Sunday, February 5, 2023

Ain't Nothin' Gonna Break My Stride

Ain't nothin' gonna slow me down. Oh no! I got to keep on moving...

Nothing, you ask? As you sing along with this earworm...

I've been struggling with some right shoulder pain over the past couple of months. I haven't mentioned it because up until recently, it hasn't been enough to affect my activities, although sometimes it does wake me up at night, forcing me to find a position that I can lie in without discomfort. Lately, though, it's gotten worse, probably because we've been doing more overhead lifting in the gym. I'm feeling a snapping sensation when I move my shoulder a certain way. The PT at the gym told me what I already knew, that I have shoulder impingement and as a result, my right scapula is winged. I've started doing some stretches and PT shoulder work to prevent a rotator cuff tear. Because no one needs that. 

Fortunately, it hasn't affected my running. Yet.

So if you see me walking around with my shoulders back and chest out, just know that I'm not trying to attract attention. I'm just dropping my scapulae. Or if I'm sitting and I have my arms wrapped around the back of the chair, just know that I'm trying to open my pecs and roll my shoulders back. The exercises are simple but effective! They kind of remind me of the old chest opener we used to do in gym class: "we must, we must, we must increase our bust!"

Wednesday's trail run
Weekly Rundown
Sunday: Ice Age Trail run 6.3 miles
Monday: CrossFit
Tuesday: pool running
Wednesday: trail run 6.3 miles
Thursday: strength training
Friday: run 6 miles
Saturday: Yoga with Adriene (Upper Back Love)

Running

As I mentioned in last week's post, we were up at the lake and I had plans to run the Lodi Marsh Segment of the IAT. Overnight, we received 6 inches of fluffy powdery snow and I was excited to try out my running snowshoes. I bought them a few years ago, but we haven't gotten a lot of snow since then. I'm glad I have a Jeep because the roads were snow covered and the parking lot at the trailhead hadn't been touched. The trail was unblemished, so I had to break trail. I soon realized that this wasn't the kind of snow for snowshoes. When I ran in them, the back of the snowshoes kicked up the powder onto my calves and shoes. After a mile of this, I returned to my car and switched to the YakTrax. No matter what I did, it was slow going. I was able to run most of the downhills, but it was the climbs that challenged me. This 6 mile "run" took me 2 hours to complete. The good news is that slowing down let me enjoy all the beauty and quiet around me. But I won't lie, I am looking forward to spring.


On Wednesday, I woke up to bitter cold but the sun was shining brightly! I was excited to run at a different preserve than my usual one on the newish single tracks created by a local mountain bike club. After our big snow over the weekend, the club groomed the trails so bikes could ride on them. How luxurious is that? When I got there, my car was the only one in the lot. As promised, the trails were packed snow and I enjoyed looping around the forest. This trail was like a roller coaster, so lots of ups and downs. I saw a few deer, but unlike where I normally run, these deer aren't as used to humans and they are very skittish, running away as soon as they spotted me. As I ran, I encountered a few bikers, but they were friendly and I stepped off the trail to let them pass by. I was dressed warmly enough to break a sweat even though it was only 10F when I finished!

The hubs took this photo in Evanston, IL. 
Sunrise over Lake Michigan

Friday morning was even colder than Wednesday--in fact, there was a wind chill "advisory". The sun was again shining brightly and when I checked the weather stats, the wind was a measly 4 mph, although the temperature was 2F. Meh. Been there, done that. I donned my warmest gear, including my faithful North Face thermoball, and out the door I went! I was excited to run on the bike path-I hadn't been there for about a month. For the most part, I was comfortable, although that little breeze was enough to chill my thighs! The sun didn't offer much warmth, but it sure gave me a mental boost. It was no surprise that I didn't see another human!

CrossFit/Strength

Monday's WOD started out with an overhead complex: 5 rounds of 3 push presses, 2 push jerks, and 1 split jerks. We were to build through each round. I ended up with 60# but did several extra rounds trying to master that split jerk. It is hard to push a bar over your head while trying to land with your feet in 2 different planes. Something to work on. The MetCon was a doozy: it was a 10 minute AMRAP of 250m on the rower, 10 slam ball cleans into a squat, 10 overhead slam balls, and 1 lap running with the slam ball. Those slam ball cleans were hard and my quads were not liking them at all! I made it through 3 rounds of this before time was called and I felt a little green when we stopped.

