There have been some very memorable moments in the last few weeks, and I even jotted (or the modern equivalent) a few of them down.
Two weekends ago, when the weather was a bit hot, I took a nice long bike ride, added too much powder to my Gatorade, and had to drink a syrupy concoction for nearly three hours. On the plus side, I ran afterwards, making that my first brick in at least five years! I'm not planning a triumphant return to triathlon anytime soon, but it felt pretty good. On same bike ride I had a long burst of unexpected energy - not from a tailwind as is the usual cause.
A more exquisite and ephemeral moment was the first bite of a porcini and truffle oil risotto at a local restaurant (Sabore) in the midst of a very fun dinner with Jess and my parents. In my reality, a slow dinner talking with friends and family ranks right up there with a great run as one of life's true pleasures.
Somewhere in the last two weeks, Max was tired and sat still in my arms while I sang to him. He is rarely still, so just as the other day when he fell asleep across my chest it was sublime. The irony is that we have seen many different sides of Max after an accident/incident one week ago. He had his little toe partially amputated in a recliner, and after a few days of staying calm, the gruesomeness and fear started to sink in for me. It is too easy to brush it off as something minor that will have no lasting impact (which it won't), but really I think this was a big deal for us. No coincidence that for the few days he couldn't walk, his language development went crazy.
Otherwise, life has been good. Work is more stressful than I like, but I am finding much joy at home. Jess and I are both being reasonably good with the paleo-esque diet we are practicing. I've been enjoying workouts but frustrated by a mystery wrist sprain. I am looking forward to run again (more than my current 20-30 minutes), but also enjoy being motivated to cycle more by my friend Gary.
All for now.
Wednesday, November 30, 2011
Tuesday, November 15, 2011
Back to borrowed basics
Tonight's workout was simple and old-school: 50 pull-ups, 100 push-ups, one-arm single-leg deadlifts, and a running form exercise. The fun part, I realized as I finished, is that each part is borrowed. Here's how it broke down:
The pull-up / push-up section, while not an original concept, was taken almost verbatim from Dean Karnazes, in a Runner's World blog post on cross training.
15 standard pull-ups
15 behind neck pull-ups
15 chin-ups
5 standard / chin switch grip
40 standard push-ups (with bars)
20 triangle push-ups
20 wide grip push-ups (with bars)
20 standing (pike) push-ups (with bars)
These were mixed around in various sets.
The one-arm single-leg deadlift is an exercise originally given to me by a physical therapist, and then written about by Tim Ferriss in the Four Hour Body. Today I did 10 on each side with 30 pound dumbbells.
Finally, the running form exercise, call the 100-up was recently found and (re-)published by Chris McDougall in the New York Times. This one is to train my legs so I can run well when I get my knee fixed! I did the "minor" version.
All in all, a nice workout.
-----
As I wrote last time, I have been experimenting with the Paleo diet, or at least my variation thereof. For those who want to know, it has been: meats, vegetables, fruits, beans, nuts, and beer. I also put a bit of soy milk into fruit and spinach smoothies. The first week went great, although I did feel a bit hungry near the end of the week. I had my first weekly "cheat" day, which I enjoyed, but starting again this week I have felt no real cravings for sweets or bread. (Well, except when my kids were enjoying those sweet Hawaiian rolls that Publix sells near the fried chicken). My compliance has been pretty darn good, if I do say. My energy level has been noticeably more even (but am I more sensitive to lack of sleep??). Finally, I have lost several pounds with minimal effort. Hmmm. The plan is to try this thing for six weeks or so and re-assess then. So far, so good.
The pull-up / push-up section, while not an original concept, was taken almost verbatim from Dean Karnazes, in a Runner's World blog post on cross training.
15 standard pull-ups
15 behind neck pull-ups
15 chin-ups
5 standard / chin switch grip
40 standard push-ups (with bars)
20 triangle push-ups
20 wide grip push-ups (with bars)
20 standing (pike) push-ups (with bars)
These were mixed around in various sets.
The one-arm single-leg deadlift is an exercise originally given to me by a physical therapist, and then written about by Tim Ferriss in the Four Hour Body. Today I did 10 on each side with 30 pound dumbbells.
Finally, the running form exercise, call the 100-up was recently found and (re-)published by Chris McDougall in the New York Times. This one is to train my legs so I can run well when I get my knee fixed! I did the "minor" version.
All in all, a nice workout.
-----
As I wrote last time, I have been experimenting with the Paleo diet, or at least my variation thereof. For those who want to know, it has been: meats, vegetables, fruits, beans, nuts, and beer. I also put a bit of soy milk into fruit and spinach smoothies. The first week went great, although I did feel a bit hungry near the end of the week. I had my first weekly "cheat" day, which I enjoyed, but starting again this week I have felt no real cravings for sweets or bread. (Well, except when my kids were enjoying those sweet Hawaiian rolls that Publix sells near the fried chicken). My compliance has been pretty darn good, if I do say. My energy level has been noticeably more even (but am I more sensitive to lack of sleep??). Finally, I have lost several pounds with minimal effort. Hmmm. The plan is to try this thing for six weeks or so and re-assess then. So far, so good.
Monday, November 7, 2011
Mojo reclamation project
The longer you go without writing, the harder it is to start again. After a week goes by, it feels like you have to have something pretty good to say. After a month goes by, it feels like you have to write a deep, lengthy, moving account of your inner life (not too depressing, mind you). But of course, the way to start writing is to just start writing. I started this blog for that purpose, after years of almost no non-medical writing. Running was, and is, a convenient jumping off point. But as this blogging thing has faded a bit in the last few months, I miss the writing, however meager, and I miss the chance to share those random thoughts and ideas that pop into my head.
So, here's what is happening:
My knee surgery is scheduled for January 4th. My latest experiment with a joint injection worked wonders--for four weeks. I hope the surgery helps (not a guarantee by any means), and I hope I have a lot of good running years left in me. If not, thought, I am proud of the fact that I went down fighting, with a PR marathon, and proud of the fact that I have cultivated yoga, cycling, and even some lifting as darn good alternatives. Still, I really hope that sticking a scope and a few surgical instruments into my knee turns out to be a good thing. If I am permitted to remain awake to watch, I'll let you know how the video turns out.
Lifting and cycling in particular have been going well. I have adopted a set of core lifting maneuvers culled from friends, crossfit, and the four hour body, and so far I have been feeling good. These include Kettlebell swings, dead lifts (one and two arm), Turkish get ups, torture twists, and the aptly named cat vomit exercise, in addition to the calisthenics and dumbbell maneuvers that I already enjoy. My cycling resurgence is in full swing, kicked off by a recent mountain ride in Georgia, with some good training rides and another century race coming up soon. Yoga is on a bit of a hold as some weird virus has re-inflamed an old wrist injury.
I have started a paleo-esque diet, just today, so more on that as it succeeds, evolves, or fails.
Congratulations to brother Joe for a strong finish at the Savannah Rock'N'Roll half marathon!
Finally, my family is amazing, truly amazing, and I continue to gain more satisfaction, love, and enjoyment an I thought possible out of time spent with them. Highlight of the week, month, or year perhaps:
So, here's what is happening:
My knee surgery is scheduled for January 4th. My latest experiment with a joint injection worked wonders--for four weeks. I hope the surgery helps (not a guarantee by any means), and I hope I have a lot of good running years left in me. If not, thought, I am proud of the fact that I went down fighting, with a PR marathon, and proud of the fact that I have cultivated yoga, cycling, and even some lifting as darn good alternatives. Still, I really hope that sticking a scope and a few surgical instruments into my knee turns out to be a good thing. If I am permitted to remain awake to watch, I'll let you know how the video turns out.
Lifting and cycling in particular have been going well. I have adopted a set of core lifting maneuvers culled from friends, crossfit, and the four hour body, and so far I have been feeling good. These include Kettlebell swings, dead lifts (one and two arm), Turkish get ups, torture twists, and the aptly named cat vomit exercise, in addition to the calisthenics and dumbbell maneuvers that I already enjoy. My cycling resurgence is in full swing, kicked off by a recent mountain ride in Georgia, with some good training rides and another century race coming up soon. Yoga is on a bit of a hold as some weird virus has re-inflamed an old wrist injury.
I have started a paleo-esque diet, just today, so more on that as it succeeds, evolves, or fails.
Congratulations to brother Joe for a strong finish at the Savannah Rock'N'Roll half marathon!
Finally, my family is amazing, truly amazing, and I continue to gain more satisfaction, love, and enjoyment an I thought possible out of time spent with them. Highlight of the week, month, or year perhaps:
Sunday, October 2, 2011
Nice day for a run
It's been a mellow week since getting back from the bike race on Tuesday night. Took a couple of "zero days", as in zero mileage, then a short but sweet bike ride on Saturday early evening. Since the weather has turned overnight to cool(er), sunny, and dry fall days, this was an especially nice ride. I got into a groove, shifted into a big gear, and cruised.
Today I took a very pleasant run, with some pull ups and push ups at Westside Park in the middle. Did some kettlebell swings and other miscellaneous sit-up variations on returning. Again, the weather was nearly perfect. It was also nice to know that even though my knee is hurting a touch more over the last few weeks, I can still get out for a run without any problem. Not ready to go under the knife quite yet... I am still working on my pose/Chi running form, which may allow me to postpone the inevitable.
Saturday: bike 16.3 miles
Today (Sunday):
run 4.25 miles
30 pull ups
80 push ups (various)
Kettlebell swings
Swiss ball sit ups
"cat vomit" exercise
Flying dog
Bicycle crunches
Boat and variations
Plank and side plank hold
Today I took a very pleasant run, with some pull ups and push ups at Westside Park in the middle. Did some kettlebell swings and other miscellaneous sit-up variations on returning. Again, the weather was nearly perfect. It was also nice to know that even though my knee is hurting a touch more over the last few weeks, I can still get out for a run without any problem. Not ready to go under the knife quite yet... I am still working on my pose/Chi running form, which may allow me to postpone the inevitable.
