Physical Therapy & the Trail!

Last week I started going to physical therapy.

My first visit revealed that I still cross my feet in front of each other.  My hips are pretty tight, but I need to kick my feet up in the back a little higher and move my right toe out just a smidgen.  Apparently I started bringing it in when the pain in my foot started last year and I made it part of my form.  I'm leaning in good and my cadence is great.  YES!!  Another non running issue I have that's affecting my running is my hips are off.  I have an exercise to help this and a few other exercises to keep strength in my hips.  

If your in Utah and interested in a great running clinic with Laura, it's located at the University Orthopaedic Center.  She has all kinds of special treadmill and camera to analyze your form and I feel like she is very knowledgeable.

Runners Clinic

Although I didn't get a whole lotta time to do the exercises in one week I did do some and did a follow up with her last Wednesday.  She also worked on me with this set of tools:

All along my right calf, foot and ankle.  I was nervous and it did hurt but after it felt AMAZING!  Then I ran on the treadmill after a couple of exercises and I was running so much better.  I'm super excited!  I wanted to run that day.  Unfortunately I had rushed over there after a night shift so that wasn't going to happen.  

Thursday morning I got up early and went to Corner Canyon to give it another run through.  At first I still felt super tired.  I could have been a little dehydrated from all the night shift work and not enough fluids, but I managed to hike up the 3 miles at a pretty good speed and even ran in 1 minute increments when I got to some spots that were not as steep.  

My attempt at the Adrian bun.  You will see that when I finish putting together my Ragnar posts.  I think I need a "bun stuffer".

I love this spot.  I picture an evening hike ending with a cuddle/makeout session as the sun sets.  Or just a couple of friends watching the sunset after a hike.  Who knows what my future holds.

A beautiful view!

At the top there is a picnic bench, a bike fixing thingy, a map and its a central place to at least 4 trails that I know of.  I love getting up there and I usually take a few minutes to breath in the wonderful air and look around.  This day I watched my "office" fly over a couple of times. I also saw lots of lots of bikers and just a couple of runners. 

On the way down I attempted to take some pics as I ran.  I didn't trip and die and I got a couple of great shots.  I love running up where it's a little cooler.  This day it wasn't too hot but it was super humid for Utah.  I was soaking and I actually ran out of water at the last mile mark.  It was an easy run down to my car and I felt fine.

Last summer when I was running so much I always had half frozen bottles of water in the freezer to fill up with water and leave in the car for when I was done.  Well, I was smart enough to do it for this run!  

My empty handheld and my super cold refreshing bottle of water waiting for me at my car.  I don't think water has ever tasted that great.  

The greatest thing of all is my foot felt pretty good!  Using all the feedback from my physical therapist I could feel a difference.  It was awesome!  I can't wait to run again!  

Here is a couple of pics of exercises the PT gave me to keep my hips strong:

Clamshell

Sidestep

I do both heels and then one heel at a time.

I also do Bucket Kickers - which I can't find a picture of.  They get me pretty tired and I realize that even with all the exercise I do it's not nearly enough to keep my core tight.  

In other news. 

I am still working on collecting all the pictures I want for the Ragnar posts.  I do have the "overheard" pretty much collected but I like to post that after pictures and stories!

Have a wonderful weekend?  Any races?

Blog on.........

 

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................

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..............

The most boring injury ever.

My injury is so boring that unless you have followed my blog for at least 7 months (Hi, Tera!!) then you wouldn't even know what I'm talking about.
Here is your clue.

Add to that some nerve and heel pain not consistent with PF.

Picture

With an ever so slightly delay in the Calcaneus nerve transmission, and you get nothing.

By nothing it means I went to the Podiatrist today.  After snowmobiling two weekends ago my foot hurt more then it's hurt in a while.  I wore inserts the entire time.  Of course the night before Hangover 2013 I may have walked a little rough on it, because as "Tim & Tickle" know, moonshine makes you a little numb.  But I still wore an insert.  I am getting so frustrated by my foot hurting when I'm not even running.  So I went to chat with my podiatrist.

