Simple.
- Thread starter Gen
- Start date
Gen
New member
I just want to apologize to all my teammates for getting drunk and ordering take out last night... 
... I'm back on today.
I bought brand new running shoes from an expert yesterday who recorded me running and told me I over pronate when I run. I knew that anyway. The annoying thing is that even though I have new shoes now I still have to wait for my legs to heal up from running this week (only two times! ugh!) before I can resume with these shoes! And then I still have to "start out slow". Like I complained to my husband, I've been trying to run for over a year now (kind of) how much slower can I get!?!? The trouble is, my lungs can handle 30 minutes running, but my legs can only handle 15. Its SO frustrating; especially when I keep reading tips and schedules for runners to get up and running regularly within a certain time line. They invariably include running 3 to 5 times a week. I can only do one or two. Anyway, the shoes are supposed to help.
So now, I just bought a running book on Amazon. I can't wait for it to get here! I went to buy body fat calipers and added two things from my wishlist...
My husband and I did this body fat measurement test online that tells you what your body fat percentage is based on measurements like hips, waist, thigh, calf and wrist (the male and female versions are different.) I got 20.5% and he got 15.5% and neither of us believe that we are really that fit, so that's why I decided to get the calipers.
At least it helped a bit with my husband though because he's been unhappy with his BMI for forever. It says hes just shy of being obese and let me tell you he's not! Its ridiculous. He's got thick, muscular tree trunks for legs and he's not a wirey guy. He's not built up or anything, just genetically lucky in the lean body mass department. I've been telling him this forever and he's closer to believing me now.
Anyway, now I just can't wait for my book! And my legs to cooperate! Always waiting... lol
... I'm back on today.I bought brand new running shoes from an expert yesterday who recorded me running and told me I over pronate when I run. I knew that anyway. The annoying thing is that even though I have new shoes now I still have to wait for my legs to heal up from running this week (only two times! ugh!) before I can resume with these shoes! And then I still have to "start out slow". Like I complained to my husband, I've been trying to run for over a year now (kind of) how much slower can I get!?!? The trouble is, my lungs can handle 30 minutes running, but my legs can only handle 15. Its SO frustrating; especially when I keep reading tips and schedules for runners to get up and running regularly within a certain time line. They invariably include running 3 to 5 times a week. I can only do one or two. Anyway, the shoes are supposed to help.
So now, I just bought a running book on Amazon. I can't wait for it to get here! I went to buy body fat calipers and added two things from my wishlist...
My husband and I did this body fat measurement test online that tells you what your body fat percentage is based on measurements like hips, waist, thigh, calf and wrist (the male and female versions are different.) I got 20.5% and he got 15.5% and neither of us believe that we are really that fit, so that's why I decided to get the calipers.
At least it helped a bit with my husband though because he's been unhappy with his BMI for forever. It says hes just shy of being obese and let me tell you he's not! Its ridiculous. He's got thick, muscular tree trunks for legs and he's not a wirey guy. He's not built up or anything, just genetically lucky in the lean body mass department. I've been telling him this forever and he's closer to believing me now.
Anyway, now I just can't wait for my book! And my legs to cooperate! Always waiting... lol
i_will_not_fail
New member
Hey Gen I haven't stopped by in while and it looks like your going great! 10lbs in less then a month is awesome!! and it great that you seeing changes in your body and makes it seem worth your while doesn't it? Keep up the good work!!
Gen
New member
Gen
New member
So I'm really just completely fed up now. I've been trying to get nutrition right and can't - getting enough protein (and I've never gotten "enough" which is 140 grams) means lower carbs, which means less fiber, which gives me intestinal issues. I somehow don't get enough iron or calcium, I'll probably have to get supplements because its important for the leg thing.
Now for the leg thing. *Sigh* I've been reading this running book, which led me to some more research on the web and it seems pretty clear to me that I have stress fractures in my legs. They're mild, but I've kept them fractured trying to run every week or two in my crappy $30 shoes when I over-pronate and needed better ones. The fact that I get specific sore points a few inches above my ankle seems to be the evidence.
I'm going to the doctor anyway on Monday so I'll mention it, but I'm not sure how much attention I'm going to get over here for something that the treatment is rest - for at least 6 to 8 weeks!!! I've been looking at some other forums and some people have been able to use the recumbent bike or the elliptical, some swim (I have no access to a pool) and some can do nothing more than essential walking. Since using the elliptical seemed to aggravate my legs a little this past week, I'm thinking I need to take it ridiculously easy. Like, nothing at all for weeks on end.
