What’s it really like?

I started having issues with my hip while training for the Nike San Fran Half Marathon which was in October 2013.

Melissa is really running the Half not the Full!

Melissa is really running the Half not the Full!

After the race I cut out running for the most part and started lifting more. Doing things that didn’t aggravate my hip.

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After 10 months of issues it was time to go see the doctor. My family would tell you that they had been trying to get me to go for months. I was in denial. I was scared and really didn’t want to know the “REAL” issue.

I didn’t want to give up my fitness routine and I truly didn’t want to know what the X-ray was going to tell us.

In August my chiropractor suggested I get checked for a hernia. My workout partner said she was a quack and to go to the Sports Medicine doctor in her office. That’s what I decided to do.

During my first visit he did take X-rays of my back and hips. Conclusion = Hip Flexor Tendonitis. He had me on 8 weeks of workout restrictions. No running, No jumping, No explosive moves, No lunges and I needed to attend 8 weeks of Physical Therapy. I was good with this. I cut out kickboxing and replaced it with the elliptical and my trainer had me do modifications during those particular workouts. PT was nice because I learned a lot of new stretches and ideas of what needed to happen for my body to get stronger in the areas that were weak after compensating for so long.

 Skeleton

 At my 8 week visit with the Sports Med doc he REALLY wanted me to have an arthogram and an MRI. I was in major denial about getting the arthrogram. Really who wants a huge needle stuck into their hip-joint? I managed to talk him out of this for another 8 weeks as long as I didn’t “CHEAT” on my restrictions. When I got home and talked to my family they told me that I would cheat and just get it done and rule out the laberal tear. (This was my biggest fear) So I scheduled the appointment.

Hip for cake

This is a random photo I found on the intrenet that shows what an Arthorgram is! See that long needle going into the hip-joint? This is what scared the bejesus out of me.

I really really didn’t want to have this done.

The day had come and I was an emotional wreck waiting to go back to the room. When the radiology tech came to get me my emotions just start pouring out. She was so great in comforting me and making me feel a ease. The radiologist doing the procedure was amazing. He talked me through everything and really helped me relax. The initial insertion is the hardest part. I didn’t feel much of anything after he got the needle in a little pressure here and there.

Hip Artho

Here is my arthorgram can you see the needle leading to the middle of the joint?

When we were done with the procedure I told the doctor

“A Brazilian is much much more painful”

He laughed and asked if he could share with one of his partners one of my buddies!

On to the MRI!

I’ve never had an MRI before either.

MRI

This is a picture of the MRI Machine at my hospital.

The MRI techs were amazing.

I had on some HUGE fancy hospital shorts and I was nervous therefore I was freezing. They wrapped me up in blankets and gave me all the instructions along with some head phones and a cloth over my eyes. They told me it was going to be loud. Man it’s like a jack hammer for 45 min and you can’t move. I highly recommend the earphones and an eye mask it helped me relax and not think about getting inched into that claustrophobic machine.

Results??? My radiologist buddy had me come into his office when we were all done. He said I don’t have a labreal tear but I do have degenerative joint diease.

All I know is he told me it’s time to switch to biking.

Hip 1 Hip 2

Here are the MRI pictures. The white is the dye they put in during the arthorgram.

I haven’t been back to the Sports Medicine doc yet to see what he’s plan of action is going to be. What I do know is that I have arthritis and a flap. The fluid from the arthogram helped with the swelling and my pain has been minimal for now. Running is pretty much out of the question I do not want to tear the labrum.

I’ve been focusing on lifting weights and stretching. I see in my future a fast “WOGGER”. I love the races and even if I can’t run I can wog a pretty quick pace. Time will tell!

Long story short! The arthorgram wasn’t near as bad as I had pictured in my mind!

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San Fran training continues….

Running pic

Week 2 training! 9 Weeks until San Fran!

Day 1

Intervals today 3 x .75

2:00 RI

Total 3.78 Miles in 50:00 includes warm up and cool down. Pace = 13:13

Day 2

Kickboxing

Day 3

Body Flow done and I managed to do one scorpion push up today! Yippee!

Day 4

 Body Pump and 4 miles. Not sure running was such a good idea after BP. 4.10 miles at a  12:44 pace includes warm up and cool down! Dang I need to get a faster pace!

Day 5

8 miles Pace = 12:18

Week 3 Training!

Day 1

Kickboxing done!

Day 2

Body flow done

Interval run uugghh! This was hard after doing body flow I was so relaxed.

10 min warm up

.62

Rest .25

1.00

Rest .25

.62

Rest .25

Total =3.53 Miles

46:09

13:04 Pace (includes a 10 min walk)

Day 4

I did manage to get 10 miles on the elliptical.

Day 5

5 miles on the AMT Elliptical

Week 4 training!

Day 1

Man o Man I’ve done something to my upper back. It’s killing me! No sleep and I really didn’t think I could handle punching this am. I am hoping body flow will help in the AM if not I will be finding a chiropractor and a massage therapist to get me some relief. UUgghh! I hate these kind of setbacks.

