Let's Change the Subject

Yes, I'm still injured, still on crutches and still itching to get back to training, 3 weeks since the great break 2013...BUT...let's change the subject shall we.

Since cooking/baking is still something I can do while sitting in my office chair at home, I thought I'd share some of my food staples.  Also, I'll warn you, that I'm horrible at taking photos of food but I'm hoping some of these items will at least look a little appetizing because they are all 100% delicious.  I'm also not very good at following recipes, I basically look through recipes to gain inspiration not to actually follow them so my "recipes" below are really rough estimates.

The Green-Smoothie

I make many different variations of this beast.  The core ingredients of every smoothie I make are: 1/4 cup of berries, cinnamon, almond milk and greens but I've been experimenting adding things like: 

-Coconut Oil for flavor.  The smoothie above doesn't have any but I do sometimes add it.

-Beet Juice (from my new sponsor Biotta which you can pick up online or in some Whole Foods/local natural food store locations, they have a page on their website where you can find local retailers).  I have always loved beets (even though they make your pee pink) so I was curious about putting beet juice in my smoothie, turns out the flavor is very mild and the benefits are vast. If you want more on the health benefits, here is a great recap from my nutritionist teammate Tara Martine.  

-Greek Yogurt.  While I eat mostly a "paleo" diet I can't live without my greek yogurt.  In smoothies it adds a tangy flavor and creaminess.

-If I don't use almond milk, sometimes I'll use coconut water, coconut milk or sometimes just water if I'm using beet juice.

Recipe for smoothie above:

Some strawberries

1/4 cupish blueberries

2-3 heaping handfuls of spinach and kale

few dashes of cinnamon

1/4 cupish Biotta Beet Juice

2 TBSPish FF Greek Yogurt

1/4 cupish unsweetened almond milk

Put all ingredients in a blender, I use a Vitamix and blend away! (notice all the "ishs" added to the recipe above, I eyeball stuff I rarely measure.)

Chia Pudding

Sounds weird but man, oh, man this is good stuff!

Photo credit

Base recipe:
1/2 cup unsweetened almond milk
2 TBSP chia seeds
dash of cinnamon and vanilla extract

(This one I do actually measure as I've found this to be the best ratio to create a "pudding" like consistency.)

From there the possibilities seem to be limitless...I typically add berries, sometimes almond butter or peanut butter, apple slices, I have also made the recipe with coconut milk and pumpkin puree (um, hello, pumpkin pie).  Anyway, this stuff is delicious.

THE Lunch Salad
This salad has received a LOT of ridicule at work but screw them, this is delicious and filling!  I have since pared down this salad quite a bit since I'm no longer doing double days and my appetite is much less (read, often non-existent).

The salad above (from awhile back when I was still doing a lot of training) has the following:

1 bag of lettuce, mixed greens w/spinach and herbs
1/4 avocado
1/2 bell pepper
1 baby jazz apple
1/4 english cucumber
sprinkling of feta cheese
Salad dressing at work comes in the form of simple olive oil and balsamic that I keep in a drawer by my desk. Usually one spoonful of olive oil and a good dose of balsamic.

Come summer it'll be topped with fresh tomatoes from the garden!

PB-Cinnamon Coffee
This was my go-to pre-long workout food.  It's filling without giving me tummy trouble and it's liquid which is usually more appealing to me in the morning.


Base recipe:
1 Brewed cup of coffee, I use a k-cup machine but really any ol cup of joe will do
1/4 cup unsweetened almond milk
1-2 Tbsp of all natural peanut butter (could also use almond butter)
dash of cinnamon and vanilla extract
Sometimes, I'd add coconut butter too would depend on the length of the workout.
BLEND!

(For a cold version, add ice and/or use cold brewed coffee)

Grain-free Cinnamon Rolls
These I actually just made these.  Of course, they aren't as good as a big ol sticky bun but for a (practically) guilt free treat they hit the spot.

