From open heart surgery in June, to achieving a target of running 6 miles in 60 minutes. This is one snapshot into my journey back to recovery after repair of a congenital heart defect. To many athletes, 10 min/miles is barely a recovery run. To me, it is a small achievement that allows me to track progress back to my previous level of fitness and beyond. I am not a bionic woman, just very determined and prepared to work hard! My run today was hard, hurt all of the way but meant a lot to me. The desire to succeed is far more powerful than a nagging tiredness. You have to REALLY want something if you are going to aim high. I have REALLY wanted to get better!
Many of my friends and family have become accustomed to having the ‘old Corinne’ back. I, however, do not take any of my physical efforts for granted. Each time I push my heart and legs just a little bit more, I remind myself of how lucky I am to be able to exercise.
As Kyle puts it, anything is possible! This week, and for the last few weeks since I began training again, I have had such incredible support from the Twitter community. From Kona athletes, age groupers and local women runners and triathletes, I had received the most lovely comments, all of which have spurred me on. I have been constantly reminded that my recovery has been quick and successful as I was back running after 12 weeks. Now, 16 weeks post my surgery, I am feeling great and excited about the future.
Reading and watching stories about the Ironman championships in Kona at the weekend, should be enough to motivate even the biggest coach potato! Or is it just me, with my obsession with all things triathlon and the magic of the race? The most heart wrenching stories emerge from race reports and sheer human effort is apparent in all cases. This week, I have shared my experience with someone who is about to go through similar heart surgery. I hope he has found it useful to chat about fears, expectations and returning to Ironman training. Remember, (my motto of the month) – anything is possible!
On Twitter, I set myself a October wish – to complete 6 miles in 60 minutes. So far, I’m not there with reducing my min/miles although I’m seeing an improvement on each run. Persistence and patience are required! I am so excited to observe my potential speed increase over the next few months and surpass any of my previous records.
Scar news: I have no red areas now and all seems healed. Soon, it will be a fine white line and much less obvious. I get a couple of stares but no more than the usual male ‘boob glance’!!
Had a rather frustrating week, which is to be expected at this stage of my recovery. Two steps forward, one back at the moment! After the excitement of getting back in the pool and back on the bike, my chest has continued to ache during and after exercise. After 10 lengths of the pool, I had to get out. After a 14 mile bike, I was in pain for 2 days afterwards. Even after a gentle 3 mile run, my sternum bone is very uncomfortable. I guess my body is trying to tell me something! Don’t get me wrong, I’m not a moaning minnie – I am extremely grateful that I am back training again. I just got a little carried away and I have learnt my lesson!
Referring back to my heart surgery ‘manual’, I read that if an exercise causes pain or discomfort then I should stop for 2 weeks before re-trying. This made me smile, I thought exercise was always meant to cause pain and discomfort! The difficulty I have when applying these principles to my condition is that I am 30-40 years younger than most heart patients. My previous level of fitness is allowing me to return to higher levels of exercise than is routinely expected. As a result of this (and after discussion with my hospital consultant), I have decided to take the lead from my body day by day. For the last few weeks I have been training every other day. If I need extra days of rest, I’ll take them. Sound sensible?? Pre-heart surgery me finds it hard to stay put and out of the fresh air.
As I mentioned on my previous post, I have recently been speaking to athletes planning their trip to the world Ironman championships in Kona next month. I am fascinated by what goes into training for this event. Having such an exciting long term goal as finishing a long distance triathlon outweighs any of my short term aim niggles.
Lessons I have learnt this week:
Don’t run on an empty stomach (if like me, it makes you dizzy and sick!).
Don’t push too hard too early on in recovery from major surgery.
Listen to your body and let it dictate the length or intensity of a training session.
Of course, there are plenty of occasions when you push your body to the limit and I fully intend to get back to this level of training as soon as body says ‘OK, let’s go!’
No longer will I be posting about my recovery weeks – the official 12 weeks is over! So what now? The beginning of the rest of my life. The excitement of the future and acceptance of events in the past. My mourning for months lost, finances lost, confidence lost is slowly easing and my focus again shifts to I can do. The easiest way for me to measure success is exercise. Every day during my recovery I kept a diary of how far I walked, starting with a tiddly 7 minutes and round the block.
Today I ran 6 miles, at a slow pace (12 min/miles with a couple of walk breaks) but felt good. The distance was no problem. If any slight nagging voices came into my head about wanting to run faster, I cast them aside. Right now, I’m lucky to be running and want to enjoy the joy of getting out in the fresh air and soaking up the scenery like this morning’s run (see pic!). I am great at sticking rigidly to training plans and getting psyched up for faster times and results but now is not the time to do this. I get the odd bout of chest pain if I raise my heart rate above 150/160 or push that bit too hard. I have plenty of time to work towards my goals in triathlon and running in 2011.
