A real run, outdoors in warm weather

RUN 5 miles in 50 mins, with about 1 mile walking in between.

It was sooooo warm out, in the 50s so I couldn't resist a morning run outside. There will be plenty of treadmill time yet this winter. Took my new vest out the door and wheee!

I stuck to plan, 10 mins off and rest, and stuck to goal distance. I ran to Brewery, then Broadway, up Russel walking most of the hill, then over to Lafayette Park. I looped the park, but left out the out-n-back along Park. Save it for later, there will be more running. And I was feeling the fatigue.

Heck with rehab, this RULES.

Hello 2019! And a lectins test

Took the 1st off and rested, took the 31st off too. So that kinda follows my pattern of 3-4 days running with 2 back-to-back days of rest.

Weds RUN 4 miles at 10m/m (6.0 mph) at rehab. Felt awesome, and all heart rate numbers look good.

Thurs Dr L appt, only worked on my mid thoracic on the right side along the spine. Lately it's been easily fatigued especially post run days. Some times I wear out just sitting and can feel a light tingly feeling. He described the issue as -- instead of a smooth curve of spine as I twist to the right, that results in a "stair step" effect through the vertebrae, I instead had BIG steps that wasn't smooth. He worked on it, Ouch as usual, and he commented on how someone so little can need such big work, LOL. The whole drive back to lab I could feel it. Hours later, the little tingly appearing after a day at the bench.

Oh, and he said layering on swim and bike is not a good idea yet. Get running to be normal first. Yes, no swimming! haha.  Oh, and test the time-on-treadmill to see if running a shorter distance results in less fatigue. This can help differentiate between a muscular fatigue and a form issues. Love me some experiments :)  And he also joked that I could do a 5K, as long as I didn't race it. Hahahahaha, right.

Now that it's 2019, I suspected that my insurance co-pay has ended. Sure enough, a call to UHC showed that I'd be paying a copay. That means the Wednesday run probably cost me $50. So I'm graduating myself from rehab, I'll stop in tomorrow morning but not run. See if they have any advice on my ramping up, go from there. Instead of quitting by phone call.

This is Day 3 of the lectin challenge, so far not noting much? But still lots of tummy upset, lots of pepto bismol. No upchucking but sometimes I really want to!

Friday RUN 2x15' for a total of 3 miles. Feeling good, I can feel the difference up to 15 mins. Maybe 10 was becoming a habit? This was all I had time for. Not sleeping great so I slept in.

2018 Songlist

One by Johnny Cash "We're one but we're not the same, we get to carry each other". Another damned song dedicated to Monster and the Sabotage.

Believer by Imagine Dragons "Pain -You break me down, you build me up, believer." The first few runs after surgery weren't easy, they hurt, and it seemed I was getting nowhere. I found this song in a running cadence app recommended by JB at PT.

Be Good To Yourself by Journey "Be good to yourself, when nobody else will." Every time I type this I type Bee Good, lol.

Wonderwall by Oasis "Maybe, you're going to be the one that saves me". Started rebuilding the hip and core with JH.

Big Green Tractor by Jason Aldean "Down through the woods and out to the pasture, Long as I'm with you it really doesn't matter." Dual meaning on this one. Running. And more.

Keep The Dream Alive by Oasis "I'm at the crossroads waiting for a sign. My lift is standing still, but I'm still alive".  This seems so overly dramatic now after everything else that happened this year but this song fit the time. The slow process of rebuilding the run and getting back the miles.

Come A Little Closer by Dierks Bentley "I feel like letting go of everything that stands between us." This one is about mental issues, the frustration and the patience and the unfortunate ways I sabotage my progress and goals.

Here It Goes Again by OK Go "I guess there's got to be a break in the monotony, but Jesus when it rains how it pours".  Can't recall the exact thing that got this song in the list. I think it was more of a case that the cyclocross video that I love so much is set to this song, and it reminds me of riding Puppy. At this time, it was mostly commuting miles.

You Make It Easy by Jason Aldean "You're my inspiration, girl you take me places, put the words right into these songs." It's about running! Of course, right?!

The Troubles by U2 "You think it's easier to give up on the trouble, when the trouble is destroying you." The trouble in this case, was a strong return of the Monster. (I don't mention it anywhere else, but M died on the Saturday night before the Sunset Tri).

