Friday, January 31, 2014

It's gone!!

I lost my nostril ring this morning....  I'm not sure where or how.  I think I had it in when I got up in the morning, but somewhere between getting into and out of the shower and getting dressed and beginning to put makeup on.... poof!  I have putting on makeup around it down to a science so as I'm there in front of the mirror just rubbing moisturizer all over my face I realized "uhh... where did it go?".  I looked at the sink.  Nope.  The floor.  Nope.  The shower floor.  Nope.  Shook out my dirty clothes as well as the clean ones I'd just put on.  Gone.  Just gone.  Nick even came in and shook out the bathmat and everything.  I'm guessing while I was washing my face I got into my nose a little hard and it just went down the drain.  That's just really odd because it's happened before but I felt it come out so I was able to catch it.  Oh well.  So, now I have some cutesy heart shaped thing in there, which I don't know if I'm a big fan of.  It's also a screw, and I dislike screws because they always produce a "booger effect".  Bleh.  Now I'm on a quest to find new "L"s because that's what I like.

But I bet you're not that interested in the goings on of my piercing tragedies.

Wanna know what else is gone?

My pains/twinges/pulls/oddities/etc.  Nonexistent today.  Not there when walking, going up or down stairs (even kinda hopping), taking short little steps, big long steps, bouncing on the bad leg to put pants on -- nada.  It's sort of weirding me out and I know I can and should expect it to return in some way at any time now, but.... for now I think I can take this as a good sign?

Oh, and I started watching Bad Grandpa with Nick last night.  OMG so funny.  Maybe not as riproaring hilarious as old school Jackass, but definitely produced a few rib hurting chuckles out of me... and we're not done yet.  I was lame and got tired and wanted to be responsible and go to bed so I could wake up all bright eyed in the morning.  Getting old, you know.  ;)

Sunday, January 26, 2014

Weekly Workout Wrap Up!

I'm finally getting around to doing my very first one of these for 2014!  Hey, it's been a long road and I'm not off it yet, but one thing I have been is more consistent and definitely stronger.

Monday:  Back Weights!
3 sets of 10 Lat Pulldowns (cables) - 35 lbs
Supersets: 3 rounds of: Bent Over Barbell rows 3 sets of 8 - first 2 sets at 30 lbs, last at 40
                Bent over 2 dumbbell row with palms facing 3 sets of 8 - first set at 20 lbs, last 2 at 25 lbs
3 sets of 10 Lat Pulldowns (machine) - first 2 sets at 35 lbs, last set at 40
3 sets of 10 on each side of One arm dumbbell rows - first set at 12.5 lbs, last 2 at 15
3 sets of 8 back extensions (on machine) - 80lbs, 85, 85

After the weights, I rode 10.8 miles on the bike in 30 minutes.

Tuesday:  Chest and Abs!
3 sets of 8 incline dumbbell presses - 20 lbs
3 sets of 15 pushups
3 sets of 10 dumbbell flyes - 20 lbs
3 sets of 8 incline dumbbell presses - 20 lbs
Supersets: 3 rounds of:  Toe touchers - 3 sets of 20
                  Crunches - 3 sets of 20
3 sets of 10 Reverse Crunches
3 sets of 10 stability ball crunches

After this I was "supposed" to walk for 30 minutes on the treadmill, but I lifted and crunched at home because the kids were off school and our schedule was crazy thrown off.  I did walk down to the library and then over to the Children's Museum, so that had to count for my cardio.  Right?

Wednesday:  Leg Day! (I've grown to LOVE leg day!)
2 sets of 30 Leg Extensions - 15 lbs, 20 lbs
4 sets of 15 Plie Dumbbell squats - 20, 20, 25, 25
4 sets of 8 Leg Press machine - 40 lbs
3 sets of 20 Goblet squats - 25 lbs
3 sets of 10 on each side of dumbbell lunges - 20 lbs
3 sets of 15 Plie dumbbell squats - 20 lbs
3 sets of 20 dumbbell calf raises - 25, 25, 30
3 sets of 20 Calf Raise machine - 30, 30, 35

Thursday:  Arms and Abs!
3 sets of 10 barbell biceps curls - 20 lbs
Supersets:  3 rounds of:  Standing inner dumbbell biceps curl - 3 sets of 10 at 20 lbs
                           Hammer Curl - 3 sets of 10 at 15 lbs
3 sets of 10 Alternating Hammer Curls - 15 lbs
3 sets of 15 bench dips
3 sets of 10 skullcrushers 15, 10, 10
3 sets of 10 seated one dumbbell triceps press - 12.5 lbs
3 sets of 10 triceps pushdown (machine) - 50, 55, 55
3 sets of 25 Air Bikes
3 sets of 10 jack knifes
3 sets of 10 knee raises on the bars

After this I rode another 10.8 miles on the bike in 30 minutes.