I'm seriously depressed about this. I'm going to lose most of the aerobic gains I've made in the past 3 months.
So this week I'm going to try to keep the diet on track, gravitating towards the upper end of the limit I set myself for the challenge (1800 - 1900), and I'll do 4 hours of pilates or something. Next week I'm moving into maintenence anyway, so I'll do 2000ish. We'll see where I am with diet after that. I'm not sure if I'll start caloric deficit again before I can exercise. Probably a bit; I just need to regroup.
Now for the leg thing. *Sigh* I've been reading this running book, which led me to some more research on the web and it seems pretty clear to me that I have stress fractures in my legs. They're mild, but I've kept them fractured trying to run every week or two in my crappy $30 shoes when I over-pronate and needed better ones. The fact that I get specific sore points a few inches above my ankle seems to be the evidence.
I'm going to the doctor anyway on Monday so I'll mention it, but I'm not sure how much attention I'm going to get over here for something that the treatment is rest - for at least 6 to 8 weeks!!! I've been looking at some other forums and some people have been able to use the recumbent bike or the elliptical, some swim (I have no access to a pool) and some can do nothing more than essential walking. Since using the elliptical seemed to aggravate my legs a little this past week, I'm thinking I need to take it ridiculously easy. Like, nothing at all for weeks on end.
I'm seriously depressed about this. I'm going to lose most of the aerobic gains I've made in the past 3 months.
So this week I'm going to try to keep the diet on track, gravitating towards the upper end of the limit I set myself for the challenge (1800 - 1900), and I'll do 4 hours of pilates or something. Next week I'm moving into maintenence anyway, so I'll do 2000ish. We'll see where I am with diet after that. I'm not sure if I'll start caloric deficit again before I can exercise. Probably a bit; I just need to regroup.
i_will_not_fail
New member
Have you considered yoga or pilates until you get better that way your still be active but you can let you legs heal.. (if it's that simple.. lol)
i_will_not_fail
New member
Or belly dancing.. I love it super fun!! and cheap videos on amazon.. I think I give the belly dancing I did in 2 weeks most of the credit for 3 inches coming off my stomach in 14 days!!
geoaidan
New member
Gen,
I'm all caught up in your journal. It sounds like you're progressing along very nicely.
As for your legs, that's a bummer. Have you tried walking backwards? It'll exercise different muscle groups- not sure if that would make a difference with the fracture.
What about situps & pushups? Maybe you could have your husband sit 10 feet away from you and throw a heavy medicine ball or a substitute, and throw it back and forth overhead- using your full strength? It sounds like you might want to focus on the upper body for now to give your legs some rest. It might be just that you've done too much too soon?
No access to a pool, that's a toughie. You could take a hot Epsom salt bath, that'll soothe your legs. Maybe if you can, you might want to find a sauna or steam room somewhere. I have no idea what's it like in the UK in terms of having access to a gym or a health club.
What about going for a bike ride? Maybe move the seat 1" higher than you normally have, and put it on low gear, that way, you'd put a little bit of stress on your legs, not as much as walking. You could pedal fast for 20 minutes (the bike would go very slowly, but you'd get the exercise in)
Do you have access to a rowing machine? They give a heck of a workout without putting too much weight on the legs. Or, what about a boat? Do you have access to a boat with paddles? You could put extra weight in the boat, rocks, sand bags, weights, whatever you can... Make it more difficult to paddle. Make it a point to go to one end to another or something... Sweat it off using your upper body.
There is an exercise that you could do- tie rope on a tree, that's about 7 feet high up in the tree. The rope should be around 12' long- both ends. Lean back against the bottom of the tree and pull yourself up and go up/down. It's like a reverse pushup. This really puts very minimal amount of stress on the legs.
Another thing you could do- put on knee pads or something to protect your knee caps- padded rags or something... Ask your husband to give you a bear hug from behind and put his full weight on you. Crawl on your knees, that'd give you a real good workout. You could do it outside on the grass to protect your knees.
Maybe you could buy a kick scooter, the kind that kids use- no motor or anything- scoot for 3 miles, turn around, switch legs, scoot for 3 miles back. That'd be less of a impact on your legs.