He said a lot of words like, "uncommon", "outlier", "anomaly".  No one wants to hear those words, especially when you are talking about trying to heal your body.  Weird facts about my foot:

*Resting for 7 weeks did not help 

*Only one foot

*Slight nerve delay

*Missing a big toenail.  (OK, that's just from running)

Luckily it doesn't mean this:

                                Picture

GROSS!  

So I've got a few choices now.  The one I've chosen is Tenex.  I haven't done all the research yet, but it seems like a better choice then Astym, for me.  But first about Tenex and why I want to go with it.  It not only breaks up but it gets rid of most of the scar tissue.  Of course there is a chance of infection, but I'm pretty healthy and will drink Kombucha all day (my new OBSESSION that I realize I'm about a year behind).  

Here is a little bit of what I found on the internet that seems to accurately describe it:

(Vibrates, Irrigates and Sucks....Bahahahaha)

Tenex Health is a California company that has developed the FAST (Focused Aspiration of Soft Tissue) procedure for percutaneous removal of tissue that can help restore the normal functioning of tendons and soft tissue. Last February, Tenex announced the FDA clearance of its portable device used in conjunction with the FAST procedure that allowed soft tissue removal in the elbow, knee, ankle, foot, and shoulder.
MED CITY NEWS

Astym involves seeing a Physical Therapist about 3 times a week for at least 2 weeks.  Plus it hurts like crazy.  How do I know...well I've done it.  It looks like this:

Picture

I can hear the patient screaming!

I know Tenex will also hurt, that I will be off of my foot for at least 4 days and in a boot morning, noon and night (Dat Boot 2) for 4-6 weeks.  I'm willing to make that commitment.  Will it completely fix my foot?  I have no idea.  The Tenex procedure is a long way from surgery to cut nerves and fascia and whatever else they do.  I just don't know what else to do.  I tape, ice, elevate, ibuprofen, essential oil and stretch it just about every day!

SO that is the boring, long update on the injury that is lasting forever!  

Today's ab work was a Core class at my Pilates studio.  I had cramps in my abs.  Cramps!  This month must be doing something!

How is your injury?  Is it boring?  Have you ever been injured?

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.......................

Cookies are delicious!

I miss running.  

This made me laugh:

20 Things No One Tells You About Running

A blog post by Shut up and Run Blogger. 

WARNING!!!  Whine alert!!!

I'll make this quick.

Resting my foot is HAAARRRDDDD!

Whew!  Done.  But I don't have much to say about running except that right now as I type I'm massaging my foot with a massage ball which is helpful & painful.

I couldn't decide to take the picture with my dingy sock or lack of toenails.  Sock wins!!  Foot Rubz

I am also icing and elevating. 

My foot care kit.  Biofreeze, ice, ace wrap to hold the ice pack on, Foot Rubz and the tingly lotion.

The Podiatrist arranged for a  prescription lotion that is helpful for nerve pain.  It tingles.  I've only had it for about 24 hours so I'll see how it works.  The list of ingredients is pretty interesting with Ketamine, Baclofen, Gabapentin, Nifedipine......etc.  Drugs usually ingested or used IV.  But I won't bore you with that stuff! 

Came to work last night at the Rock and woke up to this.

***********

Yesterday was a great day!  I went to Costco and scored the FIRST parking spot.

SCORE!!

Downside:  When you get to your car and start putting the groceries in the trunk a car always stops to wait.  ALERT:  I'm not going rush because you are too lazy to drive around and walk.  

I also took Manny (my Subaru) in for my post Colorado Springs drive oil change and they gave me a cookie!

Oatmeal Chocolate Chip

thanks Nate Wade Subaru

No, it's not Paleo/Primal, but I NEEDED this!

Trying to rest a foot is difficult.  I would guess I'm going through a little bit of injury depression because I'm not doing much other exercise either.  Oh, except for that half marathon on Sunday. (THREE days I'm whining) I have my Yoga video that I'm considering doing and if not that then I will at least do my planks, crunches and push ups.  