I roughly used this recipe: http://www.keepitluce.com/2013/02/grain-free-cinnamon-rolls.html

Ingredients:

(not pictured, I did use a combo of melted butter with the coconut oil, vanilla and honey for the filling along with the walnuts and pecans above)

I strayed from the recipe link in a few ways.  I added a little water to the "batter" as it was pretty dry.  I also didn't use any honey for the roll, only in the filling.  I also didn't use nearly as much as it called for just a little for sweetness...I figured I could add some to the top when they were done, which I did.  I also baked my rolls at 350 degrees for 20-25 minutes, for me, 15 minutes was not nearly done enough.

Can't find your rolling pin, a bottle of wine will do just fine!

Served with butter, sprinkle of cinnamon and squirt of honey.

Favorite blogs w/recipes:
The Detoxinista
Gluten-free Anna
Elana's Pantry
OhSheGlows
Paleo in PDX (this girl is a local to Portland and her name is ALISA! spelled and pronounced the same way!)
What Runs Lori
Rich Roll

Thoughts from the Injured Reserve List

I had originally thought about titling this post “the good, the bad and the ugly” but I thought that was actually a little harsh for what I really want to talk about, especially since I’ve decided against posting what would have been “the ugly” --a pic of my bruised and odd looking and slightly atrophied foot/leg (your welcome).

Anywho, here goes my random thoughts:

1) I miss walking.  I also miss spending my mornings and evenings enjoying sweat filled activities (oh, and driving) but at 2 weeks and 3 days into this injury, what I really miss is walking.  At home, I’ve got a pretty good set up, I crab crawl down the stairs and to an office chair.  Once in the office chair I’m pretty mobile.  I can cook myself food and let the dog out, etc.  However, going anywhere else involves a lot of crutching.  I know Miss Sweaty crutch-spectated marathons and crutched miles while traveling but that’s just not me.  I’ve crutch commuted to/from the bus but if I can get a ride, I’m taking it.  Crutching is slow and uncomfortable.  I miss walking.

The Crab Crawl

2) Free Time.  I have WAY more free time!  This past weekend while Mr. Pi was running his way to a new half marathon PR and a 1^st place 30-34 male medal (congrats speedy honey) I successfully vacuumed and mopped the downstairs floors, cleaned the downstairs bathroom, and cleaned out our freezer (all from an office chair).  Still on the list is to organize the cooking magazines/books cabinet and the shelves behind the couch.  I also had time to sit and relax with a friend while we painted our nails.  I considered taking up knitting but since we don't have any knitting supplies at the house that'd require someone getting them for me and I'm trying limit my "asks" to only stuff I really need.  I haven’t found any good books to read yet but if you have suggestions let me know!  I also no longer obsessively check the weather to see if I’ll be stuck on the trainer or riding outside, in fact, it POURED on Saturday and I didn’t even bat an eyelash when I turned on the heater in mid-May. Oh and I even got to cuddle in bed with my little Zoey (who turns 5 this week).

3) "Working out."  I’ve had to become quite creative in my “workouts.”  To my normal, healthy self, my “workouts” wouldn’t even be workouts but for the injured reserve list me I’m taking what I can get.  I’ve been to the gym once, with my Dad in California.  If the gym were easier to get to via crutches I’d try to go here too but it’s not and I’m already asking a lot of friends and family to cart me around so that’s out until I can walk to/from the bus stop.  Instead, I’ve scoured the internet for seated weights workouts that I can do from my couch and I’ve been doing pushups like nobody’s business.  I also have a couple of apps on my phone for core work.  Of course, like most of us A-type triathletes who are used to double day workouts, I miss attacking workouts and pushing myself but I’m taking what I can get.  My arms and abs better be rockin’ after this ordeal is over.  Thanks to the self timer app you all get to see me in action.

