2020 weekly - week 53

28/12/2020, Monday

Last week of year 2020. I am slowly trying to get back to normal. My back pain is 99% gone so I started my physio lightly today. Feels good to do something you are familiar with, even though my body clearly knows that it's been a while since I exercised.

29/12/2020, Tuesday

Can't resist so I made my fourth cheesecake this year. Same recipe as before but with cranberry swirl. That would be our New Year's eve dessert (if it lasts that long).

31/12/2020, Thursday

All right, folks, last post of 2020. Although the exterior is not looking too good at the moment, personally I felt I have grown during 2020. I've maintained my physio routine (more or less) for a year and I hope to continue my exercise into 2021. I've also learned how to live with coeliac. Going out will still be a challenge but eating at home I feel quite comfortable. I also restarted my French. My speaking and listening is terrible but it certainly feels good to use my brain again. Health wise, I am improving, from head to toes, literally. I am pleased to  learn that I'll be entering 2021 with a stronger version of myself.

Thank you, whoever is up there. And I wish you a healthy and prosperous 20201.

2020 weekly - week 52 (40th week of confinement)

20/12/2020, Sunday

Well, I don't know what to say. The new variant of SAR-CoV-2 of the great British enhancement is hitting the country hard. Just when you thought a respite may be around the corner, here it comes again. I have been quite intrigued by a very fast rise of the infection rate for a while and now I finally know why! It has dented my moral, even for a relatively well individual. Just have to go through the s**t storm with this weak government of ours.

21/12/2020, Monday

Winter solstice today and also a great day to observe Saturn and Jupiter alignment. The Conjunction, apparently an rare event, is visible to the naked eyes tonight. Well, I will definitely give it a go by looking at the south-west night sky tonight.

23/12/2020, Wednesday

Another two boxes of chocolate truffles made. This time it's Apricot or Grand Marnier with orange zest. You can see how quickly we go through this.

I also made the Bûche de Noël . Second homemade Bûche in my life. The swiss roll went surprisingly well today, with no crack whatsoever. Except the cake body turned out too thin. Should have used a smaller pan. Nonetheless, I am still quite pleased.

24/12/2020, Thursday, Christmas Eve

Big day cooking and gotta finalise the Bûche.

25/12/2020, Friday, Christmas

This Christmas is particularly special because hubby is contributing to the side dishes today! 

26/12/2020, Saturday, Boxing Day

We are entering Tier4 today, yep, another name for lockdown. 

2020 weekly - week 51 (39th week of confinement)

13/12/2020, Sunday

Made chocolate truffles last night. Funny that I only became interested in chocolate after turning 40. Once the gate to chocolate (heaven) is open, it's no coming back. I just can't seem to get enough! 

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I hurt my back or hip every time I change the bed linens. Why? Right now standing up is much more comfortable than sitting down.

14/12/2020, Monday

My physio routine for the coming week.

Exercises today:

1. Morning routine
2. Park run
3. Night routine

Turned out this back pain of mine is pretty serious this time. Unlikely for any kind of exercise this week.

18/12/2020, Friday

One week to Christmas. Back pain is still there but improving. I really hurt myself big time this one.

2020 weekly - week 50 (38th week of confinement)

06/12/2020, Sunday

Happy St. Nicolas Day! Yes, we feasted, wined and rolled on to the bed with a fully satisfied belly.

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Buying yellow labeled proteins means that they have to be cooked pronto! Spent two hours prepping and cooking pork and chicken (separately for two mains). No more cooking for a few days.

07/12/2020, Monday

My physio routine for the coming week.

Exercises today:

1. Morning routine
2. Park run
3. Night routine

We had zero degree today. Proper winter weather. Obviously no running at the Park. 

It's been a while since we had chicken paprika. Gotta say, when the skies are dark and the air is chill, nothing beats heaty dish like that with warm steamed potatoes.

08/12/2020, Tuesday

Exercises today:

1. Morning routine
2. Park run
3. Night routine

09/12/2020, Wednesday

Exercises today:

1. Morning routine
2. Park run
3. Night routine

10/12/2020, Thursday

Exercises today:

1. Morning routine
2. Park run
3. Night routine

Tried Naomi Devlin's digestive biscuit recipe today. Total success. I didn't expect much but the result is excellent. Light, crispy with the recognizable Digestive's taste and texture. Made me really happy.

