Jacob's Ladder

Jacob's Ladder is a reference to a dreamt-of ladder to heaven from the Book of Genesis, and it's also the steepest most direct path up the mountain from Panadapas Pond. I can't recall when I went up it last, but I surely hadn't been on it all last year with my necessary hill-avoidance. There are sections that are pretty washed out and you end up climbing up roots and rocks like a staircase. It's part of the Brush Mountain Breakdown trail race I've done a few times and I've not yet managed to run up the whole thing without walking.

With my ab and leg incisions feeling pretty awesome these days, and as I am a half-week away from the six-week mark, I figured I was ready to head up this trail. Even at a walk, my heart rate zoomed up pretty quickly and both calves were feeling it, my glutes somewhat too. But my quad was fantastically quiet with none of that tiresome pleading-for-oxygenated-blood stuff.

I emerged from the top of the trail feeling rather heavenly!! Trixie didn't quite share in my delight, she was tired and wondering why tops of mountains don't have streams and perhaps some cheese.

We returned down Snake Root which is one of my favorite trails with vistas like the one below. We saw a giant something - eagle? hawk? - take flight in front of us.

Next week I start back to swim/bike/run, but I am prepared to take it slow. I listened to Ryan Hall's recent interview on Competitor Radio and he talked about a two-year period of time going from injury to compensation injury to compensation injury. I know from my past that it's not unusual for injury to follow injury and I'd very much like to avoid that.

I told Coach Jim that even though I feel good, I acknowledge that my two legs are not the same yet and won't be for a while. (He of course knew that would be the case, but I wanted him to know I knew it too.) I still have numbness on the surface of my leg and noticeable differences in sensation in the L/R quad muscles themselves in my stride. Nerves are disrupted in the course of surgery and though things are improving, the return of nerve function is not quick. The two sides of my abs are also not the same. The left external and internal obliques and inguinal ligament were cut. I don't need that asymmetry/weakness to lead to overloading of the hamstrings, glutes, back, etc.

Even as I type the words "I am prepared to take it slow" I know that will be a challenge. In my mind I feel like I could go knock out an Olympic distance triathlon tomorrow.

I'll continue to fill in around the limited swim/bike/run with walking and am adding in more stretching/rolling to get some flexibility back.

It's nice that my pants and shorts fit again. I still have some swelling and some sensitivity around my ab and groin scars, but it's sooooooo much better than it was.

All-in-all, happy happy!!

And for all the moms out there, Happy Mother's Day!! I leave you with this gem:

The FUN of Race Course Marshaling

Last weekend I volunteered for the Appalachian Power Smith Mountain Lake Triathlon. I've raced it every year for the past four, so even though it was kind of a bummer to miss it, volunteering gave me a way to be a part of it. It's the season opener for many in the area.

[Sidebar: I am pretty sure that "Season Opener" translated from the Greek roots means "Cold as *$%* Lake Water." That part I was OK with missing out on. Other than that, the racers (and volunteers) got a near perfect race day.]

The first thing I did was recruit a friend. Equipment Coach was happy to go to see probably twenty of the Roanoke Tri Club kits go by with his Solar Connexion logo prominently featured on the sides! They were sharp looking!

Bob the Builder. Yes he can.

I took my job VERY seriously. With the orange and yellow vest comes great responsibility. And tremendous power (even if only in my own mind...bwah hahaha!)...which I took full advantage of, stopping cars with a single outstretched hand, and yelling what I hoped to be power-inducing phrases at the cyclists.

I set up my little station with folding chair (not used once the first cyclist arrived), bottle of water, iPhone. Then I sat down and waited (not long) for the first cyclist who was minutes ahead of everyone else, earning him a police escort! A resident pulled up to my stop sign in his car to watch, health reasons keeping him from walking. His daughter and her friend were racing.

Then, while keeping an eye on the traffic behind me (maybe six cars over 1.5 hours), I tried to take photos of athletes I knew. I clapped and yelled vague encouragement to the speedy front-packers. They wouldn't hear anything I said anyway. At this point, I was totally amped up!!

