I suffered an avulsion fracture and midfoot sprain. I was wearing wedge shoes and had a little fall. I had been going thru different orthotics and training hard for IMTX, so I'm pretty sure this was just the last straw. See previous posts (A Hard Pill to Swallow and Not how I wanted to start my IMTX Training) for more of the story.
Two weeks later and there was still discoloration and quite a bit of swelling and pain. It's too challenging to sleep in the heavy boot, so I was wrapping it in an ace bandage but this wasn't offering the support I needed and I was having difficulty sleeping.
At three weeks swelling has significantly decreased. By the end of the day my foot sees more swelling, but what an improvement! Bruising has also improved! I am surprised by how much better it looks, but I am equally surprised by how awful it still looks 3 weeks later! And unfortunately it still hurts more than I had hoped it would by this point. But I will gladly take any improvement I can get at this point!
So very grateful for the Bioskin AFTER DC Ankle Brace! This brace is so comfortable and supportive that I am in less pain and sleeping so much better!
I have been continuing with RICE (Rest, Ice, Compression, Elevation), anti inflammatories, Epsom Salt soaks, essential oils, and lots and lots of prayers! My next appointment with the orthopedist is the 21st. I am hoping to see some real improvement between now and then so I can at least get back in the pool and maybe on the stationary bike!
These last couple days are getting more and more challenging. Not being able to drive is a huge inconvenience and my family is definitely feeling it! And I am going stir crazy!! I just keep reminding myself this too shall pass! And in the mean time I am strength training like a boss!!!
Strength Training is so important and so often overlooked especially by runners and triathletes. I know personally between swimming, biking, and running, my strength training is often neglected. Strength training will not only help you improve in all disciplines, but it will help decrease your risk for injury. Being injury prone this is a must for me. The book Strength Training for Triathletes by Patrick Hagerman is an excellent resource.
One of my favorite upper body workouts was given to me by one of my best friends, Jess Runs Blessed, and it is easy to do at home with just a set of dumb bells! So if you can't make it to the gym, no worries, you can do this quick, but intense workout!
Warm Up:
10 Push Ups - I am loving doing my push ups on the Bosu Ball! So hard! (Modified for injury) But you can do typical push ups! No equipment necessary!
10 Jumping Jacks
Pyramid 1: Shoulders
16 Front Raises
16 Side Raises
16 Overhead Presses
16 Side Raises
16 Front Raises
Pyramid 2: Biceps
16 Hammer Curl
16 Curl with Front Extension
16 Curl with Side Extension
16 Curl with Front Extension
16 Hammer Curl
Pyramid 3: Triceps
16 Dips (No worries if you don't have a bench, use your stairs, ottoman, bed, etc,)
16 Overhead
16 Kickback
16 Overhead
16 Dips
Cool Down:
10 Push Ups
10 Jumping Jacks
What I'm Wearing:
Let me tell you a little more about what I'm wearing. This workout wear comes from Hylete.
Before I get into the clothing itself, I want to tell you about something that I really appreciate about Hylete. On several of their clothing lines they give back 50% of their proceeds to a designated charity. These charities include the 31 Heroes Project that supports families of fallen military heroes, Back on My Feet that supports homeless veterans, NBCF that supports breast cancer awareness and provides mammograms for women who can't afford them, O.U.R. Rescue which liberates children around the world from slavery, Scratch My Belly which is dedicated to saving animals from high kill shelters, and Team Rubicon which serves to help military civilians utilize their skills in emergency response teams. I really respect a company that gives back to the community and such important causes.
Top:
I am wearing the Insignia Racer Tank in Eclipse Gray. Listed Price $50
It not only fits great and is comfortable, but it is sweat wicking and has four way stretch. After a workout it still looks great, so you can go run those errands without looking wrinkled or sweaty. And it's very slimming!
Bottoms:
I am wearing the Invex II Crop in Black/Eclipse Gray. Listed Price $70
They have an elastic waistband that stretches up to 4 inches which is great because they don't give you the dreaded roll over even after you've refueled post workout. They are sweat wicking and are four way stretch. These are one of the most flattering pairs of capri I have ever worn! They provide a smooth fit and seem to accentuate all the right areas. They are super comfy and very functional during your workout. Love them!
How Hylete Works:
- Hylete is only available online at Hylete.com.
- When you join Hylete, you can save up to 40% off every order.
- If you order 1 item you pay retail.
If you order 2-3 items you receive 20% off.
If you order 4+ item you receive 40% off.
- You can mix and match any items. Excludes discounted items.
New to Hylete:
I can't wait to try out Hylete's new Nimbus Caprite!
Getting started is so hard! And I am being reminded of this post surgery. Whether you are getting started for the first time, getting back to it, or returning post injury there are challenges. It's not easy ya'll. Sometimes it may look that way. But getting back to it for me is difficult because I have to lose all expectations. I'm not starting where I left off and that is hard to swallow. Things I feel like I should be able to do, that should be easy for me, are hard. Really, really hard. Here are a few things to help you get started or start again.
1️⃣You have to commit. You have to know no matter what you will not stop. You will not give up.
2️⃣You need a plan. Write out your intentions for the week on paper. That helps you organize your week, but getting it on paper also helps you commit to doing it.
3️⃣ You have to start slow. That's a hard one for me. But jumping right back in too fast or too hard is only going to cause injury or cause burnout.
4️⃣ It really helps me to have a goal. It can be a weight goal, an inches or size goal, a pace goal, a distance goal, a race goal. It can be big or small. You can have an ultimate goal and then make smaller goals that will get you there. But a goal gives you something to work toward to push for. That will keep you going.
5️⃣ "A mind troubled by doubt cannot focus on the course to victory." - Arthur Golden
This perhaps may be the most challenging. You will be faced with doubt. You will question yourself and what you're doing. You will have days where it feels you can't do it. You will struggle. You will have negative thoughts creep into your mind. The thing that works best for me is self talk. I tell myself over and over that I can and I will. Sometimes even as I'm saying it I find it hard to believe. But I keep saying it until I do. Have a mantra for yourself. Wear it, carry it with you, hang it up where you workout. Say it over and over again until you believe it.
You CAN and you WILL!! Don't let anything stop you!!
Have you ever heard of the game/app called Diet Bet? Legendaries in the fitness world, such as Jillian Michaels, Tony Horton, Chris and Heidi Powell, and Laila Ali, have all hosted/coached a game. Well the company Way Better who created Diet Bet has a new game called Step Bet and they asked ME to host/coach a game!
It's a 6-week online challenge where you work to hit custom step goals designed just for you. You can sign up now. The challenge begins July 25th.
Here's how it works:
Visit step.bet/ironjill
Download the app, get your goals & sign up for my game
Bet $40 on yourself
Hit your goals for 6-weeks
Succeed and get your money back while splitting the pot with the other winners
It's going to be a great time and I'll be there as your coach to help you along the way. #StepBet supports both FitBit and Apple Watch but you can also play with just your iPhone or Android.
Sign up now and invite your friends to play too! The more who play the more it pays! Let's get fit together this summer!!
