RUN 4 miles in 40 mins
BIKE COMMUTE 6.4 miles
How I'm dealing with my back came to the surface in this morning's run. It's all I thought about! I had only a mild pain in the right ribs (didn't mention this yesterday, but the rib pain is the symptom of the muscles buttressing the spine). I'd call it a 2 on the pain scale? It's there, but not bad. My pain scale is so messed up.
I kept it as easy as possible, no pick ups, curb jumps, leaps or bounds. Just soft foot falls. Not a bad idea anyway for my rest week.
My bike commute was OK, aside from the fact that I obsessed over every bump. No pains. Walking the dog, however, I can see where that could cause problems if she pulls to hard or if I snap the line to stop her. Wonder if that's a source of the problem?
And no pains in my body-weight or 5lb dumb bell strength routine this morning. That hasn't been hurting the past few days.
Part of what I'm processing is the transition from seeing my injury as a muscle pull to seeing it for what it is. I've been treating it gently, but not I'm concerned with Dr M referred to as jarring hits.
I'm going to start my pain log that Dr M asked for, detailed over the next 2 weeks. And I'll pull info from this blog. BE HONEST!!
I think I'm still in denial. I sent an email out to my Hive and others who have asked, and the most common response is "well it's good to have an answer". I'm not sure how to take that. But what did I expect anyone to say? Why am I surprised to keep hearing that? I mean, what else would they say?
Tuesday, March 31, 2015
Monday, March 30, 2015
Broken!
Rest day.
Got the results of the bone scan -- the trabecular bone in T8 has a compression fracture. This is the mesh/web like bone, not a break across the outer portions of the vertebrae.
Oh boy.
I can keep running, as treatment is by symptoms. Given that I've been mostly pain-free the past 4-6 days (?) there is no treatment. But if pain continues, it might need to be cemented. Dr M says I'd be the youngest or 2nd youngest he knows of to have that.
He wants me to see an osteoporosis specialist ASAP. He doesn't want to see me over the next few years with more of the same.
I'm OK so far with the diagnosis. This should bother me?! Maybe it will sink in later? Maybe I'm in denial until I see the specialist?
Got the results of the bone scan -- the trabecular bone in T8 has a compression fracture. This is the mesh/web like bone, not a break across the outer portions of the vertebrae.
Oh boy.
I can keep running, as treatment is by symptoms. Given that I've been mostly pain-free the past 4-6 days (?) there is no treatment. But if pain continues, it might need to be cemented. Dr M says I'd be the youngest or 2nd youngest he knows of to have that.
He wants me to see an osteoporosis specialist ASAP. He doesn't want to see me over the next few years with more of the same.
I'm OK so far with the diagnosis. This should bother me?! Maybe it will sink in later? Maybe I'm in denial until I see the specialist?
Sunday, March 29, 2015
This run better too!
RUN 12 miles in 2:04
Last week it was 12 miles in 2:14! This was also better since I was running the last 7 miles with TH. All morning looked forward to seeing her :)
We ran at CCP, the first 5 I did alone. There was a nasty wind coming off the lake, not the kind to freeze your or knock you over, but certainly sustained and annoying. I had a goal of walking every mile, I did the more towards the end. I felt great and much stronger than last week.
Little to no back pain at all today. Yoga, running, housework, all great.
Rest week coming up!! And tomorrow the results of the bone scan.
NUMERICS 12 hrs and 20 mins, total of 98.4 miles moved!
RUN 65.2 miles
BIKE COMMUTE 12.8 miles
WALKIES 20.4 miles
I did most days of my 15 mins, with a 30 and 45 min on Tues and Friday.
Last week it was 12 miles in 2:14! This was also better since I was running the last 7 miles with TH. All morning looked forward to seeing her :)
We ran at CCP, the first 5 I did alone. There was a nasty wind coming off the lake, not the kind to freeze your or knock you over, but certainly sustained and annoying. I had a goal of walking every mile, I did the more towards the end. I felt great and much stronger than last week.
Little to no back pain at all today. Yoga, running, housework, all great.
Rest week coming up!! And tomorrow the results of the bone scan.
NUMERICS 12 hrs and 20 mins, total of 98.4 miles moved!
RUN 65.2 miles
BIKE COMMUTE 12.8 miles
WALKIES 20.4 miles
I did most days of my 15 mins, with a 30 and 45 min on Tues and Friday.
Saturday, March 28, 2015
Another 30-miler. If it's to be, it's up to me.
RUN 30 miles in 6:39
My 2nd 30-miler of this training plan was on the same trails as what I did last week -- Lewis and Clark. I had identified some problems after last week that I aimed to fix today.
The first was my pace. I think I start out too fast and don't walk enough in the early hours. Today I more purposefully walked up hills and kept my effort such that I might could breathe through my nose if needed.
The second was hydration. I didn't let the Camelbak get empty this time.
I stayed on the trails more this time. Instead of doing 7 miles of Katy in each of two loops, I did 2 miles of Katy in the first two loops but not in the third. This probably accounted for how this run took 25 mins longer than last weeks.
