My Kinda Day

The heat and humidity have broken. A sunny, breezy 75° Sunday, with no obligations, chores or "must do's", is my kinda day. As promised, I took Friday off from the gym to rest and give my overtrained body time to regenerate muscle fibers, and energy levels. I've enjoyed two nights of 10+ hours of sleep, and for a couple hours this morning I took advantage of the sunny east side of our yard, reading a good book in my new gravity chair while catching a little color. While I'd like another day off to continue this restful trend, I do feel ready to hit the gym tomorrow for a killer Ben work-out, and will keep my eye on the prize of having a 4-day week followed by a 3-day weekend!

Overtraining Syndrome

I’m bone tired and believe I have fallen into the overtrained zone. Overtraining happens when you don’t have enough time to recover between work-outs, and I must admit I’ve been going at it hard. Two hour work-outs M-F, plus the added afternoon hikes on Tuesdays with my client group (that’s over with as of this week), and longer weekend hikes with Joe. Throw into the mix increased demands after work and decreased hours of sleep, and BAM, you’re overtrained.

How do you know this is happening? In my case, since I’ve been overtrained before, I knew that my on-going level of fatigue coupled with an inability to get my heart rate into it’s usual cardio zones meant I needed rest. Why did my heart rate slow? I knew you’d ask, so I searched the web, and am pasting in the precise explanation: “The failure of blood vessels to constrict, due to cortisol depletion caused by overtraining, lowers the peak heart rate threshold.” How do you treat this condition? With rest.

I shoulda slept in this morning instead of taking a Spin class, but I knew Rosanna would be there and didn’t want to leave her hanging. As it turns out, she only came to class for me, so we both muddled through together. Today’s class was focusing on interval training, which typically peaks my heart rate into the low 160’s. This morning I couldn’t get out of the 130’s no matter how hard I pushed. So, tomorrow and this weekend I will sleep in, take it easy, and drink lotsa fluids. Here are some other common warning signs of overtraining:

· Washed-out feeling, tired, drained, lack of energy YES!
· Mild leg soreness, general aches and pains YES!
· Pain in muscles and joints
· Sudden drop in performance YES!
· Insomnia
· Headaches
· Decreased immunity (increased number of colds, and sore throats) I Feel Something Is Brewing
· Decrease in training capacity / intensity YES!
· Moodiness and irritability YES! YES! YES!
· Depression
· Loss of enthusiasm for the sport
· Decreased appetite I WISH!
· Increased incidence of injuries.

June Floods

June is fast becoming the Wisconsin month for floods. Last year's early June floods were historic, and this weekend's has been nothing to scoff at either. In a 24 hour period we received over 6 inches of rain in Waukesha, which is enough to cause the Fox River at Frame Park to overflow it's banks. Saturday morning we decided to include an investigation of the river's status in our hike. Originally we were to hike Minooka Park with Heather, but knowing the trails would be underwater or total mush, we rescheduled. The rains brought heat and high dew points, making our 2 hour, 8 mile jaunt through the stately streets of SE Waukesha, under a blazing sun, a sticky, thirsty endeavor. I'm pleased to report that after running on the treadmill Friday, Joe's feet were fine pre and post hike. As for me, my pringly foot, smaller left calf muscle, and tweaky hip did not interfere with my pace or ability to complete the hike. Our hike was rounded out by a pit stop at Blockbuster where we rented, at long last, "Slumdog Millionaire" for a restful evening. A restful evening, after showering and attending a graduation party for a friend's daughter. A restful evening dotted with spicy kung pao noodles, chilled watermelon and chocolate cookies!

Feet Update

Our feet are the subject of today’s blog. Joe’s stress fractures should be healed now. For 2 months he’s avoided high impact activities, such as running, jumping and pogo sticking, and has taken the recommended extra 600mg of Calcium each day. His feet have not hurt for a couple weeks, and aside from having another bone scan, the only way to know he’s totally healed is to introduce impactful activity. To that end, tomorrow Joe will start running again in a walk/run split of 5 minutes running (on the treadmill) and 5 minutes walking. His feet will let him know if he can continue.

