As of today I have new running shoes and custom orthotics. Perhaps I can start working out again in the near future. This plantar fasciitis really is becoming a pain in the….uh….foot. I’m updating from the tub. My legs are so achy today I had to soak (tmi? sorry). All I can see is if this is DOMS, that’s one hell of a delay. I haven’t worked out in foreeeeever. I hate it. I’m getting really tired of it. I’m ready to run.
I couldn’t resist.
Over the next week I plan to break these shoes in, go for some walks. My foot still hurts pretty bad. It was nearly resolved, then Sunday I stood up off the couch and felt a pop in my plantar fascia and it’s pretty much back full force. Awesome. The optimist in my believes it was just scar tissue I’m hoping in 2 weeks I can jog a bit.
I’m back to counting calories. It doesn’t help. I can eat all willy nilly, or I can maintain a strict clean diet of 1200 calories and I maintain weight without a workout. I feel better when I eat better, though, so it’s time to be disciplined again.
I’ve been gone a long time. Long story short, I’ve been injured. First the knee, then the plantar fasciitis that just would not go away. I think I’m on the upswing now if I don’t mess it up. The rough timeline has been April 7th-May 17th rehabilitation for knee; 3-4 weeks progressing back into activity with onset of Plantar fasciitis. Now I’ve been dealing with that for 6-8 weeks. I’m frankly shocked about how debilitating this has been. I have been treating myself:
- physical therapy: massage, stretching, ROM exercises, and ankle/LE strengthening
- modalities: Ultrasound, Phonophoresis, Iontophoresis
- occasional week of oral NSAIDS when it gets bad
- modifications in footwear
- No WB exercise
Finally I found Orthaheel brand loafers for work. Mine are part of the Dr. Andrew Weil line of shoes specifically designed for plantar fasciitis. Dr. Weil is considered the father of integrated medicine, which combines traditional and holistic approaches to managing wellness. I have read a number of his books and followed his health advice for a long time. When I found a line of shoes he backed I knew they would be worth it.
Additionally, I have been fitted for custom orthotics that I will put in my running shoes to prevent problems in the future. I was fitted through my podiatrist. These are expensive, and if you’re going to get them, go through a medical professional, not some shoe store. Stores like Foot Solutions have good shoe selections but they are not trained well enough to fit custom orthotics. That doesn’t keep them from trying!
I’ve been trying to focus on my diet to at least maintain my weight. I have been on the world’s most frustrating plateau of 220lbs since January. I can not break through! Well, after about 6 weeks of clean eating capped off with 2 weeks of soup diet, I finally lost 4 lbs. I’ll take it. Here’s the progress compared to where I was from the start and at last count:
Now that my foot tenderness is nearly subsided I’m going to start an extremely slow progression back into activity. Today’s plan, which is pretty simple:
Bike and SB workout
- 10 minutes biking
- 10 each: SB crunches
- SB Bridges
- SB curls
- SB half pike
- SB push up
- SB Rollout
- Stretch: Ham, Quad, ITB, HF, and Foam roll ITB
- 10 minute bike
I really wanted to be down to 200 by July 7th of this year because that was the “anniversary date” of my progress. I have to say I’m not as disappointed in myself as I thought I would be. I have learned a lot this year about myself and my body. I found out I can run 7 miles and finish a half marathon. I’ve learned how injury feels and that has made me a better therapist. I have learned leaps and bounds about gait, gait analysis, and treatment of gait dysfunction. I have been able to treat and educate my patients better this year than I have in the past. And for all of that, I’m proud of myself. The list I keep for myself:
- I lost 32 lbs
- I lost 12.25 inches
- I finished a half marathon.
What’s next? By this time next year:
- Running 10K with a 10 minute mile average
- Strength training at least 2x/week
- Back on a routine for workouts
Maybe I have been watching too much tv, but I felt a bit like a master chef yesterday. I am doing a soup cleanse this week. I made 4 soups yesterday and they are all phenomenal. I’ll share the green monster with you today.
1 bunch kale
1 bunch spinach
1 large or 2 med (about 1 1/4 lbs) sweet potato
2-4 garlic cloves
1 tsp fresh thyme
8 fresh sage leaves
2 cups water
2 cups broth
Saute onion in 1T olive oil 5 min. Turn to low and add garlic and thyme. Stir occasionally for about 20 min until onion caramelizes.
Meanwhile, peel and cube sweet potato, remove ribs of kale. Add to a pot with 2 c water, sage and 1/2 tsp salt (optional). Boil 10 min. Add spinach and and onion mix and cook another 10 min.
Use an emersion blender or puree in blender/food processor until smooth. Top with a squeeze of lemon if desired and serve hot.
I honestly didn’t think this would be good, but yall, it’s amazing! When doing a cleanse of any type it’s important to drink plenty of fluids and use organic ingredients as they are less contaminated with toxins. I got 26 organic, whole food items for $50 so no lame excuses, just do it!