My back was MUCH better today, in fact it barely bothered me at all!? Also I didn't struggle to get started mentally. Even though today was colder (low 30's being "cold" right now) I took off right away and didn't stop, stop, stop for every little thing.
I did podcasts again, rotating between NPR, Marathon Training Acadamy, OSR, and the Procrastination one. This time I set up a play list instead of listening to a few hours of the same channel, and I put them in a shuffled but interesting order. The first was an NPR called "Oops", about mistakes in history. After that and OSR interview with a Medal of Honor recipient who said "if it's to be, it's up to me". After that...not sure of the order here...some procrastination podcasts, and MTA on Duhigg's habits, a Procrastination on Duhigg!, MTA with Four Mantras for 2015. All great, all inspirational, and surprisingly all connected. I'd hear something in one that repeated or followed another. Lots of great ideas for the Cue-Routine-Reward thoughts I've been mulling since last fall. Now they are more concrete, better formed, having heard them from differing descriptions.
I did better mentally throughout this run, whenever I stumbled I just said outloud "oops" and kept going. Usually I'd cuss.
I drank whenever I wanted, but only ate once every 5 miles. It wasn't until later in the run that I even wanted more. Problem was I think the corn flour I tested overnight was sitting VERY heavy in my stomach leaving it feeling weighted. No other symptoms, which is good, except for having an appetite. I did only 2 powerbars and a maple shot for this run! Only 600 calories. But as I've been learning, I do better to eat a big dinner, medium brekkie, then avoid too many solids in-run.
This was a much better run too in that I didn't die off at mile 28! Last week I was cooked and down to a walk by mile 27. Today I kept going, better paced, better back, better mental approach in that I wasn't so focused on the numbers. The only number I'm hung up on is the fact that this is only (not even!) one-third of the race distance!
My 2nd 30-miler of this training plan was on the same trails as what I did last week -- Lewis and Clark. I had identified some problems after last week that I aimed to fix today.
The first was my pace. I think I start out too fast and don't walk enough in the early hours. Today I more purposefully walked up hills and kept my effort such that I might could breathe through my nose if needed.
The second was hydration. I didn't let the Camelbak get empty this time.
I stayed on the trails more this time. Instead of doing 7 miles of Katy in each of two loops, I did 2 miles of Katy in the first two loops but not in the third. This probably accounted for how this run took 25 mins longer than last weeks.
My back was MUCH better today, in fact it barely bothered me at all!? Also I didn't struggle to get started mentally. Even though today was colder (low 30's being "cold" right now) I took off right away and didn't stop, stop, stop for every little thing.
I did podcasts again, rotating between NPR, Marathon Training Acadamy, OSR, and the Procrastination one. This time I set up a play list instead of listening to a few hours of the same channel, and I put them in a shuffled but interesting order. The first was an NPR called "Oops", about mistakes in history. After that and OSR interview with a Medal of Honor recipient who said "if it's to be, it's up to me". After that...not sure of the order here...some procrastination podcasts, and MTA on Duhigg's habits, a Procrastination on Duhigg!, MTA with Four Mantras for 2015. All great, all inspirational, and surprisingly all connected. I'd hear something in one that repeated or followed another. Lots of great ideas for the Cue-Routine-Reward thoughts I've been mulling since last fall. Now they are more concrete, better formed, having heard them from differing descriptions.
I did better mentally throughout this run, whenever I stumbled I just said outloud "oops" and kept going. Usually I'd cuss.
I drank whenever I wanted, but only ate once every 5 miles. It wasn't until later in the run that I even wanted more. Problem was I think the corn flour I tested overnight was sitting VERY heavy in my stomach leaving it feeling weighted. No other symptoms, which is good, except for having an appetite. I did only 2 powerbars and a maple shot for this run! Only 600 calories. But as I've been learning, I do better to eat a big dinner, medium brekkie, then avoid too many solids in-run.
This was a much better run too in that I didn't die off at mile 28! Last week I was cooked and down to a walk by mile 27. Today I kept going, better paced, better back, better mental approach in that I wasn't so focused on the numbers. The only number I'm hung up on is the fact that this is only (not even!) one-third of the race distance!
Friday, March 27, 2015
Spine scan
Nothing. Except a morning in the area near MoBap. In the morning I was injected with a radio label (quizzed the guy injecting me about the biochem aspects, nerd!), then once I realized I wouldn't have time to get back to work I decided to run a few errands. Picked up the extra Xray CD needed by MoBap, went next door to Aldi, bought teff and masa harina at the Intl Grocery, then back for imaging. More on the new foods later.
The extra copy of the CD had the radiologists report that I didn't see before. :Interpretation: There is a mild anterior wedging of the bodies of T8 and T9. There are no findings of an acute compression fracture. There is no evidence of a paraspinal mass. The pedicles are intact. Opinion: 1. Mild anterior wedging of the bodies of t* and t( thought to represent minimal old compression-type fractures. There are no acute fractures seen. 2. The alignment is normal."
