Getting serious

I've agreed to do an Ultra Relay.  

That is crazy!  But I'm very excited to do it.  We are running the Del Sol Ragnar Relay as an Ultra team.  If you've read some of my Ragnar posts you will recognize these names:

Mike
John
Jeffrey
Heather
Ken

Those are the suckers running with me.  We are a Masters Ultra.  All of us are over 40..and most of us are 50 and older.  

That is the subject that sparks this blog post today.  

Who doesn't want to blog in the air conditioned house instead of yard work or even house work!  I don't get much chance to blog anyway (obviously) so I don't feel too bad. I'm hoping that having a new laptop that I can actually take out of the office and put on my lap will help me do the things I love to do, like blogging.  

The last week or so I've been reading everything I can find on the internet about running/training for a relay ultra.  I've asked a few people that do any long distance racing (bike, tri's, running) about their fuel and training.  I have less then SEVEN months to prepare.  

I really feel like part of getting through this as a much stronger runner is going to take at least a few changes.


Staying hydrated - I have no problem drinking water.  I do need to make sure i'm increasing my intake a couple of days before a long run.  Here is a pee chart!  Of course I've spend the last 2 days running to the bathroom a lot!  The body will get use to the increase in H2O.

credit

Fueling - both the few days before a long run and during the long training runs.  The longest I have ran is 15 miles.  I usually use Honey Stinger gels.  The consistency is a little more palatable and they are delicious. 

It could be true.  I can't prove its not.  

I have found lots of different information.  As usual fueling is very subjective and each runner has their own formula that works for them.  My brother needs a LOT of carbs and has to have multiple gels and lots of water every hour plus real food when he's running ultras. (he's 6'7" and gets down to 9% body fat) He doesn't have any supplement drinks just electrolytes and salt tabs.  My friend Jason that does Triathlons uses a couple of supplement drinks for when he's going long distances.  

I want something in the middle.  I'd like to have a post workout supplement after long runs.  I do use protein powder for my smoothies in the morning with flax seed powder and chia seeds.  I am also a firm believer in real food for fuel.  I don't eat bread or pasta but having a banana and some almond butter gives me plenty of carbs and protein!

My new favorite mid trail run snack.  After 5 miles I stop for a minute and have a delicious bread less sandwich.  

Increase my mileage - seems simple enough.  Only 10% a week.  I downloaded a marathon plan that ends about the time I run Las Vegas Ragnar.  I plan on splitting every other long run into 2 runs that day.  That will put me 3 months to the Ultra. 

Shoes - Ok, this isn't a huge issue.  I have 2 new pairs of shoes that have only been in the rotation for about 6 weeks.  

Brooks Ravena 4 (mens)

Love them!

New Balance 1260v3

Love them MORE!

I ran in my New Balance for the Hobbler Half last Saturday.  I put in my Sole inserts and it was some cushy running!!

SOLE

I really like these inserts.  I get them at REI and replace them about every 500 miles.  I have a pair for work, for play and for running.

What I think I need (right...) is Hoka's.  I want to try that cloud soft puffy sole.  I bet that will protect my feet from any foot pain or damage.  It's on my wish list.  Maybe another OT shift.....

 Education - I'll keep asking questions and doing my research.  I know some pretty bad ass runners!!

Core workouts -  As much as I love Pilates Reformer I just couldn't find the time to go enough to make it worth the money I was spending.  So I put together core exercises and added all the PT exercises that my favorite running clinic gave me.  I'm also reading articles and adding where I might be weak.  I split it up in an A day and a B day.  My goal is to work on it every day.  It doesn't take long and after the first day I really felt it.  Strong legs and a strong core are going to prevent me from getting hurt.

Diary - This is the hardest.  Simple enough?  I have the worst time keeping track of anything!  As much as I love running it's a struggle just to keep track of the miles I put on each shoe.  Plus I have an app on my iphone for it.  Seriously need to pull it together on this one!  It's important to know what sort of foods and workouts are beneficial and what is hurting.  

Not sure that is what I had in mind...

There we go!

(why do funny memes make me laugh so hard?)

I wish I could get this excited about anything else.  Like organizing my house. Yeah right.  Running is so fulfilling and has literally saved me from losing my shit.  I'm more then excited that my foot has healed.  It's been over a year since my TENEX surgery and I took it nice and slow the first year and now I'm ready to up my game.  Slowly at first.  Avoiding injury.  Working on the core.  Breaking some PR's.

After the Ultra...a Marathon!!!  

Any advice?

How do you fuel for those super long runs?

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

Back to my regularly scheduled life.

 It's summer!

This is what happens when your plane sits in the sun and we forgot to pull down the shades.  Hot as Haites!!!  I may or may not have been whining at this point.  Luckily it was a non patient leg of a transport.  Also, super lucky, the airplane has some great A/C!   