2020 weekly - week 49 (37th week of confinement)

29/11/2020, Sunday

Only a few weeks left for 2020, a maddening year. The world starts to see the light under this long Covid tunnel. Let's hope we can finally defeat this microorganism.

It's been a month since I had my physio. With the revised exercise routine, I started to see some improvements, small but noticeable. My balance is better during single leg squat and I've not experienced pain. I will push myself a little more on the physio routine. 

Here is the revised routine for the next four weeks:

Morning:

1. Warm-up (with weight): toe/heel walk 5 minutes + calf raise/heel drop 5 minutes
2. Single-leg calf raise (with weight): left/right 3 x 1 minute each side
3. Sit-stand exercise (red band): 4 x 20 reps (watch out knees not caving in and with hip slightly above the knees when sitting)
4. Lateral Band walk: 4 x 15 steps each side (red band above the knees)
5. Sideway leg lift; 4 x 10 reps each side (body weight only)

6. Single leg squat: 2 x 10 reps each side with support; 2x10 reps each side without support
7. Runner's arabesque: 3 x 10 reps each side (body weight only)
"standing knee slightly bend with tailbone back so that you hinge at the hip with flat back. Squeeze
the buttocks during transition."
8. Stretch

Noon at Park:

1. Warm-up:
    Squats: 4 x 20 reps
    Static lunges: 4 x 10 reps each side
    Reverse lunges: 4 x 10 reps each side
2. Running: 4400 meters with 2 segments of 2000 meters
3. Push ups, single leg squats, arabesque, time/weather permitting
4. Stretch

Night:

1. Face-up lying leg raise (body weight): 4 x 15 reps each side
2. Clamshell (with red band): 4 x 20 reps each side

3. Side-lying leg raise (with ankle weight): 4 x 15 reps each side (raised leg toes forwards and leg extending slightly back)
4. Stretch

30/11/2020, Monday

Exercises today:

1. Morning routine

2. Park Run

3. Night routine

01/12/2020, Tuesday

Exercises today:

1. Morning routine

2. Park Run

3. Night routine

I think my body is moving into hibernation mode again. Everything is longer and harder. I normally breeze through the runs but now have to stop at every lap! Not to mention the amount of calories consumed these days. It's not new and I know I just have to let the winter pass before returning to the real me again.

02/12/2020, Wednesday

UK officially comes out of Lockdown 2.0 today, with tighter tier restriction for everyone. Many shops are now open until 23hr! I guess to make up the loss time last month. No crazy buys for me this year but....😉😉😉

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A successful bake always cheers me up immensely.

Exercises today:

1. Morning routine

2. Park Run

3. Night routine

03/12/2020, Thursday

A cold and drizzly day.

My body doesn't like sit-stand up exercise. I get hip joint pain quite a lot when doing this. I don't think my posture wrong or anything. I am really puzzled. Better leave it out for the next few weeks.

Exercises today:

1. Morning routine

2. Park Run

3. Night routine

04/12/2020, Friday

Woke up with snow this morning. Very pretty. I am ready for the weekend. 👩

2020 weekly - week 48 (36th week of confinement)

22/11/2020, Sunday

My physio routine for the coming week.
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I'd never heard of Stir-up Sunday until this year. It shows that there are still so much to be learned about local traditions!

Instead of making a Christmas pudding, I made some mincemeat for mince pies later. I couldn't find fresh cranberries this year for my favorite fresh fruit mincemeat by Nigella. So I took this opportunity to try Mary Berry's version with butter in it. I am curious about the added butter. So watch this place.

Special Mincemeat by Mary Berry

INGREDIENTS Makes 4 x 370g jars

175g currants
175g raisins
175g sultanas
175g dried cranberries
100g mixed peel
1 small cooking apple, peeled, cored and finely chopped
125g butter, cut into cubes
50g whole blanched almonds, roughly chopped
225g light muscovado sugar
½ tsp ground cinnamon
1 tsp mixed spice
finely grated rind and juice of 1 lemon
200ml brandy, rum or sherry (I used half amaretto and half rum)

Measure all of the ingredients except the alcohol into a large pan. Heat gently, allowing the butter to melt, then simmer very gently, stirring occasionally, for about 10 minutes.

