Advice for a Fellow Arthritis Sufferer

I've registered to participate on the American Cancer Society's DetermiNation NYC Half Marathon team in March 2014. So I decided to search the internet to find a beginner runner's training program that wasn't only focused on running, but also incorporated cross training and other forms of exercise. I found one that looks like what I am looking for: Hal Higdon's Novice Half Marathon Training Program.  The program included 2-3 days of cross or strength training.  

As a beginner runner, I neglected to include this in my training, and I do believe the lack of cross and strength training contributed to my knee troubles.  I was always subject to becoming a victim to arthritis (having several family members with it, myself having a major knee injury years ago, and being overweight).  All I wanted to do was run.  Occasionally I did some strength training, but it was a regular part of my workout routine.  As my knees have hampered my running, I have come to appreciate the benefits of cross and strength training. 

You may want to run, but more importantly, you should strive to keep moving! 

MONDAY'S MEDS: The DOCTOR IS IN (6/3/2013) - Foods that Battle Knee Pain

Suffering from knee pain? You're not alone.  And maybe it's the foods that you are eating that are to blame. Some of the culprits are refined sugars and red meats.  But have no fear, these fours foods can help ward off  inflammation and pain:

Soy
Fresh fruits
Fish
Herbs and spices

Read about the curative properties here: 4 Foods That Fight Knee Pain

Road to Victory 2013

Not wanting to be like the rest of the crowd, I'm setting my New Year's resolution now.  Why put off tomorrow what you can do today? 

Part of the motivation is before I'm approaching a milestone birthday next year (2013).  Earlier this year I started my 50 by 50 campaign. I must say that I haven't been very successful. I believe I can still make the goal, but I must be more deliberate and put a plan of action in place.  Also, I have an incentive to keep me motivation - a cute little outfit I purchased awhile back I want to wear on that great day:



"New Me" Gear



Rock N Roll Goddess

Part of the motivation is the realization that running is likely out of my future fitness.  Due to the progress of arthritis in my knees I know I need to find out other avenues to shape up. 

And part of the  motivation is that my mom is always teasing me about all the 'toys' (exercise equipment )I've purchased and eventually become dust collectors (how many of us can relate to that - LOL).  My personal equipment arsenal (the 'toys' I can use at home/outside the gym):

GAZELLE



POWER WALK



X-SLIDER

 

 

So, I've put together a workout plan to resurrect these toys and create a comprehensive program for overall fitness.  I've include cardio, core, strength, and flexibility training.  And I'm not relying just on the numbers on the scales to let me know I'm meeting my goals.  I'm also tracking my measurements, as well as data such as pace, speed, weights, sets, and reps.  I think this will give me a more complete picture of my overall fitness.

I haven't been able to buy my dream GPS heart rate monitor (still trying to decide on brand, model, features, etc. - and of course - price), so I've purchased a modestly priced pedometer and heart rate watch (together less than $100) to fill the void and at least capture the basic data I can't capture with my smartphone GPS app in the interim.

Of course, exercise is just one component.  I struggle with keeping my eating under control.  One sure way for me is - and has always been - Weight Watchers.  It has been several months since I attended a meeting.  Attending meetings certainly help - not just the motivation but also accountability.  I will attend my 1st meeting this week after a long hiatus - if nothing else it will help me maintain during the holidays.

My goals for 2013:
1) Lose 50 lbs by my birthday (May 8th)
2) Look absolutely sexy in my Rock N Roll Goddress outfit (above)
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

Come join me on my Road to Victory in 2013!