Friday:  Shoulders
3 sets of 10 seated dumbbell shoulder presses - 20 lbs
Supersets:  3 rounds of:  Upright Dumbbell rows - 3 sets of 10 at 20 lbs
                         Standing Military presses - 3 sets of 10 at 16 lbs
3 sets of 10 Incline front dumbbell raises - 10 lbs (I'm so weak on these!)
3 sets of 10 seated lat raise/flyes - 16 lbs
3 sets of 10 standing side lat raises - 16, 16, 10
3 sets of 10 seated bent over rear delt raises - 16, 16, 10

I did this workout at home again due to yet another 2 hour delay, so I didn't have a treadmill for my cardio.  But it all kind of worked out because this was the day I ran over a mile at PT!  :)

Saturday:  I was "supposed" to go for a walk, but the weather changed that.  So my daughter and I got out our yoga mats and did a 20 minute Yoga video - specifically Gwen Lawrence's Fit Body Yoga Lower Body Tone.  It was great!  This was the first time I've been able to do some of those poses since the injury happened!  Yay!

Sunday:  Does walking around the Museum of Natural History count?  ;)  Not that it counteracted the calories ingested from eating a jumble cookie from Whole Foods or anything.... ahem.

 I don't know about you, but I'm kind of glad that things like this aren't just freely roaming around anymore.
 These two are obsessed with the concept of a "selfie" recently.  Don't ask... I have no clue.
Garrett loves that excavation spot.

Friday, January 24, 2014

I Ran, I Ran!!

I could sit here and apologize for it being yet another week between updates here, but check out that title!!

Yes, you read that right!  I ran!!

First let me say that I've been feeling really good lately.  I'm lifting like a beast and I'm enjoying my biking at the gym as well as walking both indoors and out.  I don't feel like I've lost a whole lot of fitness - in fact I'm feeling pretty darn awesome, all things considered.  My range of motion is still a little wonky and I'm still tight in places, but I'm getting more stable by the day, I'm not limping like I was, and I'm recovering very quickly from my workouts.  usually by the next day I feel just fine.  I still have issues with stiffness and soreness if I sit too long in one position, but I'm hopeful that will go away soon as well.

On Monday, my PT surprised me by saying we were going to take a test run on the treadmill.  He just wanted me to do a couple of intervals of 3 minutes running, 1 minute walking and see what happened.  The deal was that I spoke up if I had any issues and we'd stop immediately.  Unfortunately, my running return was not all sunshine and roses.  I was able to do 2 intervals but they did not feel great, and I told him that.  I wasn't in pain, but I felt stiff and strange and just not right.  For the first couple of minutes I even thought I forgot how to run!  lol  He said he didn't want to chance anymore and we stopped there.  Afterwards he told me that I can expect to feel "something" going on in the area for a while - my body needs to rebuild, re-stabilize, etc, and as long as it isn't PAIN, or stabbing, or pounding ache sensation then it is ok as long as it isn't getting worse.  So, ok... I ran/walked .67 miles and, being that's the first running strides I've taken since the beginning of November, I was thrilled with it.

At the gym on Wednesday, I got on the treadmill for a 5 minute walk.  Feeling ballsy, I increased the speed to just barely a jog and went with that for a minute.  It felt good - worlds better than I felt on Monday.

Today at PT, I got to try out those 3/1 intervals again, but at a slightly slower pace.  My therapist set the timer on the treadmill for 15 minutes and told me to see how far I could get while still feeling good.  Again, if I had any pain I was to stop.  Well, I made it through the entire 15 minutes!!  And I felt wonderful!  I still had that "strange" feeling happening, but no pain or anything.  I was relaxed and was able to lengthen my stride a bit.  I honestly could have kept going a bit.  But babysteps... babysteps... I thought about it and I think maybe this time might have been better because I wore my Brooks to PT instead of the Nike trainers I usually wear to the gym and like I'd been wearing to PT.  Who would have thought - running shoes make your running easier??  haha  At the end of my session, I was given the gift of being told I can start run/walking more often outside of PT.  I'm just not supposed to rush it (duh), take appropriate rest time, and as always stop if I have notable discomfort.  I can live with that!