This photo is my sad and best attempt to land a split jerk.
My front and back knee should be bent.

On Thursday, SJ had me work on power cleans. We worked on my technique, breaking down the movements. Then she started putting plates on the bar and had me do full power cleans into a front squat, sets of 2, alternating with some adductor movements on the rower seat and evil wheels. I'm not sure how many sets we did, but I finished up with 70# and a smile on my face! I was so grateful to be able to do this without any pain in my shoulder!

Not a fan. At all. But I can roll out farther than I ever have. Progress!

Off the Road...

In spite of the cold weather, we got out and had a fun weekend! On Friday, we met up with one of my friends from work and her partner at a local brewpub for beers, dinner, and conversation. My oldest son and his girlfriend joined us as well and you know I loved seeing them. There's nothing better than an evening with people you love!

On Saturday, I joined a group from the gym to watch one of our friends on stage as one of the leads in a female version of The Odd Couple. Oh my goodness it was funny! I don't think I've laughed so hard in such a long time. She was thrilled to see us there. I just love my gym!

How was your week? Have you ever had a shoulder injury or impingement? I'd love to hear what you did to rehab it. Have you been experiencing cold weather? Are you a winter warrior or do you take it to the treadmill until spring? Evil wheels, yay or nay? Did you do anything fun this weekend?

I'm linking up with Deborah and Kim for the Weekly Rundown. 



35 comments :

  1. I hope you're able to rehab that shoulder. I've not injured mine, knock wood, but I've definitely done lifts that felt a little dicey. How fun to have some social time. I actually did get a chance to catch up with a former colleague this week. It was so nice to see her!

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    1. You and me both, my friend. I'm not very happy about this shoulder thing...

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  2. That reminds me, it's been awhile since I've played with the wheel...I need to dig that out and dust it off. Yes, it was bitterly cold this week, especially Thursday and Friday. I'm ready for summer because our spring here is a joke (just an extension of winter, LOL).

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  3. No, you definitely don't need a rotator cuff tear! The exercises and stretching your'e doing sound good! And you're lifting a lot of heavy weight, and it's fine- so whatever you're doing is working.
    Your trail run on Wednesday sounds really fun! And I'm glad you got some sunshine this week- you guys really needed it!

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  4. Les and I were laughing about that old chest opener chant a few weeks ago! He had never heard the second part, "for fear, for fear, it will go to our rear."

    I did injure my shoulder a few years ago when I fell while running. Couldn't do much yoga for a while as it slowly healed. There's a power yoga that I do now (https://youtu.be/1eFuVGZfXek) You won't want to do it right now, but I feel like it strengthens my chest and shoulders.

    We are back to typical So Cal "winter" - high 40s for the lows and abundant sunshine. #sorrynotsorry

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  5. Your shoulder pain sounds similar to mine and for the past couple of months I've been doing the two openers you mention. It feels so good to do them! Hope your shoulders respond quickly and your pain goes away!

    Your snowy trail runs sound fabulous! Keep sharing those pictures!

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    1. I guess I didn't realize you were struggling with shoulder pain too! I hope both of ours goes away. I don't remember doing anything to injure it.

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  6. Oh, I'm so sorry to hear about your shoulder problem!! And no, nobody needs a rotator cuff tear! I'm glad you're receiving help for it. I've always been impressed with your lifting and I'm glad you can keep going.

    When I started out learning bluegrass guitar in 2020, I practised so intensely that I got some pain at the back of my left shoulder. It was before I started taking lessons so I probably had bad posture and I played for hours every day. I still don't know what the actual injury was but it was before I started strength training and everything was probably wrong in my shoulder area. I read about different injuries common for guitar players and did some stretches, and went back to playing my smaller guitar (with a shorter neck) because then I was pain-free. I actually bought a smaller Martin guitar with the same woods as in my dreadnought (because the thing was I didn't like the sound of my other small guitar, I wanted the same-ish kind of sound as in my Martin D-18 but in a smaller body) so that I could keep playing as much but without causing pain and more problems! That guitar saved my guitar playing and I eventually recovered, now since a long time I can play the dreadnought again.
    Now after I started training with my PT/trainer I've learned I have poor mobility in my rotator cuffs so I'm doing exercises for that since last summer.
    Those temps you Americans have!!! I'm impressed you go out running with that kind of weather. Lovely with some sunshine though! But I'm 100% not a winter person and if it's too cold or there's snow and/or ice, then it's indoors weather to me.