Work has been super busy.  Not just the actually hours I put in but the extra training and stuff involved with being a flight nurse.  My second job is going great and I don't have anymore "after work hours" stuff to do.  Being a nurse is a blast, but the continuing education can be over whelming.  With that, I'm done with excuses and whining.  I love working hard and even though my blog suffers, I don't!  

Plus the running....

A quick 3 mile run in Rock Springs.  Getting ready for the Wasatch Back in a couple of weeks and running at a higher elevation.  My pilot made fun of me in this outfit.  He was sure I couldn't be seen....haha

Here is my new brace.  

The only pain I have now is around the Peroneal nerve.  

(notmyfoot)

I'm not sure that I have tendonitis there but I wouldn't be surprised.  

My foot hurts the worse when I am in my flight boots. I looked everywhere for flight boots that may help but they are so expensive and there is no guarantee the pain would be better.  So I bought the brace and it fits nicely in my flight boots and so far so good.  My foot aches when I'm on it all day but the PF part of my pain is still pretty much gone since the surgery.  

Just still taking it slow on my runs and working on form.  It's not very exciting and I can't wait to get back to higher miles.  I just pimped all my friends into running and now they are running like crazy and I hate missing out!

In the meantime, I'm trying out this cleanse.

Here is a review (not mine).

Her review on the second time around.  She has some good hints!

It took a while to find a week when I had 3 days that I thought would work but I've started today.  My expectations are not to loose ton's of weight or anything (it's only 3 days!) but to get rid of this weird feeling of fullness.  I know I snack too much even though I eat healthy 90% of the time. 

THEN..just before I started.  My Magic Bullet bit the dust.  It had put in some good time so I wasn't too heartbroken.  I replaced Mr. MB toot sweet!

DOES ANY JOB IN 10 SECONDS....OR LESS!

How can I pass on that?  The new one has the bigger smoothie glasses with sipping tops.  It also has the bigger blender attachment. 

Its the small things.........

What is your favorite recent purchase?

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

Night Night Baby

Lets face it.  Since I started working as a flight nurse, my "night shifts" take on a whole different meaning.  The truth is, if there isn't a flight then the team is sleeping. Of course there is the occasional night where you just fly all night and feel like you've been beaten with a large bat the next day.

In the ICU, when you work a night shift you are basically on your feet all night and if it's slow you are struggling against nature to stay awake.  Someones got to keep the patients from dying.  

I do most of my flight nursing on a fixed wing team.  That means when we get a call, our odds of being gone for 4-6 hours on just one call are almost 100%.  Sometimes we are gone longer.  Lately I've been scheduled a couple of shifts a month on the rotor/fixed wing team, meaning we do either, depending where the patient is.  

Doing a night shift in the hospital on the flight team is a difficult struggle for my psyche.  I have spent almost 10 years coming to the hospital, occasionally at night, to stay awake for 12 hours and do patient care.  My last flight team shift there, was at night.  I never did go to sleep.  Luckily it was because we had multiple flights and I just couldn't sleep in between.  I did learn a valuable lesson about being on the 3rd floor when our ready room is 3 floors away and getting a rotor call.  I did this thing called HUSTLE! 

Our helipad is attached to the hospital that happens to be up on the hill looking over the city.  It had been raining but was starting to clear up as the sun went down.  So beautiful. 

The new Helicopter EC-145.  I've talked about it for months and even put in 2 shifts at the U without flying.  Until now.  It was everything and more.

It was also my first "real" flight with NVG's (Night Vision Goggles).  

I have studied these things every time I work and a couple of times on my own.  I've ran around the helipad wearing them at night, I've practiced putting them off and on, I've had the best pilots and medics in the world that go over them with me again and again.  I'm really not an idiot, but I wanted to be prepared to use them and I don't care how many times you practice, the real world is what sinks in the knowledge.  Lets just say with the new helicopter and NVG's it was all I could do to get myself belted in and ready.  By the end of the night I was feeling a lot more comfortable with them.

That's when the best medic EVER comes into play.  I can't say enough.  Their strength is in the scene call and being with a medic that has more rotor experience then me was a life saver.  On the not so serious side, it was awesome!

On the super safety serious side.  I took the pictures of myself after the walk around and while the pilot was doing his preflight checks.  I decided a while ago that when I'm flying, with a patient or not, my head is the game.  It's really nice to check out of reality and think about something else.  Especially in the helicopter where we work as a team and we all are super vigilant about safety and looking for aircraft and other hazards.  Safety is only as good as your crew.  I do love a little light banter when we are out of class B airspace. 

Cool pic eh?

