February DW Training Blog

Week 1st – 5th February 2017
Wednesday 1st
Bike, 30 secs on /30 off *5*2

Thursday
Smith Machine squats 90*5, 95*5, 100*5,4,4
B1: leg press, 3*15
B2: one armed seated row machine, 44*12,12,12

finger was throbbing a bit so didn’t do any more

Friday
Bike, 3 mins on 2 off *4

Saturday
run 20 min steady with 1 min walk at half way. First run since I cut my finger. Legs felt pretty useless! But finger was fine.

Sunday, gym
A, Smith machine squats, 5*5, 100 quite slow on the last two sets
B1, chest supported row, right arm, 4*15
B2, leg press, 4*15

Week 6th – 12th February 2017
Monday – Thursday
Away at a trade show so did no training, just lots of walking!

Friday
lazy / tired and did no training

First physio session for my finger
I can now start to get the finger moving again. It has to be splinted straight at night but I have a springy splint to wear during the day. The exercises I’ve got are; make a fist ten times (I can’t get anywhere near yet), and put the splint on and try to bend just the tip ten times. All four times per day, plus scar massage four times.

It’s getting rather close to DW and I can’t make a fist or pick anything heavier than my phone up with my left hand. Not promising to be frank. I’ll just have to keep up the physio and see how it goes for a few more weeks. I did have a little look at the Cheshire Ring though, maybe that could be an option.

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Saturday
Run, 5.5 km along river, 26:05, wasn’t trying too hard (PB is 23:27) because I was thinking of relaxing my finger rather than trying hard. I feel so much better after training outside than in the gym!

Week 1st – 5th February 2017
Wednesday 1st
Bike, 30 secs on /30 off *5*2

Thursday
Smith Machine squats 90*5, 95*5, 100*5,4,4
B1: leg press, 3*15
B2: one armed seated row machine, 44*12,12,12

finger was throbbing a bit so didn’t do any more

Friday
Bike, 3 mins on 2 off *4

Saturday
run 20 min steady with 1 min walk at half way. First run since I cut my finger. Legs felt pretty useless! But finger was fine.

Sunday, gym
A, Smith machine squats, 5*5, 100 quite slow on the last two sets
B1, chest supported row, right arm, 4*15
B2, leg press, 4*15

Week 6th – 12th February 2017
Monday – Thursday
Away at a trade show so did no training, just lots of walking!

Friday
lazy / tired and did no training

First physio session for my finger
I can now start to get the finger moving again. It has to be splinted straight at night but I have a springy splint to wear during the day. The exercises I’ve got are; make a fist ten times (I can’t get anywhere near yet), and put the splint on and try to bend just the tip ten times. All four times per day, plus scar massage four times.

It’s getting rather close to DW and I can’t make a fist or pick anything heavier than my phone up with my left hand. Not promising to be frank. I’ll just have to keep up the physio and see how it goes for a few more weeks. I did have a little look at the Cheshire Ring though, maybe that could be an option.

This slideshow requires JavaScript.

Saturday
Run, 5.5 km along river, 26:05, wasn’t trying too hard (PB is 23:27) because I was thinking of relaxing my finger rather than trying hard. I feel so much better after training outside than in the gym!

Sunday, gym
A1, smith machine squats , 90*5 95*5, 100*5, 5
A2, one arm press ups, hand on bench, 5,5,5,5
B1, leg extensions (leg press was busy) 15*3
B2: one arm cable row 15*3
C1: leg raises 10*3
C2: cycling sit ups, 15 each side *3

Week 13th – 19th
Monday, bike
3 on 1 off x5

Tuesday, Wednesday, Thursday
Ill, couldn’t train

Friday
Run, 25 mins steady

Saturday, off

Sunday, gym
A bit of a random mix based on what was free, including front squats (if I use a crossed grip then I can avoid using my hand), one arm press ups, one arm cable rows, sit ups.

Monday, bike
2 on 1 off x6

I had my second physio appointment for my finger today. Essentially I just have to keep doing the same exercises and massage for another two weeks. I still can’t use it much, certainly no gym or paddling. To be honest DW looks pretty unlikely at this point.

Update 1st March:
I’ve decided I won’t race DW, post on it here, but basically I don’t think my finger will be healed soon enough. Good luck to everyone else!

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