The scan was cool, just got to relax on the table for an hour. Not cool, however, was the distinct and focal white spot I could see in the scan. Of course I don't know how to interpret that, except to know that "white" means "something" along the lines of a healing stress fracture?
Like my sis said afterwards, they shouldn't run tests on Fridays.
I'm having minimal pain, so I'm running long tomorrow. My trail partner however is injured with calf muscle problem. So I'm on my own for the 2nd week in a row.
The masa harina is a lye-treated corn flour, I'm hoping it will be easier to digest. I already think the teff works for me since I can eat injera. Just the corn has FODMAP limits. So we'll see!
The extra copy of the CD had the radiologists report that I didn't see before. :Interpretation: There is a mild anterior wedging of the bodies of T8 and T9. There are no findings of an acute compression fracture. There is no evidence of a paraspinal mass. The pedicles are intact. Opinion: 1. Mild anterior wedging of the bodies of t* and t( thought to represent minimal old compression-type fractures. There are no acute fractures seen. 2. The alignment is normal."
The scan was cool, just got to relax on the table for an hour. Not cool, however, was the distinct and focal white spot I could see in the scan. Of course I don't know how to interpret that, except to know that "white" means "something" along the lines of a healing stress fracture?
Like my sis said afterwards, they shouldn't run tests on Fridays.
I'm having minimal pain, so I'm running long tomorrow. My trail partner however is injured with calf muscle problem. So I'm on my own for the 2nd week in a row.
The masa harina is a lye-treated corn flour, I'm hoping it will be easier to digest. I already think the teff works for me since I can eat injera. Just the corn has FODMAP limits. So we'll see!
Thursday, March 26, 2015
Third run the best one, thanks to the group!
RUN 7 miles in 1 hr
BIKE COMMUTE 6.4 miles
I always think the third run in a row would be my worst, but it's usually the best. I have my social group to pull/push. LC and I ran most of this one together, got to talk to her more. I miss that!
My back felt great, maybe 90% great!? Learn more tomorrow maybe.
BIKE COMMUTE 6.4 miles
I always think the third run in a row would be my worst, but it's usually the best. I have my social group to pull/push. LC and I ran most of this one together, got to talk to her more. I miss that!
My back felt great, maybe 90% great!? Learn more tomorrow maybe.
Wednesday, March 25, 2015
Broken 12 miler
RUN 12.2 miles in 1:56
I was close to my morning 'script', I hit the goals but not exactly. Six miles to work, then 3 miles during a 1hr timepoint, then 3 miles home.
This run felt really good, and my back held up great. If my appt with Dr M would have been this week, I might have felt silly going. "Well it kinda hurts". Truth be told though, it still really hurts when I first get out of bed. And sitting here now, it's more of a discomfort. So something is going on, and I can't forget his mention about my right shoulder being a thumbs-width lower and the "too close together" vertebrae. Something gotta be done, I'm on the right track.
Found some interesting podcasts (getting a little addicted to them!) and they are inspiring me. Based on one of them, I need to figure out "what am I afraid of" when it comes to the changes I want to make. I'm not sure there's a fear involved...? Then why can't I change?!
I've made many positive steps but I keep focusing on what I DON'T get done. Let's focus on the good!
1. I'm limiting my spider solitaire to one game. What a time suck, but it's a reward too.
2. I'm not watching TV at meals anymore, been that way a few weeks!
3. I'm much better at "leaving it"
Still working on
1. No iphone at meals, what a terrible distraction
2. Not munching like a hungry bear through dinner. Just sit and eat! Don't stand there. I inhale food and feel sick, and forget what I ate. No enjoyment.
3. That unsatisfied feeling I sometimes get. Eat MORE.
I was close to my morning 'script', I hit the goals but not exactly. Six miles to work, then 3 miles during a 1hr timepoint, then 3 miles home.
This run felt really good, and my back held up great. If my appt with Dr M would have been this week, I might have felt silly going. "Well it kinda hurts". Truth be told though, it still really hurts when I first get out of bed. And sitting here now, it's more of a discomfort. So something is going on, and I can't forget his mention about my right shoulder being a thumbs-width lower and the "too close together" vertebrae. Something gotta be done, I'm on the right track.
Found some interesting podcasts (getting a little addicted to them!) and they are inspiring me. Based on one of them, I need to figure out "what am I afraid of" when it comes to the changes I want to make. I'm not sure there's a fear involved...? Then why can't I change?!
I've made many positive steps but I keep focusing on what I DON'T get done. Let's focus on the good!
1. I'm limiting my spider solitaire to one game. What a time suck, but it's a reward too.
2. I'm not watching TV at meals anymore, been that way a few weeks!
3. I'm much better at "leaving it"
Still working on
1. No iphone at meals, what a terrible distraction
2. Not munching like a hungry bear through dinner. Just sit and eat! Don't stand there. I inhale food and feel sick, and forget what I ate. No enjoyment.
3. That unsatisfied feeling I sometimes get. Eat MORE.
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