Day 2

Up for Body Flow and

3x 1.0 Mile intervals with .25 Mile Rest Intervals

Total =4.00 Miles 48:15 Pace =12:03

Includes 5 min warm up!

My stinking back has a HUGE not on my left shoulder. I have to be sleeping wrong. Waiting for the witch Dr. to call me back so I can get fixed up.

Day 3

I didn’t get up this morning had a work function last night and my back is still jacked up. Going to see about getting into a chiropractor today. I need to get 6 miles in today at some point. It’s been a 100 every day after work so it will probably be the elliptical.

Day 4

Another rest day to see if my back will heal up!

Week 5 Training!

Day 1

Boy I didn’t want to get up this am.

3 x 1.0 miles

.25 miles rest intervals

Total Miles = 4.0

Time=46:06 (Last week same run 48:15)

Pace = 11:32 (Includes 5 min warm up)

Day 2

I’ve been going 100 mph since 4:45 this am. Started with a nice ass kicking from my favorite instructor in kickboxing!

Day 3

OH MY GAWD! I over slept this am. Never heard my alarm. I haven’t done that in a long time. I guess I must be tired. I am so sad I missed body flow. I just decided to take today as a rest day.

Day 4

Today I did my 4 miles HIIT style.

Time = 46:40

Miles = 4.16

Pace = 11:13

Day 5

10 miles planned!

San Fran Training Week 1!

I decided to blog my training for the San Fran Half so I can remember what I did! So for those of you who want to train with me let’s go!

Nike

First day of half training! 10 Weeks until San Fran!

Day 1
10 Min Warm-up

1 Mile

400 Rest Interval

2 Miles

800 Rest Interval

.65 mile

Total = 4.90 Miles

1:02:36

Day 2
Oh my hammies are screaming today! Amazing how your body feels after one run. I did get my kickboxing in today !

Day 3
I got up extra early hoping to get my run in before body flow and when I got to the gym it wasn’t open yet. So I managed to split my run in half.

1.50 Miles 18:29

1.61 Miles 20:00

Total 3.11 Miles 38:29 for a 12:22 pace this includes my warm ups and cool downs.

Day 4
Body Pump done and Hip Hop in the evening!

Day 5
4 mile walk/ run hilly Redlands Mesa loop

Tiffany

To sweat or not to sweat!

During my junior high days I remember our PE teachers would stand with a clipboard marking our names off as we exited the showers.

Why you might ask? They wanted to make sure we washed the sweat off our bodies after PE. Haha back then I didn’t sweat let alone WANT to.

Until the last 6 months I didn’t sweat when working out. I am not sure if it’s due to my physical make up or the condition that I was in. Now I sweat like crazy and strive to be soaked by the end of my workouts. It’s fun to dirty the mirrors in kickboxing at the end of class.

sweat

this-is-not-sweat_web

Time to get our sweat on this month! Half training begins March 11, 2013.

March

My Story

Recently I’ve had several friends tell me that a recent Facebook picture has been an inspiration and motivation for them. Wow what an awesome compliment. So I thought I would share my journey with all of you.

My journey to a life of health and wellness began in 2002!

I will never forget the day when I jumped out of the shower and took a look at myself in the full length mirror. I did not like the image looking back at me. I was a happy mom of a 3-year-old, I had an amazing husband and a great job but I just wasn’t happy with myself.

I had watched a Montel Williams episode when my daughter was a baby about the Body for Life program. I had purchased the book then put it on the shelf. It was this day in 2002 that book was taken off the shelf and I decided to make a change.

The episode that Michelle is referring to is the one I watched when I bought the Body for Life book.

In 2003 I was fortunate enough to attend an Energy Camp for Women in Denver at the EAS headquarters. What an experience I had! Here is a before and after picture of me back in 2001 pre BFL and 2003 after a 12 week challenge.

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As we all know if you don’t stick to your health and wellness plan you gain back weight, lose muscle mass and your cardio capacity is limited. So in 2008 I decided that this was the year that I wanted to really learn for myself the “LIFE” part of the Body for Life. I had completed numerous 12 week challenges and never really did figure out what to do past the 12 week finish. Thinking in the back of my mind I knew I could do another 12 weeks. 2008 was the year designated for me to really move to the next level for “LIFE”.

A 26 week BFL marathon was an opportunity for me to continue my journey of learning about self-discipline, self motivation, determination and learning about my body not only physical but emotional as well. Planning each and every day and setting small achievable goals for the day, week, month and the year! Along with keeping positive thoughts about me each and every day helped for motivation!

Persistence is the key! I see so many people start out their challenge so strong and motivated and then they hit a life bump in their challenge and they give up. I think it is important to remember we all have life bumps but moving forward and keep persisting is a key attribute for “LIFE”. 2008 was a successful year for me on my health and wellness journey.

