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Back to my regularly scheduled programming...

Wednesday, September 14, 2011

Now that I've been discharged from PT I'm going to try and resume my original exercise schedule:

M - Tae Kardio at lunchtime, Body Pump Class in the evening
Tu - XC ski at lunchtime (if there is snow), Spinning in the evening
W - Tae Kardio at lunchtime, Body Pump Class in the evening
Th - Tae Kardio at lunchtime, Spinning in the evening
F- XC ski at lunchtime (if there is snow), Cardio & lifting @ home (or kayak pool session) in the evening
Sa - Playing outside (kayaking, XC skiing, snowboarding, road cycling, etc.)
Su - Playing outside (kayaking, XC skiing, snowboarding, road cycling, etc.)

Since there isn't snow at the moment in this hemisphere there won't be any XC skiing or snowboarding for a while. And given that I prefer my rotator cuffs intact there won't be any snowboarding AT ALL anymore except in good (powdery) conditions.

According to my HR monitor I'm not supposed to train until Friday (because I rode 100 miles on my bike last Saturday). But given my personality I know it isn't a good idea to take lots of rest days in a row on purpose because they tend to lead to lots of rest days in a row not on purpose.

So I did my last PT session yesterday and a spinning class last night but I did it gently without going all-out. I definitely felt the fatigue in there. I didn't have as much oomph to draw on.

Today I can't go to Tae Kardio but I will do Body Pump in the evening.

Tomorrow I won't be able go to Tae Kardio or spin class and plan on paddling in the evening instead.

As far as food goes, I seem to be in night-time munchy mode again so I had to dump the rest of the cornmeal and corn flour because I ended up cooking it as cereal last night. I don't think there's much else left in the house that takes as little time to cook, so I should be safe, for now.

Yesterday I made the mistake of starting the day with mangoes and spring rolls, which was too much carbs and not enough protein and seems to have set me up for cravings the rest of the day.

Today I started with my usual Greek yogurt, wheat bran, and whey powder and I feel a whole lot more sated.

  
  Member Comments About This Blog Post:

ANNE7X7 9/16/2011 11:57AM

    You are a workout MACHINE! Love it! :D

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MOM5INFL 9/14/2011 4:27PM

    I'm still around dealing with stress! Thanks on the maintenance congrats! I hear ya on the nighttime munchies! That one gets worse for me during this time of year! I've got to do a pantry cleaning myself. Carbs have got to go! Keep fighting! Maintenance is no joke! Birdie

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TRAVELNISTA 9/14/2011 3:11PM

    emoticonI know you are just itching to go. Just please be careful, you may be released from PT but it does take at least a full year to recover 100%. That estimate is from both my Doctor and Physical Therapist. emoticon emoticon

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IRENEGS 9/14/2011 11:29AM

    Wow....go you!!!

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Discharged from PT! Finally! After 6 months!

Tuesday, September 13, 2011

At the end of March I tore my rotator cuff snowboarding.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4126192


I started going to PT way back then.

After a month and a second surgeon opinion I decided to let them repair it.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4198837


They did the surgery at the beginning of May.
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4207737


I continued going to PT.

I gradually got better. It was so gradual I almost couldn't even tell it was happening. I remember how excited I was when I could finally fasten my bra strap again.

Finally, as of today, my PT says I'm ready to quit going there and sent me home with some resistance bands. I have my rehab routine on my iPod. I know what to do. Somewhere I need to get a Roman chair so I can do my back exercises.

So here I am, 6 months later. What on earth am I going to DO with my free mornings twice a week?! LOL
(Or the $40/week I'll no longer be shelling out in co-pays? I've spent around $800-$900 out of pocket. Yikes. I am DEFINITELY claiming my medical expenses when I do my taxes next year.)

I'm sure I'll come up with something.

In the meantime, it's back to the Tae Kardio and Body Pump I suppose, supplemented with rotator cuff exercises. And of course more paddling in the lake to strengthen my abs and get ready for running rivers next month.

I almost never thought this day would come.

  
  Member Comments About This Blog Post:

WHATAGRL42 9/24/2011 5:16PM

    Congrats on your reaching the"end" of your healing journey! I am still in PT for my back surgery (July 14th), but am also getting the green light to complete much of it with bands, balls, and bike at home. I feel so much better! Never would have thought I'd ever feel "the same" again, if you'd asked me a few months ago!! Keep up your healing routines!


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TENACIOUSTIGER 9/22/2011 5:59AM

    yay thats awesome and probably a testament to how fit you were to start with. I am so jealous my leg is still stiff, its getting stronger but complicated my back, glute and tail bone issues. Still soon I have a week off and I plan to spend some time getting back into the fun exercise I like to do, but slowly of course. Its on the way to spring here and Im looing forward to the beach. Congrats your very motivating

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ANNE7X7 9/16/2011 11:57AM

    YAY!! emoticon

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TRAVELNISTA 9/14/2011 3:09PM

    So happy you are finished! emoticon emoticon

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KAYOTIC 9/14/2011 10:27AM

    emoticongreat news! Funny how these things sneak up on you...