Gangnam Style by PSY "??????" I looked up the lyrics but it's no use. This was the song that played at the post-race festivities at the Sunset Hills Triathlon. Sat at the Club tent with my friends, realizing how much I missed them and triathlon and the life of a triathlete.

Drink In My Hand by Eric Church "I'll take my jacked up drop er' down in 4x4." I just wanted this song in here.

Maybe It's Time by Bradley Cooper "Maybe it's time to let the old ways die". I gotta move on from the past, don't let it define me. I'm past all that happened, but the stress coping mechanisms and sabotage are still there. The past 4 years of habits, gotta let them go.

Always Remember Us This Way by Lady Gaga "You look at me, and babe I wanna catch on fire." Nuff Said :)

I'm Still Here by Sia "Oh the past has haunted me, Oh the past it wanted me dead". Post heart attack song. This one kinda describes itself.

Ray Of Light by Madonna "Faster than the speeding light she's flying, Trying to remember where it all began." Return to running, all treadmill in cardiac rehab but woohoo.

Anything But Mine by Kenney Chesney "I don't see how you could be, anything but mine." Yet another case in which a love song is really about running. How could I not be a runner?

Tubthumping by Chumbawamba "I get knocked down, but I get up again, you're never gonna keep me down". This song came on my radar days after the first heart attack, but didn't get added onto the list after I'd started running again "on my own" at the YMCA. My HR was a little high the first run I had this song :)


Wow long list! Lots happened this year!

Wild woman in Wildwood!

RUN TRAILS 3.1 miles in 36 mins. I was going to rest the weekend, planned maybe an indoor spin or a swim depending on how much work I could get done. But then SO offered a ride in Rockwoods, each at our own paces. WHOOOP!

It was 36F. Yeah, I wasn't supposed to be doing this due the cold. Seriously, does that apply to ME? No. lol.

By the time I got back to the house from work, I'd decided a run would be better. I have warmer run clothes, so if the cold is the issue this would prevent it. Oh the things I tell myself...

SO layered up and took off, and I started with a short walk. Short. It didn't last long. Soon enough I saw gravel and my inner voice went "gravel..." and well that was that. I was jumping up to hit tree branches, jumping on rocks, and smiling. Ooooohhh  I'M BACK!!!

Last time I was hear was hiking with SO, back in ... May? Nope June 10th. LOL. I passed landmarks and couldn't help but smile. Like the base of the stairs...Who woulda thunk? Not me. :X

I certainly didn't stick to my HR goals on purpose. My excuse was that I needed to watch the time so I could be back at the car on time. I mostly walked the uphills, ran the flats, and bombed the downhills. YAY! My new Cascadias need more of this, they feel great and they want more trail too.

My HR was high, but it really does look like cadence lock. Oh the things I tell myself. But no, seriously, it does.

No pains afterwards. From running anyways :X

However the next day, Dec 31st as in today, I've had a few moments of throat tightness or soreness (wouldn't go so far as "pain") and now that I'm aware of it I'm focusing on chest signals too. Who's to say my rib cage isn't tired from running? So I watch. And get internal-mental defensive when I feel it. And a bit scared. I'll admit.

End of 2018!

What a year. Jeezus Fucking Christ what a year. Back to running after hip surgery with PT all summer into my first triathlon in 4 years, then a heart attack sequence on Labor Day weekend. As of now on the 31st, I'm back to running and planning a swim.

My goals for 2018 were to return to running and racing. To get back to my long distance training. I was getting there. Then my goals changed.

When the year started I was keto and experimented with carni keto. I'm not sure this worked for me, as I look back and recall lots of fatigue and heaviness that isn't present now. As of now, I'm 99% plant based, no longer keto but still relatively low carb.

My total cholesterol in Sept was 460, 360-ish LDL. In December, after a month of tapering into plant based and the injected Repath, it was 89. As in, the total was 89.  LDL was 11! With permission I'm stopping the Repatha and continuing the plant-based until Feb when I'm tested again. The goal is to stay OFF the drugs.