Saturday: bike 16.3 miles
Today (Sunday):
run 4.25 miles
30 pull ups
80 push ups (various)
Kettlebell swings
Swiss ball sit ups
"cat vomit" exercise
Flying dog
Bicycle crunches
Boat and variations
Plank and side plank hold
Wednesday, September 28, 2011
Three Gap / awash in memories
One thing that makes a race really cool for me is doing it somewhere I feel connected to. Not that I wouldn't love to travel to do a randomly located exotic race, but I have tended to stay in places either closer to home or that have other meaning. As an example, the ironman I did in 2003 (Great Floridian) was the same race I had a few years earlier watched a friend of mine finish, when the seed was planted for me to do that. Most marathons and my lone ultra have been near home (Vermont City Marathon, Vermont 50, Five Points of Life in Gainesville, FL). For bike trips, I rode Ride the Rockies in 2005, days before moving away from Colorado (also the state where both of my parents grew up).
My most recent effort, the Three Gap Fifty, fit into this pattern. Gary Wimsett, a good friend and a fine upstanding citizen, came up with the idea after we had spent a few months discussing an adventure of some sort. Unfortunately, we decided to go a mere six weeks before race time, leaving minimal training time. The actual race, a road bike ride, is the "Six Gap Century," which takes place in North Georgia and has several solid climbs for a total elevation gain of 11000+ feet over 103 miles. It sounded fun but the reality of training in flat Florida for only six weeks made us realize that the short version was a better goal. A few of Gary's friends were doing it, and it was in an area I had visited before at least three times, for hikes on the southernmost section of the Appalachian Trail. In fact, the place names are so burned in my memory that I felt like I would be riding through familiar territory despite never having cycled anywhere near here. Gary and I planned to do the ride, then spend a few days hiking in the area - the makings of great road trip.
So, we trained as best we could -- in fact, as I wrote last time, I felt that the minimal but efficient training had been fruitful. The few days before the race I felt good (though Gary was battling a respiratory infection with a little help from the pharmaceutical industry). We packed up the car and left, each debating for a while whether we out to stick with the plan and do the 58 mile ride, or just go for the century. As is usual for me, I changed my mind to the 100, only to change it back the morning before the race.
We met up with Gary's friends, Isaac and Dave, and stayed in Dave's brother's cabin (I think I have that right, although the "relative of a friend of a friend" relationship is a tricky one). A fair amount of trash talking ensued as we ate a gigantic pre-race meal and watched football. Though we went to bed early, I couldn't sleep thanks to the double espresso I had earlier that day. Par for the course before a big event.
Race day was outstanding, with temps in the high 50s and sun. We drove to the start, and from the first few miles I knew it would be a good day. I felt strong, and the climbs were reasonable (in fact, despite being a flatlander I felt as good as I had climbing similar hills after living and training in Colorado at altitude) What I really enjoyed was the fun of riding, and the purity of climbing. This is hard to explain but I have talked to others who have had the same experience -- whether walking up a long snow climb with an ice ax, pedaling in low gear for an hour straight, or running up a mountain, the meditative quality of working hard in a repetitive way while in a beautiful place is incredible. I have never been ashamed to have and use a triple chain ring, and I used it then. The race was well supported and the cyclists were friendly. The toughest climb for me was Wolfpen Gap - a shorter but more consistently steep effort than the earlier longer climb up Neels Gap. The weather got warm later in the day, but this was after the major climbs and we finished up with a sunny ride through a pleasant valley.
We finished our portion in just over 5 hours, enjoyed the post-race festivites, and went to Gary's father's house (also in the same area), where our post-race recovery "meal" spanned 48 hours. A sampler: spaghetti and meatballs, steak with homemade potato salad, biscuits and ham with grits and eggs, Bavarian sausage and pretzels with beer, fried chicken and potatoes, pancakes and ham. A particularly gluttonous episode was eating and drinking the aforementioned Bavarian "snack" in Helen, GA at 3 pm knowing that friend chicken dinner awaiting us at 6 pm! We did hike that day, enough to loosen up our legs and enjoy the scenery (as well as make me recall, quite fondly, the 800+ mile hike I took with Jess the summer before we got married).
All in all, this was a great event and a great road trip. I plan to return next year for the big boy version, and I think having that goal will provide a nice motivation to cycle more (as well as a nice distraction from not running, depending on how my knee does). All for now.
My most recent effort, the Three Gap Fifty, fit into this pattern. Gary Wimsett, a good friend and a fine upstanding citizen, came up with the idea after we had spent a few months discussing an adventure of some sort. Unfortunately, we decided to go a mere six weeks before race time, leaving minimal training time. The actual race, a road bike ride, is the "Six Gap Century," which takes place in North Georgia and has several solid climbs for a total elevation gain of 11000+ feet over 103 miles. It sounded fun but the reality of training in flat Florida for only six weeks made us realize that the short version was a better goal. A few of Gary's friends were doing it, and it was in an area I had visited before at least three times, for hikes on the southernmost section of the Appalachian Trail. In fact, the place names are so burned in my memory that I felt like I would be riding through familiar territory despite never having cycled anywhere near here. Gary and I planned to do the ride, then spend a few days hiking in the area - the makings of great road trip.
So, we trained as best we could -- in fact, as I wrote last time, I felt that the minimal but efficient training had been fruitful. The few days before the race I felt good (though Gary was battling a respiratory infection with a little help from the pharmaceutical industry). We packed up the car and left, each debating for a while whether we out to stick with the plan and do the 58 mile ride, or just go for the century. As is usual for me, I changed my mind to the 100, only to change it back the morning before the race.
We met up with Gary's friends, Isaac and Dave, and stayed in Dave's brother's cabin (I think I have that right, although the "relative of a friend of a friend" relationship is a tricky one). A fair amount of trash talking ensued as we ate a gigantic pre-race meal and watched football. Though we went to bed early, I couldn't sleep thanks to the double espresso I had earlier that day. Par for the course before a big event.
 |
| Riding partner, Gary |
Race day was outstanding, with temps in the high 50s and sun. We drove to the start, and from the first few miles I knew it would be a good day. I felt strong, and the climbs were reasonable (in fact, despite being a flatlander I felt as good as I had climbing similar hills after living and training in Colorado at altitude) What I really enjoyed was the fun of riding, and the purity of climbing. This is hard to explain but I have talked to others who have had the same experience -- whether walking up a long snow climb with an ice ax, pedaling in low gear for an hour straight, or running up a mountain, the meditative quality of working hard in a repetitive way while in a beautiful place is incredible. I have never been ashamed to have and use a triple chain ring, and I used it then. The race was well supported and the cyclists were friendly. The toughest climb for me was Wolfpen Gap - a shorter but more consistently steep effort than the earlier longer climb up Neels Gap. The weather got warm later in the day, but this was after the major climbs and we finished up with a sunny ride through a pleasant valley.
 |
| Recovery meal. |
 |
| View from hike |
 |
| Feeling good afterward |
All in all, this was a great event and a great road trip. I plan to return next year for the big boy version, and I think having that goal will provide a nice motivation to cycle more (as well as a nice distraction from not running, depending on how my knee does). All for now.
Friday, September 23, 2011
Training - Proof of Concept // Roadkill
First, the roadkill: on the bike this morning conditions were perfect for the ripest collection of roadkill I have ever seen and smelled. I'm not sure what made all of the animals run out onto the pavement last night but the humidity was perfect for transmitting the odor of armadillo, possum, and other creatures. Yuck.
Now for the meat of the post: for years, I trained without a particularly scientific approach, except for trying to run, bike, or swim frequently and for nearly as long a distance as I would need to travel in the upcoming event. I would even say I was stubborn in this approach, since I read and spoke with many people using better and more scientific training methods. I think I accomplished a few neat things, but it wasn't until 9 months ago that I really applied some novel (to me) training techniques. Specifically, in December I got a fancy new GPS watch with a heart rate monitor. In testing out its features, I did a bunch of interval workouts, though certainly not an intentionally designed interval training program. The marathon I ran in February was a personal best, by quite a bit, beating an 8 year record for me. Not much else was different in my training, other than an injured knee and less overall training mileage. I was able to start at and maintain a faster pace and had a great race.
About six weeks ago a good friend suggested we ride an upcoming hilly road bike race in North Georgia (no, not the Tour de Georgia, but the Six Gap Century--really we haven't decided between that and the kiddie version, the "Three Gap Fifty", but I have a feeling we may say fuck it and just go for the gold). So, with little training time and few substantial hills around here, not to mention a busy work schedule, I decided upon a simple training schedule: one longer ride weekly, and one interval ride weekly, as well as some lifting, yoga, and light running. The interval rides were either a short Tabata protocol, longer power intervals on the indoor bike, or, once, 10 repeats on one of the better hills in town (Chestnut Hill). The amazing part is that today, on a short shakedown ride two days before the race, I can feel the difference in a big way. My average speed is faster, I want to ride in a higher gear, and I felt great--not really the result of tapering as I haven't been training "hard" enough for the concept to have meaning.
To some of my faithful readers this will come as no surprise, but to me it was almost a revelation: the last two training cycles produced good results with the introduction of a minimal amount of interval training. So yes, I may be the last convert, but here I am. We'll see how the ride goes, in the beautiful mountains of north Georgia and through the very mountains and gaps that loom large in my memory after many great hiking trips in that area. One in particular I remember because Jess and I had stopped there to rest and watched a sheet of driving rain pour down the mountainside, pass over us, and recede up the other side.