Speaking of which: here is my race plan options for 2011!:
Jan / Feb – Rempstone Roast duathlon series
20th Feb Brighton half marathon (got place)
March – Either Mad March triathlon in Dorset or Bournemouth Bay half marathon
17th April London Marathon (have my beloved place!)
8th May Try a tri, Dorset or maybe New Forest Olympic on 1st May
June – London to Brighton bike ride (have place), Bournemouth pier to pier swim, maybe Summer Sizzler tri in Dorset
July – Bournemouth Olympic, London Triathlon (have place)
August – not sure about this one. Maybe Hyde Park on 6/7th or Swanage on 14th
September is 70.3 time! Options are New Forest middle distance 25th Sept, Vitruvian. Depending on pennies there are some M-Dot events abroad (New York, Mexico, Canada, New Hampshire!!!)
Have entered pre-reg for the Great North Run as well
All very exciting.
The above plans were jotted down for this year but my heart had a ‘mechanical’, so to speak! My mind never stopped believing in my ability to achieve, hence the endless frustration and disappointing times despite good training. I have many people around me who provide great inspiration. These include my friend who ran the London marathon for the first time this year, despite injury and an age 0f 63. We run together regularly and she really keeps my spirits up. Also, a new training friend inspires me – she has taken up triathlon despite health problems. It’s great to have strong people around you. I love following stories on Twitter about people who have gone from overweight and unfit to triathletes qualifying for Kona world championships! When in the pool, on the bike or out on a run, I imagine I am Chrissie Wellington and all seems effortless and easy! Role models are amazing motivation.
Check out this for motivation:
For most people, it is difficult to make a living out of sport unless you are gifted and have the determination to work excessively hard. But everyone can use sport to improve the rest of your life. Like holidays, sporting events give you something to look forward to and work towards.
To those who have been reading this blog don’t get too excited, I haven’t gone out and done an Ironman!! Until now I have kept this blog post as a diary for my progress following heart surgery in June. From now, I will be recording my journey returning to the sport of triathlon and in particular the ultimate challenge of Ironman.
Over the weekend, I watched a programme on the UK Ironman race. This inspired me to begin serious research into training for the long-distance race. Which Ironman, when is realistic, what training will I need. I have begun looking for a triathlon coach as I feel I will need structure to my training and good advice to keep me on track. Through Twitter and Triblogs I have come across some great people, from local novice triathletes to train with to expert coaches from the US. I fully intend to utilise the powers of the web to aid my training!
The reaction I have had from friends, family and online acquaintances has been mixed! My brother thinks a screw has come loose. My friends understand my obsession with extreme challenges. Friends on Twitter have given me great words of encouragement which really spurs me on. The Channel 4 programme on the UK Ironman showed several participants who had a ‘story’ such as a young guy who had fallen 100ft in the ski accident and was in a wheelchair for months, a Canadian women in her 60′s on her second Ironman and countless others. Whenever I watch footage of a long distance triathlon the strength of human nature is obviously abundant and this reduces me to tears and goosebumps every time.
So what is my personal reason for wanting to do an Ironman? My heart surgery set me back in my marathon and triathlon training. I had set out goals for each year up until 2012 and as a result of my heart condition, didn’t seem to be getting anywhere fast! My aim for a sub 4:30 marathon went by the wayside in 2009 as my symptoms worsened. I couldn’t understand why my running was slowing rather than improving. Doctors in March 2010, when they heard the word triathlon, told me to stop training (other than a gentle jog or walk). I found this disheartening and frustrating so tried to carry on working out for a few more weeks. Finally, I was forced to give up exercise. I was told by my cardiologist that I would never be an elite athlete (although this hadn’t been my aim). At this time, my way of getting through was to focus all my energy on ensuring I focus on the future and making sure I had the required surgery as soon as possible. This strategy worked and carried me through the tough times.
Here I am now, nearly at the golden 12 week date. 15th September to me is the start of my future as a triathlete. On that day, I will celebrate the end of my recovery period with my first cycle and swim in the pool. I have a long way to go with my training as over the last 6 months I have obviously lost fitness, have put on weight/body fat and just a little bit of confidence.
My aims for the next few weeks:
x 3 runs a week, slow pace (no quicker than 10 min/miles), distance between 2 – 5 miles
Gentle workouts at the gym, 1-2 x a week
Yoga x 3 a week
Massage or reflexology once a month to help with lingering sore neck
Ease back into swimming, depending on how my chest is feeling
Set-up my turbo and begin gentle cycle sessions x 2/3 a week
Research a triathlon coach
Record my weight/body fat and exercise sessions to keep a log
I love following a training plan and I will start looking into marathon plans that begin at the end of 2010/Jan 2011 but will not follow a plan at the moment. This is because I need to listen to my body while I resume exercise again and make sure I take the necessary rest. There is plenty of time to focus on sub 4hr marathon, olympic and 70.3 triathlon plans!