2009 brought more of BFL and finding balance in life of work, health and wellness. The first part of November in 2009 a good friend of mine asked me if I wanted to run the Winter Sun 10K with her. My response was “I am not a runner, but if you train me I will try.” She asked me how far and how long can you run for? Maybe a minute I replied. She said well we have some work to do. She gave me a training plan starting out running for 4 minutes then walking for 2 and I only had 6 weeks to train for this 10K (6.2 miles). What the heck was I thinking?

By week 2 I was running 11 minute intervals for an hour, completing about 5 miles or so. I thought ok I can do this. We ran the local 5K Turkey Trot to get me prepared for the 10K. Many lessons learned on this 5K. I did manage to complete the 10K in 17 degree weather and have been running since.

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I was still on the runners’ high when my running friend found the Warrior Dash race and suggested we do this race. Due to the fact that I still was on major runners high I jumped all over this. Signed up and started the training phase.

I continued to run in January 2010 and joined a contest that the gym was holding for the New Year. In February I started my new-found love KICKBOXING. During my 3rd class I pulled my right hamstring. UUgghh! I was very disappointed in this set back. My running slowed down for about 6 weeks. During this time I did the step mill. I thought that I would not lose much doing this kind of activity. Boy was I wrong! When I could run again it was like starting all over again.

Towards the end of July I started getting bored with the workouts and not feeling gains in running or in my strength training. Started missing workouts and getting just plain lazy. I tried to set up a training schedule for the last 28 days to get myself motivated and prepared for race day. I did find that I love to run outside on a summer morning. Hearing the birds chirp, the sun to rise above the Mesa is just a relaxing and energizing way to start the day. I also loved trying to beat my time each week when on my outdoor run.

determination

The week before the race I was on my outdoor run and my mind was just racing wondering if I could even do this race. Running hard and fast my heart just beating and my breath unable to be caught. I simply had a mental breakdown. Negative talk to myself thinking will I be able to do this. I am not ready for this race. As I peaked the top of the hill that morning I thought back to the Warrior Dash website and its training recommendations. It’s about your mental ability more than anything. I still didn’t convince myself that day that I was anywhere near being ready. I did however take 3 minutes off my run time that day. Ohhh something was working!

As race day approached I got more and more excited. I didn’t feel 100% prepared for the race. I could only do my best. So off we went to Copper Mountain. I just kept looking at that hill and thinking that it’s 9,700 feet above sea level and the oxygen is low up here. What am I going to do?

Shirt Good idea

As I look back now I have no idea how I made it over the fire or completed the Warrior Dash not only once but THREE times. It’s all a blur when the runner’s high kicks in. Each Warrior Dash presenting different challenges! Now on to new challenges in 2013.

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I now know why people continue to sign up for races. The feeling after your done is AMAZING! The runners high and the sense of self achievement and accomplishment is one of its own.

Will run for beer! Will run for beer!

In 2012 I ran my first ½ Marathon. Read my race re-cap here.

http://dee-liciousmusings.com/2012/09/24/denver-rock-n-roll-12-marathon-race-review/

So if you are ready to cross the abyss and get moving now’s the time! Let’s do it! 2013 is your year!

This is how we do it!

 

So if it’s music is it retro or vintage? Does it matter how many years it’s been?

Warrior Dash Week 10!

Day One: Rest and Read! I love a day when I can just read.

Day Two: Changed up my ½ Training from minutes to miles today.

4.50 Miles in 51:25

Day Three: Treadmill workout! Blech since I have started running outside I dread the treadmill.

2 mile run treadmill

10 Push-ups (Boy)

32 Bicep curls (8 full, 8 half,8 full 8 diagonal)

15 Shoulder Press

10 Push-ups (Boy)

15 Dips

15 Rows

15 lateral Raises

10 Push-ups (Boy)

15 Tri-cep Kickbacks

15 Pullups (Assisted I am a whimp)

Day four: I was so excited to go to kickboxing. Then the instructor didn’t show up! Boo Hoo! So I walked on the treadmill changing up my incline every 5 minutes for an hour. BORING!

Day Five: Rest Day!

Day Six: HARD run kept my heart rate between 95% -100% of max.

4.30 miles 47:37

Day Seven: Rest stayed up way to late!

Warrior Training Week 7! The Final Count Down.

I am so excited for our outfits this year for the Warrior Dash! We are going to look really cute before getting covered in MUD! Only 4 1/2 weeks left before the big day!

Day One: Rest Day

Day Two: Natatorium workout!

Pool Stairs down, up and across! When I completed a set I walked to the other end and did 10 BOY push-ups and 25 air squats repeat 4x then I did 10 dips, 10 wall push-ups and 10 lunges on each leg. Completed 25 minutes of stairs. Total workout time 45 minutes!

Day Three: 15: 00 on Treadmill and Kickboxing Class! I decided to only log “Map My Run” miles for the 30 Miles in 30 days!

Day Four: Kickboxing Class and Natatorium workout!

Day Five: Rest Day!

Day Six: 1/2 Marathon Training run/walk 4.56 miles 59:30

Day Seven:  My house to the pool. Walk 5 min, Run 45:00 = 4.26 Miles

30 Miles in 30 Days Total = 22.06