Monthly Archives: July 2014

Slow but steady…

(This little guy reminds me of how I feel some days with my recovery!)

It’s been 6 weeks since I started physical therapy for my hamstring strain. If you’ve been following along, you might recall that my injury will take closer to 3 months to heal versus a usual 6 weeks because my strain is in the tendon area of my muscle, not the “belly” (main part). Overachiever that I am, if I was going to injure myself, I was going to do it hardcore 😦

So today we did a follow-up evaluation. One of the tests was to try to get each of my legs to a 90 degree angle while lying down, without feeling any pull. Last time I was in, I scored a 50 degree angle on the injured right leg. Today: 62% on the injured leg, 70% on the “good” left leg. Big improvement in my range of motion, but still not there yet (they like a 5% or less difference). And this also says I really need to work on flexibility, overall (boy I miss the drill team days!).

In general, my muscles (both legs) are testing stronger, and going farther before I feel a stretch or pain. It’s a lot less tender when I’m poked, and in an increasingly more localized part of my muscle.

My therapist says I could benefit from another 4-6 weeks of work with them, with the possible addition of soft tissue work to increase blood flow and speed healing in the injured area (it’s much harder to get blood flow to this part of the muscle).

We’ve also agreed that I should lay off the yoga for now, so I don’t risk stretching the wrong way. But I ran a few lengths of the turf today with no problems, so I’m cleared to try some 1-minute intervals again this weekend…it will have been 3 weeks since my last attempt, so the backing off was a good idea.

So my recovery is happening, even if at the turtle’s pace. And since I’m a slow runner to begin with, I’m used to not getting to the finish line quickly!

In the meantime, I have begun my Houston Half Marathon training with Houston Fit. I have opted to join the Purple (walkers) group for now, and have been walking the routes the past few weeks…focusing on achieving distance for now, as well as improving my walk pace for those breaks I know I’ll need when I’m back to running more.

It’s great to have a group to train with, and the post-run core workouts and seminars are definitely a plus! (And a happy note, the planks and bridges I’ve been assigned from PT really help in that core session!)

So for now, I’ll practice patience with being a turtle, so I can be a speedy turtle come January and run across the finish line.

I Was So Afraid of Failing That I Wasn’t Really Living. Here’s How I Took My Sanity Back

Great article from a fellow recovering perfectionist (I hope I am not this extreme!) and how an injury forced her to chill out 🙂

I Was So Afraid of Failing That I Wasn’t Really Living. Here’s How I Took My Sanity Back

15 weeks of a healthier me…

… looks like this! I have maintained a loss of 7.1 lbs, 6.75 inches and 2.2% body fat since my first 24 Day Challenge started 15 weeks ago. However, I’ve backslid a teeny bit these past few weeks (but the vacation was well worth it!). So, I’m rebooting today. 

So if you notice me without a drink in my hand the next 24 days, it’s because I’m working to get to my healthy goal. I’m pretty close to where I want to be to feel comfortable in my skin. And if I can do that by my birthday at the end of August, big bonus!

Getting back on track

So my break pretty much went as expected. I ate foods I rarely do (mmm Twizzlers!). I enjoyed my share of adult beverages. I rested and did some light workouts (probably good for my injury). And I gained 5 lbs.

BUT…I enjoyed myself. And I remember why I’ve classified such things as “treats”…if enjoyed regularly, they will get in the way of my healthy lifestyle. Vacations are special occasions, and now I’ve associated these things that way. I’m happy with that 🙂

It also renewed my craving for the structure I’ve created for myself the past 3+ months. So what am I doing to get back on track?

1. Sunday, I started tracking what I eat again. It wasn’t perfect…still a few too many calories as I was still in vacation mindset. But it was a start.

2. I’m making sure I get active again. I did a walk/run Sunday, hit the gym for weights yesterday, and plan to bike tonight. I’m still not 100% on intensity yet since I’m still healing, but getting moving again feels good.

3. Once I started tracking what I was eating again, it was easier on Monday to get back to a more reasonable calorie intake. That means getting active if eating something a little indulgent. And with my Fitbit back online (yeah, another bump…my Fitbit died Saturday. But now I have a pretty new violet one!), I can see how active (or not) I am during the day at work.

4. Next up will be keeping my sleep schedule on track. I fully caught up on any sleep debt on vacation, but I fudged that a little last night with chores and having to be up today for jury duty (meaning, a longer commute). I’ll get my arms back around that tonight.

5. I’m also paying more attention to my hydration. Got 68 oz. of water yesterday! I did a decent job on vacation, but I know this is key to success moving forward (and maybe why I only gained 5 instead of 7 or 10 pounds).

Overall, I’m still glad I took the break. After being so mindful for so long (nearly 100 days straight), I needed a pause. But I wouldn’t recommend doing the same without a plan to get back to it soon after!

I’ll keep you posted as I reboot.