Grab your stress snacks. Tears are being shed here.

Not actually tears but dang close.  
I took 9 days off from my last half marathon, worked on my core, took a lot of ibuprofen and iced iced iced.  The pain is so hard to explain but it's definitely nerve pain and it shoots down the outside of my leg and making my knee hurt and down to the ankle.  It's crazy how bad it can hurt.  Sometimes it hurts just to walk.  

I went to the gym last week.  I wanted to run an easy 3 miles on a flat surface so I decided to hit the gym.  Well, within 1 step trying to run I was immediately hit with a sharp nerve pain from my knee to my ankle.  I tried stretching, running slower and even walking.  At about 10 minutes I gave it up and finished my 30 minutes on the cycle.  

SO depressing!  

Did some strengthening exercises.  
Came home.
Cooked.

Enough soup to last a week.  SOOOO delicious! 

(did not make or eat the bread)

The constant injuries are wearing on me.  The only time I ran without injury was when I took a couple of Pilates classes a week.  I'm considering finding a good Pilates workout on CD.  

I wanted to eat through my tears but I went for my new favorite snack.

Celery, cashew butter and craisins

I went to the sports doc last Thursday.  They couldn't figure out anything definitive.  If it's going down my leg then they (the doctor and resident) think it's my back but it's not my back.  There was other words thrown around but in the end they thought it was mechanical and sent me to physical therapy.  

Luckily my very favorite PT from the running clinic, Laura, had an opening that night!   She was just as perplexed.  We narrowed it down to my knee.  She did the Graston just above my knee (OUCH) then taped and iced it.  She also gave me a couple of new exercises to do.  

not my knee or Laura

It's been 5 days since then.   The tape is helping.  I'm also icing.  I went to the massage therapist and in her words, "that leg is just not giving it up".  It's frustrating but I really want to move on from this.  I haven't needed the ibuprofen and that's a big improvement.  Plus I get to share my "scrotee" with friends, family and co-workers!

Scrotee - when your knee is taped while bent so that when you straighten your leg your knee now resembles a scrotum.  

I have been keeping close track just to try and keep me motivated.  

Even added a couple of strengthening moves.

Just lifting a light weight with my feet.  I don't move my leg just lift my foot up and down.

Important Info:

Did you know that you can feel like shit after acutely stopping ibuprofen?  I really wanted to give my body a break and the pain was decreasing so I slowed way down and finally stopped today.  I've had a rebound headache since.  Hoping to snap out of it tomorrow.  Usually I just get really sore and feel every knot and creak in my body for a day and then feel better.  This time I had nausea and a headache.  I narrowed it down to stopping the ibuprofen.  

I'm a hot mess and when I say hot I'm talking about a hot flash!  


Work has been great.  We've had a couple of long flights during the day over the beautiful changing leaves.  We don't have our cell phones on during flight and I don't have a regular camera so I don't have pictures.  

It's been the best fall ever!  I appreciate living here in Utah more every season.

I also had a most excellent day in the OR.  Each team member spends one day in the OR intubating patients.  We work closely with the anesthesiologist and learn so much!  I did study before hand.  Have to know your landmarks!

High five for FOUR successful first pass intubations before noon!!

Looking for the perfect name for our Masters Ultra in February.  Any ideas will be welcomed!!  

Blog on........

My favorite things: Tattoo

I can't even begin to express how great this trip was!  Of course, now that I am home all the fun realities of work, home, laundry etc is still waiting for me.  Absolutely worth it.  

My favorite souvenir from my trip is this:

Tattoo by: Lindsey Carmichael

Shop:  Wooster Street Social Club

Yep,  I went to the filming site of NY Ink.  I took Kaylyn with me the first time on an "adventure".  She pushed me to go in and talk to them.  I talked to Lee Rodriguez who was AWESOME and told him I would be in the next day.  I wanted to make sure I had enough money and all my ideas together.  

Kaylyn (black jacket) giving really good instructions to some "non-natives".  They asked me but....yeah.

More on my adventure with Kaylyn in another post.

(Can you tell I'm not going to do them in order??)

The next day was a big rainy day so I skipped my run and found a great breakfast place.  It's called Vive la Crepe!

BRILLIANT!

 This is an omelet cooked in a crepe that I can eat from my hand.  Good thing they don't have a restaurant here like that.  I would be a crepe-a-holic. 

