Angela Naeth MPT BsHSc - Elite Triathlete, Physiotherapist by trade
Monday, November 26, 2007
The results of the stress fracture are in - yes -its indicative of a stress fracture...meaning I am not able to run for possibly another 3 weeks. The boot is doing wonders and it feels better already.
Sunday, November 25, 2007
Yesterday I chickened out of the cold for riding a quickly ride on the cyclocross bike and Powercranks. I did however get some VERY warm gloves yesterday, food, and played with hobbes. I am planning to get out there today and dress in enough layers to keep me warm. I sometimes hate getting out in the cold but I cannot complain. There is no snow here - only in the hills and -2C is nothing compared to what I am used to. Its crazy how we easily forget what cold really is!
The foot - I am certain is a stress fracture. I looked at the bone scan myself - and well there is definitely re uptake on the third metatarsal. I am wearing a boot now diligently and using a bone stimulator. I get the full reading of the scan on Tuesday. It may just be a slight reaction and its showing progressive healing. Either way, I have to wait until I am pain free for some running again. I am positive though - this couldn't come at a better time...better learn now and prevent this from happening again!
Everything else is great in Penticton. Erik and I say almost everyday how much we love it here. We both need some mtn bikes (or at least Erik as I have the cyclocross) so that in the spring we can check out the trails we have yet to venture on.
Plan for today: STRETCH - I lack in this area. I have been skimping on doing yoga because so many position involve movement in my foot - and now that I am trying to keep the boot on, this is even more of a difficulty. I will stretch though!
BIKE - indoor and a bit outdoor when it warms up a few degrees
WEIGHTS - just a quick upper body endurance-strength.
SWIM - possibly if the time permits and the energy is there! Just a flop of sorts EZ PZ.
Saturday, November 24, 2007
When I first got on the bike, I had no idea how to even start pedalling. I was riding downhill for a good ten minutes because I live on top of one. I couldn't get my feet around the pedalling so I rolled down the hill with both feet dangling. At the bottom, I finally was able to pedal - but not in any sequence whatsoever! However, after about 2 minutes I finally got the pedals going in circles. I managed a full hour on the cranks! I was very surprised. My cadence was slow and I had to stop pedalling every 5-10 minuets to give my hip flexors a bit of a break for a few seconds. All in all though, I was quite surprised with myself. I have heard horror stories of people going on their bike with their Powercranks and not making it home! I may have took it easy though - I couldn't keep my cadence up that is for sure - if I tried - then I would have been doomed at the start!
Today I am going to be using them again. I have two rides planned and one will be on the Powercranks outside or indoor if the weather doesn't cooperate. That may be another story - using the Powercranks on an indoor trainer!
Thursday, November 22, 2007
This is a must for everyone! About one month ago I was provided an Excalibur Dehydrator by Nature Vitamins Plus. It truly is one of the best things that I have in my house for helping me achieve top quality nutrition. I now have my pantry packed with nutrient dense snacks for training and meal preparation. As an athlete it is sometimes hard to make sure to get a good variety of nutrient dense foods because you are always on the go or too tired to make some nutritious meals. I have found that with the Excalibur Dehydrator, I am able to hit two birds with one stone: nutrients and convenience.
One of my favorite things to do is find food in my fridge for some ingredients to blend together and dehydrate. I have found that using any type of vegetable works with a base of ground nuts. I have used everything from: fruits, kale, and even soy yogurt. Everyday is a different concoction. I recently just made pumpkin flax crackers that were delicious.
Along with a great way to make top quality snacks, the Excalibur dehydrator is the easiest dehydrator I have used. It is easy to clean and easy to use. Everyday I have some type of snack that I have made in the Excalibur. It’s a great way to pack in the nutrients and have healthy snacks no matter where you are: biking, running, walking, travelling or just at home!