In my attempt to get back into running I have a new injury: Plantar Fasciitis. Because…why not get every stereotypical running injury known to man in the course of a few months?! Hopefully I see the light at the end of the tunnel with this injury, but I’m apprehensive to jump back into a lot of activity. I was just jogging 2:1 intervals for 3 miles when this flared up. I haven’t lost a pound yet (grrr), but I did take my measurements and I am an inch down in my chest, waist, AND hips since January, so that’s awesome. I still want to eat a pint of ice cream out of frustration over the scale not moving! I have been doing exercises taht keep my feet off the floor with my swiss ball, sandbags, and hand weights. Hopefully…one day….I’ll be a runner again. On my year anniversary (July 7th) I’ll do a full progress update. I wanted to be so much further by now
I couldn’t run yesterday thanks to a thunderstorm so I made it up today after work and it felt good! Stuck with 3:1 intervals which really is too much rest time. I managed 2.5 miles with a 15 minute mile pace. I was sprinting between a 8:45 and 10 minute mile pace and walking much slower obviously. I find it difficult to walk fast, I know some people can walk an 11-12 min mile….ya, that’s not me. Anyway, I felt really really good. When I run at home there is a bit at the end when I top the last hill and the sky is kind of spread out in front of me and the traffic comes in full view, and there must be something about the energy in that place because I have gotten a little choked up right there a couple times. Today a smile spread across my face and my mind sorted through all the good things in life for a brief moment. Life is truly wonderful and I hope you feel it too.
I am hoping to get a new computer soon so I can invest more time and effort into the blog then. Thanks to everyone for the support!
My first attempt at running was a sad state of affairs. I was attempting 3miles with 3:1 walk/jog intervals. This seemed like an extremely simple task, but I don’t want to overdo it and have continued problems with my knee. I did pretty well for a mile and a half but at 2 miles I actually had to stop and rest. I was feeling overly hot and fatigued. My only defense is that it was 80 degrees out but even so, I feel pathetic. So frustrating to know where I was in April and compare it to now. I am going to go to another trail today that has a bit more shade and go a bit later. Hopefully things go better.
That’s the plan, vegan south beach. At least 2 weeks and I will add fruits only back in for another two weeks and go from there. We just got back from my family reunion and oh boy was the food good! You can imagine what that means about the healthfulness of it.
For those of you unfamiliar with South Beach, it is a 3 phase diet. The first phase, the most restrictive, focuses on removing all sugar sources, including fruit. This starves the yeast in the digestive tract and helps eliminate carb and sugar cravings. From there you add all foods back in and focus on balancing intake. So for example, if you have bread for lunch, you will have a carb-free dinner. Additionally, this gives you a good method to evaluate “triggers” for overeating. I have had the most success when eating in a South Beach/low glycemic index manner.
Secondly, one cup of Smooth Move tea in the evening to help cleanse the digestive tract,and perhaps a liver or 3-day juice cleanse when I begin my new job as weekend Manager at Dtox!
Hoppin John Peas and eggs
Eggplant park (not breaded)
Salad with Avacado and beans
So my love is leaving for Canada and will be back the first week of July. That just so happens to me my one year anniversary of this blog. My goal by then is to be under 200. Right now my weight is fluctuating 215-219. It’s a tough goal, but that’s the one I have! That’ll give me 48lbs of weight loss for the year! I’m planning my workouts by the week so heres this one:
- Monday-Thursday: 30 minute walks at lunch
- Friday-Off, we’re traveling
- Tuesday, Thursday, Saturday: 30 minutes weight training and/or plyometrics
- Saturday-Sunday: 60 minute walks
- Monday-Off, we’re traveling back
- 1200 Calories (net)
- No boxed/processed food
- 30 minutes exercise daily
- No Sweets (omg, you guys, I’m going to my grandmother’s house!)
- No bread.
- No pasta
If all goes well I plan to start jogging intervals next week. I want to get up to 3 miles and start improving my mile time to 10 mintues and then work up to 10 minute mile 10K.
It’s possible I’ll do some juicing while working for Dtox. I’m pretty exciting about the opportunity. They have asked me to come in and sit down with the owner on Friday before I leave town. I hope she likes me as much as the interviewer did! I’m kind of intimidated so wish me luck.
I’ve been biking, rehabilitating for this “IT Band Syndrome” and I’m feeling pretty ok. Today I went on a 2 mile walk so I’m counting that as my return workout. I guess it’s a long way from 13.1, but I’ll get back there! Here’s my new favorite workout song:
“My body tells me no, but I won’t quit, I want more”
So here goes! I plan to walk daily this week for a half hour each day. I also biked today for a half hour, but that’s getting pretty damn boring.
Edit: after being offered and accepting a position with Dtox, they failed to send me the necessary information for my start date. When I contacted them by phone my calls were ignored. I have never been on the receiving end of such a gross display of unprofessionalism in my life.
I decided I needed professional help for my knee pain. All I really wanted was an X-ray. I didn’t get one. He agreed with me that it’s IT Band Syndrome (yay for my diagnosing skills) and that I just need to continue treatment for a lot longer. 5 weeks, in fact. If I am still having problems 4 weeks in he’ll give me an MRI. I’m not pleased with this prognosis. 5 weeks seems like a lifetime. At any rate, here’s the workout plan:
Saturday, Tuesday, Friday
Sunday, Wesnesday: Gentle Yoga
Monday, Wednesday: Bike up to an hour, as tolerated.
Everyday I am doing rehabilitation exercises. Every other day I will Ultrasound with an antiinflammatory medication, and do an Iontophoresis treatment with a steroid medication. He gave me a presceiption antiinflammatory, but I usually can’t tolerate those.
I am going to.focus more on.my calorie count and try to continue to lose weight. I have been eating a lot lately. Time to get it under control!
I will also try to get a massage when I can afford it, but funds are low lately. I have a few family trips to budget for, a new computer, and pay taxes. Oy.