4) Food.  It is amazing how much your appetite is tied to your activity level.  I find myself not very hungry most days.  I’m being careful of portion sizes and what’s going into my body.  I am feeding it all kinds of healthy, bone-repairing (hopefully), foods.  Also, as an athlete that wears a copious amount of spandex I am afraid of gaining weight due to my inactivity.  So, to help combat the sedentary weight gain and to hopefully help re-grow strong bones, I’ve been trying to make conscious choices with my eating and my portions.

5) Thankful.  I am truly a lucky lady.  My family and friends have been absolutely supportive.  Mr. Pi has been incredible, much of the burden of this injury has been placed on him and he remains a happy go lucky, non-complainy husband.  Also, this thing could be so much worse, every time I get here myself whining I try to remember that!  I think mentioned before that Mr. Pi brought me flowers and that my Rev3 teammate sent me a card but...

...I also get texts/FB notes from friends (and bloggers like Colleen and Mandy) and my parents almost daily.  My local friends stop by, set up nail painting dates (like this past weekend) or old lady seated weights sessions in my living room.  I know I’m not convenient and can’t do a lot of the fun stuff my friends are used to doing so it’s meant a lot that they are absolutely fine with doing whatever.  At work, my co-workers are amazing, they fill up my water bottle and bring me my salad from the fridge.  Friday was a particularly rough day after a couple of nights of not sleeping well and my co-worker brought me a coffee from Starbucks to perk me up.  Even my boss has stopped by at lunch time to see if I needed anything before he went out.  After I’m mobile I plan to pay back by lending a hand and doing something special for those that have helped me.

Those are my thoughts from the injured reserve list.  Have you ever been injured?  If so, what did you do to stay sane and what did you miss the most?

Traveling Crutch Master

Well, it’s been a week and a half since the “great break 2013” and certainly a mixed bag of emotions.  For the most part, I think I have handled myself well but there have definitely moments of tears and explicative filled bouts of frustration but overall, I’m doing my best to stay positive.  Crutchin ain’t easy but it is made a little more bearable by HOT PINK crutch pads…

Prior to the GB13, Mr. Pi and I had plans to go down to California for mother’s day weekend to go wine tasting with our mom’s and other family members.  My trip was also going to include a 60 mile bike ride with my dad and a 10 mile run.  We did get down to California for the weekend but the weekend activities sure looked different for me.  Instead of a 60 mile bike ride, I did a few abs and hung out by (and IN) the pool.  I guess there are pluses to injury, more time to work on my tan without crazy racer back tan lines.

On Sunday prior to wine tasting, Dad drove me to the gym and we did a solid 45 minutes of strength training and corework.  It was the first time in a week that I felt semi-normal. 

Wine tasting was also a different experience, instead of bellying up to the bar, I got to sit in chairs and be served.  Making sure I didn’t drink too much since I decided that wine and crutches are NOT a good idea.

On the way back to Portland, I made a greater effort at rest stops to get up and move around and to keep my leg elevated which involved riding with it on the dash board as well as periods where I would try to go “upside down” in my seat and place my boot on the ceiling.  Yes, it was a sight and no, I sadly, don’t have any photos.

All in all, a successful trip to see family and friends and I’m again reminded of how really lucky I am.  I have a great family and wonderful friends who are helping to keep me distracted.

 Card from a Rev3 teammate and flowers from my hubby

What's up Doc?

I don't know about you guys but I don't go to the doctor all that often, usually once a year for my lady exam.  I have to be pretty sick to go in or something really bad must have happen (remember alien water balloon of 2010, I went in for that).  Anyway, with this injury, knowing it's broken, knowing I have some big goals still looming out there for the year, I sought out a specialist (an ortho/sports med specialist).

I went in assuming I'd get a timeline of how long I'd be on crutches, to confirm or deny a Jones Fracture (thankfully it was deny), how long I'd be in the walking boot, when can I drive!, when I could start training again, did he think the ironman in a little over 6.5 months is doable, supplements--good idea or not, foods to eat or avoid, bone stimulators, physical therapy...blah blah blah  I had a long list of questions.  Yup, I was that girl with the notebook and the pen.