Finally, my knee has been quite good for the last three weeks. I have run once weekly and haven't felt pain during or afterward. It is getting stiff lately in the mornings, though, so if there is no lasting improvement after the steroid wears off, I guess I'll talk to the surgeon again...
More after the ride.
Now for the meat of the post: for years, I trained without a particularly scientific approach, except for trying to run, bike, or swim frequently and for nearly as long a distance as I would need to travel in the upcoming event. I would even say I was stubborn in this approach, since I read and spoke with many people using better and more scientific training methods. I think I accomplished a few neat things, but it wasn't until 9 months ago that I really applied some novel (to me) training techniques. Specifically, in December I got a fancy new GPS watch with a heart rate monitor. In testing out its features, I did a bunch of interval workouts, though certainly not an intentionally designed interval training program. The marathon I ran in February was a personal best, by quite a bit, beating an 8 year record for me. Not much else was different in my training, other than an injured knee and less overall training mileage. I was able to start at and maintain a faster pace and had a great race.
About six weeks ago a good friend suggested we ride an upcoming hilly road bike race in North Georgia (no, not the Tour de Georgia, but the Six Gap Century--really we haven't decided between that and the kiddie version, the "Three Gap Fifty", but I have a feeling we may say fuck it and just go for the gold). So, with little training time and few substantial hills around here, not to mention a busy work schedule, I decided upon a simple training schedule: one longer ride weekly, and one interval ride weekly, as well as some lifting, yoga, and light running. The interval rides were either a short Tabata protocol, longer power intervals on the indoor bike, or, once, 10 repeats on one of the better hills in town (Chestnut Hill). The amazing part is that today, on a short shakedown ride two days before the race, I can feel the difference in a big way. My average speed is faster, I want to ride in a higher gear, and I felt great--not really the result of tapering as I haven't been training "hard" enough for the concept to have meaning.
To some of my faithful readers this will come as no surprise, but to me it was almost a revelation: the last two training cycles produced good results with the introduction of a minimal amount of interval training. So yes, I may be the last convert, but here I am. We'll see how the ride goes, in the beautiful mountains of north Georgia and through the very mountains and gaps that loom large in my memory after many great hiking trips in that area. One in particular I remember because Jess and I had stopped there to rest and watched a sheet of driving rain pour down the mountainside, pass over us, and recede up the other side.
Finally, my knee has been quite good for the last three weeks. I have run once weekly and haven't felt pain during or afterward. It is getting stiff lately in the mornings, though, so if there is no lasting improvement after the steroid wears off, I guess I'll talk to the surgeon again...
More after the ride.
Friday, September 2, 2011
A Blog in 3 Acts: Knee, Superdad, Workouts
A blog in three parts (a la This American Life)
Act I: a knee, a needle, and running.
This morning I got my knee injected with a mixture of lidocaine (a nearly immediate-onset and short-acting anesthetic), Marcaine (longer acting anesthetic), and triamcinilone (cortisocosteroid). I did this primarily as a diagnostic step to make sure I really want/need to have surgery on the knee. Sure enough, after watching contrast fill my joint space on a fluoro (real-time X-ray) screen, and after having the medications injected, I drove home and took a run. Since running is the surest way to get my knee to hurt, I figured if this injection let me run without pain, I would know the problem is in the joint space and feel more confident about pursuing surgery.
The run was probably the most comfortable run I've had in six to eight months. Certainly it was the only one in the last five months that didn't just plain hurt. Sure, I had a few creaks that lasted the first two minutes (expected) and sure, my knee joint felt fuller (well, I had just had a teaspoon or two of extra fluid injected into the space), but man, it was so nice not feeling a deep, vague pain and a sensation of instability in that knee. I tried to play it very safe so I ran for 22 minutes around the neighborhood and stopped, despite feeling like I could have gone 15 miles. I got back and did some pushups, pull ups and kettle bell swings, iced my knee, and called it a day. At this point, the anesthetic has worn off, and the steroids have not fully kicked in, so it aches but still feels better than "usual" after a run like this. I am hopeful that in a few days it will feel good and remain that way for at least six weeks. After that, probably surgery.
So I have to sit back and wonder how I have come to this place of planning completely elective knee surgery for a problem that really only has (strong) circumstantial evidence to show that it is there. The best direct evidence I have is on MRI: a congenitally abnormal right lateral meniscus (discoid), but we have seen no tear. Why then, when six months ago I swore repeatedly that there was no way I was letting a surgeon touch my knee etc. etc., does this seem so reasonable? I'll tell you: I love running, and I can't do it. I've tried two rounds of physical therapy, four physicians in three specialties, changing my running form, resting, and cross training, and the fucker still hurts. The last straw was when, a few days before my appointment with the surgeon--a great guy, by the way--I went running and had fun for 40 minutes but my knee hurt for four days. If it doesn't work and I can't really run anymore, at least I tried. But, damn it, I still want to have a go at a few more marathons and a hundred miler, even if I only get another decade of running in.
Act II: Superdad rides again
Jess (my wife) was away for five days recently. It was planned for four days but because of a certain hurricane Irene, she was detained in Portland Maine for an extra day. I had never had all three kids for such a long time before, and certainly had a lot of help from my parents but as we ultimately settled into a rhythm I realized that this was a milestone for me: it was a positive and productive time that despite being challenging was not overwhelmingly stressful. I spent all of my waking non-work time with the children, got a much better sense of their daily routines, complete with ebbs and flows, and was so happy that Jess got to have a substantial trip both mourning the loss of her aunt and visiting with close family members.
So, Superdad rode again, and he's not even dreading his next ride...
Act III: Working Out and Lifestyle Modification
I read two interesting books by the same author recently: Four Hour Workweek, and Four Hour Body.
The first is a somewhat cohesive look at how to game the system, outsource time consuming tasks, and live a life of travel and leisure. I have to admit it has a certain appeal but seems limit for me - whose job depends on time with people, and who has three fairly young children. The take home message was setting firm limits on work and sticking to them without remorse. Easier said that done?
Four Hour Body is a less cohesive printed collection of blog entries on nutrition, weight loss, fitness, sleep, sex, and general approach to life. My favorite thing is that it doesn't claim to cure cancer or solve all problems, just provides some interesting ways to achieve certain goals that worked for the author. As such, I took a bunch of workout ideas and a few nutrition ideas and have been incorporating them into my workout rotation. As I am still struggling to reach "race weight" after sixteen months now, I may try out the food part as well...
In any case, here's a sampling of the last week or two:
Sunday, Aug 21: run 4.25 miles, proving my knee just ain't right.
Wednesday, Aug 24: 55 pull ups, 110 pushups. The pull ups are mostly standard grip with some chin up grip and a few wide and narrow grip, in sets of 2-7 The push ups are mixed standard, military, decline, and wide grip, in sets of 115. Done in mid afternoon in a local park after work.
Friday, Aug 26: indoor bike 12.5 mi hill intervals, yoga 45 minutes. The bike was s poor effort but the yoga was fantastic (dagmar's afternoon grounding practice on YouTube, if I remember correctly)
Sunday, Aug 28: Bike 40 miles in the hilliest section of town. Yes, I know in Gainesville that isn't saying much, but we tried. I rode this with my friend Gary. It was about 94 degrees with 70% humidity. We are going to north Georgia in a few weeks to ride the Three Gap Fifty, the junior partner of the Six Gap Century (http://www.cyclenorthgeorgia.com/). This will be challenging given the lack of available hills and mountains here, but we are counting on training in extreme heat and some intense intervals to pull us through...
Monday, Aug 29: Lifting for core stability, biceps, triceps, and shoulders:
Hip flexor stretch
Kettle bell swings 30 x 30 lb (my first time doing this)
Handstand pushups x 10 (with wall support!)
Swiss ball crunch x 20
Bridges x 20 and Flying Dog x 10/side (on all fours, extending opposite arm and leg)
Bicep curls max weight 6 reps
Hammer curls max weight 6 reps
Tricep overhead lift max weight 8 reps
Tricep kickback max eight 8 reps
Cat vomit exercise x 8 (this one is straight from four hour body - search for it on YouTube)
Plank hold 60sec, side plank hold 45 sec each side
Turkish getups, 20 lb dumbbell, 5/ side (again, I am a rank beginner at these)
Wednesday, Aug 31: Kettlebell swings 30 x 40 lb, torture twists 3 x 3/side (unweighted), indoor bike Tabata intervals, yoga 25 minutes (a "shiva rea" video with my own additions). Torture twists are also from the four hour body book, basically lie perpendicular to a weight bench with your butt on it and feet hooked under something solid, turning your body all the to one side then the other. These will be great when I work up to weighting them. My max instantaneous power output on the bike was 540 W. For me, this is good, and I was happy about it.
Friday, Sep 2 (today): run 22 min, kettle bell swings 35 x 40 lb, 60 pull ups and 150 push ups with bars (push ups and pull ups again a mix of styles).
Act I: a knee, a needle, and running.
This morning I got my knee injected with a mixture of lidocaine (a nearly immediate-onset and short-acting anesthetic), Marcaine (longer acting anesthetic), and triamcinilone (cortisocosteroid). I did this primarily as a diagnostic step to make sure I really want/need to have surgery on the knee. Sure enough, after watching contrast fill my joint space on a fluoro (real-time X-ray) screen, and after having the medications injected, I drove home and took a run. Since running is the surest way to get my knee to hurt, I figured if this injection let me run without pain, I would know the problem is in the joint space and feel more confident about pursuing surgery.