Brief race plan for 2011 – 2012.
April 2011 – London Marathon. Aiming for sub 4 hours.
Spring 2011 – Sprint distance triathlon as warm-up race
Summer 2011 – 2 or 3 olympic distance races (including Bournemouth and London)
August, September or autumn 2011 – half Ironman.
2012 – Ironman!!
Stats today:
Weight: 9 st 1 lb, Body fat: 25.8%, BMI: 20.4, Waist: 26”, Hips: 36”
My second week training has gone well. Last week I managed 2 runs and 1 gym session and felt great! Today I attended my second cardiac rehab class and enjoyed the company. It was humbling to hear the stories of others who had suffered heart attacks. Several people described the psychological impact of coming to terms with an unexpected cardiac event. I compared my experience to theirs and certainly feel lucky that my heart condition was easy to resolve. I know I did nothing wrong in terms of lifestyle, diet etc to cause the defect so there is no guilt for me to deal with. All my focus has been on returning to my level of fitness. I am so grateful that I have no heart disease and hopefully never will have!
My main concern this weeks is a very sore neck. This is likely muscular pain following my surgery and is a bit of a pain! I have reduced most of my painkillers down and I am keen to stop them completely. I had a reflexology session on Monday which was fascinating and very accurate about my problems! I am trying Indian head massage on Friday so I am hoping this will relieve the ongoing pain.
I have dropped back on my walks in favour of runs, I completed 2.3 miles today. The endorphins I get from running are incredible. I almost had forgotten what they felt like! It all feels real now, and I am not afraid to tell people I am training for a marathon and fully intend to have a good triathlon season next year. I have even had my first offer of sponsorship from the cardiac rehab team.
3 more weeks until I can get back on my bike and into the pool!
This week I hit my 8 week date, 2 months since my heart surgery. This for me meant I was able to go for my first run in 5 months.
I started the day with my first cardiac rehab session at the local hospital. I had almost been put off before attending, wondering what I would get out of the session and if I would look out of place. Still, always curious to learn more about exercise, I went along and really enjoyed myself. I got chatting to many people with varying heart conditions. I was the youngest there but could still relate to others who had gone through heart surgery. As I told my story, I felt pride at what I have been through and humbled that my return to normal life and exercise has been fairly smooth.
The circuit of cardio exercises and stretches was fun and I was able to push myself in a safe environment. This gave me the confidence to push my heart rate on my first run.
Again, to feel safe, I used my friend’s treadmill with the door open and safety key firmly attached to my shorts! I gingerly warmed up and gradually fell into a jog. Over the 30 minute session I did 2 minutes running followed by 1 minute walking. I remembered the Borg scale taught to me the cardiac rehab class and kept my exertion to 4/10 in order not to push my heart too much. On future runs, I will wear my heart rate monitor to keep my heart rate below 164. I covered 2.2 miles in the session and felt good afterwards. I had no chest pain, discomfort or shortness of breath but my legs did ache!!
After a busy few days with family down and lots of walking, I have decided to limit my runs to one more this week, on Sunday with my friend. This will allow me to recover in the meantime and start out fresh for run no. 2!
I have read about others who have returned to running quickly after heart surgery (some after only 2 week!) but I felt I should follow doctor’s orders and stay within my limits. With a tough marathon time to work towards, there is plenty of time for the pain, strain and sheer exhaustion that accompanies running. For now, I am focusing on little and often, slow and steady
All this walking has given me time to consider the benefits of gentle exercise. Yes, I have been increasing the distance and speed of my walks and have the inevitable aches and pains but I have to say, I have really enjoyed myself! Rather than a chore, getting out in the open air is refreshing, doesn’t hurt like my lung-busting running sessions and gives me vital reflection time. Either with my iPod or just my thoughts, walks have become a time to unwind.
I didn’t think not working would be as hard as it has been. The problem with our work/life set-up is there is no distinction between the two sections. Working from home means I struggle to escape the pressure pouring out of the office where my partner is busy pulling his hair out with stress! This means my walks are a great time to get out and relax. I realise this is what I used to do when following a training plan working up to a race. My run or gym session in the evening was a de-stress mechanism. With a multitude of people reminding me to take it steady and not do too much, I have to remember that there is a thin line between recovery and sitting on your bum, watching TV and eating chocolate! Not productive by anyone’s standards!
My nursing background has given me insight into the different ways people handle illness and recovery back to health. This also applies to childbirth, I have witnessed woman almost breeze through labour and others appear to suffer the worst kind of torture. My desire to get back to a previous level of fitness is almost powering my body to achieve more than is expected after heart surgery. I have read stories of elite athletics up and about the day after major heart surgery and back training again within 2 weeks. I am most certainly not elite, but I like to think my fitness levels have helped me in this process.