This was my foot in the airplane.  Yes, we did both sorts of flights.  Booya!  I was talking to my pilot about my podiatrist when I realized....hey, my foot doesn't hurt!  I was out of the boot for this shift and even though I planned to wear my night splint when I laid down, that never happened.  Twelve (14) hours in my flight boots and my foot did so good.  It was the first time in MONTHS that I've been on the airplane without pain.  The vibration of the airplane use to make it ache after about 30 minutes.  I spent 6 take off's and landings in various vibrating aircraft (teehee) and not once did my foot call attention to itself.  A slight ache at the end of my shift but that's it.

I can't even tell you what great news that is!  I'm sure your sick of hearing about my foot.  I get sick of worrying about it.  I am so glad that I had the surgery just for the decrease in daily pain.  It gives me the patience to go on and take it easy so I don't do any damage to the healing tissue and I can get back to my running.  

The best thing about night shifts that I had forgotten about?

No Guilt Jammie Day!!!  

Don't you just love being in jammies all day?

Working really weird hours for years I ignore the "social" acceptance of jammie time, sleep time, awake time and keeping my mouth shut  (OK that doesn't have anything to do with jammies).  But I do feel a little bad if I do nothing all day..unless I'm up all night making a living!  On that note, I don't go out in my jammies.....any more.  :)

Do you have a job that challenges you?

I know my friend Tera is going to answer this question like this.  "Only when I charge and you work"  Teehee   

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

Post op week 3

Yesterday I went to the Podiatrist for follow up.  We are both very pleased with my results so far.  I'm adding a half hour a day every day in shoes and out of the boot.  I wear the night splint all night.  Saturday is 5 hours in the shoes!  I've been working in the SICU and so I wear the boot there.  But when I come home I put on my shoes.  Tomorrow I work a rotor shift and I'll wear my boots unless I'm resting and I'll throw on my boot or splint.  I haven't decided.  

Running - 
I will add a half hour a day until I'm pretty much out of the boot for the day and then I have to get to walking a mile without pain.  When I can power walk a mile without pain then I can slowly start running.  It will be about 2  more weeks.

Pain - 
Miraculously the plantar fasciitis pain is gone.  When I step down after sitting or laying down for a while, no pain.  That is amazing.  I still have some numbness that I had before the procedure and a little pain on the outside of  my foot.  The pain on the outside of my foot was there before but I didn't pay much attention to it because everything else hurt so much.  I'm going to adjust my SOLE inserts so that I have a little relief on that side.  I do have a little aching after being on my feet all day in the SICU on concrete.  I just have to elevate it and it goes away.

I'm going back to the podiatrist in 30 days.  He is watching me carefully because it's a new procedure and he wants monitor any success or failure of it.  I am also suppose to call him if I have any problems whatsoever.

Das Boot ala shoe cover

Resting on a chair in the ICU. 

I haven't taken many pictures or have much going on in the last week.  It's nice but boring.  Lots of things going on and lots of working.

I have continued to eat very clean and tried a few new recipes that are delicious!  Mostly Whole30 with a little Almond milk ice cream mixed in. 

 

Work - I did get a job in another hospital in town working in their ICU.  Only one day a week and maybe more.  It will be guaranteed and I think it will help the stress of making sure I have enough money.  I have been super lucky this week to put in almost 2 shifts in my favorite ICU with my friends.  

Refinancing, paperwork, taxes, divorce....kids.  

Karen Walker explains why I'm not too interested in delving into the details.

Hehehe

I really want to run!  Guess I'll hobble on over to the gym again tomorrow and put some time in on the bike.  Patience is a virtue, I should try it!  I'm still reading Chi Running and working on a plan back to pounding the pavement.  Next week I'm hoping to pick up some Pilates classes!  

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

Update, however small.

It's not so much that I haven't thought about writing a post but I'm totally at a loss for anything to write about this week.  Coming off surgery and a Whole30 month, this month seems a little dry and boring.  I think I'm OK with that.  I had a couple of small highlights. 

Started transitioning out of the boot to my new Saucony's.  I started on Friday with an hour and have added a half hour every day since.  I have had no pain while in shoes, but definitely feel the weakness.  My ankle feels loosey goosey and I walk like a drunk for a little bit.  I am happy about it so far and I'm already starting a running plan for when I get the thumbs up.  I'm going to start out SLOW....

Remember a couple of months ago when I painted my room?  Well, I finally found the bedding that I wanted and the bed skirt!  Yeah. I have the curtains for the wall behind my bed but they haven't made it up.  It is a far cry from the air mattress I was sleeping on in January.

I have made some delicious meals that happen to be Whole30 compliant. 

Eggs, chicken, bacon, cucumber and strawberries.

I found this recipe on Pinterest.

My presentation isn't the same, but the eggs were over medium and perfect. 