The run was probably the most comfortable run I've had in six to eight months. Certainly it was the only one in the last five months that didn't just plain hurt. Sure, I had a few creaks that lasted the first two minutes (expected) and sure, my knee joint felt fuller (well, I had just had a teaspoon or two of extra fluid injected into the space), but man, it was so nice not feeling a deep, vague pain and a sensation of instability in that knee. I tried to play it very safe so I ran for 22 minutes around the neighborhood and stopped, despite feeling like I could have gone 15 miles. I got back and did some pushups, pull ups and kettle bell swings, iced my knee, and called it a day. At this point, the anesthetic has worn off, and the steroids have not fully kicked in, so it aches but still feels better than "usual" after a run like this. I am hopeful that in a few days it will feel good and remain that way for at least six weeks. After that, probably surgery.
So I have to sit back and wonder how I have come to this place of planning completely elective knee surgery for a problem that really only has (strong) circumstantial evidence to show that it is there. The best direct evidence I have is on MRI: a congenitally abnormal right lateral meniscus (discoid), but we have seen no tear. Why then, when six months ago I swore repeatedly that there was no way I was letting a surgeon touch my knee etc. etc., does this seem so reasonable? I'll tell you: I love running, and I can't do it. I've tried two rounds of physical therapy, four physicians in three specialties, changing my running form, resting, and cross training, and the fucker still hurts. The last straw was when, a few days before my appointment with the surgeon--a great guy, by the way--I went running and had fun for 40 minutes but my knee hurt for four days. If it doesn't work and I can't really run anymore, at least I tried. But, damn it, I still want to have a go at a few more marathons and a hundred miler, even if I only get another decade of running in.
Act II: Superdad rides again
Jess (my wife) was away for five days recently. It was planned for four days but because of a certain hurricane Irene, she was detained in Portland Maine for an extra day. I had never had all three kids for such a long time before, and certainly had a lot of help from my parents but as we ultimately settled into a rhythm I realized that this was a milestone for me: it was a positive and productive time that despite being challenging was not overwhelmingly stressful. I spent all of my waking non-work time with the children, got a much better sense of their daily routines, complete with ebbs and flows, and was so happy that Jess got to have a substantial trip both mourning the loss of her aunt and visiting with close family members.
So, Superdad rode again, and he's not even dreading his next ride...
Act III: Working Out and Lifestyle Modification
My garage "home gym" -- >
I read two interesting books by the same author recently: Four Hour Workweek, and Four Hour Body.
The first is a somewhat cohesive look at how to game the system, outsource time consuming tasks, and live a life of travel and leisure. I have to admit it has a certain appeal but seems limit for me - whose job depends on time with people, and who has three fairly young children. The take home message was setting firm limits on work and sticking to them without remorse. Easier said that done?
Four Hour Body is a less cohesive printed collection of blog entries on nutrition, weight loss, fitness, sleep, sex, and general approach to life. My favorite thing is that it doesn't claim to cure cancer or solve all problems, just provides some interesting ways to achieve certain goals that worked for the author. As such, I took a bunch of workout ideas and a few nutrition ideas and have been incorporating them into my workout rotation. As I am still struggling to reach "race weight" after sixteen months now, I may try out the food part as well...
In any case, here's a sampling of the last week or two:
Sunday, Aug 21: run 4.25 miles, proving my knee just ain't right.
Wednesday, Aug 24: 55 pull ups, 110 pushups. The pull ups are mostly standard grip with some chin up grip and a few wide and narrow grip, in sets of 2-7 The push ups are mixed standard, military, decline, and wide grip, in sets of 115. Done in mid afternoon in a local park after work.
Friday, Aug 26: indoor bike 12.5 mi hill intervals, yoga 45 minutes. The bike was s poor effort but the yoga was fantastic (dagmar's afternoon grounding practice on YouTube, if I remember correctly)
Sunday, Aug 28: Bike 40 miles in the hilliest section of town. Yes, I know in Gainesville that isn't saying much, but we tried. I rode this with my friend Gary. It was about 94 degrees with 70% humidity. We are going to north Georgia in a few weeks to ride the Three Gap Fifty, the junior partner of the Six Gap Century (http://www.cyclenorthgeorgia.com/). This will be challenging given the lack of available hills and mountains here, but we are counting on training in extreme heat and some intense intervals to pull us through...
Monday, Aug 29: Lifting for core stability, biceps, triceps, and shoulders:
Hip flexor stretch
Kettle bell swings 30 x 30 lb (my first time doing this)
Handstand pushups x 10 (with wall support!)
Swiss ball crunch x 20
Bridges x 20 and Flying Dog x 10/side (on all fours, extending opposite arm and leg)
Bicep curls max weight 6 reps
Hammer curls max weight 6 reps
Tricep overhead lift max weight 8 reps
Tricep kickback max eight 8 reps
Cat vomit exercise x 8 (this one is straight from four hour body - search for it on YouTube)
Plank hold 60sec, side plank hold 45 sec each side
Turkish getups, 20 lb dumbbell, 5/ side (again, I am a rank beginner at these)
Wednesday, Aug 31: Kettlebell swings 30 x 40 lb, torture twists 3 x 3/side (unweighted), indoor bike Tabata intervals, yoga 25 minutes (a "shiva rea" video with my own additions). Torture twists are also from the four hour body book, basically lie perpendicular to a weight bench with your butt on it and feet hooked under something solid, turning your body all the to one side then the other. These will be great when I work up to weighting them. My max instantaneous power output on the bike was 540 W. For me, this is good, and I was happy about it.
Friday, Sep 2 (today): run 22 min, kettle bell swings 35 x 40 lb, 60 pull ups and 150 push ups with bars (push ups and pull ups again a mix of styles).
Tuesday, August 9, 2011
Where to go from here / states
It continues to be a little bit odd to write a blog that has been about running when I haven't really been able to run in nearly four months. It's not that I don't have other things that I think about or want to write about, but the format seems to have lost its glue. I debated ending the blog entirely, putting it completely on hold until I am running again (if?), or some other dramatic gesture. But the reality is that running is just a means to an end, as much as I like it, and the blog is really about staying fit and trying to capture some meaningful and interesting moments in life.
So, what has been going on with my running? I have been continuing with physical therapy, including standard and like stretching and building strength in those sneaky weak muscle groups. But I have also been working on radically changing my running for, to something like a combination of the POSE technique, chi running, and the trendy barefoot running techiques that are out there. I suppose progress is difficult to measure when you are building from the ground up, but I have felt a natural flow s times with the new form, and can see how this could work well in the long run. Not bad, I suppose for changing a decade worth of cerebellar neural connections. So, in order, my goals are simply to be able to run again for fun and fitness, to be able to run mid or long distances and return to marathons, and to pursue the long term goal of running a 100 miler in the next 5-10 years. We shall see, but I haven't given up yet by a long shot.
In the meanwhile I have been continuing to explore yoga, lifting/calisthenics, cycling, and swimming. I haven't forgotten the 100 day clean living challenge, although the first 35 days were more successful than days 36-70. Put in the context of summer vacation, though, I suppose staying reasonably fit and eating reasonably well is success after all, even if I am no closer to returning to "race weight" now than on day 1. I will tell you that reconnecting with friends and family, which was really the unifying theme of our vacation, did resonate with the spiritual / intentional living portion of the clean living challenge, so in the last 30 days I will commit to getting back on track in all three areas: food, fitness, and compassionate, intentional living.
I have been thinking a lot lately about motivation, as I find myself noticing how widely my mood can swing during the course of a day, and I change mental-emotional states. One morning I can be fired up for the day, think about how lucky I am, make all kinds of plans for projects and trips, and a few hours later can be feeling tired and overwhelmed and without motivation to do anything at all. I notice this at work a lot, but really it applies to other areas of life too. What I came up with (during a less motivated period, even) is that I/we experience life in a series of overlapping and shifting states. These aren't meant to described in words so much, but I could certainly call one of them "post-poor-sleep-but-coffee-rally-happiness", and another "unmotivated-and-down-for-no-reason", and feeling-healthy-happy-and-mellow", or "jacked-up-and-thinking-of-a-million-things I want to do.". Etc etc. So how to live within this context? Is what works bet to manage and control the states, to switch freely between, or simply recognize and accept them? Can one change the tenor of a given state over time? am tying to pay more attention to these.
That's about it for now. A some point soon I will start posting workouts again.
So, what has been going on with my running? I have been continuing with physical therapy, including standard and like stretching and building strength in those sneaky weak muscle groups. But I have also been working on radically changing my running for, to something like a combination of the POSE technique, chi running, and the trendy barefoot running techiques that are out there. I suppose progress is difficult to measure when you are building from the ground up, but I have felt a natural flow s times with the new form, and can see how this could work well in the long run. Not bad, I suppose for changing a decade worth of cerebellar neural connections. So, in order, my goals are simply to be able to run again for fun and fitness, to be able to run mid or long distances and return to marathons, and to pursue the long term goal of running a 100 miler in the next 5-10 years. We shall see, but I haven't given up yet by a long shot.
In the meanwhile I have been continuing to explore yoga, lifting/calisthenics, cycling, and swimming. I haven't forgotten the 100 day clean living challenge, although the first 35 days were more successful than days 36-70. Put in the context of summer vacation, though, I suppose staying reasonably fit and eating reasonably well is success after all, even if I am no closer to returning to "race weight" now than on day 1. I will tell you that reconnecting with friends and family, which was really the unifying theme of our vacation, did resonate with the spiritual / intentional living portion of the clean living challenge, so in the last 30 days I will commit to getting back on track in all three areas: food, fitness, and compassionate, intentional living.
