Rhovaniel: Healing

[Rhovaniel]

Late to the challenge, but hey, a late challenge is better than no challenge right? The theme of this one is simple: Heal. 

 

Now, next year gets CRAZY for me. Crazy in a 'I don't know if I can pull this off' kind of way. I have not one, not even two, but THREE mammoth races to prepare for. None of which I am currently fit enough to complete any of them. With this in mind, I got myself into training, started thinking seriously about running and improving strength and endurance and...

 

 

 

Ok, maybe not as dramatic as that. Or accurate, since it's my hip that's the issue. Essentially, my pelvis is unstable and tilted forwards. I didn't think much of the odd ache I got when I ran sometimes, but a single hard interval session and it really HURT.  It's taken a few physio sessions , but my pelvis is now almost - but not quite - back where it should be. The challenge is getting it to go back to where it should be and stay there, as the imbalance of my muscles will just pull it right out of position again if left. Therefore, in this last challenge of the year, I focus on healing. 

 

This is harder than it sounds. I am impatient to be training and getting stronger for the task that lies ahead of me. It's the hardest thing, physically, that I have ever done. 

 

I need to be able to complete 4 laps of a 12k obstacle course in 8.5 hours by mid May. Then a 50km course in my favourite, but extremely hilly region of the world, the Lake District in July. And then the real crazy thing happens. IF I qualify at Oblivion... I will be at the OCR World Championships. In the wave that I am in awe of. The wave that terrifies me. The wave I don't know if I will be good enough for. The Elite wave.

 

I want to be out there, training. Instead, I'm not allowed to run, sit crossed legged, need to be mindful with what exercises I do, etc. Oh, and remember to do a whole host of exercises from hip raises to single leg glute bridges and calf stretches, etc. a minimum of 3 times a day. 

 

 

Goals: Strength and Stability

 

1. Do my physio exercises 3 x day, no exceptions

 

I need to do them all, as often as possible, to get me where I need to be. In my physio's own words, I cannot overdo them, and the more I do, the quicker my recovery and the sooner I can get back to running and a proper training plan. The minimum is 3 times a day, and is so important that this is pass or fail. 

 

2. Pull-up Workout 3 x week

 

The coaching I pay for to help sort out my nutrition and training (as well as looking at a bucket load of other factors such as sleep, stress, water intake, mood, etc) put together a pull up workout which is adjusted weekly but is to be done three times a week. I can't qualify for the world champs in May, and I sure as hell won't keep my band in October, if I don't work on this. If I miss one, bad things happen. 

 

3. Eat to become the Athlete you Want to Be

 

A large part of why I sought professional help is that my diet is - or used to be - absolutely appalling. Chocolate does not constitute a good dinner, and a very high sugar intake was not going to be doing me anything but harm. I'm making baby steps in the right direction. The goal for this is just to Follow The Plan. Right now, that's 2200 cal on training days, 1800 on non training days and 150g carbs daily. Simple pass or fail per day.

 

 

[Maggie-Miau]

You're a champion through and through, Rho, you can do this! <3 <3

[Elastigirl]

All those races are so exciting. I'm so impatient with waiting for injuries, and I've only had minor things. But waiting and doing your rehab will pay off.

[Tanktimus the Encourager]

You are wise to heal first, then train. I'm glad you posted your challenge. I'll be following.

[DaemonCorax]

Hey there! I had been wondering where you had gotten off too!

[Rhovaniel]

11 hours ago, Miaulin said:

You're a champion through and through, Rho, you can do this! <3 <3

Miau! You're here! Yay! Okay, sorry, I'll restrain my use of punctuation more. But I'm happy to see you, and thanks! I am really excited by the challenge!

 

10 hours ago, Elastigirl said:

All those races are so exciting. I'm so impatient with waiting for injuries, and I've only had minor things. But waiting and doing your rehab will pay off.

They really are! I am impatient, but also cautious. I really, really want this. So that means I need to really, really focus. On healing, on rehab AND on training. 

 

10 hours ago, Tanktimus the Encourager said:

You are wise to heal first, then train. I'm glad you posted your challenge. I'll be following.

Tank is Wise. Rho learns from the wise Good to see you, Tank!

 

9 hours ago, DaemonCorax said:

Hey there! I had been wondering where you had gotten off too!

Hey! I'm right here and will catch up on people's threads... eventually!

[Charlie_Quinn]

Team Oblivion! Woohoo!!!! 

[jonfirestar]

With you until the end! And not just because we are running exactly the same races  at least the big ones. 

 

I'm proud that you kept this simple and focused on healing! 

[Rhovaniel]

12 minutes ago, Charlie_Quinn said:

Team Oblivion! Woohoo!!!! 

Yes! We're gonna smash it together!

 

6 minutes ago, jonfirestar said:

With you until the end! And not just because we are running exactly the same races  at least the big ones. 