Wednesday, November 21, 2007
Now for the foot: its not really any better. I am scheduled for a bone scan this Friday in Kelowna. Yesterday I went to a pedorthotist and got my gait analyzed. The left foot (the one with the pain) apparently pronates twice as much as the right and this is probably the culprit. I also was provided metatarsal pads (that were put in the right position!) and we are going to be looking at restructuring my orthotics after I receive the results of the bone scan. This is a slight damper on the training but I am making the most of it by alternating pool running, cross training and increased swim and bike volume. And now with Powercranks - I think I will desiring rest after 5 minutes of their use!
Friday, November 16, 2007
The next important aspect I was told about was my limited strength. I thought I had the arms of an arm wrestler - hmm, I would have to say my strength lies within! I do have to agree with me needing more strength. This will be worked on over time but as Chuckie phrases: length before strength, strength before speed.
Biking has been indoor as of late. I don't mind it, although today is such a beautiful day outside! We have been trying to get a few numbers in the bank off the powertap. I still haven't received my Powercranks - they are stuck somewhere between the US border and my house. I am anxious to try them out!
As for the foot: its slowly mending...there is not much more I can do but stay off it, cross-train and prevent this from happening again! I have been to every avenue: Doctor - x-rays (clear), bone scan requisition (need to check for time slot), Chiro (adjustment), Physio (me!), Bone stimulator (using), Shoes testing (Peach City Runners), Met Pad (using), Massage (appointment next week), Podiatrist (appointment next week), X-training (water running and gym equipment), and last but not least...absolutely nothing!
I have no other workouts on the schedule today but I do hope to spend sometime soaking in the rays with Erik and Hobbes. First I must work though. Work before play. Although, I agree with this saying much more: work is play - or at least it should be.
Tuesday, November 13, 2007
My secret weapon: a bone stimulator! HOWEVER, with that said, I may be just going over the top with the thought of it being a stress fracture ('it' meaning the pain I have in my forefoot when running and walking). It just may be some soft tissue strain. Either way - I am doing the rehab needed and staying off the feet the best I can when I am not swimming, biking or other non-weight bearing activities. Slow and steady...
AS for the rest of things, everything is going great! Erik and I have made big changes in our little home and with our kids: Calvin (our cat) and Hobbes (our fanatic border collie who is literally human). We are loving Penticton and our new place we call HOME.
I have been changing the diet a bit as well to include more alkaline foods. This is very important for stress fracture prevention. So no more small doses of caffeine! This is difficult on work days...but I will Survive!
Well, it is well past my due time to get on the bike for my indoor bike test of two hours. I have been postponing this as late as I can today with a solid 1.5hour nap, a very early dinner, time for digestion and well now I have no excuses but to put on the bike shorts and start pedalling. Its a mental thing to say the least...2 hours at a sustained HR - indoor is tough. But toughness only makes you stronger - mentally and physically!
Sunday, November 11, 2007
The biking hours and swimming of course will stay the same - if not increase a little. Today I am planning an outdoor ride - in NOVEMBER!!!
Thursday, November 8, 2007
The cyclocross bike is here and I am just waiting on the Powercranks. I am hoping to still venture outside on the roads with this bike and cry in agony as my hip flexors get a 5 minute workout.
Friday, November 2, 2007
The best thing of course, was the local anesthetic of my whole right arm. It literally felt like another human being's arm; it was very cool and freaky at the same time. I would imagine opening and closing my fist - and I could feel the sensation in my head, but nothing was happening down below. It made me think of amputees, and individuals who are paraplegics. I just cannot imagine what they must go through. For me, I relished in the moment because I knew it was only temporary. My arm would dangle like it was not part of my body and when I held my hand, it felt as though I was holding a strangers hand. It really was a very neat experience.
Along with that, I managed to have a great sleep as my arm was fully incapacitated. This morning I have full function back and NO PAIN! This is awesome. I got some pain relievers last night just in case, but it looks as though I will not have to take them at all. The less the better!
On the agenda today is two easy runs and some STRETCHING! I missed that yesterday as I was trying to get in my swim and a quality bike workout in the morning before the surgery. Both went great - minus the hunger pains in my tummy. I was not able to eat before the surgery - though I did cheat a bit and had some soy milk before and after swimming. :) Food never tasted better at 5pm last night!