Allow the mixture to cool completely then stir in the brandy, rum or sherry.

Spoon the mincemeat into sterilised jam jars, seal tightly, label and store in a cool place.


23/11/2020, Monday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

25/11/2020, Wednesday

One more week before the second lockdown to end. People are cautiously optimistic, I think, because of several good news about vaccines. Well, as long as the current R number can stay close to 1, let's try not to undo the good effort again before the new year.

27/11/2020, Friday

A week of madness is finally behind me. Time to rewind!

2020 weekly - week 47 (35th week of confinement)

16/11/2020, Monday

My physio routine for the coming week.

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

17/11/2020, Tuesday

I started my second term of French today and I was yawning the whole time. I know why because I have been bugged by a problem which I can't figure out but still it's embarrassing. I hope to improve my appearance next time. 

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

18/11/2020, Wednesday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

I am restless if I don't have my park run. I guess it's a good sign. So far I have stuck to the routine I devised and no pain so far!

I think I have cracked the problem which has bothered me this week. Sometimes you have to examine the molecule at all angles possible. So happy! 

19/11/2020, Thursday

I am so stressed this week! Worked the whole day nonstop, in fact well into the night as well after dinner. Hope to be more normal next week.

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

20/11/2020, Friday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

2020 weekly - week 46 (34th week of confinement)

07/11/2020, Saturday

The best news from the US for the past four years, my 4-year-long bad dream is about to finish. Thank You!

We celebrated with roast pork belly, Brussel sprouts with chestnuts, pig in the blanket and apple puree. Although it's a planned dry run for St Nicolas day, I confessed that I added pig in the blanket and chestnuts as soon as I heard the news.

08/11/2020, Sunday

Can't believe that I started listening to Christmas music from November this year. Given all the uncertainties and anxiety, I find Christmas music very calming.

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My physio routine for the coming week. 

I promised that I won't tinker my shortbread recipe but I broke my promise. I tried the same recipe with an egg and reducing the butter a bit. It's not as good. It tastes eggy and this sorghum flour blend (40% sorghum+30% sweet rice+30% potato starch) just doesn't work for me. I am gutted. From Now On I Will Stick With My Shortbread Recipe and my usual flour blend.

09/11/2020, Monday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

10/11/2020, Tuesday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

11/11/2020, Wednesday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

I said it before and I will say it again: I love my BUDA people!

12/11/2020, Thursday

Exercises today:

1. Morning routine
2. Noon at Park
3. Night routine

With my annual appraisal over, I can go on holiday now. :-)

13/11/2020, Friday

It turned out that two political figures are leaving/have left the office this week. Great news for the people.

2020 weekly - week 45 (33rd week of confinement)

01/11/2020, Sunday

Hello, November. 

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My physio goal for the next two months are two folds: no recurring pain and strengthening gluteus medius. I just need to remind myself. Listen, Me. Before fixing the fundamental issues, there is no point of pushing the running distance. So I've dialed down my running and focus more on the troubled part.

Here is my new physio routine going forward.

Morning:

1. Warm-up (with weight): toe/heel walk 5 minutes + calf raise/heel drop 5 minutes
2. Single-leg calf raise (with weight): left/right 3 x 1 minute each side
3. Sit-stand exercise (red band): 3 x 20 reps (watch out knees not caving in and with hip slightly above the knees when sitting)
4. Lateral Band walk: 3 x 15 steps each side (red band above the knees)
5. Monster Band walk: 3 x 15 steps each side (yellow band at the ankles), "Maintain the squat and step diagonally forward as if walking, and then walk backward toward the starting position"
6. Single leg squat: 3 x 6 reps each side (this is my weakest part)
    the right leg needs support when doing this exercise. the goal is to do it without support
    the left leg does not need support. the goal is to increase the reps.
7. Sideway leg lift; 3 x 10 reps each side (body weight only)
8. Runner's arabesque: 3 x 10 reps each side (body weight only)
    "standing knee slightly bend with tailbone back so that you hinge at the hip with flat back. Squeeze 
the buttocks during transition."
9. Stretch