Running is officially allowed in 2 weeks. Can’t wait!
2 weeks ago, my first walk was for seven minutes around the block. My longest walk is now 60 minutes! How quickly the body adapts when it is pushed a little further everyday.
Cardiac rehabilitation is something that has always interested me for both professional and personal reasons. As a nurse, I enjoy cardiology and learning about the heart. After any form of cardiac event (e.g. a heart attack) or heart surgery, a programme of rehabilitation is offered. I completed my dissertation on this subject, focusing on the care offered in the community and accessibility to patients. During my nursing career, I have attended several courses relating to the heart and this has given me a deeper insight into my condition. Not necessarily a good thing as I believe it is true what they say about nurses, they make the worst patients!
On a personal level, my family history of heart disease has always concerned me about the future of my health. My unspoken mission appears tom have been ensuring I take control of my health with healthy eating and physical fitness. Genetics of course have a part to play in determining illnesses in life. Environmental factors have a huge influence on your overall wellbeing. Given the opportunity to try to prevent a cardiac event, wouldn’t you like to do all you can, be it a life long exercise commitment, eating unhealthy foods in moderation and avoiding stress. This is certainly my aim!
My love for maintaining a healthy lifestyle has driven me through my ill health recently. A desire to get back to running safely is so strong that I know nothing will stand in the way. Confidence and determination is what sees you through above all else. If I had to give one piece of advice for marathon training (including to myself) it would be see yourself finishing. You have to visualise your aim clearly in your mind and this translates into a belief.
Yesterday, I went for a check up with my consultant, 3 weeks after my heart surgery. All was well and I had my questions answered about returning to exercise. Small issues and niggles can easily become larger worries when you are sat with nothing else to think about so it was good to dispel these concerns. I was told I can run again at the end of August, building up slowly. As my fitness as declined since the start of the year, I can empathise with those embarking on their first challenge or race. Each step further hurts so much. My head tells me that it is ok to push further every day and that my body will once again take me the 26.2 miles. Until you reach your goal for the first time, you have to rely on the fact that you are getting closer and closer to your goal.
My scar is healing well and all who see it complement me on how good it looks! When I am out and I have seen people looking at the scar, I am not embarrassed. I am proud of what I have gone through and am almost feeling glad that I have a physical reminder of what I have gone through. I am grateful that my ASD (hole in the heart) was picked up at an age when I am fit and able to recover well from a major operation. I am looking forward to a future with running, triathlons and hopefully getting a little faster!
To keep myself busy, I am planning what I will be able to do at recovery benchmarks of 6, 8 and 12 weeks. I am discounting my ‘bad days’ and focus only on the ‘good days’. At the end of the 12 weeks, I am planning a holiday as a kind of reward for successfully making it through a long summer!
After a long week in hospital, I am finally back home and happy to be feeling better by the day. Heart surgery took more out of me (and my family) than I expected. Pyschologically I took a knocking, by way of loss of confidence in the concept that I would ever get back to the same level of fitness. During my stay, I battled with post-operative pain and nausea which resulted in a 10lb weight loss. Not good when you need energy to recover! I struggled to keep my head focused on the long-term benefits of my surgery and I found it all too easy to concentrate on my latest symptom.
Positives included the surgeon and anaesthetist assuring me that I would not only be able to attempt the London marathon in April, but may even knock an hour off my best time! This cheered me up no end. Anything is possible, my family reminded me regularly, anxious for me to stay upbeat. My thoughts drifted back to ‘The Secret’ and ‘what you think about, you bring about.’ Enough with being sick, laid in bed and discharge date being postponed. What I needed as a hospital patient was to be able to visualise being well, painfree and at home in my own environment.
Now back at home, my recovery has come on in leap and bounds. Today I completed my first outdoor walk, a whole 7 minutes! I assure myself that little and often will pave the way for my running again, and eventually the start of marathon training. Once my sternum has healed, I will be able to get back on my bike and back in the sea / pool again – something that thrills me.
My thankyou list:
2010 may have been the year to focus on my health and to take stock. There is no point rushing into planning races, other than next year. Above all, I am grateful for the support of my family, so many of my friends and neighbours. I am also thankful for posts from women on a health forum who have gone through the same procedure.
I class this as week one of my recovery and the first week of 10 months of steady training towards 26.2 miles!
No longer will I be posting about my recovery weeks – the official 12 weeks is over! So what now? The beginning of the rest of my life. The excitement of the future and acceptance of events in the past. My mourning for months lost, finances lost, confidence lost is slowly easing and my focus again shifts to I can do. The easiest way for me to measure success is exercise. Every day during my recovery I kept a diary of how far I walked, starting with a tiddly 7 minutes and round the block.
Me and my healing scar!