Tag Archives: exercise

Morning Run 23 October

First run post Urban Bourbon.  Distance:  5.4, Time:  55 minutes, Pace:  10:09

Sunday I felt okay.  Knees were screaming at me when I went up and down stairs, but fine other than that.  Definitely no running for me that day!  Monday I thought about running and ended up doing a two-mile dog walk, then a three-and-a-half mile dog walk.  Probably a good choice, though I think I could have handled running fine.  I just didn’t feel like changing clothes.  Yes, I can talk myself out of running with hardly any effort.

This morning I met a couple people from my women’s running facebook group.  We met at 8am at the Big Four Bridge, went over to Indiana, then down to the Falls of the Ohio and turned around.  A bit over 5 miles.  The weather was perfect.  When we began it was 45 degrees, with the sun starting to come up and very little wind.  5 miles in before 9am!

Piece of toast, one cup of coffee.  Capri length tights, tank, long sleeve tech shirt.  I was a bit warm by the time we got across the bridge, but we weren’t going that fast and we were in the shade a lot, so I was mostly comfortable enough.  Glad I left my jacket in the car though!  Blue shoes.  2min/30sec intervals.

So now that my running goal has been reached, I need to decide what the immediate and long-term future is for me.  There is a series of short races close to home in the winter months called the Polar Bear Grand Prix.  I’ll probably sign up for them.  Then the Triple Crown of Running (5K in February, 10K at the beginning of March, 10 miler at the end of March) I will definitely do.  Already signed up for the Kentucky Derby Festival Mini Marathon (end of April) and the Indy Women’s Half (in September).  I really like the half marathon distance.  There is a half on St. Patrick’s Day that I may consider doing too.  So I think I will continue to run three or four days a week, maybe two 4-6 miles and a longer 8-10 miles.  Something like that.  I want to keep running as long as I’m feeling good and if I always have a race to look forward to, I will keep it up.

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Urban Bourbon Half Marathon

I finished!  That’s all I really wanted, but I kinda wanted to try for a sub 2:20.  My time was 2:12:02!  I kept my pace right around 10 the whole time, something I haven’t always been able to do.  I credit the cooler weather for not running out of steam.

Got up at 5:45, took care of the dogs, cup of coffee, carb loaded (English muffin and toast).  The weather was breezy and a little mist/drizzle, 52 degrees.  Capri tights, tank, and light jacket that I took off and tied around my waist a couple minutes before start time.  Black shoes.  Left a few minutes before 7 to get downtown while navigating traffic, utility work, and road closures in plenty of time.  All worked out well.

It was cold as fuck downtown with the wind, but once I got in the corral with all the other bodies, it was fine.  Then once the pistol went off, I was thankful for my light clothes within a couple blocks.

The course went towards Waterfront Park and looped around, then up one of those streets that connect downtown and Phoenix Hill, then down Lexington to Cherokee Park.  Yay home turf!  The course went around most of the loop, then out and down Cherokee to Grinstead, then toward Cave Hill, down Baxter, down one of those streets to the finish line, a block or so from where we started.  Lots of people cheering on the sidelines; Stuart went to watch with the dogs somewhere along the park road, but I think he got there right after I went by.

There was a post-race party right near the finish line, with bourbon tasting and pizza and burgoo (Kentucky stew).  I saw some old dance families, so we did some catching up and I had some friendly faces with whom to drink my bourbon.  Skipped the pizza and burgoo in favor of a bagel.

2 minute/30 second intervals.  I felt good for most of it.  A little twingy, but no big deal.  Around mile 10, the twinginess became something closer to pain and my right hip was pretty sore when I stopped running.  I stretched right away and that helped.  We took the dogs for a couple mile walk in the afternoon–slow and easy.  Right now, 10 hours later, I’m stiff and sore but not much worse than after my earlier long training runs.  I plan to take a nice epsom salt bath and get a good night sleep and anticipate feeling fine in the morning.

Thursday Morning Run 18 October

Last run before the half marathon on Saturday; I’ll probably go for a nice long dog walk tomorrow, maybe jog a few minutes with them, and stretch.

Distance:  4 miles, Time:  37:43, Pace:  9:26, Elevation Gain:  182

42 degrees at the start, didn’t check when I got home, but I imagine since I was only out for 40 minutes, not a whole lot changed beyond a degree.  It was sunny with a light breeze.  I wore long tights and long sleeve shirt with black jacket.  It seemed chilly when I let the dogs out; I should have just stuck with a tank and jacket.  I got quite warm after a mile.  Blue shoes (oops).

