Running during reconstruction/expander fills?

FYI - I did get several very encouraging responses to this question when I re-posted it in the Reconstruction forum.  For anyone interested, here is a link to what several other women told me who have gone through a similar process with working running back into their lives during reconstruction:  http://community.breastcancer.org/forum/44/topic/719418

 I'm going to try some of the good ideas they shared with me.  Let you know how it goes! 

Hi Linda: 

Good luck with your exchange.  I just got my last fill yesterday and I long for late-November, when I should be able to trade in this expander for an implant.  Until then, at least I have a handy surface for cracking eggs. 

I'm a 36C and have always been a runner with zero tolerance for boob bounceage, so I've tried many sports bras and I have two favorites to recommend.  One is the UnderArmour "Endure" bra.  It's got really nice support and compression, along with separate cups and a crisscross that keeps you from getting the dreaded uniboob.  It even wicks well.  My only complaint is that it only comes in black, white and pink.  (I sometimes run in just my sportsbra and shorts and I feel more "dressed" when the sportsbra has a pattern.)  Here's a link to the bra, which looks like nothing special, but it truly is wonderful:  http://www.rei.com/product/763042  For context, I've worn  Champions, Moving Comforts, Nikes, Roadrunner Sports brands and just about anything that Title 9 has claimed is high impact, including the infamous Frog bra and I still think this is the best bra.  (I hated the Frog -- couldn't breathe!).

 My 2nd recommendation is the Title 9 "Three Reasons" bra, which actually is the same as Moving Comfort's (I think) Maia bra. http://www.titlenine.com/shopping/product/detailmain.jsp?itemID=2155&itemType=PRODUCT&iMainCat=674&iSubCat=676&iProductID=2155  I don't think it gives quite as much compression/support as the UnderArmour, but it's really nifty because the straps adjust, the back adjusts and the cups are a little molded and give you a nice shape.  It also comes in a variety of colors instead of just black black and black.  The adjustability helped me a lot during reconstruction, since my size was constantly changing and my breasts were not the same size.  I've run half-marathons in this one and liked it.  This is also the bra I sleep in and it's extremely comfortable.  Woo hoo -- just checked the link and the 3 Reasons is actually on sale!

Your progress back to running sounds a lot like mine.  I had my mastectomy on July 1 and I'm now running 3 times a week, anywhere from 5 to 12 miles at a clip.  I also cycle 2 times a week and I've been doing strength training, but just modifying a lot when it comes to upper body stuff.  After an expansion, I usually find myself a little tired and a lot sore for a day or two and have to dial things back.    Before this I also used to crosstrain with swimming, but I'm avoiding that for a few more months because I can tell my form would be compromised.  One of the positive things to come out of this experience is that I've developed a love and respect for power walking.  Not only is it enjoyable with zero dread factor, but it did surprisingly nice things for my legs when I started doing it a lot this summer.  At this point, I take my victories where I can find them!  Fitness has always been important to me, but I especially value it now because it helps keep me upbeat, improves my odds against recurrence and is helping me stave off hot flashes and other menopausal issues.  Onward and upward!

Hi Digger:  I had the same feelings before my mastectomy:  didn't want to get out of shape, worried about being moody and depressed post-surgery because exercise always lifts my mood and makes me so happy.  I also wanted to do what I could before the surgery to speed my recovery and promote quicker healing.  First of all, I want to encourage you that you won't lose your fitness and you'll be able to be very active after the drains come out, just with a few modifications.  And you'll figure those out quickly:  your body tells you!

Do you belong to a gym?  There are a couple of trainers at my gym who've been certified in a course called the "Pink Ribbon Program". Check it out here: http://www.pinkribbonprogram.com/  I'm planning to sign up for this training program at my gym once I finish my reconstruction.The breast "health" center and breast surgeon I worked with also gave me the name of a physical therapist, but I decided to wait until after my surgeries to contact the PT because I couldn't afford to use any more work leave for medical appointments than I already had. 

So instead, I came up with a plan to concentrate on two things before my surgery:  (a) Posture!  Shoulders back, abs engaged, head in line with spine.  I'm not sure what kind of reconstruction you're having, but if you're having an expander/implant, your pectoral muscle will be cut, the expander/implant will be placed beneath the expander and the muscle will be stretched VERY tight over the expander.  The natural inclination is to let your shoulders slump forward as your chest tightens, but you need to fight that and work on the good shoulders-back position now.  (b) Push-ups!  These work your chest, back and core muscles.  I wanted to have good, toned muscle because my reconstruction involved a mastectomy on one breast and a lift on the remaining breast.  I wanted the original breast to have a good foundation so it would look similar to the fake.  I started my push-up challenge by doing them on my knees, then doing a few on my toes.  My goal was to do 24 on my toes without a break.  (OK -- I only ever got to 18, but damn they were hard. )   I'm not saying that you should do what I did, but I liked having some physical goals to concentrate on, particularly when other aspects of my life were difficult to control.  You may come up with some better/different goals than mine.  (And if you do, share them!)