Tomorrow I think I might just walk since I ran today and Sunday has been my rest day (I've been at the gym every day of the week), so I think the next time I'll attempt to run is Monday.  My PT told me to do the 3/1 intervals, but I honestly wonder if maybe I shouldn't start c25k over again?  I guess it would be a more conservative approach, but I still fear the "too much too soon" thing.  I don't know...  I need to give it some thought, or maybe seek some outside advice.  It's not that I don't trust my PT - I do, but I don't know...

As far as future goal setting goes - next week I start another phase of my weightlifting program, which I'm very excited about.  I'm also really excited about running more.  I've been spending a lot of time on the bike and I don't like the bike.  I tolerate it because I have to, but it's not my preference in cardio.  I find it incredibly boring and to be perfectly honest it hurts my ass.  Even when I didn't have a stress fracture it has always numbed and/or made my tush sore.  It'll be nice to give up a biking day for the treadmill.  Now, regarding running/racing... I honestly don't see myself racing at any time in the near future.  And I've made peace with that.  I just feel blessed that I ran 2(and a smidge) times this week!  It hopefully only gets better and easier from here!

Friday, January 17, 2014

The Beginning of PT and Cardio

It has been quite a week here.  I've been busy.  Now that I'm back at the gym and the kids schedules are in full swing for the new year and I have PT on top of things I've had very little time to sit and write.  I've also been very tired at night due to getting used to getting up at the butt crack of dawn again..  By the time I get the kids down at night (or at least mostly), I just want to watch some old episodes of Homeland, maybe drink a beer and go to sleep.  I'm not caught up on emails, phone calls, or the Biggest Loser on DVR.  I am caught up on laundry for the first time in a long time, so that's a win.  Please don't judge me.  ha!

So, I don't know quite where to start, so let's start with PT.  I'm seeing a really great therapist at UPMC Sports Med.  He's young and enthusiastic, and best of all - he's a runner so he totally understands where I am coming from in saying that I don't care what it takes or what I have to put myself through, I just want to run again.  He says he's quite proud of me for not attempting to run all these weeks and that fact is probably why I am doing so well now.  I haven't felt true pain in a while... I just feel stiff and sore and unbalanced. I'm spending 2 days a week for about an hour and a half each time with him for now.  I'm doing seemingly simple things such as clamshells with bands wrapped around my legs, side steps, box step up and downs, leg raises with ankle weights, stability exercises, etc.  The therapist also likes to bend me in crazy positions as well as dig his elbow into my piriformis which a) OUCH, b) probably looks obscene to everyone around, and c) OUCH.  My piriformis has been a big ol' knot... and understandably so, given the injury.  But, that's pretty much that.  My next appointment is on Monday and I'm just itching to ask him to give me a goal date of when I might try to run.  I'm so tempted to just do it, but I am scared.  Like, really scared.  I never want to feel that pounding agony I felt during those last miles of the EQT 10 miler EVER again.

The Return of Cardio.  Oh My Goodness.  Heaven.  Monday I rode the recumbent bike for 30 minutes.  At first it just felt weird to be going again, but then I got into a groove and the 30 minutes was up way before I was ready.  Tuesday I walked on the treadmill for 30 mins.  I kept it slow, because it still feels weird when I take long strides, so I was only able to go 1.3 miles in that time.  But it felt amazing!  Thursday I got on the upright bike for 30 minutes and put the resistance on higher like I had the day before for 10 minutes at PT.  I didn't "travel" as far, but I got my heart rate higher and I actually felt like I got a decent workout in.  Today (Friday) I did another 30 minutes on the treadmill.  I walked a little less than a mile and a half, but I was able to walk a little faster than Tuesday and a little progress is still progress.  I had the treadmill on 3.8 and I was so tempted to kick it up a couple more and run a few steps if I could, but I held back.  Again, I'm really scared to run again.  I do have to say that I am happy that I don't seem to have lost a lot of cardiovascular fitness.  I'm really having to hold back and my heart rate really isn't getting near what I'm used to.  My body and heart just want to go all out and spin on that bike or sprint on that treadmill, but thankfully my mind is keeping me slow and steady.  I've come this far... why mess it up now?

I'm still trucking along on my weightlifting as well.  I finally started wearing my heart rate monitor again and I am now convinced that I can burn a TON of calories lifting - sometimes even more than doing mediocre cardio - if I do it RIGHT.  For me, that means focusing on 1 or 2 areas per day and lifting hard and heavy.  If those muscles are sore the next day that's fantastic because I don't need them anyway and I'll be doing another part.  I'm now lifting heavier (and better) than I was pre-injury.  I do thank my recent CPT training for this as well as honestly having the time to focus on this type of training.  Before the injury I was all runrunrun-lift a little-runrunrun.  Now that I'm very into the weights I don't know what I'll do once I'm able to run again.  I'll have to try to find a happy medium because I don't want to lose all this muscle.  I quite enjoy it and so does the husband.  ;)

It was really funny walking into my gym for the first time since the end of October.  My husband had spread the word of my injury and how it came about so I have had a few people come up and say things like "Holy shit you're back!  You fractured your pelvis while running??  You are badass!!".  To which I just laugh about.  Yes, I am badass, but not because I earned myself a stress fracture by being an idiot and not resting like I should have instead of getting a medal.  It's because I'm just me.  Thanks for the rumor spreading, hun!

