Exercises for the Injured Runner or How I Spend My Mornings While I Can't Run

It has been eleven weeks since I broke my foot in a stupid walnut accident.  One of my greatest fears during this time was that I would gain lots of weight.  See, I have a problem with food.  My problem with food is that I love it, all of it.  Except for you, mushrooms.  I hate you.

Anyway, my orthopedist had put the nix on any type of cardio and any exercise that involved moving my foot.  This was problematic in that I still like to eat, but I don't like the idea of gaining back the forty-plus pounds I lost about eight years ago.  I looked at my arsenal of torture devices exercise equipment and I came up with a regimen.

I started with the 30-day ab challenge, but I couldn't do the planks.  No worries, there is enough pain and suffering without them.

This is EXACTLY how I look when I am doing the ab challenge.

I simultaneously completed the 30 day pushup challenge, but I did it on my knees.

What I mostly do is light lifting (five pound weights) with the exercise ball.  I found this great webpage that has pictures and explanations for the ball.  I choose two exercises per area of concentration (abs, back, shoulders, biceps, legs, triceps).  I like this option because I can watch tv while I'm doing it.  It's a lot easier to do ab exercises when Angel is on tv at five in the morning.

When the orthopedist gave me the go-ahead for swimming and aqua jogging, I did that twice a week.




Now I can do most exercises that don't involve running or slamming my foot against things (like kick boxing or dancing).  I look forward to walking, but the cold weather has kicked in, and while I feel comfortable running at 5 in the morning, I don't feel comfortable walking at that time.  The zombies can't catch me if I run, but they might catch me if I'm walking.  My walking solution is Leslie Sansone's DVDs.  Now, I HATE Leslie Sansone, but she does have walking programs with pacing times.  Right now I feel comfortable walking two miles at a time.  After that, I worry that I am hurting my foot.

This is one of the DVDs I own.  It allows me to walk in place at home.  I don't own a dreadmill.

I tried some light yoga, but I don't think the pressure is good for my foot, so when I want to do yoga, I do the 20 minute Rodney Yee session.

This is EXACTLY how I look when I do forward bends.

This DVD has five practices, and I choose #1. Power Foundation because I can practice on my back or in a sitting position, and I still get a great stretch.

I look forward to getting the all-clear from the orthopedist, but in the meantime, this is what I can do.  I have noticed that the weight lifting and exercise ball work has really helped me to maintain/gain some muscle tone, and I initially lost weight after being injured.  I hope that I can keep it off, but honestly, eating is a constant battle for me.

If you ever find yourself in a running slump, or God forbid you get injured, check out these options; they can keep you fit and healthy until you are back on track.

P.S.  Today my exercise will be traipsing around the neighborhood in the freezing cold for Trick or Treat.  Yay!  I hope the neighbors have beer. . .

P.P.S.  My daughter said to me as we were about to leave for Trick or Treat, "Maybe you can go as a drunk, bitter, injured runner."

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6 Weeks More

And there you have it.  My x-ray says that the foot is still broken, although it is slowly healing.  This time the orthopedist tried to put a positive spin on it, which I appreciate, since last time I ended up sobbing like a baby.

Thinking Positively:

1.  I don't need to go back to the boot, and the insert Bill lent me is working nicely.  (@Bill:   I told her, Bill does for me what you can't.  I don't think that came out right.)

2.  I can do any exercise that doesn't involve high impact.  This means walking, aqua jogging, swimming, and YOGA!!!!

3.  Life could be worse; I could have a stinkbug infestation.

This is EXACTLY what I don't want to see around my house.  The little buggers have been crawling into our garage entry keypad and freaking out the kids.

The Bummer:

1.  If the foot doesn't heal in six weeks, I may have to have surgery.  Doctor says that she has only had to do this twice.  With my luck. . .

2.  I was hoping to sign up for the Pro Football Hall of Fame Half Marathon, which takes place at the end of April.  I still might be able to run it, but I'll have to wait and see, and we all know what happens to prices (and open spots) when runners wait.

3. I WANT TO RUN, DAMMIT!!!!!

In the meantime, I will continue to be the cheerful, grin-and-bear-it, uplifting blogger you have grown to know and love. . .as long as the booze holds out.

Back to the Pool!

I'm back to aqua jogging, and I hope it's a good idea.  My orthopedist had told me as of three weeks ago that I could go in the pool as long as I don't touch bottom.  I waited an extra week just to be sure.

This is EXACTLY how I look when I make a perfect 4 in aqua jogging!

The first time I tried aqua jogging, I thought it was mind-numbingly boring, especially since I can't listen to music while I do it.  This time I feel different about the whole thing.  I have been very stressed lately, and I thought that my mind would be racing while I was in the pool.  That's one of the reasons why I like music while I run; it drowns out the scary Voices in my head.  (Read this post for further explanations about what goes on inside my head.  Spooky!)

As I drove to the pool at five in the morning, I made a list of things I should be working over in my mind.  Then I added some hypothetical challenges to my day that I anticipated having to overcome.  What I actually thought about when I got in the pool was. . . nothing.  I just kind of zoned.  It was actually very relaxing.

It started when I was trying to pay attention to my foot to see if there was any pain during pool time.  Then I decided to use the opportunity to work on my running gait.  Before my injury, my coach was encouraging me to practice a mid-foot strike without taking huge steps.  I focused on making my legs look like the Road Runner's, a blurry circle.  This is surprisingly difficult on a track but easy enough in a pool.