Noon at Park:

1. Warm-up:
    Squats: 4 x 20 reps
    Static lunges: 4 x 10 reps each side
    Reverse lunges: 4 x 10 reps each side
2. Running: 4400 meters with 2 segments of 2000 meters
3. Push ups, single leg squats, arabesque, time/weather permitting
4. Stretch

Night:

1. Face-up lying leg raise (body weight): 3 x 15 reps each side
2. Side-lying leg raise (with ankle weight): 3 x 15 reps each side (raised leg toes forwards and leg extending slightly back)
3. Clamshell (with red band): 3 x 20 reps each side
4. Stretch

02/11/2020, Monday

Exercises today:

1. Morning routine

2. Noon at Park

3. Night routine

I am pretty pleased with the new routines. I get sweaty afterwards, my glute med feels sore but no pains (knock-on-wood). Let's try to work on this glute med!

03/11/2020, Tuesday

Exercises today:

1. Morning routine

2. Noon at Park

3. Night routine

Now I wake up feeling a bit sore at the rear end. I guess it may mean I actually got my glute med to work!

04/11/2020, Wednesday

Exercises today:

1. Morning routine

2. Noon at Park

3. Night routine

Last day before 2nd lockdown. I chose to take a long walk instead of my usual park run with a sunny (but cold) weather like this.

05/11/2020, Thursday

Exercises today:

1. Morning routine

2. Noon at Park

3. Night routine

I've never worked so much (and had so many problems!) on my legs. I hope I can see the light of the tunnel soon.

 

2020 weekly - week 44 (32nd week of confinement)

25/10/2020, Sunday

My physio routine this coming week.

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26/10/2020, Monday

Exercises done today:

1. Morning physio

2. Park run Total running distance: 6000 meters
Longest non-stopping distance: 2800 + 2800 meters

3. Night IT band exercises

Almost didn't make it to the park today because of the intermittent showers. Glad that I persisted.

27/20/2020, Tuesday

Lord, I had the worst hip pain last night. Using chairs is hard so is the stairs. Hip impingement or bursitis? Don't know but getting old is not fun! It's especially embarrassing now because I am due to see my physiotherapist tomorrow. Arrgggh.

28/10/2020, Wednesday

Seen my physiotherapist at the hospital today. After assessments, he suspected that I have weak glute medius which could explain the hip pain. He thinks that my knee pain earlier could be a separate issue, possibly runner's friction syndrome. The physio regime he prescribed is as follows: clamshell with resistance band, lateral band walk, single leg squat (knee aligned with hip straight) and side-lying leg raise with ankle weight. This regime is certainly corroborated by this summary article of relevant research. I will also ease my running temporarily to build up the glute first. 

This is a new therapist whom I'd had phone consultations until today. He's really good and attentive. At some point he was saying something like: "there is no reason for a young person like you not to run". I thought quietly, if I had born a son when I was 20, he would have been at your age! I didn't say it of course, just giving him a big smile (under a mask). Joking aside, having some answers to my problems really help me not just physically but also mentally. I am less anxious now about my legs and I know how to improve them. Thank you, M. Let's see whether in 3 months I feel better. 

29/10/2020, Thursday

Working on revising my physio routine. 

Year 2020 is not getting easier, is it? With France going into another national lockdown, UK infection now doubling every 9 days, another incident of religious attack and a sad news about an internet acquaintance's untimely passing. I don't know what to say and think anymore. Why are human beings so eager to kill one another? We the living have the duty to do our best for ourselves and others, don't we?

2020 weekly - week 43 (31st week of confinement)

18/10/2020, Sunday

My physio routine this coming week

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Tried one pain d'épice recipe today. Pretty happy with the way it turned out. I added a scant 1/2 tsp of glycerin to the mix. I guess its effect can only be revealed after a few days but so far I am happy with the texture and the taste. More spice perhaps and make a proper cake divider with tin foil next time!


