Kentucky Armory Club

So during my surgical recovery I limped for a couple of weeks. This caused a severe tightening in my glute and hip flexors on the other side. My return to running caused me to get Patellofemorol Pain Syndrome in that knee (Knee from surgery is doing great LOL). I'm now severely limited in my running for at least a few weeks. Went from 7 miles to only being able to go 2 before the pain is there. No hills, no speed work, no running partners. I was thinking of lap swimming or pool running. So far I've found the Mary T Meahger Aquatic center that's supposedly ridiculously busy and my local YMCA which has limited lap swim lanes most of the time.

Advice? Locations? On the cheap is always better. Certainly not into contracts.

Baptist Health Milestone Wellness Center

Has a nice pool. But I know its pricey.

Dustin wrote:Baptist Health Milestone Wellness Center

Has a nice pool. But I know its pricey.

Yeah I scoped them out due to the indoor track. 85 bucks a month with a years contract. BEAUTIFUL setup but I don't have the spondolees.

I just really need to find a way to maintain my endurance. I had made it back up to 5 miles and at the moment I can only run 2 before the pain does me in. Trying to find a way to maintain my endurance so when I'm healed I only need to get another 1.2 miles out to be able to race the Great Pumpkin 10K (my personal goal) in 5 weeks. Ellipticals are uncomfortable and I just plain dislike the bike(but will ride it if I have no choice). I thought swimming might be cool.

The river is free

Dave1965 wrote:The river is free

I should have clarified I'm looking to swim in water not chocolate milk

Don't know of anywhere to swim (that is not chocolate milk), but if you don't already have a good repertoire of mobility exercises (upstream and downstream of the knee) can I recommend you check out MobilityWOD.com. He also has a YouTube channel.

PDM wrote:Don't know of anywhere to swim (that is not chocolate milk), but if you don't already have a good repertoire of mobility exercises (upstream and downstream of the knee) can I recommend you check out MobilityWOD.com. He also has a YouTube channel.

Supple Leopard +1

PDM wrote:Don't know of anywhere to swim (that is not chocolate milk), but if you don't already have a good repertoire of mobility exercises (upstream and downstream of the knee) can I recommend you check out MobilityWOD.com. He also has a YouTube channel.

Well familiar with Mobility WOD. Been checking out their couch stretch. I am looking to maintain cardiovascular fitness. I have settled with my recumbent stationary bike. It's a really nice one but it's boring.

I'm still working out but unable to squat, deadlift or loaded lunges. I am also still doing Yoga and running 2ish miles 3-4 days a week. Trying to get back to 18 miles/week.

Let me just say that lacrosse balls and jump stretch bands are worth their weight in gold. You don't have to buy the expensive yoga balls

people were swimming (and bathing) in brown water before it was cool...

PDM wrote:Let me just say that lacrosse balls and jump stretch bands are worth their weight in gold. You don't have to buy the expensive yoga balls

I don't know what the lacrosse balls thing is about but if you mean for pressure point's I've got a 5" massage ball from physical therapy along with half a dozen Therabands. Yoga is just really good shit for runners. I stretch, roll and also do core exercises all the time.

Maybe a rowing machine would help w cardio. I see these used in crossfit.

I petsonally like tectrix machines for low speed but a fast heart rate. Not sure if their ok on your knee...but certainly less impact than a run.

SNL wrote:Maybe a rowing machine would help w cardio. I see these used in crossfit.

I petsonally like tectrix machines for low speed but a fast heart rate. Not sure if their ok on your knee...but certainly less impact than a run.

Will have to try one. Planet Fatness has a couple really nice brand new ones. I actually ran 4 miles yesterday. Seems if I run on purely flat pavement and pace by feel I can do some decent distance. Either way I need a cross training plan. This isn't likely my last injury.

The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

DDgunslinger wrote:The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

Just to make sure we are on the same page.... You are taking the machine where a cable comes out of a flywheel housing and the seat slides forward and back along a rail?

Sent from an unknown location where I'm hoarding cookies

KYgundude wrote:

DDgunslinger wrote:The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

Just to make sure we are on the same page.... You are taking the machine where a cable comes out of a flywheel housing and the seat slides forward and back along a rail?

Sent from an unknown location where I'm hoarding cookies

LOL! That's what I was thinking. If you can go full out on an erg for 5k, you are 10x the man I am

I'll scope that thing out. Looks way cool

Sent from an unknown location where I'm hoarding cookies

KYgundude wrote:

DDgunslinger wrote:The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

Just to make sure we are on the same page.... You are taking the machine where a cable comes out of a flywheel housing and the seat slides forward and back along a rail?

Sent from an unknown location where I'm hoarding cookies

Yes, the nice one has a little display screen with different setting that monitor speed and etc

DDgunslinger wrote:

KYgundude wrote:

DDgunslinger wrote:The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

Just to make sure we are on the same page.... You are taking the machine where a cable comes out of a flywheel housing and the seat slides forward and back along a rail?

Sent from an unknown location where I'm hoarding cookies

Yes, the nice one has a little display screen with different setting that monitor speed and etc

Yeah that's the one! I'll give that thing a try.

Sent from an unknown location where I'm hoarding cookies

PDM wrote:

KYgundude wrote:

DDgunslinger wrote:The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

Just to make sure we are on the same page.... You are taking the machine where a cable comes out of a flywheel housing and the seat slides forward and back along a rail?

Sent from an unknown location where I'm hoarding cookies

LOL! That's what I was thinking. If you can go full out on an erg for 5k, you are 10x the man I am

5k in 24:15 has been by best time with max resistance... Goal is 20min 5k on Max.

-- Wed Sep 02, 2015 8:23 am --

KYgundude wrote:

DDgunslinger wrote:

KYgundude wrote:

DDgunslinger wrote:The Row Machine is one of my favorite forms of cardio, crank the resistance up to max, set for 5K race and go balls to the wall. It's great cardio, I save it for my Back/Bi or Leg/Shoulders days... it's a good way to polish of the smoke session.

Just to make sure we are on the same page.... You are taking the machine where a cable comes out of a flywheel housing and the seat slides forward and back along a rail?

Sent from an unknown location where I'm hoarding cookies

Yes, the nice one has a little display screen with different setting that monitor speed and etc

Yeah that's the one! I'll give that thing a try.

Sent from an unknown location where I'm hoarding cookies

I think I'll be hitting it as well today

Went to try the rowing machines at Planet Fitness today and SURPRISE. They're gone. According to the staff, PF corporate insisted they be removed as they are not "approved machines"

The one in lex never had those