2 years 10 months - Found my high school track cleats, back at the track for a run!

Monday July 27, 2015

I found my high school track cleats for rehabbing my ankle on the track! It's been over a year since I last ran. Found it, I wrote about June 29, 2014 which was the last time I ran on Lake Merced. I won't forget it, came out limping that day. Shortly after, I went to get an MRI which I wrote about on June 5, 2014 to check on the clicking action, swelling, soreness, and heat that was going on inside my ankle. Found out it was inflamed tissue and that I may have ran on cement a bit too soon and aggravated it. I was definitely nervous. Didn't have an ankle brace either. 

I lasted my first lap running ok, after that I alternated running and walking on every lap. I didn't want to overdo it and hurt myself. I was just happy and excited to be back on the track for a run! Did 2 miles to start and started feeling tired at 1 mile point. Giving that it's been over a year since I last ran, I felt great! No pain! Just a bit of soreness but nothing I can't handle. I'll wait a day to rest and continue running. I'm ready for more! So happy!

1 year 7 months - 1 year Physical Therapy Anniversary!

Thursday, May 22, 2014

Happy 1 year Physical Therapy Anniversary to me!!! 

I can't believe I forgot to write my 1 year Physical Therapy Anniversary on May 7th! 1 year flew by fast. I'm still within the month so it still counts! Yup, that plate and 9 screws is still inside this right ankle. The scar healed nicely, it lays over my hardware so close you can see the ridges of the nails from when you look at it a certain way. 

How I am feeling? For sure not 100% but still a healing process. As of the late few months, I've notice some random spasm pinches that stop me from walking for just a second. I am also noticing some clicking around the bottom of my ankle when I stretch, move a certain way, or when walking. I wonder if it's just the tissue inside that's healing. I also still get tired after walking for too long. It's really random, some times I'll get tired after just 30 minutes, and sometimes I'll last up to an hour before I start to slow down. And anything over hours, you can clearly see my slower pace and a baby limp. Then it feels hot and sore in the ankle. I have contemplated months ago for requesting for another handicap sign because it's a pain to carry my 35 lb. dog food and heavier bags of grocery days. Sometimes I wonder if the running aggravated, and stressed out my ankle. I stuck it out for a few more months, did more walking and still not much of a change. Maybe because I gained a few pounds too? Nooo..... I don't really know. I did schedule an appointment for a checkup with my Surgeon for next Friday to get an xray of my ankle to make sure nothing is loose and hoping it looks well. I have some questions of concern and wanted to see if it was even possible to get a handicap placard to make it easier for me.

I am sad to say that I have stopped running since the last time. I don't want to feel that uncomfortable feeling, being sore for days, and sometimes limping afterwards. I know I was gung ho and so excited at the beginning. But really I do feel like I have extended myself a bit then when I was just started out. I have since picked up yoga and it's really helping me build back my balance on this ankle. Very slowly but surely getting there. I have to be diligent about going to yoga classes often enough in a week to continue the strengthening of my ankle. The teachers are so kind and helpful in making sure I am safe and not in pain. I will be sure not to push myself too far or get too excited with poses like I did with running and over extending my capabilities. I I am starting to love yoga!

Most importantly, I am happy to be walking! A coworker of mine just fractured his ankle and came to work with crutches and a walking boot. It brought back so many memories. Over time, it does get better. Last year I called it my hermit year because I was tired by 9 and became sort of anti social and focused on healing. This year I call it my YES year! It's time to get back on my feet, get out there and do more activities. I continue to do some of the physical therapy exercises. Aiming to eat healthier, and getting in shape so I can one day again try running! I am getting older and need to take care of my body. I am very excited for the next year! I just have to stay focused, keep going, and staying positive along the way! I wonder what I'll accomplish by next year. I'll be back in a year!

Day 133 - Third time back at the track for a run.

Sunday, October 6, 2013 - Week 54

It's been about 4 months since I last ran on a track. It seemed so long ago. This time I went to CCSF Track. I forget how close this track was to my house. It's so nice and new! 

Being here brings back a lot of memories. That white building straight ahead was where I took an art class about 9 years ago. 

I stayed in lane #1 for my entire run. I ran for a total of 2 miles. Each lap I ran a 3/4 and walked the last quarter. The start of my second mile I definitely felt tired. It's been so long since I last ran I took my time and made sure I didn't run for too long. 