My left foot continues to feel the effects of nerve damage. I have a prickly, tingly sensation on the underside of my 3rd and 4th toes that extends along the underside to mid-foot. This sensation varies from day to day, based on how tight my glutes and various other core muscles in the hips and back are. I have experienced multiple days where my foot feels near normal, but in general, it remains symptomatic. I constantly monitor my posture and position, as I have noticed a tendency to stand on the outside edge of that foot (I think to avoid the tingly part touching anything), as well as a new inclination for that foot to turn inward. I’m good at ignoring the "pringly" (prickly combined with tingly) feelings, and the outside world would never know it’s a bother.

6 Month Anniversary

Wednesday, December 17th, 2008. Wednesday, June 17th, 2009.
It was 6 months ago to the day and the date that an MRI diagnosed my excruciating pain as an L4/5 herniated disc. I was two months into weekly chiropractic care for a nagging lower left back and hip when a turn for the worse occurred. The superfluous events we remember surrounding major life experiences always fascinate me. Here's how I remember things:

Monday, 12/15 a long awaited new co-worker started. I was excited to have a fresh and competent member of the team. My hip and back were feeling good, and I was looking forward to running a New Year's Day 5k.

Tuesday, 12/16 I woke at 4a.m., per usual, with a little tweakiness in my left hip and lower back, but nothing that I hadn't been experiencing for the past couple months. I was confident that this bundle of tightness would loosen when I hit the gym. During my respective elliptical and bike work-outs I felt a tugging in the hip/back area that did not melt away as my muscles warmed up. The tugging transitioned into pain as I prepared for work in the locker room. I remember wearing army green cargo pants and a scrumptious cranberry v-neck sweater that has threads of army green, orange, and indigo in it (see what I mean about superfluous details?) I arrived at work, planning to bear the pain, when my friend and co-worker, Diane, called me to relay she was coming in late. She noticed a tightness in my voice and asked if I was okay. This unleashed the flood gates, initiating hours of sobbing - no doubt a release of all the tension and worry that was mounting over the past 2 months of on-going problems and need for chiropractic care. I called my chiro for an emergency appointment, received some temporary relief, and was given an appointment for an MRI the next morning. I remember sitting in the car after seeing the chiro, talking to aunt Shirley, hearing her suspicions of a bulging or herniated disc, and her warnings to never go under the knife if it can be avoided. I was horrified, but just knew I wouldn't be in that predicament. Strong, healthy, athletic me, have serious back problems? No way. At the same time, I feared the MRI would find nothing, leaving me to suffer as a medical anomaly. I didn't get a lot of work done that day, and fretted over the heavy snow predicted for the early morning commute to the MRI clinic.

Wednesday, 12/17 I was in a decompensated state. I could hardly roll out of bed. My lower back felt like it would break in half at any moment. I felt unbearable tension in the area of my tailbone, as if a large force was bearing down. It hurt to sit, stand or lie down. I was in new territory with a level of pain that I'd never experienced in my life. I could find no position for relief. I also had left sided sciatic leg pain. Joe navigated the snowy roads to Delafield for my 7a.m. MRI. I wore long black yoga pants, a nubby muted green Columbia sweater top, my hair in a ponytail. I feared the pain of lying still on my back for 30 minutes. I opted for rap music on my MRI headphones, which pumped me up, but made it difficult not to move, as my head and neck wanted to reflexively pop to the beat. With the films in hand, I crawled into the back seat of Joe's car to lie on my side. Once home, we held the films up to the kitchen light, and saw three large bulging discs along my spine. Large enough for any lay person to see and know things ain't looking the way they're supposed to be! I was relieved to know there was a real cause for my pain, but now what?.... We headed our separate ways to work - me, unknowingly for the last time for 11 days. I was determined to get to work no matter what because beloved Carl Raven, our psychologist, was having a retirement party at noon. Again, I vividly recall my clothing - too much to go into here, but rest assured it was a smashing outfit :) I had trouble driving to work, sitting or standing at Carl's party, and in general, paying attention to others when they spoke. With much braggadocio I shared my MRI films with co-workers - I mean hey! If you're gonna blowout a disc or two or three, you better do it as well as me and be proud! I worked late that night, suspecting I might not be in the next day. When Joe called on his way home, he asked if I needed anything, and I requested a cane. The rest of this story picks up with my very first January blog entry (go back to posting number one).