I have been thinking a lot lately about motivation, as I find myself noticing how widely my mood can swing during the course of a day, and I change mental-emotional states. One morning I can be fired up for the day, think about how lucky I am, make all kinds of plans for projects and trips, and a few hours later can be feeling tired and overwhelmed and without motivation to do anything at all. I notice this at work a lot, but really it applies to other areas of life too. What I came up with (during a less motivated period, even) is that I/we experience life in a series of overlapping and shifting states. These aren't meant to described in words so much, but I could certainly call one of them "post-poor-sleep-but-coffee-rally-happiness", and another "unmotivated-and-down-for-no-reason", and feeling-healthy-happy-and-mellow", or "jacked-up-and-thinking-of-a-million-things I want to do.". Etc etc. So how to live within this context? Is what works bet to manage and control the states, to switch freely between, or simply recognize and accept them? Can one change the tenor of a given state over time? am tying to pay more attention to these.
That's about it for now. A some point soon I will start posting workouts again.
Thursday, July 14, 2011
Clean and fun living
Currently I'm on vacation at a beautiful lake in western Maine. Life is good.
On the advice of my physical therapist I am revamping my running form to a higher-cadence forefoot striking approach. This style has a name but I don't remember it. It is coming along but it will be a while before it feels natural or efficient. Still, if it enables a return to running I will be happy.
Eating well and trying to focus on local food. Dinner menu from last night: salad with almost all local produce, local sweet potatoes, local wine, and grass fed bison steaks. Tasted good too.
On the advice of my physical therapist I am revamping my running form to a higher-cadence forefoot striking approach. This style has a name but I don't remember it. It is coming along but it will be a while before it feels natural or efficient. Still, if it enables a return to running I will be happy.
Eating well and trying to focus on local food. Dinner menu from last night: salad with almost all local produce, local sweet potatoes, local wine, and grass fed bison steaks. Tasted good too.
Monday, July 4, 2011
Summer rhythm
This post will be a bit shorter than usual, since I am typing on an iPad and not as used to the keyboard. It's big enough to type in standard fashion, but does require some adjustment. Why typing on an iPad? We are on our old school summer vacation, a three week family road trip extravaganza from Florida to Maine and back.
I've lost track of how far I am into the clean living challenge--probably around day 35 or so---and it is going fine. Even after three days of car travel, I have exercised 2 of those 3 days and only had one unhealthy meal. Yoga and calisthenics are great for the road.
Clean living includes keeping connections with others healthy, and from that perspective things have been great. Because we are driving up the coast, we thought we would visit as many people as we could along the way. So far we have seen family in Savannah, an old high school friend and her family, in Richmond, whom we haven't seen since before either of us had children, and good friends in Providence, where we are now. It is wonderful to actually see people, to meet their kids or see them getting bigger, and to catch up a little bit as the river of time flows by. God I'm feeling poetic. In addition to visiting friends and family, and staying at a beautiful lake for two weeks, our own family is strengthening our connection and developing/reinforcing the rituals that are the backbone of family life.
I'll post some pictures when we get to the lake. I'm off now to do some outdoor yoga in the breeze. More is to come about running and my knee also, since I had my first session with the running physical therapist back in town, and he wants me to revamp my entire stride and form. I've changed long-term habits before, but it's not easy...
I've lost track of how far I am into the clean living challenge--probably around day 35 or so---and it is going fine. Even after three days of car travel, I have exercised 2 of those 3 days and only had one unhealthy meal. Yoga and calisthenics are great for the road.
Clean living includes keeping connections with others healthy, and from that perspective things have been great. Because we are driving up the coast, we thought we would visit as many people as we could along the way. So far we have seen family in Savannah, an old high school friend and her family, in Richmond, whom we haven't seen since before either of us had children, and good friends in Providence, where we are now. It is wonderful to actually see people, to meet their kids or see them getting bigger, and to catch up a little bit as the river of time flows by. God I'm feeling poetic. In addition to visiting friends and family, and staying at a beautiful lake for two weeks, our own family is strengthening our connection and developing/reinforcing the rituals that are the backbone of family life.
I'll post some pictures when we get to the lake. I'm off now to do some outdoor yoga in the breeze. More is to come about running and my knee also, since I had my first session with the running physical therapist back in town, and he wants me to revamp my entire stride and form. I've changed long-term habits before, but it's not easy...
Monday, June 27, 2011
Day 28/100: A lotta variety
It's been a good week+ since my last post. My "clean living" challenge is still on. The nutrition aspect has been fair. I've been successful with reduced portions and very few desserts or sweets, although I am still far from true "healthy" eating (whatever that is). Borrowed and read The Paleo Solution, which was better than expected. Jess and I may explore the Paleo eating concept more during this 100 days, although I'm not sure it's the ultimate answer in terms of balance and healthy approach. We will have the opportunity to eat a largely local/organic diet while vacationing this summer, so it might be a good time to experiment. Exercise and body work are going well also, and I've detailed these below. Finally, I think I have noticed a change in attitude, a (slightly) more relaxed and accepting approach. Have others noticed? Not sure. I do feel better, but I'm not sure whether that is due more to my intentional changes or to an easier month at work and an upcoming vacation.
The workouts:
Day 20: Mountain Bike ~45 minutes; Yoga 15 minutes (surprisingly intense vinyasa flow)
Day 21: Yoga 30 min, "Yoga 201" on iPad. This was a very nice practice, with some attention focused on balance poses including crane and sideways crow. A bit of a breakthrough for me in terms of figuring out what to relax and what to hold in tension in order to achieve balance in these poses.
Tuesday, Day 22: Rest Day. Although my intent was to do 100 days of yoga in a row, then 100 days of workouts in a row, I accepted a day of rest after 3 hours of sleep the night before and mental/physical tiredness. I think this was the right thing.
Wednesday, Day 23: Road bike, 21+ miles, 96 degree heat. Wow, I am somewhat deconditioned but very poorly heat-adapted this summer because I haven't been running. I rode a familiar course with some very mild hills and got my heart rate up much higher than usual for a short road ride! So I guess it was a good workout despite the objectively "easy" terrain. Never underestimate a heat challenge.
Thursday, Day 24: Swim 1200 yards at the good old YMCA.
Friday, Day 25: VO2 Max testing, Lifting/Calisthenics
This was a really cool day. I had the opportunity to undergo some metabolic exercise testing on an indoor bike, equipped with oxygen and carbon dioxide sensors. In addition to estimating my VO2 max (46 ml/kg/min - above average for my age but below average for a good athlete!!), I got a sense of my anaerobic threshold, heart rate response, and several other parameters. This is actually pretty cool, since I am probably the least cardiovascularly fit I've been in years. Once I get my knee in line and begin running again, I will repeat this to track progress!
Also did some pull-ups (30), core work (weighted incline situps), and bicep dumbbell sets.
Saturday, Day 26: Yoga 1:05- a fantastic practice from an iPad app ("Fire" TotalYoga TV). This was the the fastest and most sustained vinyasa progression I've done, along with some inversion and headstand work. In fact, I've added a few yoga poses to my Fitness Goals list, including headstand and a few others.
Sunday, Day 27: Rest Day. Best intentions, but long day at work.
Today (Monday), Day 28: Indoor bike power intervals 9 miles / 30 minutes; lift shoulder & triceps (dumbbell work), push-ups, swim planned for tonight.
We are preparing to spend part of the summer at Kezar Lake in Western Maine, where part of Jess's family has gone for decades and where I have had the privilege of joining them now for 10+ years! This is a relaxing, renewing spot (pictured on the top banner of this blog), and also the site of many a nice run (including a 35 miler around the lake in 2007) and a few nice rides over the years. This will not be the summer for an epic run, but I am hoping to run a few times, swim some, and generally enjoy the area.
The workouts:
Day 20: Mountain Bike ~45 minutes; Yoga 15 minutes (surprisingly intense vinyasa flow)
Day 21: Yoga 30 min, "Yoga 201" on iPad. This was a very nice practice, with some attention focused on balance poses including crane and sideways crow. A bit of a breakthrough for me in terms of figuring out what to relax and what to hold in tension in order to achieve balance in these poses.
Tuesday, Day 22: Rest Day. Although my intent was to do 100 days of yoga in a row, then 100 days of workouts in a row, I accepted a day of rest after 3 hours of sleep the night before and mental/physical tiredness. I think this was the right thing.
Wednesday, Day 23: Road bike, 21+ miles, 96 degree heat. Wow, I am somewhat deconditioned but very poorly heat-adapted this summer because I haven't been running. I rode a familiar course with some very mild hills and got my heart rate up much higher than usual for a short road ride! So I guess it was a good workout despite the objectively "easy" terrain. Never underestimate a heat challenge.
Thursday, Day 24: Swim 1200 yards at the good old YMCA.
Friday, Day 25: VO2 Max testing, Lifting/Calisthenics
This was a really cool day. I had the opportunity to undergo some metabolic exercise testing on an indoor bike, equipped with oxygen and carbon dioxide sensors. In addition to estimating my VO2 max (46 ml/kg/min - above average for my age but below average for a good athlete!!), I got a sense of my anaerobic threshold, heart rate response, and several other parameters. This is actually pretty cool, since I am probably the least cardiovascularly fit I've been in years. Once I get my knee in line and begin running again, I will repeat this to track progress!
Also did some pull-ups (30), core work (weighted incline situps), and bicep dumbbell sets.
Saturday, Day 26: Yoga 1:05- a fantastic practice from an iPad app ("Fire" TotalYoga TV). This was the the fastest and most sustained vinyasa progression I've done, along with some inversion and headstand work. In fact, I've added a few yoga poses to my Fitness Goals list, including headstand and a few others.
Sunday, Day 27: Rest Day. Best intentions, but long day at work.
Today (Monday), Day 28: Indoor bike power intervals 9 miles / 30 minutes; lift shoulder & triceps (dumbbell work), push-ups, swim planned for tonight.