If you have a friend or someone that has access to a wheelchair, you could tie some weights to the back of the wheelchair- like 50 lbs or something... Wheel yourself for 5 miles and back. I guarantee you, your arms will be rock solid, and you'll sweat.
If you have access to a skateboard, you could find yourself a quiet spot where there's plenty of asphalt around- lie down on it stomach down- center yourself... Put on some gloves and ask your husband to sit on your back and you could claw and push your legs and hands like a turtle would... That probably would be a heck of a workout too.
You could go to a park, lie under one end of a seesaw, and ask your husband to sit on the other end, you could pull the board towards you, like an opposite bench-press. Your husband could help a little bit, so that it's not too bad. If you wanted to do it by yourself, attach 50 pounds to the other end and tie your end with rope, so you can reach it if it's too high. In fact, you could use a short piece of 3' rope as a handle.
I'm sure there are plenty of other exercises that you could come up with that doesn't require the use of your legs, or at least doesn't require you to impact your legs as you would if you were walking or running.
If anything, it'll help you maintain the strength that you have built up. It's possible that your body is just not used to having you exercise like this, when you have not done as much in the past??
Food-wise, it sounds like you might want to try eating some chicken and take Vitamin C/iron/fiber supplements at the same time. You could always reduce your calorie intake accordingly, since you'd not be exercising like you have?
When one jumps from eating the way they do- to exercising intensely, the body has a new metabolism level created- and what happens is, it takes MORE exercise for you to lose the weight. But if you started out with minimal exercise, you can lose the weight... Hit a plateau, then step up the exercise a little bit... Take advantage of the metabolism system... Hit plateau, step it up.. Know what I mean?
I hope that this helps at least, a little bit. Hang in there! We cannot have success without failure first, and when we have tasted failure, then we can appreciate the success. We all have got your back here.
Best of luck!
George
I'm all caught up in your journal. It sounds like you're progressing along very nicely.
As for your legs, that's a bummer. Have you tried walking backwards? It'll exercise different muscle groups- not sure if that would make a difference with the fracture. What about situps & pushups? Maybe you could have your husband sit 10 feet away from you and throw a heavy medicine ball or a substitute, and throw it back and forth overhead- using your full strength? It sounds like you might want to focus on the upper body for now to give your legs some rest. It might be just that you've done too much too soon?
No access to a pool, that's a toughie. You could take a hot Epsom salt bath, that'll soothe your legs. Maybe if you can, you might want to find a sauna or steam room somewhere. I have no idea what's it like in the UK in terms of having access to a gym or a health club.
What about going for a bike ride? Maybe move the seat 1" higher than you normally have, and put it on low gear, that way, you'd put a little bit of stress on your legs, not as much as walking. You could pedal fast for 20 minutes (the bike would go very slowly, but you'd get the exercise in)
Do you have access to a rowing machine? They give a heck of a workout without putting too much weight on the legs. Or, what about a boat? Do you have access to a boat with paddles? You could put extra weight in the boat, rocks, sand bags, weights, whatever you can... Make it more difficult to paddle. Make it a point to go to one end to another or something... Sweat it off using your upper body.
There is an exercise that you could do- tie rope on a tree, that's about 7 feet high up in the tree. The rope should be around 12' long- both ends. Lean back against the bottom of the tree and pull yourself up and go up/down. It's like a reverse pushup. This really puts very minimal amount of stress on the legs.
Another thing you could do- put on knee pads or something to protect your knee caps- padded rags or something... Ask your husband to give you a bear hug from behind and put his full weight on you. Crawl on your knees, that'd give you a real good workout. You could do it outside on the grass to protect your knees.
Maybe you could buy a kick scooter, the kind that kids use- no motor or anything- scoot for 3 miles, turn around, switch legs, scoot for 3 miles back. That'd be less of a impact on your legs.
If you have a friend or someone that has access to a wheelchair, you could tie some weights to the back of the wheelchair- like 50 lbs or something... Wheel yourself for 5 miles and back. I guarantee you, your arms will be rock solid, and you'll sweat.
If you have access to a skateboard, you could find yourself a quiet spot where there's plenty of asphalt around- lie down on it stomach down- center yourself... Put on some gloves and ask your husband to sit on your back and you could claw and push your legs and hands like a turtle would... That probably would be a heck of a workout too.