Then, when the mid-packers arrived, my mouth opened, and out spewed a near continuous stream of roadside cheerleading on this uphill portion of the course. I tried to assess body language and facial expressions to carefully select the right words for each cyclist. I quickly developed a repertoire of (I hoped) encouraging words that included such phrases as:

• This is what you trained for!
• Dig, dig, dig!
• If it hurts, you're doing it right!
• You've got great momentum up this hill, keep it up!
• A happy racer is a speedy racer! (for those with smiles)
• Nice and smooth (for those looking like they were about to go off the road)
• Go get that guy! (pointing ahead)
• That drink had super powers!
• Believe!
• You're a climber! I can tell!
• You've got another gear, I know it! (I got thanked for this a few times)
• Who will get to the top of the hill first?? (for groups of two or three)
• Don't let that guy pass you!
• You're eating this hill for breakfast!
• This your first triathlon? One pedal stroke at a time, you're doing it! (end-packers)

The cool thing was really seeing the range of triathletes - the ages (13 - 75), the body types, the fitness levels, and the bikes. I saw at least a dozen mountain bikes out there which to me is a sure sign of a healthy local race that welcomes the newcomers. One thing that did not vary were the looks of determination from the very first rider to the very last (one of which had suffered a flat but carried on).

As I encouraged one of the final cyclists, she turned and said, "this is for my mom, I know she is watching me!" I told her I was sure she was and she was so super proud!

I wished I could know the story of each and every athlete out there. You know they have them. What led them to the sport, and what will this finish mean to them? I am so happy I got to have a tiny part of it all and I hope I didn't overstep my "Marshal" bounds. But I couldn't help but offer my energy in the only way I could, through my words.

Everyone should take the opportunity to volunteer at a race and see the bigger picture. I thoroughly enjoyed it and expect to do this some more.

I just looked for the blue Mill Mountain Star kits of the Roanoke Tri club and snapped away!

And for anyone curious about my recovery, I was back to see Dr. Davidson last Wednesday. I'm allowed back on the bike trainer and will continue walking through six weeks (May 14) when the abs will be at the point where I can't really do any damage. Then I can begin my gradual return to swim, bike, and run. I am feeling really good and pretty happy with how my recovery has gone!

The Continuing Adventures of a Girl and her Dog

Trixie and I have done a LOT of walking...80 miles since I was cleared to walk on 4/9, and nearly 40 miles in the last week. Compare that to my average run mileage with my malfunctioning artery over the last year, which was maybe 15 miles a week. I have been so happy to simply move around outside and to explore sections of running paths and trails that, as a creature of habit, I do not normally go on. This week I made a point to do just that - explore!

 First time on the Coal Mining Heritage Loop off of the Huckleberry

Trixie did not like this bridge

She walks with the leash fully extended unless someone is coming, then she tucks in beside me.
She has really really good walking manners.

 The cow was more interested in Trixie than she was in the cow.

Huckleberry from the Price's Fork fire station out 1.4 miles to a dead-end that will
extend to Brown Farm sometime this fall.

Trail behind Foxridge, headed toward the new section of Huckleberry.

Another cow admirer.

Aside from some slight abdominal pulling sensations, I've been feeling really good. So, Saturday I headed out for my biggest walk of about 10 miles. I was chomping at the bit to walk the less-traveled trails of Pandapas Pond and it was a perfect, perfect day for it. When I pulled up to the parking area I saw folks doing some Search and Rescue training. I asked them if my reputation had preceded me and they were there ready to come and find me? Fortunately I did not need them!

Poverty Creek, Queen Anne, Skull Cap, Trillium, and Head Hunter. Cool trail names!

Water is plentiful along the trail for Trixie.

 Who needs stepping stones? We plow through the water...

 ...not everyone feels that way.
Equipment Coach Bryan came out for Sunday's walk and opted to keep dry shoes.

 Baby black snake?

 Sunbeams!!!

The horse option looked like fun, but I still was glad to travel on my own two feet.

 Goslings!

Wednesday I head back to see Dr. Davidson and find out what is next for me.

Walking moves to the mountains and trails

I've been really enjoying my prescribed recovery walking. Just like with training, I am making the time and scheduling it in, and truly appreciating it. Trixie has become my very faithful companion, particularly as we have moved from walking in town and on the paved Huckleberry Trail to walking the trails of Pandapas Pond and the Jefferson National Forest. It's so beautiful there as it offers up a variety of landscapes plus lots of places for Trixie to grab a drink and for both of us to splash in Poverty Creek.

Trixie, it turns out, is amazing on these walks. At intersections she has learned to understand "left" and "right" and she comes to my side whenever other people/dogs/mountain bikers approach. I am really glad for her company and great behavior.

