Salt Lake City from the top

For all the work I put into being a flight nurse I get about 10 minutes a month of pure excitement and thrill that pretty much follows me through to the next time.  This last week had at least 3 or 4 so I'm pretty sure I'm done for a while.

Hard to tell but that is my left leg and you can see my foot in the red.  There is a black sun cover over my lower legs.  This is how cool SHOTGUN is in the EC-145.  Airmed's new helicopter.  It took me 4 months to finally get a flight in it and in one week I flew a lot!

That half circle building is the Salt Lake City Library.

The building being built is a new building for the Salt Lake City Police department.

On the left is the Gallivan Center (Utah's first outdoor mall) and the big building on the right is the Delta Center or whatever it's called now.  It's where the Utah Jazz plays.

CORRECTION:  It's the Gateway Mall.  Thanks Susan for the correction! I really don't spend much time downtown.

Looking up State street to the Utah State Capital

Salt Lake International Airport

The University of Utah's Rice Eccles stadium.  They are cleaning up from the Motor Cross.

We had a long ride to the west desert.  Despite what you would think, after about 30 minutes in a vibrating helicopter, strapped in not so comfortable seats and a sweaty helmet on, it can get uncomfortable.  I am not complaining!

I-80 and lots of salt.

Beautiful day, blue skies, fluffy clouds.  

Cool mountain range somewhere in the large Great Salt Lake.

A beautiful picture of the Great Salt Lake.  Almost impossible to appreciate how big it is unless your flying over it.  A lake I grew up next too and it still a huge mystery.

SELFY!

Love it!

Cool pilot in the background.  I tried to blur him out a little because I didn't ask him if I could post a picture of him.  But let's be realistic.  How hard would it be to figure out who it is?  Let's just say this.  He is awesome and I love working with him.  I feel safe, he's got a great sense of humor and he's one of those awesome co-workers that doesn't make you feel silly for asking questions - which I do, because he's really smart.

Running Plan

Before I could run, my podiatrist asked me to work up to a 1 mile brisk walk.  I completed that last Friday.  For weeks I've been considering how best to get back to running.  I considered a beginners runner plan but felt that it would be so slow!  I know slow is good, but my body knows how to run.  I have been working out a lot and even completed a TRX (suspension training) class without pain on Saturday.  I kept looking around and found this on Pete Pfitzinger web site.


Seven-Week Schedule for Returning from Injury

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Walk 10 min, Run 5 min, Walk 5 min, Run 5 min	Run in water or other training	Run in water or other training	Walk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 min	Run in water or other training	Run in water or other training	Walk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min
2	Run in water or other training	Walk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 min	Run in water or other training	Run 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 min	Run in water or other training	Run 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 min	Run in water or other training
3	Run 15 min, Walk 2 min, Run 15 min	Run in water or other training	Run 20 min, Walk 2 min, Run 10 min	Run in water or other training	Run 25 min	Run in water or other training	Run 30 min
4	Run in water or other training	Run 25 min	Run 30 min	Run in water or other training	Run 25 min	Run 35 min	Run in water or other training
5	Run 30 min	Run 35 min	Run in water or other training	Run 30 min plus 6 x 100 meter stridouts	Run 30 min	Run 40 min	Run in water or other training
6	Tempo Run (15 min warm-up, 15 min @ 15 km race pace)	Run 30 min	Run 45 min	Run in water or other training	Run 40 min plus 6 x 100 meter strideouts	Run 30 min	Run 50 min
7	Run in water or other training	Run 35 min	Tempo Run (15 min warm-up, 20 min @ 15 km race pace)	Run 35 min	Run in water or other training	Run 40 min plus 6 x 100 meter strideouts	Run 55 min

I also found this same plan on the Runners Addicts website with some other great hints.  I have no access to run in water so I will fill that with Pilates  TRX, Eliptical, etc.  I will also be sure to take one full day off.  I am not sure when this was written, but I'm a huge believer in the rest day!   I entered all the run days in my calendar and today was my first day!!  

WOOP!

But first, I have a little pain on the outside of my foot where it's all bony.  My podiatrist suggested that I mold my inserts with the area that hurts padded up so there is a little room there.  This was pain I had before surgery that we both knew wouldn't be affected much by the surgery.

I know, my floor is dirty.  It isn't now!

I have three sets of inserts.  My work inserts, which are made to keep the foot warm too, my first inserts and the inserts I bought before surgery.

I wrote about them HERE.

For the most part I think they are awesome so I haven't tried putting them in the oven and shaping them but decided to follow the podiatrists advice before running. 

I have really long bony feet.  There is where I put 2 moleskins and bandaids to build up the "hot spot".  Then I put the inserts in the oven and watched closely for up to 3 minutes.  When a little indicator turns black OR in 3 minutes, I took them out and stuck them in my shoes.  

I know, HOT!  Boots and jammies!

I then had to tie them (or at least tighten the laces) and stand with my knees bent and weight evenly distributed for 2 minutes.  Times that by 3 pairs of inserts and I had breakfast made before I was done.  It was super easy!

It was also a beautiful day!

I went to my favorite park and spend half my walk/run on the grass or wood chip path and the other half on the pavement.  I'm a little nervous about a weak ankle from all the das boot wearing time. 

It was awesome!  I concentrated on running with a Chi form.

I found myself running a little fast so I tried to keep it slow while maintaining good form.  I'm guessing of course since I can't see myself run.  I had downloaded songs that were about 180 beats per minute or 88-90.  That way I could work on a high foot turnover. 

LATER

No plantar fasciitis pain at all!  I took an ibuprofen and iced/elevated, just in case.  I've cleaned, made dinner, took a shower and I still feel great!  Good sign, eh?  It's like magic for me.  

What sort of form do you try to maintain while your running?

Blog on................