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None at all! I went with my husband and I always tell him to say something if I'm limping, because I can't always tell. He says I'm walking normally but when I try to increase my pace to speed walking I start to walk funny. Once I slow down to my normal pace (which is probably somewhere around an 18:00/mile) then I'm walking fine. So for now that's where I'm staying.

 

I'm hoping all of this walking helps me make a comeback to running at the end of January, so only a couple of weeks away!

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17/01/12:

 

Workout:

 

Was supposed to do a lower body workout, but I still had some DOMS from Saturday so I didn't go. Went for a 2.5 mile walk. I was going to do some yoga, but laundry and vacuuming got in the way.

 

Diet:

mung bean curry

mandarin

salad with mixed greens, carrot, tofu, nutritional yeast, and flax

apple

mandarin

2 bananas with soy milk, coconut, and cacao nibs

lentil-rice veggie soup, bread

1 glass red wine

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Ha, I like the way you think.

 

18/01/12:

 

Workout - Quad dominant/hamstring accessory & biceps

 

DB split squats (still some balance issues, but these are coming along):

20 x 5

25 x 5

30 x 5

30 x 5

 

Surgery tendon started to get sore so I didn't do my 5th set.

 

DB step ups:

20 x 8

20 x 8

20 x 8

 

Seated hamstring curls:

45 x 12

45 x 12

45 x 12

 

Hammer curls:

20 x 8

20 x 8

20 x 8

 

Stretched out my hamstrings.

 

Today is going to be one of our last sunny days for awhile so I went for a 3 mile walk.

 

Diet:

smoothie (banana, mixed fruit, soy milk, flax, protein powder)

banana

salad (mixed greens, kale, onion, brussel sprouts, cauliflower, tofu)

orange

celery

TVP meatloaf, broccoli, brown rice

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aw, thanks. I have warm fuzzy feelings for my pt clinic. I was so depressed when I started going...I had been on crutches for 5 weeks at that point and I had hardly left the house (we don't have a car, and I wasn't in any shape to take public transit). I had been working at home since my injury and I had hardly seen other human beings. I was so miserable and it felt like I would never be able to walk again. Over the next 3 months my pt and the rest of that clinic brought me back to life. On my last session when I said goodbye I started blubbering. I want to write a nice thank you note and send it, because I don't think I articulated myself very well in between sniffling and sobbing.

 

That sounds melodramatic, but I was in SUCH a bad place mentally.

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i went through something similar. after you know what happened, i was so depressed, but then it got worse as the injuries set in. my guy was such a great cheerleader, it got to the point where he could look at me and tell what was going through my head and undo it. i really believe the practice of good physical therapy is an art. sounds like you had great people! i was afraid to stop going to mine. were you? when the time came i cried once i got in the car.

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It was so scary! The pt clinic is in the same building as my surgeon's office. I finished the last pt session on my prescription in the morning and I wasn't sure if my surgeon was going to prescribe more or not. I saw him later that day and he said I didn't need pt, nor did I need to go back to him anymore either. It just felt so abrupt - these people (the surgeon, the pt, the clinic staff) had been such a HUGE part of my life for months! I saw them at least two days a week every week for months, and I didn't see much of anyone else at all. It was really scary to all of a sudden be on my own!

 

I hear about experiences people had with not so in-tune phys therapists and I really can't imagine - they play such a HUGE role in the recovery process!

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19/01/11:

 

Workout - Vertical Push/Pull & Abs:

 

Lat pulldown:

45 x 5

60 x 5

60 x 5

60 x 5

60 x 5

 

DB pullover:

30 x 8

30 x 8

30 x 8

 

One-arm DB push press:

30 x 5

30 x 5 (fail on left arm)

30 x 5

30 x 5 (fail on left arm)

30 x 5

 

DB lateral raises:

10 x 8

10 x 8

10 x 8

 

HIIT on stationary bike:

5 min warm up

11 intervals of 30 sec on/60 sec off

5 min cool down

 

Hip flexor stretches

30 kettlebell swings with 20lb DB

- 10 reps (wish this had a better name...)

front plank - 30 sec hold (puts pressure on my tendon, but not in a bad way. I think I just need to be slow with increasing the hold time)

side plank - 30 sec hold each side

 

Stretching

 

Diet:

I was SO hungry today!