I made it up in Rock Springs during my off duty time and it was so amazing! 

Whole30 compliant too.

So, how has my diet been since coming off Whole30?

Better then ever!  The "reset" that it provided has helped me with snacking and eating things that I know my body hates.  My biggest food miss was my sugar free creamer in my coffee in the morning.  I drink one cup a day and I use about a tablespoon of creamer.  I did go out to dinner a couple of times and made the best choices I could without stressing out too much.   I'm not reintroducing grains, beans or even very much dairy.  That is out for good.  Plus, when you spend a month slicing, dicing and chopping veggies then you get in a great habit and I find I am craving the freshness.

All the reading and looking up running plans has got me super motivated and excited!  

What motivates you?

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

Easter

It was a great Easter Sunday!  All my kids came to lunch and it was the first day off Whole30.  Although I did make a delicious, completely Whole30 meal for everyone.  

No nitrate/nitrite Ham from Trader Joes, Spicy Tuna Cakes, Deviled Eggs, Asparagus and a HUGE salad with all sorts of veggies in it.  

Part of the NOT Whole30 was the Sangria.  I just wanted some booze after 30 days!

My kids and Jake's girlfriend Emily.  

Clockwise:  Austin, Sami, Emily, Jake and Daniel

Me with my kids.  I can't believe they are adults.  It's crazy.  They can't take a serious picture either.  It's all good, I love them madly!

Later when my glass light broke I thought my son's cleaning technique was some good thinking.  While I was off looking for the proper dust pan, I came back to this:

Boom!  They are thinkers!

The Foot!

No pain at all.  Not even ibuprofen.  That is better then before the surgery.  Of course it's in a boot.  I've been diligent about wearing it and even put a shoe cover on it to work outside.  This Friday I can start small amounts of time in my shoe.  I will probably keep using the night splint until I see the podiatrist again.  

Yesterday I went to the gym and it felt fabulous!  I used the recumbent bike for 20 minutes to warm up and then just worked out on the machines.  I'm going again today to just keep my spirits up if nothing else. 

I also started reading this book:

 

Many runners have recommended it.  I figured since I was basically starting fresh then I might as well work on my form a little bit.  I bought the book from Thriftbooks (used books) so I can take it to the gym while I pedal the bike.  So far..LOVE IT.

Tomorrow I'm back to work.  Yeah!  I'm ready to get back to life!

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

That's a lot of days

Let's just make this very clear.  Laying around is not my "deal".  If I ever become a narcotic addict that just lays around and watches TV then you can safely assume my body has been taken over by aliens or even worse, I'm a zombie.  

I'm really not cranky, I'm just not comfortable.  My stomach hurts and I really want to get up and do stuff.  I did walk around Costco once and was able to re-supply my Avocado's (YUM!) and eggs (essential!).  I've moved to just ibuprofen, which has controlled the pain just fine with some ice and rest.  I'm also on my last set of new jammies. It's actually a nightgown.  Loving them.  

Biggest reason I want to stop taking narcotics/percocet.

Sorry, I just love this picture.   Hahaha

She does look distressed AND lady like.

credit

We all know this!  Or do we?  OK, I'm sure there is a soul without a soul (just kidding) that has never been constipated.  If you have never then this is how it feels:

credit

Luckily things are "moving" OK for me, but the slight case I had with the first 3 days of narcs set my happiness back 5 days at least.  How drug addicts do it, I have no idea.  Maybe I should start selling Colace on the down low....

Lets move (teehee) on to a better subject.  

Whole30

I made this last night and had plenty of leftovers for today.

 Sweet potatoes and mushrooms

Hamburger, onions and peppers.  Of course I added Curry, it's my favorite spice right now.

This month has gone by pretty fast.  Sticking with the Whole30 is much easier when I am busy and can stand for long periods of time.  It does take a lot of prep but the hardest part is my snacking.  I'm laying around, watching movies and taking narcotics.  That is a trifecta for snacking.  I ate too many nuts, fruits and the worst was dried fruits.  They were so good and I love to snack.  I don't think it's fare to completely judge the month long challenge today but I'm glad I did it and will keep up until Sunday.  I enjoy the idea that most of the food I'm eating is organic and fresh, the one thing I don't like is the limit that I have with fruit and I have a hard time with snacks.  

*************

My daughter came to visit me after work.  She rides her bike, I provided her with some reflective gear.  The vest is a classic from previous Ragnars.  Fits over lots of layers of warmth.

I also took lots of pictures of my messy room. Thank god for a king size bed.  Plenty of room for snacks, videos and clothes.

I'm thinking of painting my standing mirror to match the dresser.  I'm also not all the way done with decorating....or am I?

Do you snack more when your bored?

What is your favorite snack?

   Popcorn.  I could eat it for days.

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