19/10/2020, Monday

Exercises done today:

1. Morning physio

2. Park run Total running distance: 6000 meters (new record!)
Longest non-stopping distance: 2800 + 2800 meters

3. Night IT band exercises

After being held back by my left leg pain for 8 weeks, my body feels better again. Now I run with the knee brace regardless. Perhaps it's realistic to aim for 10K again.

20/10/2020, Tuesday

Exercises done today:

1. Morning physio

2. Park run Total running distance: 5600 meters
Longest non-stopping distance: 2800 + 2000 meters

3. Night IT band exercises

21/20/2020, Wednesday

Went to see my dentist today and my teeth situation seems to stabilize, not worse, even better in some regards. I feel relived. Perhaps it's something I don't have to worry about that much any more. See you in six months.

22/10/2020, Thursday

Exercises done today:

1. Morning physio

2. Park run Total running distance: 6000 meters
Longest non-stopping distance: 2800 + 2800 meters

3. Night IT band exercises

I think I earned my Brownies today.

2020 weekly - week 42 (30th week of confinement)

11/10/2020, Sunday

My physio routine this coming week

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Planning another salmon quiche tonight so I prepared the crust first. Today the baking god is with me because it worked very smoothly! Very cold pastry seems to make dough handling much easier so I made a note of what I did today.

12/10/2020, Monday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

A quite distressing news came from work today. Perhaps more later.

13/10/2020, Tuesday

My French essay this time c'est tres difficile! It took me two days to finish bur I'm glad that I did.

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

14/10/2020, Wednesday

I had what I thought the last (phone) physio consultation but my therapist decided to bring me in for another look. Have to say I am grateful and stressful at the same time. Plus other things going on I am feeling quite tense.

Another two baking flops. Decided to send them to the bin. They are edible but life is too short for that.

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

4. Walking of 1hr

15/10/2020, Thursday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

16/10/2020, Friday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

I ran without the knee brace today and felt absolutely fine afterwards. Knock on wood. I don't think the knee pain is truly gone but at least today I feel encouraged.

And the sun is out.

2020 weekly - week 41 (29th week of confinement)

04/10/2020, Sunday

My physio routine this coming week

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A total flop of tweaking my snow skin recipe. I thought by adding more mochi flour would make more chewy skin. But no, quite the opposite in fact. I will stick with my first version then.

05/10/2020, Monday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5200 meters
    Longest non-stopping distance: 2400 + 2400 meters

3. Night IT band exercises

The knee and hip joint pain continue but they seem just slightly less today. Will continue to wear knee brace, heat pad and IT band exercises. 

06/10/2020, Tuesday

Had a super busy day today, including French tonight! 

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5200 meters
    Longest non-stopping distance: 2400 + 2400 meters

3. Night IT band exercises

07/10/2020, Wednesday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5200 meters
    Longest non-stopping distance: 2400 + 2400 meters

3. Night IT band exercises

4. Two rounds of walking

Got 5 shots of vaccines today, including the flu one. The nurse told me that my arms may feel sore and yes the one which got three shots are properly sore.

Let's hope not too much other side effect from those jabs.

08/10/2020, Thursday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters (new record!)
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

Had a great run at the park today. No leg problem at all (knock-on-wood) and I just felt good all the way through so that I did an extra lap. I start to wonder whether the leg problem goes away when I also do my morning session. Well, thank you Body for working with me again.

09/10/2020, Friday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5600 meters
    Longest non-stopping distance: 2800 + 2400 meters

3. Night IT band exercises

10/10/2020, Saturday

Happy Birthday, Taiwan!

2020 weekly - week 40 (28th week of confinement)

28/09/2020, Monday

My physio routine this coming week

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5200 meters
    Longest non-stopping distance: 2000 + 2800 meters

3. Night IT band exercises

Left leg is happier than last Friday. I tried to push a little during the run and the pain was minimal. Well, let's hope that it's on the mend.

29/09/2020, Tuesday

I made snow skin mooncakes today, first mooncake of any kind in my life. If you want it enough, you will make it. Ha.

30/09/2020, Wednesday

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 5200 meters
    Longest non-stopping distance: 2000 + 2800 meters

3. Night IT band exercises

I got this knee support brace thing which wraps around a knee. I tested it during running. Not sure whether it's psychological but it seems easier today. Well, only time will tell.