All in all, I'm feeling really good.  Sore (what's funny is I'm sore everywhere BUT where the stress fracture is/was!  ha!).  Tired.  But I am so elated to be "officially" on my way back.  It's great to actually be able to be considered active again.

Nick bought me this shirt the other day and I love it:
Ignore the disheveled hair and lack of makeup.  I just got back from the gym and hadn't prettied up yet.  Ok, I'll just be honest - I never got that far that night.  I stayed home, so what the heck... lol

 I hope you're all being amazing!

Thursday, January 9, 2014

I'm on my way!

Thrilled is an understatement.  Happy, for sure.

I had my followup with the Ortho yesterday and finally, after all these weeks I got the all clear to go full weight bearing and start some cardio exercise again.  Now, he did make himself perfectly clear in saying "remember, you need to learn to walk before you can run", and I fully understand that.  I'm not asking to open the door and go run for an hour and totally exhaust myself in bliss today.  It's just great to hear that I can log MILES again, even if they are simply walking and riding the bike (which I haven't been able to do due to the location of my injury - um, ouchie?!).

I'm scheduled for 4 weeks of PT starting on Monday.  It will be 1-3 days per week based on the therapists assessment of me on Monday.  So, we'll see.  But, as I've been told they'll get me running again.  I'll be headed back to my doctor in February for another (hopefully final) followup, and by then I *should* be at least run/walking... which, at this point, is totally fine with me.

I've been keeping up with my lifting all week and had a good leg session just this morning.  I felt better about doing some things now that I've got the clearance from the doctor.  Today I was able to even up the weight on both sides for lunges as well as do a set of kettlebell deadlifts without stabilization OR wobbling around.

Progress.

One thing I am definitely looking forward to is breaking a sweat for a steady period of time again.  I've softened up in some places and I don't like it, so it will be nice to blast the fat off and reveal more of this muscle I've got going on underneath.  I've missed my cardio so much.  I love lifting too, don't get me wrong, but I don't get near that endorphin rush or long lasting high with the weights.  I just don't.  And I go as hard and heavy as I can, so it's not like I'm slacking off.  I'm just a heart racing junkie.  :)

Tomorrow is Shoulders and Core day and then I believe I will rest until Monday.

I can't wait!

Friday, January 3, 2014

Party's Over - Time to Get to It

Yesterday was my birthday blowout.  The kids & husband did a great job of making the day nice.  It was cute how Tori kept wishing me "Happy new age group" throughout the day.

The card they gave me before they left for school for the day.  It plays the "Agent P" theme.... very loudly and for a long... long.... time.  lol


After they were safely to school and I was home alone again for the first time in quite a while, I got to my second leg workout since the injury.


I felt a bit stronger than my initial "leg day" several days ago.  I was able to add a whopping 10 lbs to my left leg lunges and I was able to do some one legged deadlifts on that leg without holding onto something for balance.  I didn't do a lot, but it's nice to feel like my body is starting to remember what it's supposed to do after just 2 leg sessions.  I'm just not nearly as fluid and flexible as I used to be - I still feel pretty tight and stiff in places, but I'm hoping that ongoing PT will help alleviate that.  And time, of course.

Later that night, the kids and Nick got some things together and didn't let me into the kitchen for a while.  When I was allowed back in, they surprised me with a decorated table with a pile of presents and the red velvet cake and chocolate marshmallow ice cream I'd asked for!
Aren't those colored flame candles cool?  I'd never seen them before!

I got some new makeup, a Florida Georgia Line CD with the bonus tracks (I saw them live and they were awesome!), some cool animal print socks, and a set of kettlebells!!  I've been so excited about the kettlebells.  I've been wanting a set for the house for quite a while.

I ate way too much, but we all know that birthday calories don't count, right? ;)

When Nick texted me this picture from our street around 6 pm last night I was pretty certain the kids would be off school today and I was right:

Snow Day!

So, it's been almost like an extension of Christmas Vacation around here today.  I don't mind.  I was planning on taking all the holiday decor down but I can leave it up until Monday.  Although... has anyone else been eyeballing the forecast for the week ahead?  I took this screenshot last night:

Um - that's just too many negative numbers for me.  Pass me a blanket, please.