I did it! I was so happy to be back at running and felt great after. My ankle was tired and the sore feeling came quick. After a few hours, I had a bit of a limp. I am in no pain! Mostly sore and tired. 

My thighs are close to equal! I can say that I feel more comfortable running now then I did about 4 months ago when I last ran on June 15! I'm glad to have made the decision to take a break from running. I feel so much stronger then I did then. I am also more balanced and comfortable in my ankle today. I still feel like I have some ways to go with my healing progress and continue my running progression. Oh yea, I bought new shoes just for running! These shoes felt very light and comfortable. Perfect for the track. My old ones were from about 10 years ago and it was time to start fresh. I'll be back to this track for sure. Very few people, clean, quiet, and convenient. I'm excited for my future runs! 

Day 221 - Second day back to running at Lake Merced!

Saturday, June 29, 2013 - Week 38

This time, I chose to run later in the evening. It was a very hot day. I did the usual run then walk for every few minutes. Definitely less people running at around dinner time. I felt a bit tired today and again by mile 3 I feel spent. For some reason, this time my ankle felt like there was more pressure and a tiny bit of pinching towards the end of my run. I think it could have been because I walked from home to the lake. My ankle definitely felt a little strained and very tired. I walked the last mile and then to add to that, walked back home which was about another 15 minutes. I had a tiny baby limp going on. 

I waited a week to write this because I was actually really sore for a few days and was limping. The soreness lasted until Tuesday, July 2. and I had a noticeable baby limp to add to that. Maybe I should cool off on running and walking so much all at once. I should just stick to stationary cycling and run for shorter distances in the future. Surprisingly, I have never really gotten any swollen ankles from all the time's I have been sore or feeling a little strained and tired from walking/running so much. Ankle's are still the same. I really do wonder now if it has anything to do with using my chinese medicine practically everyday. If so, Dit Da Jow really works!

Oh, ignore the pace haha. I ran out of batteries and I guess it continued to record my pace after recharging. 

Day 214 - First day back to running at my other usual spot, Lake Merced!

Saturday, June 22, 2013 - Week 37

I'm excited to be back at my other usual spot, Lake Merced! How I have missed this beautiful place to run. The lake, the dragon boats practicing, the animals sounds by the zoo, and the calm lake. For most of my run I stayed on the soil part of the trail. Still alternating with running and walking. still at a jogging pace. First time back to running uphills and downhills, and it tired me out. 

  

  

I realized, by 3 miles mark during my runs, I am very tired. This time, I did have a little baby limp towards the end of my run. So I walked the last mile back to my car. I also noticed my strides are getting longer and my speed is just a tiny bit faster too. I do feel like I am progressing, slowly. Thankfully no swelling and no pain! Just tired. Definitely a great workout today. Came home feeling sore, and I'm ready for more! I will give myself a few days to recover, then run again.

Day 207 - Second time back at the track for a run.

Saturday, June 15, 2013 - Week 36

I'm back at Kezar for a second round of running on the track! Lots more people here this time. It was also a cold gloomy day too. I woke up very tired today and forced myself to come back here to run. 

I was definitely tired today. I felt slow, and heavy. Ran each lap and walked one corner. Still sweated waterfalls, but it felt so good with the cold air. Lost count and did about 13 laps, about 3 miles worth. I think my calves are close to 100%. You can still see the inside of my right ankle bruise from the dislocation and torn ligaments. Glad he didn't have to do surgery to reconnect my ligaments in that area as suggested at the time but found out it was not necessary. This is a weird forever bruise haha.

Another great workout! I was definitely feeling more exhausted then last time. 

Day 204 - First day back to running at my usual spot, Crissy Fields!

Wednesday, June 12, 2013 - Week 36

Today marks exactly 8.5 months since the day of injury and I am back to running at my usual spot, Crissy Fields! My first time running on cement and soil! I have missed this beautiful view so much! I was sooo nervous and cautious but I felt fine! At the beginning, I start my run on cement as I usually do. I was very nervous my ankle wasn't able to handle it. I was not use to running on cement at all and felt very heavy. I got tired fast and did a lot of run then walk, and alternating every few minutes. It felt great to be there. It was a perfect sunny day, not cold, and not too many people running.

At the end of Fort Point is the turn around point, there's the Hopper's Hands I must give high fives to before turning back. It gives me a feeling of accomplishment that I have made it to the end.