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WATERMELLEN 9/14/2011 7:21AM

    Hurray, hurray, hurray!! This is great news!!

I've been there myself . . . and found one of the best "rehab" activities for myself was range of motion exercises with the shoulder positioned right in front of the jet in the whirlpool at they gym. Made a huge difference. I still do regular rotator cuff strengthening exercises with free weights in hopes that any future FOOSH (fall on out-stretched hand) will not result in re-injury!

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SKYRUNHER 9/14/2011 4:22AM

    Yay!!!! Happy paddling.. so, are you going to do class IV white water kayking or wait a bit before getting to that class again? And wow... class IV.. at this point, all I'm doing is flat water.. I'm not quite brave enough to go white water yet.. but it will come!

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DDOORN 9/13/2011 11:48PM

    Celebrations are in order! Break out the kayaks and FLY! :-)

Don

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JEANBAPTC 9/13/2011 11:04PM

    Congrats! You'll find something to do with that free time.... emoticon

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DDESERTDDAWN 9/13/2011 7:20PM

    Congrats!

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DOWNTOWNJEN 9/13/2011 6:42PM

    Congrats! Rotator cuff injuries are bad news - I still suffer from blowing my shoulder out several times when I was a butterfly swimmer. Sounds like PT is a LOT better now than 30 yrs ago emoticon

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Intro kayaking trip

Sunday, September 11, 2011

My friend Peter and I led an intro kayaking trip today to the south end of Cayuga Lake for the Cornell Outing Club. We brought three undergrads with us.

Here we are, tying the boats onto my car:


Once we got to the launching spot we had them try attaching their skirts to the boat and practice exiting:


Next we got them into the water and had them practice flipping over and pulling the skirt off and demonstrate that they could get out without panicking:


After that we paddled over to a nearby park, chasing ducks and seagulls, practicing our forward and sweep strokes:


Then we stopped for lunch, ate, and returned in a light rain. Here's a GPS track of our journey with more pictures:
ridewithgps.com/trips/388171

I felt mostly OK, although at one point one of my legs fell asleep. It was the same side that had the stiff knee yesterday.

Now I'm home and looking forward to relaxing the rest of the day with the cats. A storm just rolled in and there's a nice sound of rain on the roof. A perfect afternoon to stay inside and nap.
emoticon

  
  Member Comments About This Blog Post:

KAYOTIC 9/13/2011 9:50AM

    Wish I was closer, I could do some kayaking....guess I really do need to look for something like this out here, or just rent them at the lake!


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WILDFIREKRISTIN 9/13/2011 12:25AM

    You are a true inspiration to all of us on spark people. I love you sharing blogs like this due to the fact that this is the life so many of us are craving to do!

You are amazing!

Hugs,

K

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DDOORN 9/12/2011 10:55PM

    Great way to spread your love of kayaking...I'm sure they could pick up your infectious enthusiasm!! :-)

Don

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ANNE7X7 9/12/2011 1:44PM

    Can you move closer to me so I can take your intro to kayaking?

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4A-HEALTHY-BMI 9/11/2011 5:36PM

    naw. I'm nice to the noobs. Peter was a noob once, and he got into it so much that he's better than I am, now!

I need a Krew to paddle with, and this is one of the places I get them - I MAKE them. LOL

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BREWMASTERBILL 9/11/2011 5:23PM

    Do you do a little n00b p0wning on the lake just for initiation?

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IMNAHA 9/11/2011 4:30PM

    That looks like so much fun! I used to river raft when I was younger and loved it. emoticon

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HOAGIE22 9/11/2011 4:27PM

  Git Er Done!!

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104 miles biked, 3509 calories burned, $431.85 raised for HIV research and care

Saturday, September 10, 2011

The original blog post I'd prepared disappeared (thanks, Chrome.) and I'm not going to write the whole dang thing again.

Here is the abbreviated version:

I rode in the AIDS Ride for Life century again this year.

Here is a map with an elevation profile and some more pictures:
ridewithgps.com/trips/387146

Here is last year's blog entry
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=3629877


We met for dinner the night before


We met at 6am this morning to start


There were rest stops every 15-20 miles.

17.6 miles


33.3 miles


I missed the stop at 45.9 miles. Never saw it!
My legs started cramping up pretty badly around 57 miles so I wolfed down a granola bar I was carrying and some gatorade. I didn't stop.

59.3 miles

At this rest stop they had free 5-minute massages and whatever she did made the calf cramps go away. My left knee still hurt and sometimes went numb on and off the rest of the ride.

75.7 miles


87.8 miles


Then to the finish, where the organizers provided a wall of cheering people on either side.


We all survived, more or less.


I feel pretty good. My knees are on ice, though.

I have to lead a beginning kayak trip tomorrow. Hope I'm up for it!

  
  Member Comments About This Blog Post:

MIRAGE727 9/15/2011 4:48PM

    I wanted to give you a shout out when I first saw the blog but then it disappeared! Thanks for resubmitting.