***** 

I jumped on the subway after that and made my way to SOHO, where the tattoo shop is.  I considered getting a pedicure.  Decided I didn't want to.  So I have a few toenails missing.  I'm a runner.  Deal.  Like Lindsey said, "don't apologize for that".  Can he be my best friend?

When I got to Wooster Street I talked to Lee again and found out that an artist named Lindsey was going to do my tattoo.  I had researched Lee because I thought he was going to do it, but I figured it's a pretty reputable shop and Lindsey was probably pretty good.  Oh dear lord I know so very little about the tattoo world.  Lindsey is AMAZING!  He was actually a guest tattoo artist from California.  I had about an hour to wait.  Lee told me I could wait or come back in an hour.  I had to wait.  I wanted to take in the sights and sounds plus I was tired.  

Hanging out.  

Watched a few people come in and talk to Lee.  The fire marshall came in and checked the fire extinguishers.  A couple of people had a small tattoo done. I heard some awesome conversations with people about cover ups and getting tattoos on hands, neck and ears.  Apparently they are very popular now but they have a really poor healing outcome.  Then people want them touched up.  Interesting.  I'm like a tattoo savant now.  (KIDDING!)

Bathroom spray.

Luckily I didn't need it, but I think it's hilarious.

I met Lindsey and I showed him the 3 pictures that I wanted as ideas for the one tattoo.  He took about 45 minutes to draw it up. 

It was perfect.

I wish I had a picture taken with him.  I didn't even think about it.  The experience was seriously like hanging with old friends.

Here are a couple that I grabbed from the internet.  You can always follow him on Instagram.  And yes, he posted my tattoo on there.  BAM!

The good news is that I got a few crotch shots of him when I took pics of my tattoo.  Totally unintended....I mean, come on!

I'm not going to lie.  Hurt like hell.  

I was scolded more then once or 10 times.  He would hit a nerve and my foot was flinch.  I felt sorta bad about it but I did try my best.

I stared at this wall A LOT.  Tried to concentrate on anything that would help.  I ended up sitting up and watching him tattoo.  That was his suggestion.  He was awesome.  Funny too.  He was also OCD like me.  Perfect.

Break while he gets the colors together.

My toes and foot have ink on them.  I do NOT have hairy toes.  ;)

See my shoes in the right hand corner?  I threw them over there and he had to straighten them out because he couldn't stand having them piled up.  Bingo!  If he wasn't married already...

But then again, this sweet single eye candy was working next to us.

(more internet pics)

 credit

credit

YOUR WELCOME!

And that is my tattoo story.

blog on..............

These hips are not swinging.

The aftermath of the half marathon was a whole lot of sore!  I waited 5 days and until the soreness was gone and decided to go for a slow run.  Two steps in and my hip was screaming.  Really?  It had to wait to scream until I changed into my running clothes and drove to my favorite park?  I couldn't just take a few steps and walk away.  I stretched it out and then ran for 2 miles, stopping to stretch it every 5 minutes or so.  
Big mistake.  It's almost a week later and it's just starting to feel better.  I know exactly what it is.

Piriformis Syndrome!

All things Runners World:

Piriformis Syndrome

Piriformis syndrome is caused by a compression of the sciatic nerve and tightening of the piriformis muscle, which lies deep behind the gluteals and is responsible for the external rotation of the hip joint. When the muscle becomes too tight, it can impinge on the sciatic nerve, the largest nerve in the body, which supplies the lower extremities with motor and sensory function. The resulting pain often radiates from the buttocks, down the thigh, and up into the spine. This is what makes it tricky to diagnose: Piriformis syndrome is often confused for a herniated disc, sciatica, or another back issue. Sufferers don't always feel discomfort while running, but they usually find sitting, climbing stairs, and squatting painful.

I can't hardly even stretch it!  I've been rolling and stretching and it is still so tight.  My friend Jen Q. and I decided to do a Bikram (hot) Yoga class to help loosen us up from the race.  

The aftermath

There really isn't a picture good enough or enough filters to really describe what it feels like after completely sweating your "balls" off - as my socially appropriate friend Jen would say.

We went again on Tuesday AM.  

I felt like a total doofus.  My arms, neck, back and hips are so tight.  Don't even talk about my hammies, they deserve no attention whatsoever.  Uptight..that's what they are.  So again with the Bikram to try and loosen things up.  I also looked up a bunch of exercises.

From Runners World, of course

Hoping for loose hips soon! :0

What cross training do you do to stay strong and loose?

Do you like Bikram Yoga?