01/10/2020, Thursday

Happy Mid-Autumn ! 

Exercises done today:

1. Morning physio

2. Park run

    Total running distance: 4800 meters
    Longest non-stopping distance: 2000 + 2000 meters

3. Night IT band exercises

02/10/2020, Friday

Exercises done today:

1. Morning physio

2. Park run

3. Night IT band exercises

03/10/2020, Saturday

Decided to organize my spice/herb cupboard. Through time evolution, jars have self-organized to a tray of herbs and another of warm spices. Still, after checking the dates, refilling the empty jars and combining some spices on the spot, it took longer than I expected. At least, I have a new spice cupboard to look forward to.

 

2020 weekly - week 39 (27th week of confinement)

20/09/2020, Sunday

My physio routine this coming week.

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Last third of the year 2020. A true Annus Horribilis world wise. Looking on the bright side, my leg has improved so has my health. Working from home seems to have a positive effect on couple relationship. Not sure why. Perhaps less external stress and more time together. Not a completely annus horribilis on the personal level then.

Totally hooked on Battlestar Galactica (BSG) series. Apparently we are so very late to the scene. It was first aired in 2004! Well, I re-found my love for Sci-Fi with BSG ever since they showed me a faster-than-light jump!

Summer lingers on. Usually the temperature never exceeds 20C in September. Nowadays, it's hovering between 20 and 24. Planted bluebells and tulips today. Every time we go to the garden centre, it's dangerous.

21/09/2020, Monday

These IT band exercises seem to have instant effect on my left knee! Last week I didn't do it because of the hectic schedule and I suffered knee pain instantly even though I only ran once. So last weekend I was determined to repeat my IT band exercises and today, voila, placebo or not, no more knee pain!

Total running distance: 5200 meters
Longest non-stopping distance: 2000 + 2200 meters

22/09/2020, Tuesday

Well, COVID-19 restrictions are back. New cases are doubling frighteningly fast so are the hospital admissions. Most new cases are with young people between 20 and 29. I really don't understand. What could be more important than your health? If small sacrifice makes combatting COVID-19 more effective, it's no brainer. Not only are we going to lose all the good work and the sacrifice back in March, by the look of it, COVID-19 is slowly getting out of our control.

Come on, people. 

24/09/2020, Thursday

Made an appointment for all the vaccinations recommended by my consultant. It takes two rounds! Oh well. Better to be protected than not.

Total running distance: 5200 meters
Longest non-stopping distance: 2000 + 2400 meters

25/09/2020, Friday

Left leg is not happy today. Mostly knee pain but a different way than last week. I will try heat pad later.

Total running distance: 4800 meters
Longest non-stopping distance: (1200 x3) meters

2020 weekly - week 38 (26th week of confinement)

13/09/2020, Sunday

My physio routine this coming week.

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Looks like today and tomorrow are going to be Indian Summer for us so I made the grilled lamb and carrot pilaf last night. The cumin scented carrot slivers brings out an earthy flavor, different and reassuring. This combo of lamb and rice always conjures up a vast Mongolian mountain plain for me. 

15/09/2020, Tuesday

Decided to take the plunge by taking French B1 again. My first ever online class by Zoom. Worked out  much better than I expected. We can be broken up in smaller groups, in any number. The teacher can drop in and out of the mini groups and check the progress. Highly impressed. I'm going to have fun!

16/09/2020, Wednesday

Discovered a blog which uses Greek yogurt for many baked goods. Why is it special? Because in most cases, it eschews the need of fat. Was I intrigued? Yes. Was I doubtful? Absolutely. Did it work? Perfectly! I couldn't believe it. The texture is not gummy nor dense. Tastes like normal banana bread to me (the recipe I chose). It won't be the last!

17/09/2020, Thursday

The main meetings are behind me. Time to go back to the park!

Total running distance: 5200 meters
Longest non-stopping distance: 2000 + 2000 meters

19/09/2020, Saturday

Woke up to a sad news, one of my heroes passed away. Such a fighter and inspiration. I will remember you forever, RBG.