It may encourage you to know that my mastectomy was on July 1 -- just 3 1/2 months ago -- and I'm running just as long and as fast as I was before my surgery, my cycling is about half as good and my lower body strength might be better.  My upper body is weaker and my core isn't quite as strong, but I know that if I am careful and consistent, I will get my full strength back.  When I go in for my exchange surgery on Nov 24, I will be at the same weight and close to the same fitness level that I was before my mastectomy.  Upward and onward!!! 

BamaNewbie - It sounds like you are doing just fine and are right on schedule with your arm exercises and walking.  I think my PS cleared me to start gentle stretching (spider walk hand up wall) between 3 and 4 weeks.  Before that, she encouraged me to move my arm around, but to stay within a limited range of motion.  Kind of like swinging my arm to the front and side as if I was pointing out spots on the wall and floor that I wanted cleaned.  (Not like anyone but me would ever clean them though!)

OnEaglesWings - I stuck to such light weights (3s and 5s) when I started back that I don't remember being sore.  I was shockingly weak and I didn't like the pulling feeling in my arm and chest, so I kept it really short.  I think the whole routine was 2 sets of dumbbell bicep curls and 2 sets of bentover double arm lat rows, maybe 4 or 5 minutes total.  And I was thrilled at that!  Honestly, at week 3 or 4 I remember being thrilled when I was able to use my arm to help push myself out of bed, so I knew I'd be starting at ground zero when it came to weights.  I clearly remember trying to do chest/shoulder/triceps work and immediately stopping because it felt scary and wrong, so I didn't do it.  The nice thing was that every week I noticed I gained back the ability to do something that I couldn't do the week before, so I was always happy that I was making forward progress.  The first chest work I was able to hold a simple plank for 10 or 15 seconds.  Now I can hold one for 2 minutes and do dumbbell chest presses, flyes and partial push-ups (I stay in the top 25% of the push-up.)  The nice thing about getting back into shape after a layoff is that you make quick progress from week to week and your body responds dramatically.  One nice thing about getting out of shape was ... sleeping in. 

Hi Bama Newbie - Woo hoo on kicking some 70-year-old-woman-with-walker butt at the 5K!  It sounds like a great day out there, mansions, oak trees and all. 

Im runner - Believe me, you can get through this without being miserable.  I made it through the roughest parts by just walking, walking and walking.  More on that, but first, back to your question about Ironman.   

Based on my own recovery experience, I'd say that you will do Ironman again, but IMLP is unlikely in '09.  No reason you can't attempt it or a different IM the following year.  And I think a stand-along marathon is very doable for 9 months from now, as long as you're not dreaming about PRing. 

For context, I am 4-plus months post-mastectomy and still can't swim because extending my arm pushes the expander into my rib cage, hurting (and actually depressing) my rib, shortening my reach and putting me at risk of an injury due to imbalance.  I am running fine -- as far as 15 miles -- but about one minute/mile slower than pre-surgery.   (I am a runner at heart, the other sports are just because I know I should.)  I've temporarily lost some core strength and upper body strength that causes my lower back to hurt after more than 90 minutes on the bike.  That's where I am today -- four months post-mastectomy and just one week short of my exchange surgery.  I figure the exchange surgery will set me back to the recovery & walking stage for about a month.  So at the five month post-mastectomy mark, I'll be starting to run all over again, starting to swim again and doing 20 and 30 minute Spinerval workouts.  Baby steps.  I hope you will not have to go through chemo, but if you do, you will be amazed at how much your endurance training can help you mentally and physically cope.

Setting aside Ironman plans, I can assure you that you won't get terribly out of shape or gain a million pounds:  my weight has stayed stable, my legs look fantastic after all that power-walking (better than from running), and I've been able to do enough upper body training to keep from turning into jello.  I feel good, my legs feels strong and fresh and I've got a spring back in my running stride that hasn't been there for a while.  I'm enjoying a reprieve from life as dictated by a triathlete's training schedule (never satisfied with the last workout, always trying to fit in the next one) and I am more focused and productive at work and loving the time to just hangout, be silly, frivolous and laugh, laugh, laugh with my husband and kids. 

For right now, do you have a friend or a dog who will walk with you?  For the first 4 weeks that I was post-mastectomy, my best friend came over and walked with me every single day.  I wore my Garmin and not-so-secretly timed our pace and set goals for getting faster.  Every week we went a little longer and got a little faster.  I actually had higher walking mileage weeks than I'd had as a runner.  No matter what kind of mood I was in before our walk, afterward I was all happy feet and smiles.   

And by the way, I'm getting my long-awaited implant on Monday and will probably be back here reading my own advice and trying to take it.  I can't believe how much I am looking forward to having a boob that will SAG!!!