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

Followup

Yesterday I went to the Podiatrist to get my post op visit.  

Podiatrist

It's the only picture I have of him.  I'm sure he'd be thrilled.

Sitting without my boot waiting to have the dressings taken off.  

After they take off the dressing they wash your foot.  Easter theme - I like it.

Then I paused to take pics.

If you look closely on the right lower pic you can see the ONE stitch that I had.  He took it out and steri striped it.  

So far so good!  I'm following his instructions to the T.  I will wear the boot constantly for another week and on next Friday (two weeks post op) I can take off my boot for one hour one day, the next day 1 1/2 hours and so on.  While I have the boot off I need to have a good stable shoe (Already have them with NEW inserts) and take it easy.  I will go see him again after I've been integrating walking for one week.  I'm thrilled so far and he stated that he found a lot of scar tissue right where some of my worst pain was and was able to remove a lot of it. 

I know your dying to ask.  How do I sleep with the boot?  I switch to my old PF boot that I can't even walk on but the positions my foot perfectly.  It's clean and helps with the ick factor.  Sleeping with a boot on is less the comfortable but I'm willing to give it a shot for a while!

Modern Medicine.....amazing!  I'll know how well it worked in the next two months but not having pain every day is a start!

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

Done and done.

The surgery is done.  What a great day it was.  Lots of good (legally given) drugs were used and I'm Super OK with that!

I went to Cottonwood Surgery Center in Murray and they are awesome there.  They take what my insurance pays even though they are out of network.  Giving me the same discount as if I was in network.  

Here is the star of the show:

Dr. Preece

I promised him it wouldn't end up on Facebook!  I felt super comfortable in his care.

Signature on the leg.

Pain spots.  Marks so he can really pinpoint the most pain and scar tissue.

Look, I even painted my toes and shaved my legs.  Fancy.

It was weird being rolled into the OR and getting on the OR bed and my arms going out on the holders.  Then those magic words, "I just gave you something to relax you".  I don't remember one thing after that until they woke me up and I was feeling FINE!

First look at the boot

Daniel was a trooper and waited for me and came back after I was done.

Amber.  What a great nurse!  She took awesome care of me.

Ready to go with all my take-homes.

 Free gift to go!

I couldn't eat the crackers but the cup is cool and it came with some tea.

Healing begins.  Iced and elevated.

Made homemade almond milk last night and a big glass of it was perfect for an after surgery refresher.

New Jammies number ONE

The surgery center send me home with these handy little SCD type devices.  They are small but are designed to keep blood flow going and prevent Blood clots.  They were fine at first but they kinda pop and I would be falling asleep and then POP and it would scare me a little.

Handy little device!

While I was having surgery my shoes came!

I have been wearing my Mizuno's for about 3 months everyday and thought it would be good with the surgery to get some new shoes that are good and stable. I found these sweet Saucony's on clearance!  Boom!

So I spend the first 48 hours laying around and keeping my foot elevated.  Icing and medicating.  The only bad thing about Percocet is that I don't sleep well on them.  So far pain is well controlled with minimal meds. 

I'm even been able to stick with Whole30 thanks to Daniel and some pre-made delights.  I feel pretty good and have great hopes that this surgery will help me.  

Now, what do I do for the next few days?

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

The Emotional Stages of a Running Injury

I'm being a big baby!

It's true.  I'm being a big jealous baby!  Watching all my runner friends race and run long runs.   I'm so jealous!  I haven't even updated my blog OR taken many pictures with my iPhone.  One of those would be sad but both of them happening at once is TRAGIC!

Most runners I know are acutely aware that when hurt, runners get depressed.  I have experienced it many times.  My first stress fracture was no big deal, but before my second stress fracture I was getting my mileage up and training for a half marathon.  After that I had plantar fasciitis and took almost a year off.  The depression wasn't too bad as life was handing me some great things about that time.  Last years knee pain was frustrating but easily fixed.  This time around is serious.  Seriously frustrating, depressing and maddening.

Running without injury I was able to race and have fun and increase my time. I was loving loving loving it.  Then I got sassy and went to a low heel to toe drop shoe too fast and even took out my custom orthotics.  I was under some kind of impression that my feet were stronger.  I had done nothing to make them stronger, but the mind of the runner is a strange and scary place.  

I really wanted to finish the year of races but after the Vegas Ragnar the pain was just too great to keep running. Pain all the time.   I'm hoping for recovery before the Key West Ragnar, really hoping.  I've got my plane ticket, paid for the race and really want to run it.  I have low mileage so that will help.  