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    1. That's so interesting about your guitar! I'm glad you were able to find an alternative until everything healed up.

      Yes, we have ridiculously cold weather here. But really the only thing that will keep me inside is ice and this time of year, wind. It can be really cold, but if there is no wind, it's tolerable.

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  7. Glad you're working on the shoulder because you definitely don't need a torn rotator cuff! Ouch!

    2 with 4 mph wouldn't have been so bad, but negative temps with insane wind -- well, you already know I embrace my treadmill even when I'm actually training for something (if need be).

    Sounds like you had a great weekend! Mine was all about recovery & catching up.

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    1. I haven't been this busy in a long time and it feels so good to have had so much fun!

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  8. Such a social butterfly! Friends from the gym, friends from work (that's so great! It's nice to have real friends at work!)

    Way to tough out those cold temps. Love the frosty lashes :)

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    1. I'm so not social so this was a big weekend for me, lol. But what a blast and yes, it is so nice to have real friends at work. I am so lucky!

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  9. Hope your shoulder pain goes away soon.

    It was cold here... your Chicago weather came to us.

    I did not run on Friday or Saturday. I have my limits but today I ran 12 outside. No lie the cold and wind got me down but at least it's done!!

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  10. Great job getting out even with the snow and the cold! Also getting in some great gym time. I hope your shoulder feels better soon.

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  11. Ah! One of my shoulders has been a bit off lately, too. This morning at Crossfit we did power cleans and squats and the shoulder was fine. And then we had some burpees and I felt it. Strange!
    Your stretches sound amazing, I'll try these.
    That snow mask thingy looks amazing! Does it get damp on the inside or are there enough breathing holes to keep it comfortably dry?

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    1. I have had that face mask for years and have never found one that I like as much. It's fleece except for that panel over the nose and mouth. The panel over the nose is a little flap and that keeps moisture out. It's easy to breathe and really comfortable!

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  12. I have not used that ab wheel in years but it is somewhere in my closet. Maybe I need to dig it out. You did have a really cold week! Way to go getting out there and embracing the elements. I don't think we are going to get any snow at all this year!

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  13. Ugh, I had shoulder issues after I fractured my rib. PT helped a lot, and the exercises felt good--mostly chest openers, etc.
    At the conference I was at we learned about the development of a motorized ab wheel - Zero Wheel. I preferred it in "assistance" mode vs. "resistance" mode. .

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  14. Well Sh*t Fire - Stopped By To Read Your Comment On RunFESS Post - I Know That I Was Somewhere Between Jenny And Judy - Poof , Nothing - Anyway, Dig The Frozen Eyelashes - Stoked You Are Pain Free In The Shoulder And You're Continuing To Throwing Weights Around Like A Gym Rat - Well Done My Friend

    Stay Strong ,
    Cheers

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    1. I Can See It !!! Will It Stay Or Should It Go - Nothing Going To Break Our Stride - HHHEEEE HHHEEEeeeee

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    2. The shoulder is slowly improving--I won't say it's pain free but definitely improving.

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  15. Shoulder pain is no joke. I work on an orthopedic floor and of all the things I don't want to go wrong with me shoulders would be on the top of the list. I've never seen that wheel thing. It seems like it'd be hard though. You look in awesome shape though.

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    1. My grandma had one of those wheels and when we were kids, we had fun playing with it. Imagine my surprise when I learned that it was an actual tool to strengthen the abs (done correctly, lol!).

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  16. I am totally a winter warrior! It helps that it doesn't get as wintery here as everywhere else. I'm sorry about your shoulder. I hope all your stretches help you recover without surgery!

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  17. Lovely pictures and exciting adventures for you! I have torn my shoulder girdle, I think it was called, in the 90s, running for a bus and falling into the gutter with my head on the pavement. I don't remember what rehab I had but I had to wear two bras for a while to stop my boob not being supported on the one side (presumably I'd have worn a sports bra instead if I'd known what that was!). I also hurt my shoulder ditching my run and going for a dog walk last week, either having the puppy pulling or throwing his ball repeatedly. Fortunately, that turned out to just be DOMS. Good luck sorting it out.

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    1. Ouch to the wipeout! I'm doing my PT exercises and the shoulder does seem to be calming down. I'm not a patient person, so it's not happening as quickly as I'd like, though!

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