 

I'm proud that you kept this simple and focused on healing! 

Proud to have you alongside with all this epic! I know Oblivion is first, but the excitement for MvL is frizzing inside me right now! 

[jonfirestar]

18 minutes ago, Rhovaniel said:

Proud to have you alongside with all this epic! I know Oblivion is first, but the excitement for MvL is frizzing inside me right now! 

MvL remains the thing that I hold most dear. It's the race I'm most proud of and the race that filled me with wonder and awe. I cannot wait to get back to the Lakes and do it all over again! I'm not ashamed to admit that I look at the photos from it when I'm feeling demotivated  

 

I'm also proud and honoured to be running such epic races with you! And proud to watch you grow into a total badass athlete! 

[Rhovaniel]

Well, let's kick this off with an update, shall we?

 

Yesterday: I did pretty well, apart from doing my last physio exercises in pitch darkness because I forgot before I went to bed and the hell if I was burning my eyeballs turning the light back on. I somehow got a stomach bug or something to add to a bit of a cold and ended up coming home early from work (tbh, I probably shouldn't have gone in at all). I slept for about 3 hours, and woke with both the cats curled up near me. Frodo was literally in the crook of my arm. The little nightmare can be a bit aloof and turns down cuddles a lot of the time, so it was nice to see he does care really! 

 

Physio: All done

 

Pull-Up workout: I was still feeling a bit blurgh, but I did it. Ripped a layer of skin off (not all, luckily, and no blood) so I had to move the bar hangs over to tonight). 

 

Eat to become the athlete you want to be: Um, I'm going to call this a pass, but a narrow one. My appetite just wasn't there, but I did try to get dinner down me. Ended the day on 1488 calories, 47g protein, 179g carbs and 62g of Fat. 

 

 

Today, Friday 30th November

 

Physio: I'm behind on this, but catching up! Will do the rest of my exercises after posting this then my final set at bed (I'll post tomorrow on the success of this)

 

Pull ups: Did 3 x 30 dead hangs to complete the workout, plus 10 band assisted pull ups (not all at once) because I'd left the bands on the bar and why not?

 

Eat to become the athlete: Well, my appetite has only just restored itself, and I'm sitting on 1392 calories for the day, with 49g protein, 195g carbs (I had dessert...) and 43g Fat. Cutting down carbs is hard for a carb lover! I might cook an egg later, but honestly, I'm just not hungry. Fail. 

 

 

Now, I don't have to weigh myself for the coaching or anything, but they have (tactfully) mentioned that I do need to lose some weight. No surprise, my eating habits mean that I have a few extra kilos on me than is ideal. So, I've decided to weigh myself on the first of each month. This means that tomorrow is weigh in day. When I weighed myself, a little over a month ago at the start of the coaching, I was 75kg. So, we'll see. I'm aware my very recent bout of being a little ill may skew the reading a little.

[jonfirestar]

41 minutes ago, Rhovaniel said:

Eat to become the athlete: Well, my appetite has only just restored itself, and I'm sitting on 1392 calories for the day, with 49g protein, 195g carbs (I had dessert...) and 43g Fat. Cutting down carbs is hard for a carb lover! I might cook an egg later, but honestly, I'm just not hungry. Fail. 

I really hope you feel better and I am going to make sure that you eat something that isn't sugar when I see you tomorrow. 

 

56 minutes ago, Rhovaniel said:

Now, I don't have to weigh myself for the coaching or anything, but they have (tactfully) mentioned that I do need to lose some weight. No surprise, my eating habits mean that I have a few extra kilos on me than is ideal. So, I've decided to weigh myself on the first of each month. This means that tomorrow is weigh in day. When I weighed myself, a little over a month ago at the start of the coaching, I was 75kg. So, we'll see. I'm aware my very recent bout of being a little ill may skew the reading a little.

It'll probably skew it down but probably unnoticable over a month. Just beware that you might not read much if any lower on Jan 1st (I mean it's also Jan 1st I'm sure not going to be reading lower on Jan 1st) 

[Rhovaniel]

11 minutes ago, jonfirestar said:

It'll probably skew it down but probably unnoticable over a month. Just beware that you might not read much if any lower on Jan 1st (I mean it's also Jan 1st I'm sure not going to be reading lower on Jan 1st) 

Ha, yeah I really hope the guys aren't expecting miracles to happen over Christmas. I mean, I'll do my best to be mindful and moderate what I eat, but neither am I just going to stick to the meat and veggies on Christmas Day and pass on the mince pies and pudding (seriously, how do people pass up that stuff. It guuud!) 

 

13 minutes ago, jonfirestar said:

I really hope you feel better and I am going to make sure that you eat something that isn't sugar when I see you tomorrow. 