I won't be able to do the Winter Sun 10K in Moab, which means I won't get their special prize for running all their races in one year.  Bummer.  

I found an article in Runners World about depression and grief after injury.  It's just like any other loss, that's for sure.

GOOD GRIEF  (what a great name)

 The key is taking a purposeful approach. If you can recognize each stage of mourning, and work actively to move through each one, you'll heal faster. And that means you'll be back on your feet sooner.

I've listed the stages and my thoughts.  If you want to read the entire article just hit the link and read it.  It's very good.

DENIAL:

My favorite river, that's for sure.  
"Runners in denial know they're injured but won't admit it," 

Yeah, slight pain started in June and I ran on it until November. Three Ragnars, 3 half marathons and countless long runs.  Now not only do I have plantar fasciitis I have some sort of heel injury and nerve damage.  I was warned, but I thought I had it handled.  I really don't want this injury to take me out for a year, but I am going to try my best to be a realist.  

SMARTIES - listen to their body and spend a few weeks on the couch instead of months out of commission.  

GREAT time at the Wasatch Back.  Some soreness in my foot, but I was determined to run through it.

ANGER:

Last night I was angry at everyone.  I was mad because my foot was killing me after I did a TRX class (with no jumping and gentle foot movements).  I went to get dinner where my daughter works and it took me 3-4 steps after getting out of the car to walk like I wasn't having a seizure.  I blamed my doctors, my shoes, ibuprofen, my car and my last cortisone shot.  (Blame rarely makes sense) 

SMARTIES - The article suggests making a plan and staying focused on recovery.  

Research reports that athletes who use positive self-talk and set goals for their rehab experience "exceptional recovery." 

I have a couple of ideas to throw into the mix, since I don't really need PT at this point, but more rest and recovery.  My goals include keeping the rest of my body strong and focus on the things that I'm doing to help my foot get stronger. Icing, ibuprofen (hang in there, kidneys!!) massage, rolling will all be done.  I am resting and elevating it quite often, which seems to give me the most relief.  All exercise I am doing is adjusted for my injury.  (Thanks to my Pilates/TRX instructors)  Unfortunately hanging planks off the TRX does not affect my foot at all.   

These are pictures I took off the computer screen when I was doing my flight nurse learning modules.  They crack me up.  

Cranky/Angry Nurse and Sick Nurse

Can't be a good team member if your either.  

BARGAINING:

When injured athletes finally confront their injury, they sometimes become too gung-ho. "You think, I'll do more rehab, more often, more reps, more weights, and then I'll get back to running sooner," 

I don't know if I overdid it, but I definitely convinced myself  that I could heal my foot without rest.  I'm almost embarrassed.  Ok, I'm embarrassed.  Now I just need to accept the fact that I may need to find substitutes for my Ragnars next year.  Don't worry team, if your reading this, I've been a captain and I'd never leave anyone hanging.  

SMARTIES - Take their time and don't rush the recovery.  "you can't microwave recovery, you have to slow cook it"

DEPRESSION:

According to the article, the longer you are off for your injury, the more the depression will linger.  I'm hoping that I'm already at this stage, but who knows.  I may still be bargaining.  The article also states that the enthusiasm for physical therapy will fade.  Great.   

SMARTIES - 
Fill downtime with other activities that don't exacerbate the injury and stay involved in running by volunteering or supporting a friend during a race.  

I have been considering getting a swimming coach and learn to swim.  It could be a good cold weather activity that will challenge me.  

Beautiful sunrise while driving to work on Monday

ACCEPTANCE:

"This is when you are properly sticking with your rehab plan and you're seeing progress," Taylor says. You've accepted the injury, and also that you'll eventually be back on your feet. Coming to this mindset is critical to recovery. Research shows a direct relationship between stress and injury. Anxiety can cause muscle tension and suppress immune function, which can delay how quickly you get better. In this stage, you have a peaceful mindset that encourages healing.


I know that I'm not there yet.  I'm close.  I have some real anxiety inducing stressors in my life right now that are not ready for blog-time, but that are consuming me and I don't have my running outlet.  I don't think the stressors have caused the injuries, but haven't helped in my acceptance and recovery.  I do feel really good about the classes I've signed up for at my Pilates studio and the other things that I can do to take up my "mind time".  