The answer to almost all of my questions was "it depends."  

How long will I be on crutches?
-It depends but I encourage you to bear weight as soon as you can in the walking boot.  Bearing weight and exercise helps stimulate bone health and healing.

How long will I be in the walking boot?
-It depends.  We will take new x-rays in 3 weeks to see how the healing is progressing.  If it's starting to heal well then, he wants to start some PT exercises for my ankle--treating it more like a severe ankle sprain than a fracture. {But it is a FRACTURE so this answer concerned me a bit.}

Driving?
-It depends.  He said to think of the worst case scenario, a child running out in the road type of thing, if I don't think I could stop the car, don't drive. {I have a feeling I will not be driving for some time.}

When can I get in the pool with a pool buoy, cycle, etc?
-It depends.  He basically said I shouldn't really do anything for the next three weeks before we see the x-rays, except try to walk supported at some point, maybe in a week, maybe in a few days.  He was adamant about not letting that go too long.  Arm weights and abs and if I can get to a gym, the hand cycle machine are all okay for now but he said no to pretty much anything else until the x-rays in 3 weeks.  {What's confusing to me is since he didn't give me a timeline, how the heck am I supposed to KNOW when it's okay to walk in the boot?  I'm anxious to get going but I don't want to rush it.  Thoughts anyone?}  

As far as the race goes, he asked how far along in training I was and if I had done those distances before, etc.  When I started down my race history and training, he seemed to think it was a possibility but again, didn't give me any definite answers.

Coach Laura said that not getting a timeline can actually be a good thing b/c sometimes timelines are wrong and you get your hopes up only to have them crushed when your healing isn't going well.  I KNOW this is true but I'm an A-type, I like schedules.

While I don't have a very satisfying timeline to share, the Doc was positive about the fracture being a typical "avulsion" fracture.  He said it was a little bigger than what they normally see but he didn't seem that worried about it.  In fact, he essentially said that if it were smaller they may have just prescribed a hard soled shoe and tried to rehab it/treat it as a severe ankle sprain.  All in all, he was a pleasant and laid back Doc, maybe a little too laid back for my taste but the fact that he seemed pretty optimistic about recovery was good.

As for me, I've stopped using Dr. Google and am just going to do everything I can to help my bones heal hoping for an all-clear for pool buoy time in 3 weeks.  Until then, thanks to Sarah for sharing her favorite self timer app, y'alls can see me doing the only exercising I'm allowed to be doing:

Suggestions for seated or supported arms and abs workouts are appreciated!

Ms Independent

More like "missing my independence." It's been only 4 days and I definitely have a new found appreciation for the little things (and also my former level of physical activity).  Taking an ironman-in-training from 9-12 hours a week of exercise to crutches and the couch isn't exactly a smooth transition.  BUT I'm still trying to stay positive.  I did have one episode as I was crawling up the stairs crab-style on my butt where I said something like "this sucks or life sucks" Mr. Pi being the awesome guy that he is didn't let me live with that comment reminding me that this is just a broken foot, it'll heal!  I wasn't in a horrific accident that's left me paralyzed, I wasn't front and center at the Boston marathon bombing losing a limb or my life...all I did was break a foot.  He is right of course.  Pity parties get you no where Alisa!  So, with that episode and a few shed tears, I hope I'm past being sad, mad and generally upset.

Let's move on to the "new normal."  

Sorry for the laundry pile action, but hey, at least I got it out of the dryer myself and folded it!

I have been lucky enough to work from home this week, which took a whole level of stress out of trying to get to/from work (remember I can't drive) and worrying about being uncomfortable sitting at a desk all day.  Next week, I'll go back to the office which should be interesting as I'll be relying on Mr. Pi for rides and may end up working some really long hours as he teaches in the evenings and may not be able to fetch me until quite late.  BUT again, could be worse.

