Tuesday, October 7, 2014

Just When I Thought I Was Healed

Running last week was going really well.
I was feeling confident and when I was asked about my injuries, I only had arm pain to talk about.
I was so happy and grateful.

I am still happy and grateful, but my leg decided to freak out on Friday.

Tape and bruising.
I have matching bruises on both sides of my shin.
And bogs of inflammation that hurt when I touch them.
The bruising was caused by massaging the inflamed spots.

The good thing is that my foot doesn't hurt.
My guess is that all of my muscles are trying to compensate for each other.
I felt like my calves were strong.  I was working on my peroneus muscles. My foot and ankle felt like they were striking correctly, but something shifted somewhere and here we are again.

I took a picture just like this in March.

So, back to the Dr., Chiro, PT, Massage...

I'm not sure what will work.
I am going to a sports medicine Dr. on Friday.  I hope he has more info for me.
My guess is he will just say PT, but maybe he can explain why it's happening and how long it should take to heal. And what I can do to fix it.


Sometimes I give my phone to our little boy in the car.
Today, he was quiet while he had it.
When I got it back there were 20 of these pictures.
 
 
Workout:
45 minutes--AMT
25 minutes--Abs/Stretching
10 minutes--AMT


Friday, October 3, 2014

Cardio Day, 3 lb. Dumbbells, And Protein, Protein, Protein

Yesterday was one of those days that I just didn't have it.
No energy.
No drive.

I went to the gym and got in a short workout, but it was work the whole time.
I probably needed a down day, just because I have been pushing harder this week and have not been sleeping well.

Yesterday was a mega squat day.
I put a 20 lb. bar on my back and ended up doing 400 squats.
2 sets of 100 and 4 sets of 50.

Today was a cardio day.  I had loads of energy.
4 miles on the AMT
3.5 miles on the treadmill.
My big toe started hurting, so I alternated walking/running.

I hit a cruising speed and felt like I could have run forever, if my toe wasn't hurting.
I do not want to get injured again.

3 lb. Dumbbells
It's a start.  Really, I wanted to see if I had any elbow pain with a curling motion.  It didn't hurt, but I am pretty sure I can't handle more weight with my left arm yet.  My right arm is a little stronger.  My wrist didn't hurt, just my elbow. 

Do any of you use wrist braces, guards?  I don't know what they are really called.  I see lots of people with gloves, but I don't think they are super stiff.

Protein
It's easy to overdue protein and forget that you need veggies and fruits and carbs.  They all have micronutrients important for good health.
This week, I am working on cutting sugar and adding protein.
I cooked 8 sirloin patties so I would have a protein ready to go.

I remember seeing an interview with some male celebrity who ate tons of "beef patties" to get muscular for a movie.  He said he never wanted to eat another one. Tomorrow, I'll grill up some chicken to have on hand.  Next week, another round of Operation Veg Out. Feel free to share your veggie pictures on Facebook.


What healthy habits are you working on?

What was your favorite thing this week?


Wednesday, October 1, 2014

Mile Test, Arm Sleeves, Maybe Next Week

I feel like running is coming back to me.
But I know that if I go too hard, it will hurt again.

I've been testing my speed threshold and it appears to be a 9 minute mile
 
Which is a good thing.
Last week, I ran between 9:30-10:00 miles.  Slowly, but surely.
I can run on 6.8 mph for quarter mile intervals, but not for a mile straight.
 
I'm still doing foot strengthening and calf strengthening exercises.
I am happy that things appear to be getting better.
 
 
I stopped using KTape and switched to wrapping with an ACE bandage when I needed extra support around my wrist when I was at home.  Avoiding anything heavy has really helped me heal.  I cut the toes off of a pair of socks to wear as elbow sleeves under my jacket when I run.  It adds support and warmth around my elbows.
 
First, I tried wearing my compression socks on my arms when I slept.  It made it really hard to open a bottle of water in the middle of the night.  I may have spilled all over myself. 
 
I didn't want to buy sleeves at the store until I knew if they worked or not.  So, my wrist and elbows are getting better too.  I am trying to be patient.  I'm hopeful that I will be able to lift arms again by the end of next week. I'll start off with 5 lbs. and work my way back up to my normal, or old normal.
 
Can you believe it's October already.
Time to get out the fall d├ęcor.
I think I have like 3 things.  I love the leaves and the crisp air.  It actually got chilly last night.
 
Hot chocolate weather.
 
I told my husband that I brushed my teeth with hot water.  He thought that was weird.
After almost 15 years of marriage, I am sure that I do something else that is weirder than that.
 
Do you brush with hot or cold water?
 
Are you gearing up for any fall races?
 
 

 

Tuesday, September 30, 2014

Sleep. Potato. Burrito

This morning I woke up..did I ever fall asleep?

I have a sleepwalker and a boy who seems to have a sensitive tummy and/or growing pains.
Last night was awesome.  I kept hearing doors open and feet moving up and down the hall.  I just didn't want to get up.  I waited until they came to me.