Thanksgiving day.  Overtime.  On the way back to the airport I elevated my foot and it took all the pain away.  I'm learning what my foot needs to feel better.  I use to want a tight shoe to hold the fascia tight.  Now if it's too tight and I'm on it too long it just starts to ACHE!  If I loosen the shoe and elevate it then within 10 minutes the pain is gone and I can walk on it without much discomfort.  

Don't worry - my feet didn't stink and I don't think the cab driver saw me do it.  At least he didn't say anything.

My dogs were barkin!!

So here is to recovery and rehab!  I'd take a drink but I'm on the clock.

How have you best dealt with injury?

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

Plankapalooza

Tonight is Plankapalooza at my Pilates/Yoga studio.  9th & 9th Pilates in SLC. I love the word plankapalooza.  I'm not sure I'm spelling it right but I love the word.  I'm scared of the class because I know the instructor and he gives you your money's worth in workout.  Yet I'm also excited for my class even though I know about half way in I will be thinking, "I'm going to die".

Tomorrow my thoughts will be more along the line of, "that was an awesome workout - my core is as tight as a rock!".  I will keep thinking of that as I power through tonight.

If you are from SLC and want to try out some classes, they have an introductory package for 89.00/10 classes.  If you buy one and drop my name then I'll get a discount on a multi-use pass.  It's an investment, but I've looked around and they are the best priced with lots of classes to choose from.  Plus the studio and equipment is well maintained.  

Enough about my plank party!

I'm sure you've wondered to yourself, "How is Kathee's foot" (I've done an awful lot of quotes in this post!)  Well my foot is sucking right now.  I have multiple terminology for the suck factor, but I'll keep them in my head so I don't offend everyone.  

Wednesday was the second opinion trip to the orthopedic foot guy.  I knew he'd give it to me straight because he's from back east (New York/Chicago) and he's Jewish.  They don't mess around.  

He took a very detailed amount of x-rays and found nothing.  Nada.  Zip.  I was sure, judging from the pain post Vegas Ragnar, that something finally just broke.  Broken bones are SOOOO much easier to deal with!

Of course this is medicine and it's all just a really educated guess, but first of all, they (meaning the 4 doctors that looked at my beautiful toenail missing runner foot) don't know why I'm having nerve pain.  I will have a nerve study at the end of next month.  Dr S does believe that the worsening heel pain is caused by the hard inserts that are helping heal my plantar fasciitis which are causing the fat pad and the fascia to separate and I'm hitting my heel bone.  Which means I have two injuries - each ones treatment is counter healing to the other.  Oh joy joy!!  Happy dance joy!  

Dr. S isn't an idiot and he knows he can tell me what it is, how to fix it and that I can choose to follow his advice or not.  He is somewhat like college is to education.  You can sign up, pay your money and never show up.  I like to think of it as being an adult.  Something I have avoided for a long time.  Looks like I'm going to have to get serious about my foot.  I'm not running anymore this month.  It hurts.  Not the foot as much as that deep pain inside that you get when you can't run.  

She's a beauty!

I have told myself I won't get depressed and this would be a good time to beef up those core muscles and get some muscle definition!  Boom.  So far I've had so much pain from just walking that it hasn't been a problem.  I also have some pain in my left calf, probably from running lopsided to try and alleviate the pain.  Even my medic looked sorry for me.  That's it!!  I can't be a hobbling around flight nurse!

It's a vicious circle of pain and idiocy hard hardheadedness   I still have the 10K in the first week of December and if I can run it I will, if the foot is not giving me the thumbs up then I'll have to pass.  It's two months to the Florida Ragnar and unless my foot falls off then I doubt I'll miss that.  (See how I am????)  

So I am wearing good shoes and have a gel insert in the right foot to help my heel.  No hard inserts for a while.  I'm considering running in my Hurricane's and tossing the hard inserts to the side - or not.  I'm on the fence with that.  I'll discuss it more when I go back to Dr. S and his mighty group of doctors from around the world.  

A look at my gel pads.  

I'm icing as I type and I'll roll it on a frozen water bottle tonight with some massage and exercises.  Whatever these other conditions I have going on that are not plantar fasciitis, I need to address seriously.  

So K-Fab is not running, but hang tight because I'll be back and keep you updated on my road back to running shoes.  

Jump!  In my cute Lululemon outfit and pink running shoes!  I OWNED this leg.  Under 9 min/miles.

I'll be back.

Oh yes, I'll be back

Have you ever heard of a runner NEVER getting injured?

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