 





Slow Climb Up the Mountain

I know I've been MIA for some time. Well, after my last race (5K in August) - actually some time before but I was trying to ignore it - I was having knee pain, the nagging numb kind that didn't go away after a few days.  So I went to the orthopedic doctor - my knees weren't in good shape.  He didn't completely rule out running, but he wasn't very encouraging either.  He strongly recommended I consider other forms of cross-training - still not a go sign.  Having degenerative knee disease (a fancy name for arthritis) and being heavy is certainly not the ideal combination for running.  But I'm not giving up totally on 'running' - I'll just have to 'speed up' my walking - my 'rog' (run/ jog) will probably turn into a 'wog' (walk/jog).  But first I need to do everything I can to get my knees healthy.  So, it's physical therapy and concentration on strength training and other forms of cardio - biking, water aerobics, etc.)   Maybe I'll finally learn to swim (LOL).  I've been in therapy for the past few weeks and that has certainly helped.  I hope my doctor will prescribe a few more weeks.  This week I go back into the gym - hopefully 2-3 days.

I feel like I'm at the base of Mt. Everett and looking up toward the peak.  I can't see it because it's far above and obscured from view by the clouds.   But I know it's there because I've seen pictures of it and read stories about others reaching it.  I know I can climb it too - maybe not as fast as those before me, but I will reach the peak in my own time.  I have to keep climbing - one hand over the other, one foot in front of the other.

Running Does Not Always = Bad Knees

Check out this article:  you will look at running in a different light.
http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees

March - My Month of Minor Medical Misfortunes (LOL)

Ahh, beware the Ides of March!  The utterance of such a poetic line has never been truer - at least for me.  With not even the first half of the month has yet vanished lest I have made numerous visits to various medical practitioners for a sundry list of ailments.  It's whimsical to me because after all I'm telling my tale with you in the vertical position - LMBO!!!  (And considering the alternative, I can deal with the discomforts and minor inconveniences.)

* Of course, you all are familiar with my knee trouble - getting rehab plus now fluid replacement shots to hopefully slow arthritis' progress.  And hopefully maintain some level/ability to continue 'runnning.
* A confirmed diagnosis of carpal tunnel syndrome - my right hand has been symptomatic for some time.  I've been working on better computing habits (ergo stuff with desk, positioning, posture, time, etc.) to help ease the pain - which has helped.  It's severe and the doctor is advising that I not put it off more than 6 months.  But the tests also indicate that I have it in my left hand, although I haven't had any symptoms.
* A couple of weeks ago, I was working in my flower bed and apparently came in contact with either poison oak, poison ivy, or poison somac.  I'm not certain which because all I remember is just lots of dead weeds taking over my flower bed and making it look horrible.  I noticed whelping, redness and had been scratching; I was using just about everything you could get OTC and nothing was helping.  So I went to the urgent care center a week ago, and got a steroid shot and pills.  Unfortunately, I think all that scratching made matters worse, which really didn't help much.  So I went to a dermo and got a prescription lotion and cream - almost $45.00!  I'm starting to see and feel some relief, but it's been slow too.

Needless to say, today was the first day after an extended hiatus that I made it to the gym for a workout - one hour of cardio exercise (25:00 recumbent bike, 25:00 modest walking on TM, and 15:00 on  elliptical).

Hopefully, the rest of the month is downhill - :)!

Rehabbing

Saw my doc last week about my knee: diagnosis - arthritis; prognosis - good.  Will rehab for the next few weeks so no running for awhile.  In addition to outpatient therapy and home exercises, doc recommended pool walking and 'treading water' (running in the deep end).

I did that yesterday for about 30 minutes and knee felt great.

Today did elliptical + body strength straining and core exercises @ gym today ... knee felt really strong.

35:00 on elliptical (2.55 mi) - cross training routine (max resistance 8) - didn't hold on to handles; more effort to keep balance and moving - legs certainly got an extra workout!

Upper body strength training and core exercises (exercise - wt - reps - sets):
Biceps - 20 - 10 -3
Triceps - 20 - 15 - 3
Lateral row - 25 - 15 - 3
Vertical brench - 25 - 15- 3
Shoulder press - 25 -15 - 3
Deltoids - 20 - 5- 3
Chest pecs - 20 - 15- 3
Rear deltoids - 20 -10 - 3
Crunches (w/stability ball) - 10 reps @ sets
Side crunches (w/stability ball) - 10 reps @ sets