English muffin, one cup of coffee for breakfast.  Left at 9:45.  Good run!  I ran a little faster than I do for a longer run and it was fine.  Hard work going up hills though!  I took a new route, this time going into and out of a different park entrance and around the loop at Cherokee Park in the opposite direction as usual, the same direction as the race on Saturday.  I feel like the hills in that direction aren’t as bad.  I guess they are longer and not as steep.  Anything’s better than that damn hill at the golf course and luckily that fucker is not part of the race route.  Body felt good–no right leg twinges yay!  I listened to Eluveitie again, Slania, probably my favorite album of theirs.

2 minute run/30 second walk intervals.  I’m still not sure what I want to do on Saturday.  That or 90/30?  My goal is to finish and enjoy myself doing it.  No real goal on time, though sub 2:20 would be fabulous.

 

Tuesday Morning Run 16 October

Distance:  5 miles, Time:  49:38, Pace:  9:56, Elevation Gain:  119

Weather was decent—42 at the start, overcast, little wind, 45 at the end

Long tights, tank with black jacket were good choices.  Chilly when starting but got comfortable within a quarter mile.  Blue shoes.

One crumpet, one cup of coffee for breakfast.  Left at 9:30.  Not a bad run.  Normal huffy puffy at first and felt good at about one mile.  At about mile two, felt a tiny twinge on outside of right knee and a wee bit of twinge in right hip.  No big deal, though decided to do 5 miles instead of 6 because of it.  Didn’t get worse during run.  Could have kept going under other circumstances, namely no paranoia about right leg twinginess before half marathon on Saturday and general wanting to taper this week.

Down Bardstown Road and Baxter Ave past Feeders and looped around Main St by Home of the Innocents, then back up the way I came til Cherokee.  Only hill was way back on Baxter.  A lot of these sidewalks are in such sore shape, I could be trail running.  That and the traffic makes me love running in the park even more *shakes fist at hills*.  Listened to acoustic Eluveitie album.  I think I could listen to Brictom all day long.  Next run I will probably get back to their usual Death Folk Metal.

Eluveitie – Brictom from NORT85 on Vimeo.

Friday Morning Run 12 Oct

Last long run before taking it easy for Urban Bourbon Half, which is a week from tomorrow.

Distance:  11.5 miles, Time:  1:57:28, Pace:  10:13, Elevation Gain:  386

Good weather:  Sunny, no wind, 42 degrees when I started and 51 at the end

I left at 9am but had a wardrobe malfunction within a block, so I went right home and changed into pants that weren’t going to fall down.  I also realized I was overdressed, wearing long sleeves and a jacket, so I changed into just a tank under the jacket.  Good choice.  I would have been miserable, especially on the blocks where the sun was hitting me.  This was the first chilly morning I’ve run in at least a year, and there will be a learning curve on figuring out how to dress for longer distances.

Black shoes.  Two crumpets for breakfast; two cups of coffee.  I felt okay starting.  Huffy and puffy and not loving it, but by mile 3 I was in my happy spot and around mile 8 I was having a grand time.  Running in cooler weather is leaps and bounds better than hot weather.

Went toward downtown until the ballpark, then back around via Main St, up Baxter, down Grinstead into Cherokee Park, potty stop and water refill at mile 7, around the loop and out the way I came in, then down Cherokee Road and up and down Cherokee Parkway.  11 and a half miles! (I got a ride home the rest of the way from Stuart, who *happened* to driving by on his way home for lunch)  I was getting tired, but body wasn’t hurting.  I feel like I could have done another mile and a half without killing myself.  I would love to finish Urban Bourbon in 2:20 but really the goal is to simply finish.  I guess it depends on how hilly the course is and if I have to make a potty stop.  I will definitely not have two cups of coffee on race day.  Hills on this run:  up Baxter, hill by Cherokee golf course, up to Hogan’s Fountain, up Cherokee Parkway.  The whole second half was pretty hilly, but there were downs after the ups, so it all worked out.  I switched up the intervals and did 2 minute run/30 second walk.  It was fine, noticeably more difficult but not onerously.  I used the interval timer on the fitbit–really nice feature.  Just need to decide what to do for the race.