We are preparing to spend part of the summer at Kezar Lake in Western Maine, where part of Jess's family has gone for decades and where I have had the privilege of joining them now for 10+ years! This is a relaxing, renewing spot (pictured on the top banner of this blog), and also the site of many a nice run (including a 35 miler around the lake in 2007) and a few nice rides over the years. This will not be the summer for an epic run, but I am hoping to run a few times, swim some, and generally enjoy the area.
Saturday, June 18, 2011
Knee update
I've put this in a separate post, so please skip it if you are not interested in my knee.
After 10 years of chronic intermittent knee pain that I attributed (incorrectly) to my IT band, about 8 months of worsening knee pain that I thought was in the joint but was very hard to pin down, and about 3 months since I've really run at all, I got an MRI after physical therapy did not help. The MRI showed the suggestion of a minor medial meniscus tear and some cartilage wear just under it. So last night I saw a PM&R doc at the orthopedic center who specializes in running medicine last night, expecting to talk about whether I need surgery for this minor tear.
Instead, after a thorough (and very instructive) history and exam, he told me very convincingly that my pain, both acute and chronic, is due to poor patellofemoral tracking, with the superolateral undersurface of the patella rubbing against the bottom of the tibia. This is near but not identical to the where the IT band attaches, and it explains almost all of the knee pain I've ever had in this leg, from my first run-stopping episode in 2001, to the very localized stiffness during the first few hundred yards of a run that I've been feeling for the last five years or so, even to the vague pain radiating from the back of the patella to the back of my knee. The abnormal MRI findings? Purely incidental, as no amount of directed knee grinding could actually elicit pain. What did elicit pain? Him putting his finger in a certain spot and having me flex my quads. That, my friends, elicited a lot of pain, and convinced me more than anything that he had figured out the problem.
So, basically this is a case of longstanding patellofemoral pain syndrome (PFPS) or runner's knee. The good news is that it can be treated with physical therapy, maybe a brace, maybe a joint injection, and very unlikely to require surgery. I'm very confident that I will be back running soon enough.
After 10 years of chronic intermittent knee pain that I attributed (incorrectly) to my IT band, about 8 months of worsening knee pain that I thought was in the joint but was very hard to pin down, and about 3 months since I've really run at all, I got an MRI after physical therapy did not help. The MRI showed the suggestion of a minor medial meniscus tear and some cartilage wear just under it. So last night I saw a PM&R doc at the orthopedic center who specializes in running medicine last night, expecting to talk about whether I need surgery for this minor tear.
Instead, after a thorough (and very instructive) history and exam, he told me very convincingly that my pain, both acute and chronic, is due to poor patellofemoral tracking, with the superolateral undersurface of the patella rubbing against the bottom of the tibia. This is near but not identical to the where the IT band attaches, and it explains almost all of the knee pain I've ever had in this leg, from my first run-stopping episode in 2001, to the very localized stiffness during the first few hundred yards of a run that I've been feeling for the last five years or so, even to the vague pain radiating from the back of the patella to the back of my knee. The abnormal MRI findings? Purely incidental, as no amount of directed knee grinding could actually elicit pain. What did elicit pain? Him putting his finger in a certain spot and having me flex my quads. That, my friends, elicited a lot of pain, and convinced me more than anything that he had figured out the problem.
So, basically this is a case of longstanding patellofemoral pain syndrome (PFPS) or runner's knee. The good news is that it can be treated with physical therapy, maybe a brace, maybe a joint injection, and very unlikely to require surgery. I'm very confident that I will be back running soon enough.
Day 19/100 clean living continues
The last week or so has been a good one for clean living. My nutritional habits are far from perfect, but in general they have tended towards healthier and smaller portions, with less refined sugar and late-night eating. Like I said, though, I am far from perfect, as I did enjoy a vintage cola this afternoon. I had to laugh when I was told it is healthier because it has "real" sugar instead of high fructose corn syrup. If we're going to do something unhealthy but fun, let's just admit it! I have yet to try fasting but would still like to incorporate it in some fashion. Perhaps skipping a meal to start? Finally, I am reading The Paleo Solution, a book about a dietary regimen that several of my friends are following. So far it is mildly interesting but not earth shattering. However it is not completely full of shit (yet) so I will keep reading. Reflecting back, I've read a lot of books like this: Atkins's original book, one called Breaking the Sugar Addiction (probably the best one), and many vegetarian, vegan, and live food tracts. It's interesting how they often use the same logic to reach different conclusions. I think in the end we can approach but never reach some very difficult-to-characterize truth about nutrition that incorporates moderation, healthfulness, variety, and minimizing refined sugars. Or, perhaps that opinion is uninformed because I have never committed to and tried any of these specific diet plans.
Yoga has been going well, although after about 14 straight days I realized that at this point a daily practice was not the best idea. Logic as follows: (1) in order to maintain a daily practice, I had time for very little other training, working out, etc. (2) Because of that, my daily practice had to be fairly vigorous, requiring a lot of standing poses with lunges. (3) These were irritating my knee. So, instead, I decided to follow my own nutrition philosophy in a different context, and started practicing moderation and variety. Here is what I've been up to:
Day 19 (today): Yoga (~1 hour) - "Ashtanga Primary Series" from Yoga Today. Plenty of vinyasa with some standing poses and forward bends. Also a nice series in preparation for swinging ("floating") through from downward dog to staff pose and vice versa. The more I explore yogatoday.com the more I am impressed. These are some nice practices, and many are available for free on Youtube. I may overcome my cheap instincts and actually buy one from the website too.
Day 18: Lifting. This was like an old-school workout for me:
Repeat 4 times: 5 pullups
15 pushups (various types)
15 weighted incline situps
bicep dumbbells (2 sets regular, 2 sets static)
tricep dumbbells (2 sets bench DB raises, 2 sets kickbacks)
shoulder 1 (2 sets straight arm raise, 2 sets overhead press)
shoulder 2 (2 sets upright DB row, 2 sets DB fly)
Bonus set: 5 pullups, 15 pushups, 15 weighted incline situps
Day 17: Swim 1500 yd
Day 16: Yoga 30 minutes. "Yoga for sleep" from YogaYak
Day 15: Indoor bike 12.7 miles / 45 minutes / 106W / 17.1 mph
Dayy 14: Lift back / core / chest at O'Connell Center Gym, Swim 1250 yd. (this was a good workout with friends)
Overall it's been a great week, as I reflect back. Work is a little slower-paced, allowing some time for reflection and a few more dinners at home. The kids are all doing well and I am enjoying watching them really start to express their personalities, as well as develop genuine relationships with each other that do not depend on us. And my wife, of course, is amazing.
Today we went to the Retirement Home for Horses and fed carrots to horses with a few other families. Great fun, and I even think I am getting used to the summer heat, finally.
Yoga has been going well, although after about 14 straight days I realized that at this point a daily practice was not the best idea. Logic as follows: (1) in order to maintain a daily practice, I had time for very little other training, working out, etc. (2) Because of that, my daily practice had to be fairly vigorous, requiring a lot of standing poses with lunges. (3) These were irritating my knee. So, instead, I decided to follow my own nutrition philosophy in a different context, and started practicing moderation and variety. Here is what I've been up to:
Day 19 (today): Yoga (~1 hour) - "Ashtanga Primary Series" from Yoga Today. Plenty of vinyasa with some standing poses and forward bends. Also a nice series in preparation for swinging ("floating") through from downward dog to staff pose and vice versa. The more I explore yogatoday.com the more I am impressed. These are some nice practices, and many are available for free on Youtube. I may overcome my cheap instincts and actually buy one from the website too.
Day 18: Lifting. This was like an old-school workout for me:
Repeat 4 times: 5 pullups
15 pushups (various types)
15 weighted incline situps
bicep dumbbells (2 sets regular, 2 sets static)
tricep dumbbells (2 sets bench DB raises, 2 sets kickbacks)
shoulder 1 (2 sets straight arm raise, 2 sets overhead press)
shoulder 2 (2 sets upright DB row, 2 sets DB fly)
Bonus set: 5 pullups, 15 pushups, 15 weighted incline situps
Day 17: Swim 1500 yd
Day 16: Yoga 30 minutes. "Yoga for sleep" from YogaYak
Day 15: Indoor bike 12.7 miles / 45 minutes / 106W / 17.1 mph
Dayy 14: Lift back / core / chest at O'Connell Center Gym, Swim 1250 yd. (this was a good workout with friends)
Overall it's been a great week, as I reflect back. Work is a little slower-paced, allowing some time for reflection and a few more dinners at home. The kids are all doing well and I am enjoying watching them really start to express their personalities, as well as develop genuine relationships with each other that do not depend on us. And my wife, of course, is amazing.
Today we went to the Retirement Home for Horses and fed carrots to horses with a few other families. Great fun, and I even think I am getting used to the summer heat, finally.
Saturday, June 11, 2011
Day 12/100: pleasure in daily activities
Today I got up and had a really nice breakfast with my family (eggs, sausage, bran muffin, watermelon). It seems like a few years ago we had more of these breakfasts, but as life has gotten more complicated and a little busier, they have become a almost noteworthy events. Lately, Jess and I both work out in the morning as well, so make mornings more hectic. Today, however, we both slept in. I'm not sure why breakfast is such a pleasant time--perhaps because everyone is in a generally good mood and not tired, because the food we eat for breakfast is usually quite tasty, or because sipping coffee provides a nice stimulant kick.
Then I mowed the lawn, something I enjoy quite a bit. In the grand scheme of things, this represents the continuation of my journey towards becoming more and more like my father (unequivocally a good thing!). Today was especially relaxing as it wasn't yet hot and I listened to some music while I mowed.