 

lentil-rice veggie soup, small pc bread

smoothie with banana, soy milk, flax, mixed fruit, and protein powder

lentil-rice veggie soup, kale, small pc bread

mandarin, orange

grape nuts with soy milk and banana

carrots

black bean-rice patties, kabocha squash

1 glass red wine

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20/01/11:

 

Workout - Hamstring dominant/quad accessory, calves & triceps

DB RDLs:

40 x 5

40 x 5

40 x 5

45 x 5

45 x 5

 

Reverse lunges (still no weight as these are difficult to do on my surgery foot):

BW x 8

BW x 8

BW x 8

 

Goblet squats:

30 x 12

35 x 12

35 x 12

 

DB standing calf raises:

30 x 8

35 x 8

35 x 8

 

Overhead tri extension:

15 x 8

20 x 8

25 x 8

 

20 min. elliptical

20 min. incline walking on treadmill

5 min. cooldown on treadmill

 

stretching, focused on hips

 

Diet:

lentil-rice veggie soup

collard wraps with black bean-rice patties

baby carrots

salad at Chipotle - romaine, black beans, veggies, salsa, guacamole

 

my calf on my surgery side is sloooowly catching up to my other calf. I wish I had taken a photo when I first got my cast taken off - my calf was essentially non-existent. It's still smaller than the other one, but at least I can feel muscle in there now.

http://getfile2.posterous.com/getfile/files.posterous.com/lobsteriffic/EhvwGAtFGgaGmkHHFbJcgItCjfHiccvCphawxkxhHscbwjJqHFjaklIGudcm/-1828049122.jpg.scaled1000.jpg

 

check out my happening new t-shirt at the gym this morning (I swear I don't usually match my headband to my shirt, it just happened by accident!):

http://getfile4.posterous.com/getfile/files.posterous.com/lobsteriffic/jtkFwvpACpyFxCivjsnnDbwgqDAlAtwhkIdcrbxqoxJtyEexfwzqxgzswdgi/-1828049149.jpg.scaled1000.jpg

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Well thank you very much on the hair compliment - fact: I actually hate my hair and wear it in a ponytail most of the time, but I'm trying to get over that and now I'm growing it out.

 

To me my calves look wildly different, but everyone I ask says it's not that noticeable until I start pointing it out - so I guess that's good. I really wish I had taken a picture back in September. My calf looked like a skinny forearm!

 

Pumped about my progress. Onward and upward!

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21/01/12:

 

Workout:

40 min. elliptical

20 min. incline walking on treadmill

5 min. cooldown

 

the sun came out for a bit later, so I went for a short 2 mile walk

 

Diet:

TVP meatloaf, kabocha squash

collard wraps with black bean-rice patties, kabocha squash

banana with soy milk, coconut, and cacao nibs

Vega bar

TVP meatloaf

miso soup

1 glass red wine

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23/01/12:

 

Workout - Horizontal push/pull & abs:

bent-over DB row:

35 x 5

35 x 5

35 x 5

35 x 5

35 x 5

 

upright DB row:

15 x 8

15 x 8

15 x 8

 

DB bench press:

25 x 5

25 x 5

30 x 5

30 x 5

30 x 5

 

incline DB press:

25 x 7

25 x 6

25 x 4

 

hip flexor stretches

glute bridges x 20

flying dogs x 15

DB kettlebell swings x 40 (with 20lb DB)

 

light stretching, didn't do as much as I should have

 

3 mile walk

 

Diet:

grape nuts with soy milk

salad with romaine, black beans, carrot, onion, cauliflower, nutritional yeast, and flax

mandarin

apple

black bean soup with a few baked tortilla chips

1 beer

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Painfully close!!! I'm usually a Raiders fan, but it was fun to see all of the 49ers excitement around here.

 

I really don't have any opinion about the Superbowl now. I'm pretty sure New England will take it, but I am neutral towards both of the teams.

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24/01/12:

 

Workout - quad dominant/hamstring accessory & biceps:

DB split squat:

25 x 5

30 x 5

35 x 5

35 x 5

35 x 5

 

ROM on surgery side still not the best but it's getting better

 

DB step ups:

25 x 8

25 x 8

25 x 8

 

seated hamstring curls:

45 x 12

45 x 12

45 x 12

 

hammer curls:

20 x 8

20 x 8

20 x 8

 

HIIT on stationary bike:

5 min warm up

12 intervals of 30 sec on/60 sec off

5 min cool down

 

a bit of foam rolling

 

Diet:

I was really hungry this afternoon...

 

green smoothie (romaine, banana, flax, protein, frozen fruit)

big bowl of romaine, leftover black bean soup

2 mandarins

1 apple

banana with soy milk, coconut, cacao nibs, and a tiny bit of grape nuts

cesar salad, lentils with caramelized onions, roasted squash

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25/01/12:

 

Workout:

 

FIRST TIME RUNNING POST-SURGERY!!!

5 min. warm up

2 min. run (5 mph)/3 min. walk (3 mph) - five times

 

So it was kind of lame and slow and I didn't even break a sweat, but still, I'm back at it! I tried to watch my form and note any weirdness in my foot. I didn't feel pain, just tightness. But apparently that's normal and is from all of the scar tissue and I might always have that. My surgeon didn't think it warranted an injection if it wasn't causing pain and impeding my life at all.

 

Diet:

I ate a lot today and made some not stellar choices. I didn't have a filling enough lunch and that set me up for being in a snacking mood later on. Lesson learned.

 

grape nuts with soy milk, cacao nibs, coconut, protein powder

daikon and carrot "noodles" with bok choy

2 mandarins, 1 apple

cesar salad, celery

grape nuts with soy milk, cacao nibs, and coconut

squash

too many tortillas

2 cookies

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