I love marking anniversary dates as a way to measure progress and change in life. I appreciate you joining me in this trip down memory lane. I can see I've made a remarkable comeback, and though it's not complete, I'm envisioning a blog on 12/17/09 that closes the circle, reporting on resolved nerve damage, and extended periods of time with no back or hip tweaks.

Where'd The Weekend Go?!

This amazing photo was taken by Joe yesterday at Milwaukee's Boerner Botanical Gardens after a morning rain shower. Joe's parent's drove up from Louisville to see us for the weekend, and it was a whirlwind. They arrived Friday evening, and left this morning - so not quite a full 48 hours. The week leading to their visit was exhausting for us both, with much going on at work, even more going on at home with cooking and cleaning in anticipation of their stay, and a mounting sleep deficit.

Friday night Ma & Pa Liello were treated to a home cooked vegan meal of apricot tofu, spring veggie risotto, and orange-chocolate cake. Since we hadn't seen them in over a year, they had the pleasure of looking through 4 thick photo albums: our Napa-to-Sonoma 1/2 Marathon scrapbook, our Idaho backpacking trip, our recent trip to Montana, and a "miscellaneous" album of photo ops showcasing the past year.

Saturday we kept the cyclone of activity going with a stroll through the botanical gardens, a picnic lunch at the Retzer Nature Center, followed by a show at Rezter's planetarium, and topped off with a hike covering all the Retzer trails. Next, we zoomed home to meet Aunt Shirley (she's good friends with Joe's mom, Jane) for a social hour, and then it was dinner for the 5 of us at The Golden Gate - allegedly the 2nd best Chinese restaurant in the United States. Note I said allegedly. That brought us close to bed time. This morning after the Liello's left we spent 6 hours doing all the stuff that needs to be done on the weekends to make the week run smooth, and now it's time for bed and the start of a new work week. (Sigh.............!)

Making Plans

I am excited to report we have made wonderful travel plans for our Grand Tetons backpacking trip in August. We scratched the driving idea – after 26 hours in 2 days to Montana, we couldn’t stomach the thought of 22 hours to Wyoming in 2 days. My hip/butt/back could not withstand it either! We will fly directly, which reduces our worries about lost luggage/gear, since there will be no plane transfers. We’ll fly to Salt Lake City (SLC - a new city for us!), rent a car and drive 6 hours to the Tetons, arriving by mid-afternoon. The drive will cover some territory we have not seen, which is a bonus. One of the best things about this plan is that we won’t have to start backpacking the same day we arrive, as we have typically done (which is exhausting after all the travel). Instead, we’ll have a day-n-half to chill, acclimatize, do some light hiking, etc. AND it’ll be the same easy pacing coming home. We won’t have to rush. We’ll have a solid day before we return to Milwaukee to check out SLC, and possibly have dinner with friends who live there.

With the transportation issues resolved, I can focus entirely on prepping my body for the trip. We’ll hike about 10 rugged miles per day over difficult terrain up and down the mountains – gaining and losing elevation in a fabulous cardio work-out. I’ll need to be careful that I don’t bend my torso too far forward when slugging uphill, as that creates an opportunity for my herniated disc to push out further. When the spine bends forward, it creates an open gap between the vertebrae, which puts pressure on the disc and causes it to bulge. Part of my prep work will be doing local hikes with my full backpack on so I can make adjustments to my posture and body mechanics in advance, with the hope that such alterations will become natural by vacation time. I’ll also continue my training with Ben, and envision ideal backpacking circumstances for the duration of our trip!