One came in walked in a circle and then went back to bed.  Later, she got up to use the restroom.

The other cried, and needed to be held.  Later, he couldn't find his duck in the middle of the night, so he turned on his light and threw his blankets on the floor and then came and asked for help.  I don't mind getting up early, if I can get some sleep when it is actually "dark time."

Little man goes in phases with his toys.
This week, he is in love with bath time and rubber ducks and Mr. Potato Head.
He made one for him and one for his sister.

"This is Haylee."
To be fair, she doesn't look like this all of the time.
 
 
 
Food Nostalgia
I had another food nostalgia moment when I went grocery shopping yesterday.
Microwave burritos.  We used to go to the deli for lunch and get one.  I usually opted for a chimichanga if they had that as an option.  But they are practically the same thing. Anyway...
 
I know better.
But sometimes you just want it, right?
So I ate it.
And it wasn't very good.
And this morning my guts hurt when I ran.
Live and learn.
 
 
Workout:
20 minutes--AMT 14/16 Interval
25 minutes--treadmill--6.4/4.0 mph walk/run
10 minutes--legs
10 minutes--treadmill--walk/run
20 minutes--abs/stretching
 


Monday, September 29, 2014

Saturday Stuff

 
Saturdays at the gym are interesting.

If you go early, it's empty.
If you go late, it's empty.
The 9-11 am hours are busy.

This weekend, I didn't get there until almost noon.
It was pretty much vacant.
I had the cardio room to myself most of the time.

When people come in, I wonder why they are there.

What are their goals?
Is it a social thing?
Stress relief?

Sometimes I ask people what they're up to and sometimes, I listen to their conversations.
If you're talking loudly, someone is going to hear you.

Anyway, one guy said he was going to a class reunion and wanted to be "hot."
I had never heard a guy say that about himself before. 

2 couples came in and walked and talked on the treadmill by each other.
They were all waiters/waitresses and were talking about not getting good tips the night before.
Then they talked about eating food late at night and feeling gross.
I've had that feeling before.  And sometimes it makes me want to run and other times it makes me want to sleep.

When I left the cardio room, I saw some guys trying to talk a girl into doing a heavy lift she had never done  before.

She kept saying no and that she didn't want to get hurt.  They kept pushing her.
I know the girl, so I stepped in. I just said, "Don't do it if you're not comfortable."

They kept pushing.  She said she would do it with less weight. The guy told her she didn't need less weight. Eventually, I left. 

I think that I sometimes get stuck in the mindset, that if it isn't a long workout or a heavy lift, that it isn't worth it.  Really, we all have to start somewhere.  For beginners, or coming off an injury, the little things do matter.

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Start small and each small step will add up to something big.
 
 
 
Workout:
10 minutes--AMT
45 minutes--treadmill, run/walk 4.25 miles
20 minutes--lift/stretch
  • calf raises
  • leg press
  • abs
  • stretch

 

Friday, September 26, 2014

Breakfast, Lunch, and Dinner

I really don't like the idea of writing down everything I eat,
but it helps me actually think about what I am eating.

This week, I talked to the trainer and she told me my weight gain was a result of food choices.

I wanted to believe that it was my injury and not being able to work out, more than food.
Or the medicine that said it would cause weight gain.  I knew I had been eating poorly, but I had a reason.

If I look at my grocery receipts from the past 2 months, I see:
  • Ice cream
  • Candy
  • Candy
  • Cookies
  • Chips
  • Caesar salad kits
  • Granola bars
These things aren't bad in moderation.
I was buying them 2x a week. There was always a treat in the house.

Most nights there is a treat hunt after dinner.  I told my husband he would have to cut up the pineapple if he wanted something sweet.

Yesterday was my first "food journal day."

Photo: Breakfast.
Instant oatmeal.
Mix in scoop of Protein when it's still hot.
Tastes like a no-bake cookie.

Breakfast: Oatmeal with protein powder
Snack: Muscle milk
Lunch: Chicken breast and 1/2 sweet potato
Snack: Apple
Dinner: Stew and 2 biscuits
Snack: Caramel rice cake

I didn't track my water.  I need to do that too.

If I want to lose I have to track all of this stuff.  When I am just maintaining, not so much.  I'd like to get this food stuff down before my arms heal.  I know when I eat better I feel stronger and happier.

Imagine that!

What's your favorite breakfast?

Thursday, September 25, 2014

For The First Time In Forever

Today was the first day that I felt like I was really running.
I didn't have to stop to fix my foot at all.
 
 
I just wanted to see what I could do, you know?
 
Cute Little Girl Running Stock Photos - 20826263
source
 
The kind of run where you actually forget that you put your music on repeat and listened to the same song 10x.
 
I actually have 2 songs that I put on repeat and forget that it's repeating.
 
Let's just say that Justin and Paramore are my go to voices.
 
And no, it's not Bieber
Justin Timberlake.  He's a lot closer to my age.
 
 
 

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