I was able to find some good tips via Google (though, I'll warn you Dr. Google can also be a VERY scary place, more on that to come) on how people have gotten around their house, etc.  We now have an office chair in the living room so when I need to use the bathroom or get food/water or let the dog out I can simply scoot along the couch to the chair and wheel myself around.  I'm sure it's quite comical but it gives me a little bit of freedom.  I can carry food in my lap and don't have to eat standing up on one leg. In fact, I was even able to get laundry from the dryer back to the couch to fold and feel semi-useful. Of course, I can't get it up the stairs but that's Mr. Pi's job usually anyway =).

I can feed myself!

Google also gave me some good tips for going up and down stairs that are steepish, hence my crab-like crawl.  Beats freaking out about falling and hurting my good foot using the crutches.  I also found a product called "crutcheze" and immediately ordered some in HOT pink.  

Source

They haven't arrived yet so until then, I'm going old school style and have towels wrapped the arm rests.  

Zach, Jen's hubby, made the comment that you'd think with all the advances in technology we have that SOMEONE would be able to come up with a better, more comfortable crutch system.  That actually got me thinking that maybe the point of crutches being uncomfortable is to remind those that are on crutches to NOT do whatever it was that they were doing to get them to the point of needing crutches?  In my case, don't be a klutz and pay more attention to foot placement while running.  Other things I've learned, put the most used products in the bathroom (aka toothpaste, toothbrush, hair brush, deodorant, etc) at a height you can reach while seated in the office chair.  "Showering"  since it involves getting in and out of the claw foot tub and using the hand shower making a total mess on the floor is okay to do like once every few days. (sorry peeps, I'll try to spray myself down with bath and body works spray before I see you.)

Penny didn't seem to mind if I was stinky =)

As I mentioned, Google has provided some good tips, but Dr. Google (as Kristen called it) can be a scary ass place.  I think I've looked at more people's x-rays online that I care to share trying to compare their x-rays to mine to see if I have the dreaded Jones Fracture or not (the real doc says NO).  I also have read more horror stories about fractures not healing properly, people re-injuring themselves, surgeries, etc.  It's hard not to consult Dr. Google though!  Us A-types...we NEED to know!  

All in all, while I am absolutely missing my independence and ability to feel massive amounts of sweat dripping from my body, it could be a lot worse and I know time will pass and I'll be back at it.  Until then, feel free to laugh at me as I roll around in an office chair fixing myself meals.

The B Word

I have about 5 posts half written in the queue including one I started last week called, "training update" that's full of tails about hill repeats, track sessions and metric centuries.  However, seems a little silly to post that now.  Why?  Well, most of you probably already saw on FB that I broke my foot on Saturday.  Yup, B-R-O-K-E-N.

First and foremost, thank you to my amazing husband and our house guest (who also happens to be the best man from our wedding) for rescuing me after my fall.  My hubby carried me over a mile back to the car b/c I couldn't put any weight on my foot.  Also, thanks to my city which was teeming with runners and cyclists on Saturday morning, many stopped to see if I was okay.

Anywho, many have asked for the "story" so here it is...it is super short.  Girl (aka me) goes out for long run on a beautiful saturday morning, ready to tackle 8-10 miles and go for a swim before enjoying a gorgeous sunny saturday.  Girl gets 2.5 miles into said long run, hits the tiniest lip on the PAVED trail between the pavement and dirt shoulder and GOES DOWN with a crack.  It was loud and painful, girl drops to the ground, takes off shoe and sees immediately swelling.  She curses at herself a half dozen times but decides she is going to try to hobble back to the car, knowing she's in no-man's land in between two parking areas on the trail.  After hobbling maybe 100 feet she throws in the towel sits down and calls husband.  Husband and friend arrive (in the meantime many many runners and cyclists pass asking if girl needs help).  Husband and friend try to help girl hobble but foot is swollen and hurts too much too bear weight.  Husband picks up girl and proceeds to carry her back to the car. (A friend called him a "knight in running shoes" so true.) A short trip to the ER confirms foot is broken.  The end.

