THOU SHALT BE A COMEBACK

I 'm borrowing a minivan I can get in and out of and drive.  yay!  Went to the downtown Y and had a nice 60 minute core workout.  The Shadow helped me out with handing me medicine balls, weights, etc...I see ortho tomorrow.  The wound on my calf is ummm aggressive they are going to have to do something about that soon.  Cultured it today.

good solid hour of core at the Y

Then I went to see the orthopaedist.  The fracture is stable.  He said weightbearing as tolerated, start with some partial weighbearing and add from there.  So I got up and walked and it startled him.  It is a slow, limpy, ugly walk but I am done with crutches!!

30 minutes of core at the Y, learning a new routine courtesy of the Shadow.  Ortho says I can ride an exercise bike when my knee bends enough and if there is absolutely no pain.  My knee doesn't bend enough yet..but I am working on that.  Better every day.  I even limp faster already today.

solid hour of core and arms at the Y, probably longer.  laid on my back and lifted my legs up and down and flexed my calves.  Every day is getting better, limp is better, faster and not as bad today.

Went down in the cold drizzle to watch the Prairie Fire half-marathon.  It was quite a bit of walking and my leg is done for the day.  Good to see my friends out there.  Taking a day off to rest the leg and a few sore core muscles and than tomorrow shall be back at it.

40 minutes at the downtown Y. tried to go rapidly between sets of one-legged pushups and abs to get my heart

rate up at least a little, than did sets of weights with more abs in between.

tried to bend my knee more last night and it felt like something was gonna rip

so I stopped. will have to be patient to do cardio, stationary bike if the knee

bends first or pool of the calf wound heals first. I'm still placing bets on the

knee

My exercise plans got de-railed when me and my daughter got rear-ended after I picked her up from school.  It was minor, and we are fine, but the rest of the evening was spent getting her checked out because she said her head hurt, calling insurance, etc...  I am getting a complex about this getting hit by cars thing.

Went to the downtown Y and made attempt 1 to get on a bicycle. No go, not even

close, the knee doesn't bend that far. I hopped off, dejected, when I spotted a

lonely little machine I have never noticed before. I went over to investigate,

and quickly learned I had found a gem! The seated stepper! You sit on it and

extend your legs and put your feet on the pedals, and then the arm things move

like an elliptical so you can generate most of the force with your arms and you

can make the steps little so your knee doesn't bend too far. I did 30 minutes,

wanted to do more, but decided I would wait and make sure there are no

repercussions with the knee before I do a longer session tomorrow. It's not

running, but it does get my heart rate up at least some! After that did about 45

minutes of abs, arm weights, and push ups

30 minutes on the seated stepper and then got called away.  a close friend of mine was found code blue in the morning, he was resuscitated but won't know for several days if/when he will wake up.  praying, they have a one year old baby and he is only 30.

am:  attempt 3 bicycle.  nope.  45 minutes seated stepper, and then the knee began to bark so went and did weights and abs for 40 minutes

afternoon:  so there is a barely noticeable hitch in my gait when I walk, and when going uphill it disappears.  My ortho DID say weightbearing as tolerated....so, I got on my home mill and set a conservative 4mph, 5 minutes flat, than 5 minutes each at 8%, 9%, 10%, 11%, and 12%.  kept my steps light and quick to minimize impact--no pain.  I feel like I was being a bad patient but there was no pain!!  If there are no repercussions from the knee tomorrow then you betcha I will do more of that!!!

my friend pulled through the night, they are warming him up from a medically induced hypothermia all day today and then we wait for him to wake up.  they said don't expect anything until Monday.

treadmill:  4mph, 5 minutes flat, 10 minutes each 8,9,10,11 percent, 5 minutes 12 percent, 5 more at 8%, 5 flat to cool down.  30 minutes easy cybex bike.  40 minutes weights and abs. 

endless stairs.  the stairmill, did one hour and climbed 493 floors and sweat more than I have ever sweat in my life.  35 minutes after on the cybex bike then had to call it quits because my knee didn't really like the bike today.  with that much sweat, I decided to weigh myself.  pleasantly surprised, not nearly as bad as I imagined because without running I feel like a shapeless slug

To my longtime buddy, partner in crime from paramedic school, loyal friend who always had my back, loving father and husband to his beautiful family, I will miss you Scott.  See you on the other side, you are loved.