Yoga practice for today was actually surprisingly intense and novel. This was a YogaToday youtube video called Twisting Away Tension, which not only had some novel variations on both prayer twist and supine spinal twists, but had a great core section with leg and arm movements while holding boat pose. I felt great afterwards. It's still interesting to practice yoga while trying to ignore the distractions of playing and occasionally crying children nearby (somtimes next to or on top of me!).
I read with the kids for a little while, then took Cadien out for a bike lesson. She has made some really good progress in the last few days, and I think I will be able to take my hand off the seat -- such a metaphorical step! -- before too long. It's amazing to me, though, how these bike lessons are fatherhood in a microcosm: a delicate balance of coaching, encouraging, teaching, comforting, and pushing.
Finally, I came to work for the evening. So far it has been fairly low key but fun to get back to my "roots" as a pediatrician.
Then I mowed the lawn, something I enjoy quite a bit. In the grand scheme of things, this represents the continuation of my journey towards becoming more and more like my father (unequivocally a good thing!). Today was especially relaxing as it wasn't yet hot and I listened to some music while I mowed.
Yoga practice for today was actually surprisingly intense and novel. This was a YogaToday youtube video called Twisting Away Tension, which not only had some novel variations on both prayer twist and supine spinal twists, but had a great core section with leg and arm movements while holding boat pose. I felt great afterwards. It's still interesting to practice yoga while trying to ignore the distractions of playing and occasionally crying children nearby (somtimes next to or on top of me!).
I read with the kids for a little while, then took Cadien out for a bike lesson. She has made some really good progress in the last few days, and I think I will be able to take my hand off the seat -- such a metaphorical step! -- before too long. It's amazing to me, though, how these bike lessons are fatherhood in a microcosm: a delicate balance of coaching, encouraging, teaching, comforting, and pushing.
Finally, I came to work for the evening. So far it has been fairly low key but fun to get back to my "roots" as a pediatrician.
Friday, June 10, 2011
Day 11/100: clean living challenge
The clean living challenge continues. There are three parts, if you recall: "clean" eating, yoga, and general approach to life. I will discuss each individually (though, of course, they are interconnected).
Eating:
Don't worry, I won't list my daily menu for the last five days. In general I've been doing ok, but not perfectly. Transgressions include: beer the other night, a few protein bars (heavily processed), quesadillas and a burrito (processed flour, lots of cheese). Aside from that, this has been going well. I think my appetite is more reasonable and I don't experience a sickening feeling of fullness after dinner. No desserts, and much less unhealthy snacking.
Yoga:
Yoga has been great. I can feel my alignment and control improving, as well as strength in some specific poses, like shoulder stand, crane, side plank, wheel, and a few others. Still have to watch my knee during some of the backbends and standing poses (warrior series). I have also been incorporating some upper body lifting, mostly calisthenics, and I got in the pool for the first time in 4-5 years as well. It is harder to swim 1000 m than I remember. The highlight of the yoga series so far was yesterday's practice, a 75 minute series incorporating sun salutations / vinyasa, balance, backbends, hip openers, inversions, and pranayama. One thing I have noticed more often lately is how much easier it is to engage the practice and keep my mind free from outside distractions and free from a sense of past or present.
General Approach to Life:
I can't say there have been any major breakthoughs or revelations here. Perhaps minor and incremental changes are really the goal? In that case, I have noticed a slight relaxation in my approach to the demands of work, a slight increase in my ability to be truly present at home, and some good conversations and thinking about our long term vision, as a family, of where our life is going.
In any case, 11 days of 100 puts this "challenge" in perspective, particularly with regard to yoga. It is a challenge to do somethign every day, without fail, but I think there is something worthwhile there. So, more than 10% done and hopefully the benefits will not be linear!
Eating:
Don't worry, I won't list my daily menu for the last five days. In general I've been doing ok, but not perfectly. Transgressions include: beer the other night, a few protein bars (heavily processed), quesadillas and a burrito (processed flour, lots of cheese). Aside from that, this has been going well. I think my appetite is more reasonable and I don't experience a sickening feeling of fullness after dinner. No desserts, and much less unhealthy snacking.
Yoga:
Yoga has been great. I can feel my alignment and control improving, as well as strength in some specific poses, like shoulder stand, crane, side plank, wheel, and a few others. Still have to watch my knee during some of the backbends and standing poses (warrior series). I have also been incorporating some upper body lifting, mostly calisthenics, and I got in the pool for the first time in 4-5 years as well. It is harder to swim 1000 m than I remember. The highlight of the yoga series so far was yesterday's practice, a 75 minute series incorporating sun salutations / vinyasa, balance, backbends, hip openers, inversions, and pranayama. One thing I have noticed more often lately is how much easier it is to engage the practice and keep my mind free from outside distractions and free from a sense of past or present.
General Approach to Life:
I can't say there have been any major breakthoughs or revelations here. Perhaps minor and incremental changes are really the goal? In that case, I have noticed a slight relaxation in my approach to the demands of work, a slight increase in my ability to be truly present at home, and some good conversations and thinking about our long term vision, as a family, of where our life is going.
In any case, 11 days of 100 puts this "challenge" in perspective, particularly with regard to yoga. It is a challenge to do somethign every day, without fail, but I think there is something worthwhile there. So, more than 10% done and hopefully the benefits will not be linear!
Sunday, June 5, 2011
Day 6/100: Getting into the Flow
Yesterday (Day 5) I had a great yoga practice, one of my favorite: the "Grounding Afternoon Practice" from YogaYak. This is a fairly fast-paced, moderate intensity vinyasa practice with a nice flow. I actually lost myself for the second half of the practice, only regaining awareness of the surrounding world as the practice entered the final relaxation/shavasana. That happens often in running but hasn't happened too much with yoga (or any other activity). I welcome the feeling of losing myself. Nutrition was fine yesterday though I did have a root beer when we had company over. I actually consider eating with friends to be one of the sacred rituals (and highlights) of life, so it is hard to feel bad about enjoying food or drink in that context. Breaking bread and sharing conversation is the stuff of life.
Today I haven't done yoga yet, but will later. Making plans to do some swimming before work in the coming weeks, as the city pools are open early for very cheap per-use rates.
Today I haven't done yoga yet, but will later. Making plans to do some swimming before work in the coming weeks, as the city pools are open early for very cheap per-use rates.
Friday, June 3, 2011
Day 4/100 of Clean Living Challenge
So far, so good.
My biggest triumph was completing my yoga practice yesterday despite a workday that didn't finish until 11:30 pm. After a short relaxation practice, I squeaked by before midnight. Otherwise I'm feeling well and enjoying (truly!) the already lessened drive to eat just one hour after finishing a meal. Have I achieved lightness of being and spiritual awakening? Well, not quite, but there are 96 days left, and after that, a lifetime.
Day 3: Yoga practice from Yoga Download - "Gentle Hatha Flow #1". Sometimes the audio sessions are nice, relieving the need to look at a screen from an odd angle and allowing focus on movement and alignment. Instead of relaxing me immediately, this lifted me from exhaustion and enabled me to fall asleep easily later rather than ruminate about the day. Food: wheat bagel, boiled egg, banana; hummus sandwich, yogurt, carrots; falafel sandwich (purchased).
Day 4 (today): Yoga DVD: Rodney Yee's strength building yoga - an interesting and fairly slow paced set of 2 (really 3) sections focusing on vinyasa, inversions, and standing poses. Contains an intense section of handstand preparations. Food: bagel (white!) with cream cheese, turkey and cheese sandwich on wheat pita, carrots, apple, yogurt; brown rice/beans/chicken sausage, green beans, yogurt, orange.
I haven't written much about our garden here. One of my small, daily pleasures is walking into the yard and seeing how the garden is doing. Cucumbers were an early promising harvest, although the cucumbers, melon, and zucchini are mostly killed by mold now. We have corn, carrots, tomatoes (lots!), green beans, and peppers growing; the herb row has been providing daily "spice" in our lives for a couple of months now...
It's getting hot, so we'll see how everything does in the summer.
My biggest triumph was completing my yoga practice yesterday despite a workday that didn't finish until 11:30 pm. After a short relaxation practice, I squeaked by before midnight. Otherwise I'm feeling well and enjoying (truly!) the already lessened drive to eat just one hour after finishing a meal. Have I achieved lightness of being and spiritual awakening? Well, not quite, but there are 96 days left, and after that, a lifetime.
Day 3: Yoga practice from Yoga Download - "Gentle Hatha Flow #1". Sometimes the audio sessions are nice, relieving the need to look at a screen from an odd angle and allowing focus on movement and alignment. Instead of relaxing me immediately, this lifted me from exhaustion and enabled me to fall asleep easily later rather than ruminate about the day. Food: wheat bagel, boiled egg, banana; hummus sandwich, yogurt, carrots; falafel sandwich (purchased).
Day 4 (today): Yoga DVD: Rodney Yee's strength building yoga - an interesting and fairly slow paced set of 2 (really 3) sections focusing on vinyasa, inversions, and standing poses. Contains an intense section of handstand preparations. Food: bagel (white!) with cream cheese, turkey and cheese sandwich on wheat pita, carrots, apple, yogurt; brown rice/beans/chicken sausage, green beans, yogurt, orange.
I haven't written much about our garden here. One of my small, daily pleasures is walking into the yard and seeing how the garden is doing. Cucumbers were an early promising harvest, although the cucumbers, melon, and zucchini are mostly killed by mold now. We have corn, carrots, tomatoes (lots!), green beans, and peppers growing; the herb row has been providing daily "spice" in our lives for a couple of months now...
It's getting hot, so we'll see how everything does in the summer.
Wednesday, June 1, 2011
Day 2/100 of Clean Living Challenge
So far it is going well.