This Is A Running Post

This post has been a long-time coming.  A few weeks ago I even had one mostly written, but my computer crashed and I lost it all, which destroyed my desire to write another word for a good long while.

Back in mid-June, around three weeks recovery from surgery, I started running again.  At the risk of sounding Drama, it’s been a bit life-changing, hence this post.

For years, I’ve been a casual, on-again-off-again, I-hate-running runner.  Years ago, maybe five or seven, I went on a running bender that lasted several months.  I put a shelf over the arms of my treadmill, set my laptop there, and binge watched a bunch of tv.  It was winter and I was behind on a lot of shows, so I racked up miles and miles.  Then it got nice out and, not knowing better, I immediately switched to running outside full time.  It didn’t take long for me to develop an injury, first the tensor fascia latae and eventually iliotibial band issues.  So I’d take a week off, pain after a half mile run; take two weeks off, pain after a half mile run.  I could go for a seven-mile walk and feel awesome afterwards; running perhaps was not in my future.  Walking was more time consuming, but I liked not hurting.

Occasionally I tried running again, like last year when I completed Couch25K, but in general, though I seemed to be past the injury thing, I never enjoyed myself doing it.  Between normal seasonal heat and cold and rain and my own innate laziness, I never ran more than a couple weeks in a row.

This spring, I gave it another try.  Winter was cold and therefore rather sedentary, and though another Couch25K was not necessary, I figured I should start easy.  I began by running a minute, walking two minutes in repeated intervals.  Over several weeks, I increased the running in small increments, so eventually I was running two, walking one.  It wasn’t horrible!  And I took Camp.  He was a reluctant running buddy, but it was fun to have him with me.  In mid-April we got Kira, who could run five marathons a day.  He wants to do whatever she is doing, so the running thing looked like it might work out.  Yay, running with dogs!  We were working up to three-mile runs and it was going well.  Yay!  Then I got my diagnosis.

Long, introspective walks felt more therapeutic during those few weeks before surgery.  Recovery went well and by the second or third week of June, I decided to accompany Stuart on one of his morning runs.  He was getting up at 5:15 and trying to run with both dogs, which I knew from experience was challenging.  We only went a couple miles, but I felt great.  Motion is lotion, I’ve been told, and moving was a hell of a lot better than not, especially since I was still limited on how much I could lift and do with my arms.  After a few outings, I was ready for more.  I should probably mention that Stuart, a dedicated weight lifter, prefers his relationship with cardio to be a strictly 30 minute, three times per week arrangement.  He had no interest in going farther than his usual warm-up plus two-and-a-half miles.  Also I thought staying in bed cuddling with Camp sounded much nicer than hitting the pavement at stupid-early o’clock with him and High-Energy Dog.  So Stuart kept going out with Kira and I started running by myself after he left for work.  The dogs didn’t seem to mind staying behind, as long as they got a walk after I got home.

My oncologist told me that the number one thing I could do to prevent a cancer recurrence was to exercise.  Also, two common complaints of tamoxifen are weight gain and aching joints.  Exercise, along with magnesium supplements, is recommended to deal with joint pain.  Fortunately I haven’t noticed any major side effects, but apparently that can change at any time and I really don’t want to ever get cancer again.  So it seemed like a no-brainer to give running more than my usual past efforts.

Because of my history with injury and my desire to have the running thing actually stick this time, I decided to try the Galloway Run-Walk-Run plan, similar to the rhythm I was doing pre-diagnosis.  I started with 3 minute run, 1 minute walk intervals, going for three miles three or four times a week.  I was amazed at how good it made me feel.  The small, noticeable improvements, along with my returning range of motion, made me feel like I was reclaiming my body.  Taking back my wholeness after having my chest cut apart.  I was doing something for me and my health, something that gave me confidence and purpose and a feeling that my old-lady cancer-body was not done yet.

I was so into the running thing that after a month or so I started to flirt with the idea of a half marathon.  This was mid-July and the marathon that caught my eye was the Urban Bourbon Half Marathon, a local favorite on 20 October.  14 weeks to train, and most of the beginner half marathon training programs I looked at were a 12-week time frame.  I was already running (run-walk) three miles and digging it, why not?  I wanted to increase my distance and this gave me an end for my goal of “running more”.