Yesterday, I was overwhelmed by the amount of texts and FB/twitter/instagram messages I got.  Thank you family, friends and running/tri community.  

Many had questions about what this means for my BIG race in November...well...it depends.  Right now I'm a little over 6.5 months away.  I was referred to an ortho/sports med doc for all my follow ups so I'll know a little more after that appt.  Right now, the ER docs said everything looked like a "clean" break and their prognosis was 4-8 weeks of no weight bearing activities (aka walking, running, etc).  I'm not sure how long I'll be in complete rest mode, aka crutches, but at least the next week or so.  The docs seemed to think that after a few weeks I'll be able to swim and ride (the trainer of course) until I'm fully healed.  At this point, I'm just going to listen to the docs and my body. I'm not throwing in the towel on Arizona but I'm also trying not to be crushed if I can't complete it this year.  Coach Laura seems to think, with smart recover and the ability to keep in shape through aqua jogging/cycling and swimming (when I am able) that we should be able to get me to the start line.  Again, I'll know more after I see the specialist but I'm trying to stay as positive as I can right now.  A pity party isn't going to help anyone, especially my gimpy foot.  

While I've got all sorts of thoughts going through my head, I am also focused on the little stuff, like getting up to use the bathroom, letting the dog out and getting myself water/ice.  Everyday things like this are sooooo much bigger deal.  It takes twice as long to go anywhere with crutches and you can't really carry anything, my sports bra has become a nice pouch to carry water bottles and cups.  I'll definitely be thankful for the walking cast and the ability to put a little weight on my foot again.  Luckily, I have an amazing husband who has been taking care of me.  Being helpless definitely is not fun.  It doesn't help that the weather is amazing right now in Portland and I'm stuck being immobile--but no pity parties here =).

I know a lot of you out there have dealt with injuries, anyone have advice on ways to stay sane?  It's pretty hard for us active-types to suddenly be sedentary.  Ideas on projects one can do seated/lying down?  Exercises?  I've read about chair weights (usually done for old ladies), I'm thinking I'll probably be able to do some core work.  Any ideas would be awesome!

Since I won't be posting the training update and it'll be awhile since I'm back to training again, I'll leave you with this one awesome photo of my hill repeats last week:

To Boston, with love

A lot has already been said about April 15, 2013 so this will be brief.

As a former Bostonian, a runner and a race spectator the events of April 15, 2013 are unspeakable.  When I lived in Boston I spent many days walking Boylston street, passing by the Boston Marathon finish line.  On Marathon Monday I’d enjoy a day off from school, get a pedicure and spectate the race with friends.  When I lived in Boston the farthest I’d ever run was 12 miles, the marathon was something only crazy people did.  However, my awe of the marathon was born in Boston.  I’ve had several friends qualify for and run Boston, including a few this year.  To know how hard they trained and the sacrifices they made only to have the day end in such tragedy is just…there are no words.

Then I think about the countless hours my family and friends (and myself) have spent spectating races and I’m almost brought to tears.  Most spectators see their runners for only a few seconds during a race but those few seconds to anyone that has ever run a race mean so much.  As a spectator, I’ve cheered with fervor making funny signs and ringing a cow bell for hours on end and I have loved every second!

As both a spectator and runner, I am more determined than ever to race races and spectate for my friends and family. I will not let the events of Monday deter me from the joy I feel standing at the finish line, as both a spectator and a runner. 

The running community is an amazingly resilient and determined group.  Let’s vow to always stay that way.  With that, I’ll stop and simply say, 

Boston, we RUN with you and in honor of what you have brought to our sport.

#ForBoston2013