Week 2: From Injury to the Goal of Running a 5K

Introduction: Embracing Every Small Victory

Week two of recovery brought new challenges and small victories as I adjusted to life in the skilled nursing facility. While my ultimate goal of run/walking a 5K remains front and center, I’ve realized that this process is about more than just physical healing—it's about patience, gratitude, and focusing on what I can control. Each day this week, I found myself navigating through everything from sleep disruptions and unexpected emotional highs to overcoming small physical challenges. The teams at UPMC and Quality Life Services have been nothing short of incredible, and their unwavering support has helped me stay focused on my journey to recovery. This week, the focus remained on healing, nutrition, and mindset, and making progress in my physical and occupational therapy.

Here’s a detailed day-by-day breakdown of my week:

Sunday, September 15: No Plants, No Poop!

The reality of hospital life hits hard when you realize how much your body’s natural rhythms depend on what you’re feeding it. I’ve always known that plants fuel your body in more ways than one, but this week, it became clear how true that is. I’ve been intentionally dehydrating a bit to avoid the hassle of getting up to use the bathroom (since mobility is still a challenge). And, of course, without my usual intake of fruits and veggies, let’s just say things haven’t been “moving” as they should.

I was given some Senna to help my digestive system and normalize my bowel habits. A little goes a long way. It’s another reminder that healing is so much more than just what the doctors do—what we eat is part of the process, too.

Monday, September 16: Sleep and Tofu Make a Difference

Sleep has become a precious commodity. Adjusting to the new environment has been tough. I’ve been thinking about trying a sound machine or a sleep mask. Many healthcare facilities are starting to adopt “Quiet at Night” policies because they recognize how critical sleep is to recovery. Last night, I managed just 5.5 hours—not ideal, but better than nothing.

However, the highlight of my day? The chef prepared tofu for me! I had half a block for lunch and dinner, seasoned simply with onion powder, garlic powder, salt, and pepper. It tasted like absolute heaven—such a difference when you’re used to plant-based meals and finally get something close to what your body needs. More tofu, please!

• Amazon delivery also came today, bringing me much-needed basics like a toothbrush and floss—small comforts that make a big difference in my day-to-day life.

• PT introduced me to some new exercises using an ankle weight and a resistance band. These small movements are helping me maintain some strength while I work toward getting back on my feet.

• OT cleared me to use the walker, which was a significant step toward more independence. There’s also talk of getting me a wheelchair for home, just in case.

One downside today? I was so busy working that I missed shower day. 😭 I haven’t had a proper shower since September 6. I feel grimy, but it is what it is. Wipes are my best friend for now.

Tuesday, September 17: Dealing with Disappointment and Progress in PT

Today was a mixed bag. Breakfast was a veggie burger, toast, and oatmeal, but I was too nervous about my Ortho appointment to eat much. My appetite has been unpredictable, but I tried to get down as much as I could before heading to the appointment.

Unfortunately, the appointment didn’t bring good news. There’s still too much swelling to schedule surgery. The doctors want to give my leg more time before proceeding, so I’m back in one week for another follow-up. This wasn’t what I wanted to hear, but I’m reminding myself that everything happens on its own timeline. I can’t rush the healing process.

PT today was a bright spot. They measured me for a wheelchair for home and put me through some balance exercises. Standing on one leg while bopping a balloon may not sound hard, but it’s serious work when you’re only using one leg and relying on core strength! I’m thankful for my strong upper body and core, which are helping me navigate this process.

On the downside, I’m still worried about my clothes. I only have three shirts, one jacket, and two pairs of scrub pants from the donation pile, and all of my workout clothes (and undies!) are still in my suitcase from the Tough Mudder. Replacing those would be a challenge.

Dinner was better—tofu with tater tots. Not exactly what I’m used to, but it worked. I also had three Clif Builder’s Bars today, adding 60 grams of protein to my intake. I’m making sure I stay nourished and maintain my strength.

Wednesday, September 18: Midweek Struggles and New Wins

Another restless night of sleep. I’ve always been a side sleeper, so this “leg elevated” business is tough. I’ve done it before during pre-contest prep, but never for this long, and I’m really missing being able to curl up in bed.