So I bought a second pair of shoes, signed up for a 5K, joined a facebook group of women runners, and even started going to bed early on Friday nights to accommodate 6am Saturday long runs.  I went for a group run with those women runners and found other people doing intervals.  Around then I switched my ratio to 90 seconds run/30 seconds walk.  It was a good choice–I didn’t really need a full minute of walking any more but the heat was making three minutes feel like a lifetime.  I totally credit intervals with being able to run through the summer.  I’ve remained injury free and I don’t dread hitting the pavement, much different than my prior experience!

Also different is not having to wear a sports bra.  Running bra free is a revelation.  Like, I can’t really describe how liberating and wonderful it is.  I remember the first or second time I went out with Stuart and I was so amazed and I asked him if that’s what it’s like to be a guy.  Seriously.  Bras are a necessary evil.  The cute/sexy/fun ones are often barely functional.  Even the well designed ones kinda suck, and though one would think that bra-designers and bra-designing companies would have figured out how to fashion one that is at least moderately comfortable by now, that is not the case.   Not needing to wear a bra at all any more, but especially not needing to wear a sports bra, is the tiniest speck of a silver lining in this whole cancer-getting, breast-losing shit sundae.

Four weeks after surgery

I hit the four-week mark today, so I guess I should write something.

After the first two weeks of near-daily noticeable progress, the most recent two weeks has been more of a plateau, one that has at times been rather frustrating.

I started physical therapy exercises, designed to restore strength and flexibility after this type of surgery.  It took awhile to find the sweet spot of doing them, yet not ending up hurting.  It was kinda rough for a week and a half!  I was in more pain any time since the first two days after surgery.  I feel like I finally turned a corner now though.  The middle of my chest and sides/underarms feel almost neutral, which is a huge improvement just since the past couple days, when I had frequent sharp, burning pain in those areas.

It’s just been weird, feeling like I’m kind of floating along on my own with all this, not really knowing what is on the spectrum of normal and what is cause for concern.  I called the surgeon’s office once, hoping to get some guidance about the PT stuff and just generally how much pain is typical, fully acknowledging that everyone is different etc.  I was transferred to a Nurse Navigator, an expert in all things breast cancer.  It was not a good phone call.  Not helpful in the slightest.

I decided that talking to other women would probably be best, so I went to a breast cancer support group yesterday.  It was pretty awesome.  Lots of veteran survivors, a couple Nurse Navigators, and another woman who is just slightly further along in recover than me (her surgery was in April and she has already started tamoxifen).  And I realized that the reason that there has been so little follow up from the surgeon is that typically at this point, a woman is under the care of the plastic surgeon, not the surgical oncologist.  This doesn’t apply to me.  So I decided that I would call the breast surgeon’s office back and explain that I didn’t have another surgeon to release me to lift more weight and go swimming and that type of stuff.  But then today, I felt really good, best in days (weeks!) so we’ll see.  I guess I should at least call and ask at what point I can carry a vacuum around the house and can start buying full gallons of milk instead of the less-heavy half gallons.

My range of motion is definitely getting better!  I can wash my hair without having to hang my head down.  I went today to a u-pick farm and picked ten pounds of blueberries, with lots of reaching and up-and-down motions.  Somewhat concerned that I would be back in Pain City this afternoon, but I feel okay.  And this is after getting up at 5am with Stuart to get the dogs some exercise before the sun came up.*  We did a two-and-a-half mile brisk walk, probably longest and briskest in four weeks.  It felt good (other than being fucking hot) and I think I’m probably ready to resume my daily morning 5-6 miler.  I probably will start solo and work up to bringing the dogs with me.  As I believe I’ve mentioned before, Kira is a puller.**  I think I’ll be able to handle her after not too long.  What we really should do is spend serious time training her not to pull.  Ugh.  That is a topic for a much longer post though.

*Y’all it’s so fucking hot hot-as-balls-hot 80-degrees-at-7am-hot

**She, at 35ish pounds, pulls harder than either of my untrained, 150-lb Irish Wolfhounds ever did

So pain easing, range of motion improving, energy level good.  The surgical glue that covers my wounds is finally starting to peel off.  Unfortunately I’m one of THOSE people who like to pick at and fuss with things like that.  AND IT IS SO ITCHY.  I read somewhere online that you can smear neosporin on the surgical glue to encourage it to come off.  I might do that; then I can put some cortizone-10 on there and hopefully get some relief from this crazy itching.