On my own…

Friday was my last day of Physical Therapy. It was a happy yet sad kind of day as I now have the next 6-8 weeks on my own.

Let me bring you up to speed. Tuesday when I had gone to the MD and saw the Nurse Practitioner (yes, he was too busy to see me) it was determined when she went to see the MD to discuss my injury that I was to transition to a Home Exercise Program and NOT run for ANOTHER 6-8 weeks. When I went into PT Wednesday, we decided Friday would be my last day because under my benefits package I get 20 PT visits a year and we were concerned that if I needed to come back it would all be out of pocket… so I will have 5 left need be. Now, they weren’t saying I will be back because of not doing my homework however, if there is an unplanned surgery or this is one of those cases of runner’s knee where the cartilage jaggeds up and I need surgery, rehab will be necessary & they want me to not have everything out of pocket (thanks for the good looking out!).

So we decided I would continue rebuilding my glutes, quads, and everything else in the general area attaching to my knee cap. I found a knee brace from BRD Sports that should help keep my knee cap in place for day to day walking, etc (and I made sure to get it approved before I left & spent more money on this knee). Additionally, I ordered KT Tape as I was taught how to tape my knee correctly before I left Friday. My knee is tracking laterally instead of at the angle it is supposed to be so I’ll be pulling the tape to the inside of my knee.

Today was my first day on my own as far as PT is concerned – the plan is I’ll be in the pool doing my rehab every other day and building my repetitions every couple of sessions. Tonight’s session looked like this:

  • Fast Walk (Warm-up) – 10 laps
  • Squats – 50
  • Heel Raises – 50
  • Step Up on Stair – 50
  • Jumps – 2 mins
  • Jump Lunges – 3 mins
  • Scissors or criss-crosses – 3 mins
  • Running – 5 mins
  • High Knee Run – 4 mins
  • Deepwater Bike (w/ a noodle) – 5 mins
  • Deep Water Cross-Country or Straight Legs (w/ a noodle) – 5 mins
Then for good measure, I swam a light 500 yds. before hurrying home for #trichat on Twitter. I will continue to increase my running time in the water as I have learned over some research 10 minutes of water running can be considered 1 mile. On my off days from PT/swimming, I will be on my bike thats permanently affixed to the trainer in my living room – I’ve been riding most bike days at about an hour on a light resistance level (however, I have been increasing it slowly). Then after we get back from Kona, I’ll be back in the doc’s office again and hopefully I will be released, for good!
Have you ever had runner’s knee? What’s been your rehab? I’d love to hear just to know how other people are going through or have gone through rehab! 🙂
Make sure to check out my blog this week, in light of #trichat’s topic tonight on nutrition (before, during, & after races/hard training), I’m going to be doing a giveaway!! Get excited, pass it along (when it gets posted), & start following Tri ‘n Tri Again… where at least I tri! 😉

Lessons Learned…

This past weekend, Mississippi State Triathlon put on its first ever triathlon, the Skool of Hard Knox 15.6. There were good parts and certainly hard lessons to learn. I think this goes with any part of our lives, we’re continuously learning. When I was showing horses as a youth and into my Amateur years, my horse trainer Art O’Brien and I had a conversation that I will always remember. I was young in my teens and I said to Art, something along the lines of wanting to know everything like he did. He was quick to tell me that he didn’t know everything and that he learned something new everyday and that would be how it would be for the rest of his life. That conversation has obviously stuck with me! I credit him (and my family) with a lot of who I am today in regards to my work ethic, compassion for others, and knowing it’s better to ask questions than to assume – it all adds up to lessons learned (and probably why Art grayed early… it took a while to sink in for me! lol). 
Art, myself, and Sophie – my amazing pony who I’ve had since she was 2. Happily retired now.
This weekend, I was proud of the team members and volunteers we had show up. We had an amazing crowd and participants from all over the southern states. That being said, there were some first time event glitches but at the end of the day, we owned up to the mistakes and will plan better next time. After all,  college students put this event on and lessons will be learned (timeframes, balancing schedules, etc., etc.). There was some great feedback from the athletes and being an athlete I would have addressed some of the same concerns. We will be having a debrief and Sarah (the other advisor suggested & I strongly agree) that there needs to be some sort of document created for future years with checklist items of how to put on a triathlon. Sometimes, the best way to learn is to not have it handed to you or have to learn from feedback received (whether it be from coaches, trainers, peers, etc.) & I know this group will improve this event. 
With that being said, it kind of made me reflect this past weekend on my injury. There are possibilities of coulda, shoulda, woulda but at the end of the day, I’m left with a bum knee. I’ve been able to get an appointment bumped up to September 13 – still a ways off but better than the 22nd. I’m listening to my PT and doing what I’m told to do. I’m asking questions, taking their advice, and working through this. Wednesday, I was told I could get on the bike trainer… today, I finally got back on the horse. It was great! 20 minutes light spinning, built up a light sweat, I felt like I was accomplishing something. As soon as I was done, I iced my knee and it was okay ( a little achy, but okay). I didn’t want to overdo it and I didn’t. I’m still really hoping we can get it back to normal so I can run the Goofy but if it doesn’t happen, it’s okay because my eyes are set on becoming an Ironman finisher.
Mylee & Stella watching me on my new bike! Day 1, in the books.
  After an amazing weekend full of events from the off-road tri to driving down to New Orleans in TS Lee to spending much needed quality time with Dustin and the pups to driving back through TS Lee to be on call for the week at work (so glad MS State football is playing away this week!). Stella stayed with Dustin, Mylee, & Apollo so I am home alone until I head back to NOLA on Oct.1 to fly out the next day to Kona, Hawaii for World Championships! I’m super excited to be cheering on Michael (Dustin’s little bro and lottery winner) and all the other amazing athletes out there! One final thought, my motivation comes from lessons I’m learning a long the way from injuries, to nutrition, to being a person, an athlete, a mentor. But there is one photo I took last year at Ironman Florida (while Dustin was out on the run course) that keeps me going… my path may not be the easiest (at least it seems that way right now) but life throws you curve balls and you just have to roll with them (Art taught me that indirectly on our search to find Sophie) because I will accomplish being an Ironman!