My recent visit on the 21st with a nutritionist didn't go well. This is not the nutritionist I met with in November. She first said a multivitamin "doesn't really do anything for you", then said that I should drink rice milk "because it's fortified". Why do people get so hung up on drinking milk? She set some goals for the next visit in February -- eat 3oz of chicken a day (why?!), etc etc. I was upset about this and it showed in the ave HR for the run that day (I just realized that might explain the high HR for that rehab run lol). But I felt better after realizing that it's not like she's following me and tracking me. Duh, I can report back anything as long as I'm healthy.

Later that day I had my annual bone scan. Significant decrease in the lumbar, but significant increase in the hip/femur. So I guess that's a wash? My vitamin D came back at 66, a WIN as I stopped the prescription D2 in May and went OTC instead. Ironically, this costs me more but whatever I feel like it's a win. No other suggestions or changes from bone doc. Good, because this annoys me every year.

I gave oatmeal on honest try -- instant or rolled or steel cut, whether microwaved, soaked overnight, or fermented (yes, fermented) upset my stomach. It sat heavy and a few times came back up. Felt much better after that! Next I'm trying millet, so far so good.

WTF is it about oatmeal? Dunno, it's got FODMAPs but this is a more severe/different problem. I've been picking up any veg*n book from the library and one book that I almost returned unread has my attention. I've been through the Furhman, the Engine 2, the this, and the that. But this is my first reading on lectins in the diet. And as it turns out there's a list of foods I should be able to eat but react badly too: corn, oats, peanuts, sunflower seeds included. These cause a lot of pain, heaviness, reflux. As it turns out, these are high lectin foods! What ?! Is that a clue? Millet is lectin free, hence that test.

So now I'm reading more, learning, wondering, not sure. Seems like another faddish thing. But starting tomorrow I'm going to give it a go, following the Phased plan from the book. If it seems like a bogus science project, I ditch it. But I should try it. It really only changes a few things for me. Like nightshades for one.

And I'm looking at buying an Instant Pot! I tried mom's over the xmas break and the lectin book says pressure cooking breaks down the lectins. But that's an expensive test!

More later. Nah never mind. Quit thinking on the past and L'Audace. Toujours, l'audace.

Last half of December

Another rolling update post, since dedicating an entire post to my short days would just eat up paper.

Rested the weekend of Dec 15-16, no training and all work. Oooh and a Blues game Friday night! I was worried about being cold, not so bad. Thankfully he patiently explained the game, otherwise I would have been too fascinated (well I was still fascinated but at least able to follow the game) with how the ice is cooled, how the zamboni works, and how the ref's do their signaling. Happy to say, I wasn't "lost" on the game itself.

Tried oatmeal Sat and Sun, at SO's encouragement. And milk! Oof, not great.

Monday Dec 17th, I was up'd to 5.4 mph for 10 min, interval and rest intervals not specified. So I mapped out a 5 mins 3.0 WU, a 5 mins 3.5 more WU, then 4x 5.4 mph for 10 mins (RI: 3.5 mph for 2.5 mins). This added up to a wonderful 3.6 mile RUN!  And also my 2 mile commute from Fo Pa.

I asked Marsha about how my low blood pressure (they read 80ish/50ish at rest; 90ish/60ish in RI) might impact my running. Will I be slow to bust up a hill or have a burst of speed? Slower to recover? More sensitive to temperature and hydration? She will ask.

Tuesday only my 2 mile bike commute. WasGonna swim. Didn't. I re-activated my YMCA membership in late November with the best of intentions (aren't they all?) for December but have yet to get there. So if'n's I get a swim in before the end of the year, it'll be a $42 swim. Ugh.

Wednesday RUN 3.7ish miles! I was told to do the same workout at Monday, they haven't yet discussed moving me up more, so once I realized that no one was really looking at the numbers on the treadmill I snuck it up to 5.5 mph in the second and third interval, then up to 6.0 in the last one. SHHHHHHH don't tell anyone! LOL! My Garmin didn't accurately pick up the HR in the last interval, it kept reading 125-129 and that didn't feel right. Marsha said I got upwards of 150s. Still under my 160 bpm limit.