I plan on finishing up this pity party TONIGHT!  I have a Relay in Vegas in TWO weeks.  BOOM.  Runner 3!  16.1 miles total.  Get over here you medals you!

Why is injury so depressing for those that are active?

Is there another dealership out there that gives out homemade cookies??

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

The Other Half Recap

I signed up for this half marathon in probably March.  I want to run all the Moab races this year, so I didn't give it much thought.

I had no idea I would be struggling with PF, nerve pain and having the flu.  Luckily the flu part would have resolved a few days before the race.  At least the symptoms.  

The race had a couple of kick ass hills.

But it was on road next to the river in Moab.  A very beautiful area of the country

I ran it with 2 friends, Tera and Nicole.  We were matchie, because that is what is fun to do!

I planned splits for a 2:15 half.  I knew with my foot and the flu, I would be lucky to finish and that seemed like a good time.  I did great...until mile 6.  The course is easy the first half and then about mile 6, when the wind and the hills kick up my body felt like it was drained of all energy.  It took a mile or so, but I figured it was probably due to the flu.  I probably depleted all my protein stores and didn't have time to replenish enough.  I did have goo at mile 6 and again at mile 10.  I had a salt tab before the race and at mile 10ish.  Before the race I had a protein shake and a TJ crushers.  I pretty much walked up the hills and raced down them.  At mile 10 I realized that if I finished I would be good.  SO I stopped and took pictures a couple of times.  

Split	Time	Distance	Avg Pace
Summary	2:36:57.6	13.31	11:48
1	10:14.6	1.00	10:15
2	9:34.1	1.00	9:34
3	9:48.8	1.00	9:49
4	10:01.8	1.00	10:02
5	10:02.9	1.00	10:03
6	10:50.9	1.00	10:51
7	11:24.8	1.00	11:25
8	14:04.0	1.00	14:04
9	10:15.5	1.00	10:16
10	13:05.3	1.00	13:05
11	11:01.3	1.00	11:01
12	13:55.8	1.00	13:56
13	10:02.9	1.00	10:03
14	12:34.9	0.31	40:25

Who forgets to turn off their Garmin when they finish a race??? I DO!!  By mile 6 I was 2 minutes ahead of my pace splits and by 8 I was 3 minutes behind.  

I finished in decent time anyway!!  2:26:19.

My official results emailed to me later that day.

Congratulations #166 KATHEE RYDMAN! Here are your results for The Other Half: Your final time is 02:26:19 at a 00:11:07 pace.  You finished 907 out of 1459 runners. You finished 46 out of 91 in your class F45-49.

Best part of the race?  Friends.  We saw lots of friends and had a great time!

It was a little cold at the top, waiting for the race, and waiting, waiting.

My pics on the go!  What a beautiful race!  The famous Moab drum circle was at the top of the biggest/last hill.  

Tera's husband Jason took this picture.  Great picture, perfect under the clock!  I cropped out the 13 year old in front of me and I have no idea why I don't look near like the athlete I feel like!  My legs look soft and saggy.  I was even  bustin it for the last quarter mile!

Post race picture!  There is a medical resident on the left end, Nicole, Tera, me and Jill and Martina are on the right end.  They are burn nurses.  Nicole is a respiratory therapist in the SICU and Tera is the nurse in charge of all nurses in the SICU.  

Photo in front of a sheet.  I thought the guy said, show me your boobs, but it was bibs.  My bad.

All in all a good race.  I should have had a few more lean chicken breasts and protein shakes to try and restore the energy in my body.  I was proud of myself for realizing what was happening and slowing down, enjoying a little more then pushing myself.  

I rarely eat dairy, grains, breads or legumes.  I was so tired after the race I drank a chocolate milk and ate pretzels and chips.  My body was very angry about that!  I feel better today though and look forward to my massage tonight!  YEAH!!

Foot is doing pretty good.  It didn't hurt nearly as much as during my LSR 2 weeks ago and today it's doing OK.  That is very good news!  

Everyone ran this weekend, what did you do?  How did you do? 

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