My run back turns into a trail made of soil. I definitely felt the cushion and more comfort in each step. Near the end, there is a wooden bridge which I walked because it has so many uneven wooden boards. My end point is back to my car at the parking area in front of the beach and view of Alcatraz. 

I did it! One big circle! Ran/walked 3.43 miles in 51 minutes! It was a great day today! So happy to be back! I've waited long enough =)

Day 201 - Ran on a track for the first time!

Sunday, June 9, 2013 - Week 36

It has been about 3 weeks since I ran! And this time I tried running on a track! I was ready and so excited to. I am following my Running Progression homework the best I can. 

I went to Kezar Stadium to run. The last time I was here was back in High School 1999 for track meets! I was excited to be here! It would be the first time I ran outdoors.

 

I stayed for about an hour from 12-1pm. I lasted running continuously for about 2.5 laps before I started to feel tired. I stayed in lane 3 the entire run. Then every lap after, I ran 3/4 of the lap and walked a corner for the rest of my 10 laps. Ended with a walking lap cool down. That was about 3 miles of running without any issues! No pain or pinching at all! I was just tired because it was the first time back at running since 3 weeks ago. And oops, I sort of missed the run straight, walk corners as mentioned in the Running Progression sheet Colleen gave me. I felt strong and ok to run it all. It was very exciting to run through the corners.

I think I did pretty good. My running position seemed fine, not wobbly, no duck waddling either. I felt pretty good at a comfortable jogging pace. No strenuous, or fast running pace. The entire time I stayed on lane 3. Brought back a ton of memories running pass the areas where I high jumped, long jumped, running the 200, hurdles, and relay. I was so happy to be able to even run without any pain. I get to breathe that fresh air again and to back to running outside! Towards the end of the night, I started to feel sore on the legs and a bit achy. But not in pain! My ankle felt like it is swollen but it doesn't look swollen at all. I started to develop a tiny little limp towards the end of the day but it's not really noticeable. However, I do feel really tired right now. I am still using the Chinese medicine, Dit Da Jow, every night. It should get rid of any achy feeling by morning. It's time for bed. Good night! 

Day 177 - Was able to run for a total of 20 minutes!

Thursday, May 17, 2013 - Week 33

I woke up today feeling really strong and comfortable in the ankle. I can say I felt about 95% today! I was surprised and happy to notice that I now almost cannot feel the metal in my ankle as if I never got the surgery! I never thought I'd actually feel my ankle again. I still don't have 100% of side to side range of motion. Always a bit stiffness once I wake up in the morning but with a little stretch and warming up to taking my first few steps and I'm good to go. No complaints, I'll take it because I'm not in pain!

This is my 4th running progression homework. It's been about 2 weeks since my last run on the treadmill. I've got a lot of time between busy doing my other ankle exercises. I was able to run for a total of 20 minutes today! [4] 2 minutes, and [4] 3 minutes of running with a minute in between each run at 4.3 speed (.1 increase)! I didn't want to push myself but it felt like I could have ran more then just 3 minute increments. I felt more balanced and definitely stronger this time around. I was less wobbly and eventually felt tired by about 18 minutes. Most importantly, no pain at all!

I continued speed walking at 3.0 speed for another 20 minutes and was sweating waterfalls again. It was a good day for me. I'm so happy!

Day 168 - I GRADUATED from Physical Therapy today!!!

Tuesday, May 7, 2013 - Week 32

I woke up feeling great today. Almost felt like 100%. Just a bit stiff every morning, a few stretches and I was good to go. I dressed into my workout clothes and was ready for PT. 

11:30am came and I was on the elliptical for about 5 minutes waiting for Colleen to get me. She said depending on how I do in my exercise reviews it is possible I will graduate by the end of class! I got really excited and was concentrating to do the best I can to show her I am strong enough! 

First she had me do some single leg squats. Clearly I was much better and wasn't leaning to one side anymore. I was very balanced on both legs. Next she had me to some skips, one legged hops, lunge jumps off a 4 inch block, and some other hopping exercises. After about half an hour, she said that it looks like I'm free from PT! I've graduated!!! I was soooo happy and sweating from all the jumping exercises. I saw Serena and the pool assistant guy and shared the exciting news! Then I thanked everyone for their kindness, support, and for making this process so comfortable for me. I felt like everyone were like friends to me. I had such a great time and will miss them all. Colleen said that I was too good for PT now, but suggests I follow the running progression to eventually get back to my running outdoors. Slowly get back into it eventually. Just keep up with my homework and using the rubber band.