You could go to a park, lie under one end of a seesaw, and ask your husband to sit on the other end, you could pull the board towards you, like an opposite bench-press. Your husband could help a little bit, so that it's not too bad. If you wanted to do it by yourself, attach 50 pounds to the other end and tie your end with rope, so you can reach it if it's too high. In fact, you could use a short piece of 3' rope as a handle.
I'm sure there are plenty of other exercises that you could come up with that doesn't require the use of your legs, or at least doesn't require you to impact your legs as you would if you were walking or running.
If anything, it'll help you maintain the strength that you have built up. It's possible that your body is just not used to having you exercise like this, when you have not done as much in the past??
Food-wise, it sounds like you might want to try eating some chicken and take Vitamin C/iron/fiber supplements at the same time. You could always reduce your calorie intake accordingly, since you'd not be exercising like you have?
When one jumps from eating the way they do- to exercising intensely, the body has a new metabolism level created- and what happens is, it takes MORE exercise for you to lose the weight. But if you started out with minimal exercise, you can lose the weight... Hit a plateau, then step up the exercise a little bit... Take advantage of the metabolism system... Hit plateau, step it up.. Know what I mean?
I hope that this helps at least, a little bit.
Hang in there! We cannot have success without failure first, and when we have tasted failure, then we can appreciate the success. We all have got your back here. Best of luck!
George
thecabbie
New member
Couple of thoughts for you Gen:
Cycling, no impact, low stress for bone structures.
Have you ever seen a hand cycle? My gym actually has a stationary one. just thinking outside the box here...
Rowing machine/erg. Helluva workout, uses muscles in a totally different way, will it affect your legs? don't know, but it certainly doesn't use them in the way running does at all, and like I said its a serious work out.
Sure swimming is the obvious choice but without pool access...
Hope it all works out, you wanna keep those gains and keep your stamina level up, I'd hate to be in that spot.
Thinking of you
you'll get through this.
Cycling, no impact, low stress for bone structures.
Have you ever seen a hand cycle? My gym actually has a stationary one. just thinking outside the box here...
Rowing machine/erg. Helluva workout, uses muscles in a totally different way, will it affect your legs? don't know, but it certainly doesn't use them in the way running does at all, and like I said its a serious work out.
Sure swimming is the obvious choice but without pool access...
Hope it all works out, you wanna keep those gains and keep your stamina level up, I'd hate to be in that spot.
Thinking of you
you'll get through this.
Gen
New member
Wow, thanks everyone for the support and suggestions. I feel bad I haven't updated this in a while. Mostly because I'm not in diet mode at the moment. I'm in maintenence, almost-glutton mode. Monday starts a new season though )
I went and looked around for some runners forums so I could find out as much as possible about stress fractures and shin splints. What I found out is that it was just really bad shin splints. So I rested (no exercise at all) for a week, and then started a program for runners after an injury. I did 10 minutes for 3 days last week and this week I get to increase it by 2 min each time. Then next week I run for 20 min all week, etc. etc. Frustrating, but it seems to be working ok.
Eating has been crazy. Because I'll be going back to dieting on Monday, I've been pushing my upper limits on calories a lot. Basically eating everything I used to eat and filling in the extra 400 calories with treats and crap. I've been of the mindset that I'd have to eat 500 calories above maintenence every day for a week to gain a pound of fat - and I haven't done that. I think if I was on mainenence for good and not expecting to do another 4 to 6 weeks of dieting I'd be better... but who knows?
Anyway, this is for good, I'm in no rush really. I want to lose 15 pounds by summer. It shouldn't be a problem... I don't think...
lol
)I went and looked around for some runners forums so I could find out as much as possible about stress fractures and shin splints. What I found out is that it was just really bad shin splints. So I rested (no exercise at all) for a week, and then started a program for runners after an injury. I did 10 minutes for 3 days last week and this week I get to increase it by 2 min each time. Then next week I run for 20 min all week, etc. etc. Frustrating, but it seems to be working ok.
Eating has been crazy. Because I'll be going back to dieting on Monday, I've been pushing my upper limits on calories a lot. Basically eating everything I used to eat and filling in the extra 400 calories with treats and crap. I've been of the mindset that I'd have to eat 500 calories above maintenence every day for a week to gain a pound of fat - and I haven't done that. I think if I was on mainenence for good and not expecting to do another 4 to 6 weeks of dieting I'd be better... but who knows?