2020 weekly - week 37 (25th week of confinement)

06/09/2020, Sunday

I revised my routine again to focus more on the issues I have (i.e. lateral knee pain).

Morning routine:

1. Warm up
    a. Alternating toe and heel walk: 5 minutes
    b. Calf raise on the stairs: 5 minutes

2. Alfredson Protocol: (15 reps on the right leg; 15 reps on the left leg)x3
3. Single leg calf raise: (45-sec on the right leg; 45-sec on the left leg)x3
4. Split (stationary) lunges: (10 reps with left leg forward; 10 reps with right leg forward)x4
5. Sumo squats: 10x4
6. Arabesque: 10secx4 (standing on the left leg), 10secx4 (standing on the right leg)

7. The standing IT band stretches: 30secx3

8. Forward fold with crossed legs: 30secx3

Afternoon routine:

0. Warm-up: Body-weight squat+heel-raise: 20x4
1. Split (stationary) lunges: (10 reps with left leg forward; 10 reps with right leg forward)x4
2. Walking lunges: 4 minutes
3. Running
4. Standing Abs: cross-elbow, chopping, side leg-raise, front leg-raise
5. Push-ups: 10x4

6. Standing hamstring stretches

Night routine:

1. Clam shells with resistance band: 20reps x 3

2. Band walk: 20 reps x 3

3. Cross body stretches: 20 reps x 3

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Did more gardening this weekend and also gave a serious haircut to our "curry plant" (it smells like curry). That's all for this year, I think. Something to look forward to the Spring.

07/09/2020, Monday

Total running distance: 5200 meters

Longest non-stopping distance: 2000 meters + 2000 meters

This new running routine seems to work on my left knee pain. By breaking up my non-stopping run in two chunks seems to work. I did try to run more on the second segment but my knee complained soon. So for the time being, two segments of 2000 meters.

08/09/2020, Tuesday

Marzipan fruit cake loaf. Oh.My.Word. More marzipan chunks next time.

09/09/2020, Wednesday

The more I run, the more I enjoy. Surprising from a person who has avoided running until this year but true. I feel more focused, energetic and relaxed at the same time afterwards. I shall try to keep at it.

Total running distance: 5200 meters

Longest non-stopping distance: 2000 meters + 2000 meters

10/09/2020, Thursday

Non-running day but doing my old routine (minus the running). Man, was my old routine tough or what? I do feel that my legs are stronger than a few months ago. I can finally do the proper walking lunges without breaking a stride. Good workout overall and pleased with myself trying again.

Worked until midnight today. Kind of feeling back in grads school.

11/09/2020, Friday

Busy start today. Driving to the office first to get some paperwork done (still more to follow), grocery run, scone baking, running and all these inserting work here and there.

Total running distance: 5200 meters

Longest non-stopping distance: 2000 meters + 2400 meters

2020 weekly - week 36 (24th week of confinement)

30/08/2020, Sunday

My physio morning and afternoon routines for the coming week.

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Autumn suddenly arrived this week. Cold, grey and rain. Hubby said it's perfect timing for tomates farcies. Cooking rice at the base of the stuffed tomatoes together in a pot is the traditional way but my rice always turns out mushy in the end. The rice has good flavor, no doubt, since it's able to soak up all the juices from tomatoes and the stuffing. The texture, is a whole different matter. Perhaps it's not surprising as the time required to cook stuffed tomatoes is much longer than that for the rice. 

This time I used Arborio rice for my tomates farcies. Being much bigger grain than my usual Basmati rice, I was thinking it would keep its texture better during cooking. And I was right! Arborio rice cooked with stuffed tomatoes uncovered in the oven for 50 minutes did not give me mushy texture. The rice came out just cooked through with a little bit bite. I stirred the rice half way through the cooking to submerge the top layer of rice to the bottom to help even cooking. I am very pleased with the Arborio version of tomates farcies.

31/08/2020, Monday

Last bank holiday before Xmas. I planted three gorgeous cyclamens along with some hyacinths in the pots. My first gardening since the ankle surgery. I was able to squat down, stay down and come up when I wanted. Quite an achievement itself. It's painful to think back the first three months when I couldn't move. It's sheer will that got me here today. No more surgery please.