another gym rat day.  one hour on the endless stairs, tapping out at 522 floors.  next treadmill walking: 4 minutes 4mph flat, 10 x 1 minute on off between 8% and 14% grade, 5 minutes at 4.8mph 2%.  then 40 minutes of abs, arms, and weights.

uphill walking. 10 minutes warm up 8%, then 5 x (5 min 10%, 5@12%, 5@14%). first

set at 4mph, remaining 4 sets at 4.5 mph. 5 minute cooldown 8%. I think this

treadmill was calibrated wrong because this should have been harder

not feeling it today. climbing muscles were tired and I bailed at 45 minutes on

the endless stairs, went to finish out some cardio on the cybex but it kept

slipping off resistance suddenly and jarred my leg hard several times. it hurt.

disconcerted, I got off and went to the recumbent bike. after 15 minutes I

realized it did almost nothing for my heart rate and now I was just grumpy with

an aching leg so I got Vanessa out of kidzone and as we were walking to where I

parked on 3rd street a car came blowing by close and fast. we both screamed and

I about puked. so we shall spend the rest of our anxious day at home eating

pancakes and doing laundry. some days

30 minutes cybex bike.  40 minutes weights and abs.

We buried Scott today.  SCEMS Honor Guard did honors and I was grateful, Scott was a founding member and glad he was honored.  They were able to use all his organs, so his heart is beating somewhere.  Godspeed my friend.

65 minutes endless stairs.  657 floors.

one hour rowing, 45 minutes adaptive motion elliptical, errands, then 15 minute warm up on bicycle before 40 minutes of core and weighs.  I do NOT give up on sub-3 this fall.

Oh Lord. Thank you for letting me live to run again! I went to the Orthopod today, he says everything looks great! Still some swelling and tenderness over the kneecap and medial side preventing me from squatting and kneeling without pain, but gonna do physical therapy this week, with the intention of being released back to work on the streets next week!! And then, I asked the million dollar question, when can I run?? He said I can start easing back into it TODAY! So I drove straight to the downtown Y with my daughter. 3 easy miles on the indoor track, felt strange and herky jerky and tuggy at first but the feeling dissipated. Then I walked a little then hopped on the treadmill for 3 more nice and easy. No pain, just the odd feeling you get when you haven't ran in a while. 30 minutes of abs after. Hoping the PT can work their magic and I get on my ambulance next week!!

First run in the great outdoors since the accident.  4.5 miles with Jennifer.  no watch. it was slow.  running feels awkward and herky jerky.  leg is holding up fine, but I can tell my body is just not used to impact at all.  afterwards hit the Y for 20 minutes on the stepmill and a quick 25 minute core and weight workout.

Pretty sure my doctor would put me in a cast if he knew of my antics today.  Met some of the badgers at HS and jogged 6 easy, than drove to GoRun East intending to walk the Oklahoma fundraiser 5k but ended up jogging it with and having some good conversation.  No injury pain(I would've stopped), just mildly sore muscles that are not used to impact.  It was a great morning(humid but not too hot)!

Nice n easy with Bling, aerobically I seem to have not lost much at all but there is nothing smooth about my running and my legs still feel like stiff tree trunks.  Did an hour of core and weights afterward.  I am back on the sub-3 diet so did some grocery shopping to keep good choices nearby.  Very motivated.  During June I will lose the 10 pounds I managed to gain and rebuild fitness.  Then the marathon training starts, and I am very, very serious.

6 miserable miles on the home treadmill. It needs to be recalibrated, badly.  10:00 pace feels like 8:30 pace, 8:30 pace is bordering on a tempo run, and 6:00 pace is absolutely suicidal.

Stopped in the Y in the afternoon and did 40 minutes core and weight.  Evening track workout with the GoRun group.  Showed up early and plodded 3.25 miles to warm up, then did a little ladder 200-300-400-300-200.  Times were 38, 59, 1:21, 59, 35.  plodded a few miles to cool down.  felt weird but good to move a little faster.

8 easy on the mill.  20 minutes abs after.  keeping an eye on the weather.

8 ez on the indoor track with a few surges at what I think is 10k pace. mini core workout after for 20 minutes.  That's it until the 10k race Saturday.  That is going to be my baseline fitness test to see where I am.