So its been about 4 months since my shoulder surgery. Things have been mediocre. To tell the truth I am not healing near as quickly as I would like. Recently I have been starting to run again, very slowly, since I do barefoot. I always make sure I start too slow and not get up in mileage fast enough, rather than the alternative, injury.
So I have basically been doing my rehab exercises along with reverse flys, pull ups (only a few every other day) and pushups (again only a few real ones, then a bunch of knee ones).
My shoulder is still stiff and occasionally will hurt a bit in certain ranges of motion.
I have gotten back on the road bike, and in fact am transitioning to all bicycle transportation. Or rather, have already transitioned as I haven't used my car for a good 2 weeks and am selling it.
Today I did 15 minutes of moderate paced running followed by 45 minutes of spin biking. The plan is 3 days a week of running, one of which will be speedwork in shoes for the anaerobic benefits. And one day a week of powerlifting (not too hard yet, but for the sake of preventing injury i think it helps).
The rest of the days I will do rehab exercise and forearm stuff to get ready for climbing again.
"All beings tremble before violence. All fear death. All love life. See yourself in others. Then whom can you hurt? What harm can you do?"