She also said to continue my other wall ankle joint movement exercises.

She also said that I am a perfect candidate to join in on their Total Body Fitness courses they offer there every Tuesday and Saturdays. It is best for me because it is taught by a Physical Therapist who can still let me do my thing but help me whenever they see I am in trouble or can help adjust me for certain exercises. I can also go back to gym courses as long as I know my limit and quality vs. quantity for each repetition. Basically don't hurt myself. I finally ended my session with a survey I remember taking on the first day I got here about 6 months ago to the exact date on Wednesday, Nov. 28, 2012 - Week 9! I can't believe how fast time flew by. This survey basically asked questions such as : Are you able to house hold chores without issues? Can you run? Can you get into and out of your bath tub? Can you walk on stairs? Basically everything I could not do about 6 months ago. 

It's crazy to me how Physical Therapy has drastically helped me get back to where I am today. I am very grateful for all the people that have helped me along the way. This has been the day I've been waiting for! I will miss this gym! I'm so happy right now! And then I went back to my car to find a $62 Street Cleaning parking ticket hahaha. I was in such a rush to get to my appointment I thought the 2 hour parking sign was ok but completely missed all the text on the other sign above it. It was too small and far to read. Oh well, I'm still happy it's finally over! Well not quite, I'll have to keep up with my homework and continue to run! Now I just can't wait to get back to running at my favorite spot by the beach! 

Day 163 - Was able to run for a total of 16 minutes!

Thursday, May 2, 2013 - Week 31

I woke up really tired today. Since I got back from Vegas this past weekend, I've only had about 6 hours of sleep every night since. My ankle felt a bit sore from the ankle socks today. I still have this tiny bit limp whenever I am tired or sore from working out the night before. Thursday is my usual gym day with my friend. I am now on my third running progression homework on the treadmill with the same alternating 1 minute of walking/1 minute of running. Once I feel tired, I increase to alternating 2 minutes of walking/1 minute of running. I am still walking at 3.0 speed and running at 4.2 speed. Even though I'm tired, I felt a bit stronger in the ankle for running today. I was able to run a total of 10 minutes every other minute alternations, then 6 more runs after every 2 minutes of walking. A total of 16 minutes of running! I felt like that was enough and didn't want to strain myself. I worked up a sweat! I am also able to walk longer distances, for a longer period of time, and at a faster pace as well! I'm happy I can feel myself getting stronger too.

I've also noticed, being in a cast took a lot of my mental energy to stay positive. I now am more outspoken and don't take any type of negativity. It basically drains me whenever there is drama around. I definitely went home with a limp tonight. Took a hot shower and put on some chinese medicine to get rid of any aching I may have from running. I am now excited to get back to running on the road some day! I do miss running by the beach or any type of body of water. Soon enough!

Day 161 - Was able to run for a total of 13 minutes!

Tuesday, April 30, 2013 - Week 31

My ankle feels great a day after coming home from Vegas. I expected my ankle to be sore from all the walking around I did but I feel stronger and completely fine! No aches, always the same waking morning stiffness. But a bit of stretching will warm me up and I'm good to go. My balance is getting better by the day too. Today is my second Running Progression Exercise Homework. I met up my friend at her gym to get some running in. I started off with walking for 4 minutes and did the usual alternate walking/running every minute. At that point, I felt a tiny knuckle crack type crunching pop on the top and inside of my ankle. My ankle was also to feel hot and tired. I started to feel heavier too. 

I lasted 10 minutes of running then increased it to 2 minutes of walking and 1 minute of running. I lasted about 3 more minutes of running from this alternation and that gave me a total of 13 minutes of running! It's 3 minutes more then the last time. The rest of my workout was continued walking at a 3.0 speed level. While my running is still at 4.2 speed level. By the end of that last run, I felt tired and that quick crunch again above and inside of my foot. A bit of pressure on the bottom outside ankle. No PAIN though! I just felt tired. Possibly also because I am still dehydrated from just getting back from Vegas this past weekend. Other then that, my ankle feels stronger, and it's progressing. I also felt that I was a bit more balanced and less duck waddle running like the very first time. I hope to keep increasing my minutes in running!