Accountability FTW! I do have my work's Xmas party tomorrow night though, so that's going to be interesting. I'm really not feeling it (a combo of not really being a social type, and feeling a little under the weather still) so I may slip away early. 

[jonfirestar]

38 minutes ago, Rhovaniel said:

Ha, yeah I really hope the guys aren't expecting miracles to happen over Christmas. I mean, I'll do my best to be mindful and moderate what I eat, but neither am I just going to stick to the meat and veggies on Christmas Day and pass on the mince pies and pudding (seriously, how do people pass up that stuff. It guuud!) 

 

I kind of live by the 'just try to keep mindful of what you are doing' over christmas. So long as it isn't totally insane, and I think you understand what I mean by that, then I think it's okay. You know I don't really like Christmas pudding. i can pass that up, but mince pies. Oh no!! Especially if they are home made and just cool enough to no longer contain napalm!! You know what, I'm gonna shut up right now! 

 

 

[SkyGirl]

 

 

Following along - you are amazing and I hope your healing is smooth and quick. Healing of all types requires patience and I hope you find / receive lots of that too.  <3

[iatetheyeti]

Next year is going to be crazy for sure, but the best kind of crazy

 

You've got a solid recovery plan, and I hope it helps you on your way to a speedy recovery.

 

Following along, obviously!

 

[ShadowLion]

This is a truly worthy, and tough, challenge. The healing ones can be some of the toughest, because what ranger wants those kind of limits and to have to focus on doing therapeutic exercises when they could be TRAINING FOR RACES??? The smartest ones! The most disciplines ones... 

 

Keep your eyes on your goals - you can do it! Because what ranger worth their salt wouldn't rise to a really tough challenge that they weren't sure they could achieve? You got this.

[Rhovaniel]

On ‎11‎/‎30‎/‎2018 at 8:59 PM, jonfirestar said:

 

I kind of live by the 'just try to keep mindful of what you are doing' over christmas. So long as it isn't totally insane, and I think you understand what I mean by that, then I think it's okay. You know I don't really like Christmas pudding. i can pass that up, but mince pies. Oh no!! Especially if they are home made and just cool enough to no longer contain napalm!! You know what, I'm gonna shut up right now! 

 

 

The problem isn't even one or two days of indulgence. It's the month long barrage of goodies and 'treats' that people insist on offering to you. And the weekly shop, with chocolate and pies and stuff on nearly every damn corner...

 

 

On ‎12‎/‎1‎/‎2018 at 4:55 AM, SkyGirl said:

 

 

Following along - you are amazing and I hope your healing is smooth and quick. Healing of all types requires patience and I hope you find / receive lots of that too.  <3

Sky! Sorry, I went AWOL again but thank you! And may I say, a huge congratulations on graduating!

 

On ‎12‎/‎1‎/‎2018 at 8:28 AM, iatetheyeti said:

Next year is going to be crazy for sure, but the best kind of crazy

 

You've got a solid recovery plan, and I hope it helps you on your way to a speedy recovery.

 

Following along, obviously!

 

The best kind of crazy, for sure! I'm still in the stage of freaking out and not being sure I can do this thing I've set out to do. But @jonfirestar is being the master of encouragement at the moment, and he's not letting me doubt myself!

 

So, November 30th was the last time I posted - bad Rho! Check in more, dammit!

 

The Xmas party went well. Feeling rough still meant that calories was in check and I snuck home early so I wasn't out silly late either. I try. I promise I try to enjoy these social events. But in all honesty, I just don't. 

 

Anyway, the goals:

 

Do my physio exercises 3 x day, no exceptions

 

Pass! I really, really want to get back to a proper training programme soon. So, I'm going all the exercises prescribed, and it is paying off. The physio is happy with progress, I just need to work on really strengthening my glutes so my quads don't keep taking over. This should also help with loads of other stuff besides running.

 

2. Pull-up Workout 3 x week

 

Pass! I had a bit of a "I don't know if I'm ever going to get this" moment earlier this week, because part of me still believes that pull ups are beyond me. No... Believed that they were beyond me. Not only did JSP (coaching, just easier to resort to initials!) say that he could see improvement within the space of the three workouts I'd recorded, but also he promised to show me the numbers from the first workout in a few months to make me realise the difference. And, I think I might be finally getting it. I can, I will, be able to do pull ups. I just need to put in the consistent effort. 

 

3. Eat to become the Athlete you Want to Be

 

Um, mostly pass with a few fails. I've rarely managed to stick to the carb limit, except for days where I unintentionally under ate (I got a stomach bug through last week and my appetite just wasn't there.

 

 

I promise I'll try to be better at updating in the future! 

[Elastigirl]

Congrats on the pull-up progress! I am confident that if you work on it consistently,you will be able to do a pull - up

[ShadowLion]

Great work towards a pullup and also on being so consistent on the therapeutic exercises!