This is exactly how I SHOULD look when I'm working on my gait, but the reality is  that I probably look like the coyote, tongue and all, when I run.

I now know how people can take more than five minutes to "scan their bodies for information," something that I used to think was bizarre.  I was continually thinking about my legs, feet, and arm motions as I ran.  It made for a quick forty minutes.

I'm seeing the orthopedist on Columbus Day, and I'm hoping for good news!

It's Not Good.

Let me apologize to you in advance: this is not a happy post.  I just returned from the orthopedist.  I'm really disappointed.

Hold still; this won't hurt a bit.

Ok, it's not that bad, but I'm pretty upset.  The doctor said that the fracture is still visible after four weeks of being in the boot.  I have at least two more weeks in the boot, and I'm not allowed to do ANY exercise involving my foot.

Me:  What about yoga?

Doctor:  Well, you could. . .no.

Me:  Aqua jogging?  I promise I won't touch the bottom of the pool.

Doctor:  No.  That will keep you from healing.  In fact, that will lead to surgery.

Me:  Swimming?

Doctor:  Uh-uh.

Me:  Can I run the Akron Marathon at the end of September?

Doctor:  Oh God, no!  That was never in the cards!  You need WEEKS before you can even start PT.  You won't even be able to think about running until November.

At that point I started fiddling with my boot so she couldn't see the tears in my eyes.

I realize that I have first-world problems.  I do.  I came home to my family basically telling me to Suck-it-up-Buttercup-and-take-care-of-us, and I just don't think I can today.  Jesus, I've been trying to be a ray of sunshine for weeks now; I need a day to mourn.
1.  I can't run the race I look forward to the most during the year, the Akron Half Marathon.
2.  I already paid for my bib, so I lost my money.
3.  I won't be able to run the Columbus Hot Chocolate, which is my only destination race.
4.  Running was my stress therapy.  I am having a difficult time keeping my head together.  I have been miserable since I broke my foot.  I don't know if I can continue like this for another two months.

I'm telling you this because people have been so kind, asking about my foot and wishing me well.  I hope to be able to overcome this setback, but right now I see black clouds.

Keeping the Faith

The only good thing about this broken foot is that today I was in the supermarket and a cute guy asked me about it and then we compared injuries and healing time.  He looked exactly like this:

I have an appointment with the orthopedist this Friday, which will mark almost four weeks of healing.  I'm wearing the boot whenever I have to put weight on the foot, and I am doing all my exercises, including aqua jogging.  Think good thoughts for me!

Aqua Jogging It

Today marks two weeks since I broke my foot.  Click here if you wonder how I did it.  A broken metatarsal is no reason to slack on my training.  Today I am on Day 13 of the 30-Day Ab Challenge (60 sit-ups, 75 crunches, 40 leg raises, 50 seconds plank) and Day 9 of the 30-Day Push-up Challenge (23 push-ups).  I also use an exercise ball to do back, arm, chest, and shoulder strengthening exercises, but I know it's not enough.  If I expect to run the Akron Half Marathon at the end of September, I've got to keep up the endurance.

Enter aqua jogging.   Aqua jogging is perfect for me because I wear a flotation belt when I do it, so my broken foot can't touch the pool bottom.  Check out this demonstration video:

One big disadvantage to aqua jogging is that it is boring as hell.  Luckily for me, my friend Shannon has agreed to do it with me 2-3 times a week.  We tried it out last Friday, and even though I was "running" as quickly as I could, I didn't feel the cardiovascular workout the way I do when I run; however, my legs felt a bit wobbly when I got out of the pool.

I am in week 2 of my broken foot; my appointment is at the end of August.  I'm really hoping the orthopedist will give me the go ahead at that point.

Good thoughts good thoughts good thoughts good thoughts good thoughts

Anything to Heal

Today I had my first Reiki session.  The link tells you a bit about Reiki.  I bought a coupon from Groupon to Iuventus Spa in Hudson.  I had never done this before, and I was curious to try it.  What better time than when I have a broken foot and I am already desperate?

The session was much more than a relaxing laying-on-of-hands.  It was very emotional for me.  I did several exercises to unblock some memories and the feelings just came pouring out.  Bring Kleenex if you go.  What I liked about it was that I felt very safe, and I was able to not only express my emotions, but I had specific tasks to do during the session to bring myself safely through the feelings and to a better emotional state at the end.  I feel better, but I think I'm going to need a few more days to process those feelings.

I truly believe that if I find a way to unblock the way I repress the negativity around me, I will stop injuring myself in stupid ways.  Health isn't always just about eating right and exercising; there is a lot of psychological and spiritual stuff that needs to happen, too.

Even though I am in a boot, and I am out of commission for 4-6 weeks, I can't ignore the physical stuff.  I have re-started the 30 day ab challenge (because I value my life, I won't be including the kids this time), and I have started the 30-day pushup challenge, as well as adding some glute and thigh exercises to my morning.  I am going to ask my school's recreation center if I can buy a temporary pass so I can do some swimming or aqua jogging before school.

I am really motivated to heal.  I want to run in the Akron Half Marathon, but I will be cutting it very close.  I realize that I might not have a PR, but I will be happy to run again with my peeps.

Here is a screenshot of the 30-day ab challenge.  Want to join me?

See those abs?  That's EXACTLY like me.