My walks have become much hillier on the mountains to the point where I called the doctor's office yesterday to check if my allowable "walking" permitted trails and hills? Dr. Davidson's partner relayed that as long as I could tolerate it, it would actually be good for me. (I hope he knows who he is dealing with.) I've climbed about 5000 feet over the last three walks, and I've walked almost 50 miles since I was cleared to walk April 9. I am pretty sure I feel fine....but I sometimes doubt my ability to know.

With all that climbing, I've noticed zero problems with my quads or toes. It's such a treat to have blood and oxygen circulating freely in my left leg!! It's been nice to get my heart rate up on these sustained climbs, but without running or pounding to bother my abdominal healing -- to allow the "glue to set."

I've used this time to explore trails on the other side of the creek that I don't normally run. Which, given my famous lack of navigation and directional skills, prompted this text on Sunday:

Scenes from Trixie and I in the Jefferson National Forest:

This is what my bike looks like from disuse. Spiderwebs have begun to form. But you know what? I'm OK with it and have settled into this time having disembarked from the crazy train of intense training rand racing. I don't mind the mental let-up and slower pace.

My friend Liz Baugher recently sent me this piece by Kelly Williamson - "Positives from Setbacks".  In it, she shares her enjoyment of walking and positive approach to healing. Hopefully she doesn't think I'm some creepy stalker, but it's just really uncanny to read her reflections that so closely resemble mine. The last line is what really struck me, "Life would be pretty boring without any scars to show."

So while it's all good, I will admit I've started thinking about my race season from July forward and even made some hotel reservations for a few races (all cancel-able). But I'm still taking it one day at a time right now and being happy where I am. I go back to see Dr. Davidson in a week.

You might be a competitive walker if...

1. You wear your Garmin while walking.
2. You stop your Garmin for all non-walking (stoplights, dog peeing, etc).
3. You walk with your friend Gail, and she totally understands you can't possibly stop at 59 minutes when it's so close to one hour. (so she graciously suggests you both take a lap around the outside of the house.)
4. You see you might just make 3.5 miles in an hour so you push for a good finishing kick (at a walk) and you get it.
5. You see a 14 minute first mile and start calculating how far you might get in an hour.
6. You get excited to hit a 4.3 miles-in-an-hour PR. (Feeling a little better each day!)
   
   
   
   
   
7. Then you realize it was not a negative split. Ugh! New Goal! Negative split!
8. You spot the fastest walker on the indoor track and get in "race mode" to catch her. It takes you three laps to do so then you thank her for setting the walking bar high. Conversation follows :) and it's so nice to get to know her.
9. While chatting and walking, you are discretely using the Garmin to count laps knowing it's 9 to a mile.
10. On the outdoor walking trail with the dog, you spot the pink-clad "dog walking" competition up ahead and get in "race mode" to catch them. Your dog is pulling you forward, and hers is pulling her backward. You chalk it up to clever race strategy!! (Yes, she pulled aside, conceding defeat. That, or she didn't know we were racing. Whatever!)
    
    
    
11. You start thinking about how funny it would be to have "tempo" and "threshold" walk intervals then think maybe that is not such a crazy idea.
12. You feel satisfaction having walked a marathon (26.2 miles) in 7 days, even though you remember back a year when you ran a marathon in Boston in 3:33. Goals and accomplishments are relative to where you are and 2+ weeks post surgery, you'll take it.

I prefer speed, but I choose happiness, fun, and a little healthy self-competition at any speed. This walking stuff is not all that bad, if you make a bit of a game out of it! The dog sure likes it!

Trixie on the Huckleberry Trail. What a good pup!!
Zero squirrel lunging and such a good listener!!

So how am I really feeling 16 days post-surgery? Better every day, but I see it will be a while before I am pain-free. I was allowed to remove all the steri-strips yesterday and the incisions themselves look good. Areas around the groin and abdomen incisions are still swollen and sore, but along with everything it's improving slowly. I can tell nerves were irritated/disturbed during surgery with some numb areas around the incisions and I'm semi-numb on my outer quad with some odd pulling sensations around the thigh incisions (adhesions?). I know it all needs time to settle down and work itself out.

The good news is I'm not noticing any of the symptoms I used to have. My energy is rebounding pretty well too; I think the narcolepsy and uncontrollable napping have passed!

In the meantime I will just keep moving and walking, per Dr. Davidson's instructions. I'm getting restless for a bit more, so that must be a good sign.

Where every you are in your training, whatever your speed, whatever your situation, make the most of it and enjoy it!!