[iatetheyeti]

14 hours ago, Rhovaniel said:

The best kind of crazy, for sure! I'm still in the stage of freaking out and not being sure I can do this thing I've set out to do. But @jonfirestar is being the master of encouragement at the moment, and he's not letting me doubt myself!

 

He is very good at that  

 

 

14 hours ago, Rhovaniel said:

I had a bit of a "I don't know if I'm ever going to get this" moment earlier this week, because part of me still believes that pull ups are beyond me. No... Believed that they were beyond me. Not only did JSP (coaching, just easier to resort to initials!) say that he could see improvement within the space of the three workouts I'd recorded, but also he promised to show me the numbers from the first workout in a few months to make me realise the difference. And, I think I might be finally getting it. I can, I will, be able to do pull ups. I just need to put in the consistent effort.

 

Yes, yes you will.

 

I completely get the 'I don't know if I'm ever going to get this' feelings, I'm feeling a lot of that myself right now, but constant practice and effort is definitely the best thing to throw at it. It shuts the voices up and it brings results, so double the win there.

[Salinger]

YES RHO!!!! Following along, cant wait to see you beast 2019  but also important to see how amazing you have been this year too... reflect and heal <3 xx

[Tanktimus the Encourager]

16 hours ago, Rhovaniel said:

The Xmas party went well. Feeling rough still meant that calories was in check and I snuck home early so I wasn't out silly late either. I try. I promise I try to enjoy these social events. But in all honesty, I just don't. 

 

You'll get no judgement from the Den of Introverts that is the NF Forums.

[jonfirestar]

On 12/7/2018 at 11:01 PM, Rhovaniel said:

The best kind of crazy, for sure! I'm still in the stage of freaking out and not being sure I can do this thing I've set out to do. But @jonfirestar is being the master of encouragement at the moment, and he's not letting me doubt myself!

After what I witnessed this weekend if I ever hear you say that you aren't strong enough to do something again we'll be having words!  You might not be there yet for some things but that's why you need to work to get better and the amount of growth I've seen from you this year is nothing short of amazing. 

 

You are getting stronger, and fitter. I think you understand that but there is that part of you that is holding onto the belief that you are a weak girl who can never do these giant things. You are immensely strong, physically and mentally and I cannot wait to see what you can achieve next year now that you've got these goals and the drive to push towards them! 

 

On 12/8/2018 at 2:04 PM, iatetheyeti said:

He is very good at that  

 

There'll be no self doubt from anyone! The very first step to getting better is believing that you can be better. The fastest way to fail to achieve a goal is by believing that it cannot be done. 

[Rhovaniel]

So, a little bit of epic happened over the weekend! @jonfirestar and I decided to go back to Wild Forest again. I think we both went with two obstacles in mind: rope climbs and the spinning monkeys. Last time, I was sooo close to getting across the Spinning monkeys, and I really wanted to nail it this time. Rope climbs I just really wanted the practise on. I'm usually able to get one good pull and a foot lock, and that's it. No more movement. 

 

Well, two successful rope climbs later - and many, many failed attempts, I was happy. But when we moved onto the spinning monkeys, I surprised myself again. It took a little while to figure out, but then I just got it. And I found that even when my arms were beginning to tire, I could just - do them still. That was an immensely good feeling. At one point, I was feeling good enough to head back the way I came, but I got a little impatient/overconfident and stretched too far, so I didn't quite make that one! 

 

It makes me really, really excited. I've been harbouring this fear that entering Oblivion and hoping to qualify for the world championships is all going to be a waste of time, really, because there's so many obstacles, like rigs, that I just can't do. Most are upper body heavy. But I am starting to believe that I can get there, I can train for the strength and endurance necessary. I can learn the technique. I can. I can. I can. 

 

I also really want to shout out some more about how amazing @jonfirestar is. That ranger is badass. Not only because part of the mindset shift above is due in no small part to his refusal to let me believe otherwise. He learnt the rope climb technique last week, and nailed his first rope climb. Went back this week and smashed it again! And those spinning monkeys are HARD. Yet time and time again, he got it. I'm not sure he's mentioned it on his thread either, but he got all the way across the rope traverse, too! That one is a killer on the legs!

 

 

 

Anyway, Goals:

 

•  

• Report p

 

 

1. Do my physio exercises 3 x day, no exceptions

 

Pass - but I definitely could be doing more than I am. Need to be better at this, especially in the morning!

 

2. Pull-up Workout 3 x week

 

I'm on track with this still! I think it's definitely been a big help in doing so well at the weekend. 

 

3. Eat to become the Athlete you Want to Be

 

So, I had a bit of a slip on Saturday (read: something sucky made me emotional. And then I over-ate. But less than I would have before, so that's something, at least. I've been mostly on track the rest of the time, though sticking to the carb limit is not easy. I love my carbs!