Friday the 21st, again 4 intervals of 10 mins at 5.4 mph. Marsha was out for holiday, but another rehab peep said next week I get to do 5.6 mph. And for the first time in rehab, I put my foot down and said "no, that's not real running". I explained that running is intervals and surges and terrain and hills and stoplights. That if they really wanted to test the heart, this had to progress faster. I think I have only a few more weeks of this, then I'm done. We'll see what happens when I get back.

Rested the weekend. Worked mostly. 

On Monday rehab was closed for the holiday so I went to the gym. My first appearance since the SCAD! My friend/aquaint who is always smiling and saying hi and high-5'ing peeps was near the door and I was delighted to see him. Even a brief hug? When asked how he's doing, he said "I'm alive". Oh buddy if you only knew.

I was thrilled to be at the gym! And it showed as I didn't stick to the rehab numbers. And I downloaded a new song, one I almost picked up right after the attack: Tubthumping. "I get knocked down, but I get up again, you're never gonna keep me down".  Yeah, no keeping it 5.4 mph with that rocking :)  I made it up to 7.5 for a few mins, but mostly stuck to the 6-7.0 range. Only the pace changed, time and incline as per rehab. My stride feels so much better at those paces. Or do I just tell myself that? HR was good in the early intervals but went high in the last 2, upwards of 170. Could that be right? Didn't feel that good. Looking at the data, might be cadence lock.

Tuesday, full Christmas rest!

Wednesday and Friday on parent's treadmill. Again snuck up to 7.0 speed at the most, but kept the 0% incline and 10 min intervals. Only changed the pace. Ever the scientist. HR stayed as expected in the 140-150 range. Friday's run even lower with a lot of 130's.

Since I'm keeping the intervals of rest and run the same, I might be able to lightly compare my ave HR numbers over these runs? I do a longer warm up in the rehab facility....so starting with my graduation to 10 min intervals:
17th at rehab averaged 120 bpm
19th at rehab 111bpm
21st at rehab 152 bpm?!
24th at YMCA 149
26th at home 130
28th at home 131

This all feels great! Some minor fatigue pain in the flexor/quads, and back muscle fatigue. So gotta get back to strength on that.

First half of December

Dec 1st I dedicated to a full-on but not facultative (haha, science joke) vegan diet. And of course on this first day SO brings me steaks! I haven't told him about this, too complicated. YUM. I enjoyed slowly over the course of the week. I said facultative, not obligate!

RUN 1.5 miles Monday Dec 3rd is 99 days since first attack (episode, whatevers) and my goal was to be running by this point. WIN! In my mind there were confetti cannons and Ray of Light song. 4x 5 mins on treadmill at 4.5 mph and 0% grade, with 5 mins 3.5 mph rest. AWESOME.

Oh and don't tell anyone, but I'm riding Puppy the 1 mile each way from my Forest Park parking spot. Goal is to bike commute Tues and Thurs once I have permission to do so.

Weds RUN 1.5 miles

Fri RUN 1.66 miles (when I'm down to the hundredths of a mile, it shows my desperation). Now up to 4x 5 mins intervals at 5.0 mph. I talk to Marsha and beg for more, mention my goal race of 24 The Hard Way. (I know of no other way to do it!)

Weekend Full rest. Mom and Dad visited!!

Monday RUN 2.42 miles now up to 7 min intervals, 3 min rest at 5.2 mph. More please. Marsha said Dr W was thinking the 24 hour race was a relay. LOL! Even with M&D here I went to rehab. Desperation. Naw. LOVE.

Weds RUN the same as Monday. Had the cardio education class with the dietitian. I was jumping to get on the tready, and ran out like a schoolkid once I could. Got new cholesterol panel results today:
TOTAL 89 (!); HDL 73; LDL 11; TGs 25. Holy shit! I emailed Dr S to inquire about stopping the Repatha to see if my new diet changes are effective. Waiting for reply.

Friday RUN 3.0 miles!!!!!!!!!!!!  Added another 7 min interval, same 5.2 mph. Asked Marsha about the cold weather limit, it's 40F. So no exertion below 40. I ask if I can bike outdoors if it's over 40. Yes, but not the bike commute. Maybe a 20 mins ride to a park and bike. Next week I can do 5.4 mph (sooooo conservative!) but 10 min intervals. YAY!

Songlist additions. Ray of Light by Madonna and Anything But Mine by KennyC. More love songs about running. :)