Breakfast was the usual: veggie patty, toast, and oatmeal. But lunch? Tofu with spaghetti and veggies—I’m so thankful the chefs are doing their best to provide plant-based meals. Each meal that includes tofu feels like a small victory, and I can tell it’s helping me maintain my strength.

Today, I also received a gift from my VSA family—earplugs, a sleep mask, games, coloring books, and a set of "Affirmations for a Badass" cards that made my day. Their support has been incredible, and this care package was a reminder of the sense of community I have, even from afar.

In PT, I worked on single-leg balance exercises and practiced doing laundry. I even used a wheelchair for some tasks. These were small steps, but important ones. Today, I hopped the full length of the hall on one foot, which felt like a huge accomplishment.

Thursday, September 19: Showers Are a Gamechanger

Today was a gamechanger—I had my first shower since September 6! Words can’t describe how amazing it felt to wash my hair and body. It was a bit of an ordeal, with the PCA helping me waterproof my right leg and set me up with a shower chair, but once I was under the water, I almost cried from the relief. I’ve been making do with wipes, but nothing compares to a real shower.

Another win: my new shorts arrived! They’re men’s shorts that snap up the side, making it easier to get dressed with my external fixator. Plus, my Tough Mudder clothes (which had been sealed in plastic bags since race day) were finally washed. A big thank you to the incredible staff who opened those icky bags and saved my sneakers. These little things make a big difference in my recovery.

PT had me walk the hall again. It’s tough, but I’m glad I have strong hip flexors and an upper body that can handle the strain. OT had me practice working in the kitchen today, which made me realize that my small kitchen at home might be challenging—but I’ll figure it out when I get there.

Friday, September 20: Running on Empty

It’s been a long time since I’ve gone to bed feeling hungry, but that’s exactly what happened tonight. Breakfast was the usual oatmeal and toast, but by dinner, I couldn’t stomach much more than a garden salad and some tofu. Going to bed hungry isn’t fun, and I’ll need to pay more attention to my meals in the days ahead.

On the plus side, PT went well today. I walked the full length of the hall again and did some strength training with leg weights, resistance bands, and dips. I’m keeping my upper body strong, knowing that I’ll need it to keep progressing.

OT gave me the all-clear for using the bathroom independently, which feels like another step toward reclaiming my autonomy.

Saturday, September 21: Community, Connections, and Plant-Based Wins

Today was a fantastic day! No PT or OT, but I had a special visitor—Dr. Rob Bart came to visit. It was wonderful to see an old friend 😃. We had a great conversation that covered all the things we both enjoy: technology, health and fitness, nutrition, healthcare, and much more. It has been a while since we last spoke, and it was inspiring to hear about all the amazing advancements and innovations he’s making with the UPMC team. Thank you, Dr. Bart, for the gift of your time and the delicious snacks!

I also spent much of the day participating in the 2024 International Plant-Based Nutrition in Healthcare Conference via Zoom. While I was disappointed not to be there in person, I’m so grateful to Dr. Stoll and his team for accommodating my remote engagement. The speaker lineup was great, with talks from Dr. Dean Ornish and Dr. Joel Fuhrman bookending a great day of learning from the leaders in the plant-based nutrition community. I am looking forward to tomorrow’s lectures.

The best meal of the week? Lunch today: Morningstar spicy chik'n nuggets, mixed veggies, and a sweet potato. It’s by far the tastiest meal I’ve had so far—more of this, please!

Mindset and Looking Ahead: Focus on What You Can Control

As this second week wraps up, I’m feeling more grounded in my recovery. The goal of running/walking a 5K is still the light at the end of the tunnel, and I’m inching closer to it every day. The support from my UPMC team, the QLS team, my VSA family, and my friends has been invaluable, and I’m continuing to focus on controlling what I can—mindset, nutrition (kind of), movement, sleep, and stress.

Next week, I have another follow-up Ortho appointment, and I’m hoping we can move forward with surgery soon. The clock is ticking on my covered days at the skilled nursing facility, so the pressure to get home is building. But for now, I’m focusing on controlling the controllable.

There’s so much more to share but I don’t want to be too wordy. Stay tuned for more updates and thank you for being part of my recovery journey!