My second dinner out as a coeliac went much better than my first one. I didn't realize until I saw the menu that Côte is accredited by Coeliac UK. That explained the professionalism and attention to gluten-free dining. From beginning to the end, I felt very reassured dining there. I don't need to spend 20 minutes explaining and asking all kinds of awkward questions regarding my dietary requirement and still be confident that I will be well treated. Such a lovely experience. Thank you, Côte, I will be back soon!

01/09/2020, Tuesday

Total running distance: 5200 meters

Longest non-stopping distance: 3600 meters

I really need to look up some exercises to strengthen my left leg/knee. It keeps playing up after 9 laps of running!

04/09/2020, Friday

Total running distance: 4000 meters

Longest non-stopping distance: 1600x2 meters

I started to do some strengthening and stretching exercises for my lateral knee pain issue. It's only a couple of days so far so I don't know whether it will work or not. Just to be on the safe side, I also change the way I run. Instead of going the whole log, I now break it into two segments to let my knee recover.

Something has to be good once you are over 40?  

2020 weekly - week 35 (23rd week of confinement)

23/08/2020, Sunday

My physio morning and afternoon routines for the coming week.

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House alarms started to play up last night at 3:10am! First night of our staycation. Then the smoke alarms decided to join as well. It went on until 22:00 tonight. I am exhausted.

24/08/2020, Monday

Finally had an uninterrupted night of sleep. Waking up feeling fresh. Such a nice feeling.

Had oeuf à la coque for le petit dejeuner and tarte aux courgettes for le dîner. Thomasina Mier's recipe worked well tonight.

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Total running distance: 5200 meters (new record!)

Longest non-stopping distance: 3200 meters

I finally broke the 5K mark. So happy. Even though my left leg/knee started to play up again after 8 laps, I was able to half run and half speed walk to reach 5K. Very pleased with myself today.

And more good news regarding health, I got the blood test results back. Everything appears to be normal! Nutrient levels, cholesterol and blood sugar are all within the healthy range. Dancing!

26/08/2020, Wednesday

Marvelous run today. The left (outer) knee pain starts predictably after 8 or 9 laps but I still managed to complete another 5K loop. 

Total running distance: 5200 meters

Longest non-stopping distance: 3600 meters

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Had my first video consultation on the coeliac disease. The Dr. is great. Clear and thoughtful and he pronounced my name correctly first time around. The huge weight has been lifted. Thank you, Dr.

27/08/2020, Thursday

A fantastic day in Clare. Although the town is petite, it's in the middle of the rolling fields, full of walking paths. The landscape is gentle (perfect for city dwellers like us) but still with ups and downs. The fields now have all been harvested and I can smell wood burning from the distance. This is Autumn. 

We took the easiest route, the Clare Loop. It's roughly 5km and very enjoyable. People from the countryside are so friendly. They greet and talk to strangers. We felt very welcome. Thank you, People in Clare.

2020 weekly - week 34 (22nd week of confinement)

16/08/2020, Sunday

My physio morning and afternoon routines for the coming week.

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I tried another scone recipe with less butter than my favorite recipe and with milk only. Well, I didn't like it. The issue with less butter is that the scone becomes doughy (not enough fat molecules to separate the flour). As for the effect with milk, I don't dislike it but yogurt is better. Well, my curiosity is satisfied. 

17/08/2020, Monday

Well, I really wanted to do another 4800 meters today but the thunderstorm stopped me after 800 meters. Hiding under the trees is not enough today and I got soaking wet pretty quickly. Was rescued by hubby holding an umbrella searching in the park.

18/08/2020, Tuesday

Total running distance: 4800 meters

Longest non-stopping distance: 3200 meters

I really want to break the 5K mark but it seems that it will take slightly longer than expected...

20/08/2020, Thursday

Total running distance: 4800 meters

Longest non-stopping distance: 2400 meters

21/08/2020, Friday

Total running distance: 4800 meters

Longest non-stopping distance: 3200 meters

My running went pretty well until the last two laps. My left knee started to play up. It's clearly running related because I felt perfectly fine when walking. So I walked the last two laps.

Well, I consoled myself with a piece of chocolate cake afterwards.