Anyway, this is for good, I'm in no rush really. I want to lose 15 pounds by summer. It shouldn't be a problem... I don't think...
lol
sophia28
Member
Hey Gen,
Just catching up on your latest... sorry to hear you're still down in the dumps but still, good news that the running programme though frustrating, is turning out ok! And of course thank goodness it's just shin splints, and not anything major.
Don't worry about this. I'm not a pro or anything, but in my opinion and in my experience, if you were a regular runner before you were injured, it will not take you as long as you think before you get back to the same stamina you had before. Apart from the extra care with the leg work it really will not take that long.
Trust me on this one. I used to have periods where I stopped jogging for months, and every time I went back to it I was amazed at how quickly I could get up to the same fitness level I had.
Your legs might take a little more work to make them stronger, but I really don't think that in cardivascular /stamina terms your strength will take too long to come back.
Also, with all the other sports suggested by other posters here, there are loads of ways you can keep things ticking along.
Hang on in there..... I really hope you succeed with this prog, I know how much it means to you to get running again, but I am sure you can do it. I have read about so many people having shin splints and getting back out there running eventually ('cool running' discussion forum is a great one I used to read/get tips from & is really v. informative).
Hey just think next week with this prog. you'll be running 20 mins -- now that's pretty damn good, surely!!! Major progress there. I hope it all works out for you {HUGS}
Just catching up on your latest... sorry to hear you're still down in the dumps but still, good news that the running programme though frustrating, is turning out ok! And of course thank goodness it's just shin splints, and not anything major.
Don't worry about this. I'm not a pro or anything, but in my opinion and in my experience, if you were a regular runner before you were injured, it will not take you as long as you think before you get back to the same stamina you had before. Apart from the extra care with the leg work it really will not take that long.
Trust me on this one. I used to have periods where I stopped jogging for months, and every time I went back to it I was amazed at how quickly I could get up to the same fitness level I had.
Your legs might take a little more work to make them stronger, but I really don't think that in cardivascular /stamina terms your strength will take too long to come back.
Also, with all the other sports suggested by other posters here, there are loads of ways you can keep things ticking along.
Hang on in there..... I really hope you succeed with this prog, I know how much it means to you to get running again, but I am sure you can do it. I have read about so many people having shin splints and getting back out there running eventually ('cool running' discussion forum is a great one I used to read/get tips from & is really v. informative).
Hey just think next week with this prog. you'll be running 20 mins -- now that's pretty damn good, surely!!! Major progress there. I hope it all works out for you {HUGS}
Gen
New member
Thanks Sophia, you're probably right, I was over reacting a little. But we all do that sometimes right? lol
I have scheduled a 14 min run tomorrow, a 16 min run on friday and an 18 min run on Sunday, so it is all going according to plan. At least next week, with the 20 minute runs - like you say - I will feel like I'm actually doing something.
Oh yeah, this past sunday I did my 10 minute run outside and still felt great!!!
Except for the serious sore legs I got from doing 60 squats afterwards lol They're just starting to feel better now!
I have scheduled a 14 min run tomorrow, a 16 min run on friday and an 18 min run on Sunday, so it is all going according to plan. At least next week, with the 20 minute runs - like you say - I will feel like I'm actually doing something.
Oh yeah, this past sunday I did my 10 minute run outside and still felt great!!!
Except for the serious sore legs I got from doing 60 squats afterwards lol They're just starting to feel better now!
Gen
New member
Today starts my first day back at caloric deficit since the challenge ended. I've been on "maintenence" but actually went a little higher than that. Its going to be another adjustment to eat under again and I'm a little worried about my self control. It was so good before, but as soon as I gave myself permission, I went crazy. I'm hoping without permission I'll get it back right away.
Anyway, my shin splints are back so I have to take a few days off from running and cut back down to 12 minutes and do that a few times. SOOO frustrating.
BUT as deflated as I sound I'm actually kind of optimistic!
Anyway, my shin splints are back so I have to take a few days off from running and cut back down to 12 minutes and do that a few times. SOOO frustrating.
BUT as deflated as I sound I'm actually kind of optimistic!