I did the AIDSWalk St Petersburg last Saturday but ran the course. I've been involved in AIDS Awareness for over 20 years so I really appreciate your achievement. That's a hella good effort! It's great to workout for a cause.
Thank you for paying it forward!
emoticon

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KATBYRNE 9/13/2011 10:00AM

    OK, now you're just showing off! Skiing, Kayaking and now a Biking Race! You know with your 160 lbs lost and your current lifestyle you are going to start making severely overweight people think they can do anything! You already make those of us less weight challenged feel like we're behind the game so we start exhibiting strange behavior like getting up 30 minutes earlier to yoga and going to the gym even when we have a headache!

Why you could start an entire epidemic of behavior with this kind of example. Imagine across the nation, hapless overweight people will rise and walk (and walk, and walk!) Next thing you know they'll all be Kayaking and Skiing, too! And then where will we be?

I just hope you know what you're starting! :)

(You are where I point anyone who says they CAN'T do it!)

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WILDFIREKRISTIN 9/13/2011 12:27AM

    This is incredible! You are simply amazing lady! You inspire me with your motivated healthy self! You make being active look fun and exciting.

Rock on!

Kristin

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ANNE7X7 9/12/2011 1:43PM

    You.are.amazing! I can't fathom cycling that kind of distance! WOW!

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TENACIOUSTIGER 9/11/2011 10:41AM

    looks like a great day woo hoo and kayaking as well how awesome. My husband was doing an adventure race today mtb/paddle and run and fell off his bike and broke his r shoulderblade. He is not very impressed. Still no surgery needed just needs to rest and strap and support the arm.We seem to be in the wars atm

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LADYGWEN25 9/11/2011 10:24AM

    awesome ride! love the photo pics of it!

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DOWNTOWNJEN 9/11/2011 10:24AM

    Awesome, awesome, AWESOME! I'm so proud of you, rock star!

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BREWMASTERBILL 9/11/2011 7:57AM

    Looks like a great time. Calories burned (3.5K, dayum!), money raised. Can't beat that with a bat.

One suggestion. I use a program called OneNote by Microsoft. I'm not saying it's the best program or anything, but it allows to just start free forming text. It's supposed to be a virtual notepad with sections and tabs and such. I use it to compose my blog posts. Aside from word processor thingies like auto-correct it also saves as you type (kind of like when you really write in a notebook). I use this instead of the crappy web browser. Might wanna look into one of those tools to spare future aggravation.

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FITFABME 9/11/2011 1:15AM

    Wow! You're awesome...that's incredible...great exercise AND a good cause. Can't beat the combo -- good for you!

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DDOORN 9/10/2011 11:06PM

    AWESOME deal! Looks like a great time had by all!

Have a blast out on your kayak...your TRUE love! :-)

Don

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Shhhhh. Don't tell my PT or my surgeon...

Sunday, September 04, 2011

I kayaked in the lake today (which was according to the PT's suggestion).

The shoulders felt OK, if a little sore.

What I WASN'T supposed to do is roll my boat. But I felt pretty good and I have been wondering all this time if I might have forgotten how. (I haven't tried since I last boated in April before the surgery.)

So I tried one on each side, and nailed them each on the first attempt. Phew! That's a relief!

I think I'll sleep well tonight, knowing I still can do it.

In case you're new on the scene and don't know the history of me and kayaking, I busted my butt to learn an Eskimo roll the winter before last. Here are some old blog posts about it, with video:

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2441242


www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2508362

  
  Member Comments About This Blog Post:

BLVINBUTTERFLYS 9/9/2011 8:47AM

    emoticon

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ANNE7X7 9/6/2011 8:12AM

    I won't tell... but don't do it again! emoticon BTW, that is SO cool! You're awesome!!!

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TENACIOUSTIGER 9/6/2011 4:59AM

    wow you are amazing the video looks cool, really cool. You are on the way back

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WATERMELLEN 9/5/2011 6:17PM

    Very very cool: loved the videos!! So great that you've recovered that nifty trick!!

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TRAVELNISTA 9/5/2011 2:48PM

    Pretty gutsy move, glad you did not get hurt and have to start all over again. Protect that shoulder. My doc is telling me a year to totally heal. emoticon emoticon

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DDOORN 9/5/2011 11:57AM

    Couldn't IMAGINE you being unable to roll...! It would be like sorta like forgetting how to breathe, no...? :-)

Don

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SKYRUNHER 9/5/2011 6:33AM

    woohoo!!! I promise I won't tell!! I still haven't been able to do that!

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4A-HEALTHY-BMI 9/4/2011 11:13PM

    LOL. That's what a drysuit is for. I kayak in winter here when there is snow on the ground. I kayak on rivers where it's so cold icicles actually form on my helmet, just from the spray.

http://www.sparkpeopl
e.com/mypage_public_journal_ind
ividual.asp?blog_id=3998131

I'm kind of addicted.
emoticon

Comment edited on: 9/4/2011 11:15:14 PM

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REDSHOES2011 9/4/2011 11:08PM

    emoticonfantastic! You looked really good doing that roll- I have heard my boss talk about it, but the water temps are so cold in Denmark lol..


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