On a different note, just one quick shout out to my sister Christine. We were on vacation when she celebrated her birthday May 23rd and life’s been hectic since then, BUT, I didn’t forget the day. HAPPY BELATED 45th BIRTHDAY!!!

Needing A Nap

Welcome to a dark, chilly, Wisconsin June day. The hopeful warmth of yesterday's 80° rays have been replaced with the oppressive grey-blue blanket of November clouds. I write from the cozy confines of a heavy hooded sweatshirt in the computer warmed music room, while the family room couch beckons me to come rest and do nothing... A tempting proposition to recline on the couch with a wall of windows including me in the sylvan vernal world of our yard, while shielding me from the rainy dampened air. Yes, a lazy Saturday afternoon nap would be fun. And what's any of this got to do with this picture? Well, not a lot, but work with me. This is Laura with 9 week old Josie. We met Josie for the first time today, and what better place for that meeting than Tandoor? Josie had barely been conceived when Laura and I sat at Tandoor one steamy July day last year, the first of many Tandoor luncheons Josie would attend prior to entering this world. This afternoon Josie hung in there for a couple hours with us, engrossed with the light patterns on the ceiling, indulging in the scent of Indian food and enjoying a good bowel movement :) Inevitably, Josie's eyes grew heavy, and a nap loomed imminent. Now with my belly full of good Indian cuisine, the weight of gravity laden clouds and the ability to leave my "TO DO" list for another day,I too will take a nap. (like how I tied that all together?)

Learning Curve

I am happy to report significant improvement in my hip. Maybe you guys had no doubt that it would get better, but for me there’s always a worry that a new ache or pain is the beginning of something bad. My herniated disc will never be a resolved situation. If someone has surgery to repair a broken bone, to replace a joint, etc., it’s a done deal. There doesn’t need to be a nagging fear that re-injury has occurred. My disc will always be herniated to some degree, and I will always be at greater risk for new problems. However, I am confident that as time goes on I will get a better grasp on what is a fleeting, normal pain, tightness, etc. and what needs more attention. Right now I’m still in a period of learning my limits, how far I can push; what I need to do to pull back.

My hip got better through a combination of rest, exercise, stretching, ibuprofen and Chinese herbal plasters. My friend Susan sent me these plasters, which she’s sworn by for years, and now I offer testimonials for them too. I believe they helped my hip heal a lot. If you’re curious, here’s a link http://asiachi.com/paexanpl.html - they’re cheap and plentiful. Get some for yourself and loved ones :)

Hip Giving Me Lip

I was hoping I wouldn’t have to write about my sore left hip, that it would only be a problem for a day or so, and not worth mentioning. But, this blog keeps me accountable and talking, so here it goes. Since the road trip to Montana, my left hip has been a little tweaky. Friday that tweakiness expanded into owy-ness. I hoped my Friday massage would fix the problem, and though it helped a bit, it didn’t remove the hitch (BTW, my therapist advised me to schedule a 90 minute massage vs. a 60 minute massage the next time I do a long road trip!). I was confident it’d be better in the morning. Saturday Joe and I clipped along on a 5 mile hike, and towards the end of the hike, my hip was feeling sore, but as I remained on my feet the rest of the day doing house stuff, I wasn’t overly bothered by it. I iced, I took ibuprofen, and Saturday night I used an adhesive lidocain patch. Things felt a bit better early Sunday, but towards evening it acted up, si I cancelled my Monday morning whooping with Ben, and I tapped into some leftover Flexeril (muscle relaxant) for the first time since January. The Flexeril knocked me out so much that I couldn’t get up at 4a.m. for the gym, which is probably a good thing. By 6a.m. I fought to tear myself out of bed and to work, and have felt sleepy all day. My hip is a little better today, but when I bend forward or stand on my left leg too long it throbs or pulls a bit. My game plan is to take it somewhat easy for the next week to give any muscle strain or irritation time to recover. If I’m not better after a week, it’s back to the drawing board. Two steps forward, one step back ….