Victoria has been working out here at home with me and it's been great.  First of all, she really does push me through the last part of a set if she notices I'm having a tough time.  Second, it's great to just spend time together focusing on a goal and talking about things.  Not to mention, I love seeing her getting involved in fitness.  It's a necessary part of life that too many kids are missing out on these days.  We had a great shoulder and abs session... even though we kept having attention starved company..

I was sitting on an exercise ball wanting to move, but he demanded a chin scratch.  Then when I was doing oblique crunches, he'd come lay right against me.  Big baby.

I've been working on some training plans and doing some personal meal planning for the weeks ahead.  I made the household announcement today that once my birthday cake is gone, that's the last of the junk in the house for a while.  I think we've eaten our fill of cakes, cookies, candies, etc from the holidays til now.  I'm looking forward to getting back on a steadier meal plan and more fresh foods.  

The 8th is coming up quickly (thank goodness) and I'm just chomping at the bit to get my doctor's clearance for more activity.  I would like to at least go for a short 10-15 minute WALK next weekend.  I'm not asking for miracles, but if I can jump on a treadmill and put it on even a 2.5-3 for a while I'll hit the roof with joy.  One thing I will be extra careful with in the coming weeks (months, even) is weather conditions as I transition back to cardio exercise in the form of walking and, eventually, running.  Last winter I pretty much ran in any condition other than an ice storm or temps below 0.  Other than that, I was out there in snow, slush, you name it.  I slipped and skidded and enjoyed the thrill of keeping my balance and weaving around to run on the part of the sidewalk/road/trail that had better traction (or so I thought).  This year, I can't take the chance of falling on my ass.  So, in that sense, I guess it is a mixed blessing that I am quite far from running any longer times and distances any time soon.  Short times on the treadmill don't bother me so much.  My longest treadmill run is 7 miles and change and I wanted to scream at the end of that.  lol  But honestly, I'm not looking at anything longer than 30-45 minutes for quite a while.

Tomorrow is a rest day for me, and maybe Sunday too.  Hopefully I can get out of the house and get some food prep accomplished.

Enjoy the snow out there if you're local!  Bundle up!

Wednesday, January 1, 2014

Well Hello 2014!

I know I just posted yesterday and I've been very lax about posting lately because... well you know.. injury and all, but I just had to post on the very first day of the new year!

So, like a lot of other people, I may have overindulged a little last night, but I am actually proud of my self control in that I didn't get too out of hand... By that I mean I didn't end up puking or passing out.  I paced myself well through the night (I reminded myself it was a marathon, not a 400 repeat.. lol), and ounce for ounce I drank more plain water than alcohol.  GO ME!  ;-)

I definitely ate more than my usual servings of cheese, crackers, chips, etc though.  But hey, why be down on myself about it today, right?  I got to sleep in a bit this morning, got up, got some real food in my belly in the form of banana and peanut butter on toast and got my day moving.

I got in a great chest and triceps workout.  The kids were even participating with resistance bands and the little one pound dumbbells that were my starters years ago!

We've got the traditional pork and kraut going in the crockpot and it smells delicious!  I'll be chomping on some of that shortly.

The kids go back to school tomorrow and while for days I've been longing for this, now I'm kind of bummed about it.  I'm going to miss hanging out with Vincent and playing WoW, watching competitive eating and makeup tutorial videos on YouTube with Victoria, and snuggling with Garrett at all hours of the day and night while watching Despicable Me 1 & 2 over and over and over....

On the bright side, tomorrow is my birthday!  This is one of those milestone birthdays too and I can't wait!  Nick is out with 2/3 of the kids right now supposedly shopping and planning for the day.  lol  I've requested Red Velvet Cake with cream cheese icing and Chocolate Marshmallow ice cream, so hopefully they won't have trouble finding those.

I do not make New years resolutions.  I just don't.  I believe in goal setting in general and not just on January 1st.  I think lofty resolutions and generic resolutions just set most people up for disappointment and failure.  I like setting goals here and there throughout the year, small and big.  So far for 2014 I want to get over this injury, start running again, and be able to complete a marathon in the Fall.  We'll see where the year takes me.

So far my first day without crutches has been great! Hooray for 2014!

I haven't done this in a while, but here's my plan for the rest of the week in fitness:
Thursday: I'm going to give leg day another go.  Light and easy again. Doing something is better than nothing at all in this category.
Friday:  Shoulders & Abs
Saturday: Rest
Sunday:  Rest or a short core session.