DAY 1: Yesterday I did a very intense, vinyasa-based yoga practice with extra push-ups (I am feeling it today!) from a Shiva Rea DVD. Meals were a wheat bagel with peanut butter, an egg and grapefruit; leftover hamburger with brown rice for lunch, and an excellent stir fry for dinner
DAY 2: A shorter but surprisingly challenging pranayama (breathing) and core practice from a Yoga Today (youtube) video called "Rembering our Rhythm". Meals: granola and soy milk with fruit; leftover stir fry; beans and brown rice with fixins & little banana bread (whole wheat) for dessert.
Part of the challenge, and the "clean living" is letting go of running for now, avoiding a focus on not running, and instead focusing on presence at home and work. Doing ok in that regard for now too.
More later.
DAY 1: Yesterday I did a very intense, vinyasa-based yoga practice with extra push-ups (I am feeling it today!) from a Shiva Rea DVD. Meals were a wheat bagel with peanut butter, an egg and grapefruit; leftover hamburger with brown rice for lunch, and an excellent stir fry for dinner
DAY 2: A shorter but surprisingly challenging pranayama (breathing) and core practice from a Yoga Today (youtube) video called "Rembering our Rhythm". Meals: granola and soy milk with fruit; leftover stir fry; beans and brown rice with fixins & little banana bread (whole wheat) for dessert.
Part of the challenge, and the "clean living" is letting go of running for now, avoiding a focus on not running, and instead focusing on presence at home and work. Doing ok in that regard for now too.
More later.
Tuesday, May 31, 2011
100-day clean living challenge - day one
A blog about running and fitness is interesting, at least to some. A blog about injury and rehab is boring, at least to me. I've run very little since my last post, with continued knee pain when I do run. Without ignoring or minimizing how disappointing this is to me, I am going to use this space to focus on the positive aspects: what will I do? not: what can't I do?
So, in honor of several friends and acquaintances have made personal challenges or commitments recently, I start today with the "100-day clean living challenge." This is a combination of a clean-eating and daily yoga challenge, combined with an effort to be more present and spend some meditative time thinking about my path in life.
Ground rules:
1) Daily yoga practice
2) Healthy eating
a) Eliminate / minimize processed flour
b) Eliminate / minimize processed sugar (desserts!)
c) Meals primarily focusing on lean protein and vegetables
d) Eliminate / minimze processed snacks and foods
e) Minimze alcohol consumption
3) Treat others with compassion and respect
I hope common sense can come into play as well, allowing some deviation from the nutrition "rules" without ruining the intent. As the challenge progresses I may also experiment with fasting as well, but we'll have to see.
I'll report on progress here. If anyone is interested in joining in, let me know!
So, in honor of several friends and acquaintances have made personal challenges or commitments recently, I start today with the "100-day clean living challenge." This is a combination of a clean-eating and daily yoga challenge, combined with an effort to be more present and spend some meditative time thinking about my path in life.
Ground rules:
1) Daily yoga practice
2) Healthy eating
a) Eliminate / minimize processed flour
b) Eliminate / minimize processed sugar (desserts!)
c) Meals primarily focusing on lean protein and vegetables
d) Eliminate / minimze processed snacks and foods
e) Minimze alcohol consumption
3) Treat others with compassion and respect
I hope common sense can come into play as well, allowing some deviation from the nutrition "rules" without ruining the intent. As the challenge progresses I may also experiment with fasting as well, but we'll have to see.
I'll report on progress here. If anyone is interested in joining in, let me know!
Thursday, April 28, 2011
Thoughts on running, injury, and the real challenge.
So it's been over two months since my most recent marathon, and I feel like my body has been betraying me. My knee is perhaps a little better than it was during the peak of training, and I've even had a (single) nearly pain-free run. But, on Saturday I was severely punished as I tried to keep up with some friends who were faster. I have no problem working hard to keep up, but after about four miles (and a water break perfect for stiffening up) I fell quite far behind and my knee hurt a lot. To top it all off, when I went over the handlebars on my mountain bike a few weeks ago, I tweaked my shoulder pretty well. Even yoga yesterday morning put too much strain on the shoulders. So, currently, not only can't I run, but I can't lift or do push-ups or pull-ups. Luckily cycling seems ok, and stadiums steps aren't too bad. That along with some core exercises and stretching (as well as non vinyasa-based yoga practices) are still within reach. Still, given that my goal a few years ago was to develop better overall fitness, I have had more injuries over the past 16 months (neck, wrist, both knees, shoulder) than in the past 7. In addition, I am about 8-10 pounds above what I consider my ideal weight, and with about half my fitness activities inaccessible due to injuries, I am having a bit of trouble trimming off the fat.
Is this a case of my body "trying to tell me something," a way of expressing that despite some really good progress in developing overall fitness I need to find a way to acknowledge and work within my physical limitations? Is this just age catching up? Is this, as my physical therapist would say, just my poor flexibility and very tight iliotibial bands making their presence known? Is this a somatic manifestation of emotional stress, which has certainly been higher recently? What does this mean......?
I take some solace in the fact that even elite ultrarunners get injured, as I discovered by chance right before starting to write this post. I've decided to take a full 30 days off running (meaning the soonest I will be "allowed" to run is May 25th, after some time concentrating on physical therapy, maintaining basic fitness, and reconnecting with my bikes. More importantly I think this will be a nice opportunity to reset and build my training from the ground up. When I start running again it will be nearly June, well into our beloved hot and humid season. So, as I start the heat will limit me as much as my true "fitness," and my hope is that I will be able to rebuild with good form, improved strength and flexibility, and the incorporation of regular speedwork.
In the larger sense, though, I have to look at this 10 year running journey and ask "what if I simply can't run long distances regularly anymore," or even "what if I can't run at all anymore?" A small thing, but the reality is that I think running saved me from a life of being overweight, out of shape, and probably less happy. In summer 2001 I was 195 pounds and unfit; over the next year I dropped to 157 and ran my first marathon. I have gotten into some cool stuff since then, and although I have had fun with triathlon, cycling, skiing, lifting, yoga, and other things, I have never forgotten my running roots (hence the title of this blog). So, if I can't run anymore, can I still maintain a healthy life? Can I still trim the fat -- both physical and metaphorical? I think so, but the nagging fear especially with a leg injury is that I won't be able to keep it up. I know this is a relatively minor injury, which will probably improve after PT (or worst case: MRI, surgery, then PT!), but the nagging fear is there to be dealt with. That is the real challenge. I can hop on the indoor bike with a DVD in as easily as going on a run, but I think some of the joy will be lost until I can put on shorts, lace up my shoes, and step out of the door and run down the road.
Is this a case of my body "trying to tell me something," a way of expressing that despite some really good progress in developing overall fitness I need to find a way to acknowledge and work within my physical limitations? Is this just age catching up? Is this, as my physical therapist would say, just my poor flexibility and very tight iliotibial bands making their presence known? Is this a somatic manifestation of emotional stress, which has certainly been higher recently? What does this mean......?
I take some solace in the fact that even elite ultrarunners get injured, as I discovered by chance right before starting to write this post. I've decided to take a full 30 days off running (meaning the soonest I will be "allowed" to run is May 25th, after some time concentrating on physical therapy, maintaining basic fitness, and reconnecting with my bikes. More importantly I think this will be a nice opportunity to reset and build my training from the ground up. When I start running again it will be nearly June, well into our beloved hot and humid season. So, as I start the heat will limit me as much as my true "fitness," and my hope is that I will be able to rebuild with good form, improved strength and flexibility, and the incorporation of regular speedwork.
In the larger sense, though, I have to look at this 10 year running journey and ask "what if I simply can't run long distances regularly anymore," or even "what if I can't run at all anymore?" A small thing, but the reality is that I think running saved me from a life of being overweight, out of shape, and probably less happy. In summer 2001 I was 195 pounds and unfit; over the next year I dropped to 157 and ran my first marathon. I have gotten into some cool stuff since then, and although I have had fun with triathlon, cycling, skiing, lifting, yoga, and other things, I have never forgotten my running roots (hence the title of this blog). So, if I can't run anymore, can I still maintain a healthy life? Can I still trim the fat -- both physical and metaphorical? I think so, but the nagging fear especially with a leg injury is that I won't be able to keep it up. I know this is a relatively minor injury, which will probably improve after PT (or worst case: MRI, surgery, then PT!), but the nagging fear is there to be dealt with. That is the real challenge. I can hop on the indoor bike with a DVD in as easily as going on a run, but I think some of the joy will be lost until I can put on shorts, lace up my shoes, and step out of the door and run down the road.
Wednesday, April 20, 2011
Heat challenge and rediscovery
A good week so far:
Today (Wednesday): Started formal physical therapy for my knee. I liked the PT and his student so I think it should be helpful. We'll see how well I'm able to refrain from running, though.
Yesterday (Tuesday): Mixed ab/core workout (AM); 4 mile run (PM)
Wow - a two-a-day! The afternoon run was snuck in between my workday and my worknight, and let me tell you, when I stepped out of the hospital at 3pm it was hot. I found out later that we broke a heat record for the date. Great. After two miles I was parched and after three miles I had to stop for water and a rest. I don't mean I felt like stopping, but I really had to stop. Every season it amazes me how even a slight heat challenge is, well, such a challenge, and how the brain/body can so adeptly put the brakes on effort until acclimatized. Not a bad run, but a hard one.
Monday: rest
Sunday: Mountain bike 2 hours / 13 miles
First time on the mountain bike in about two years, on a beautiful day with a good friend. I took a bit of a tumble over the handlebars but otherwise had a great time. Spring is in the air even as the sun begins to bake overhead.
Saturday: Run 6.25 miles
Today (Wednesday): Started formal physical therapy for my knee. I liked the PT and his student so I think it should be helpful. We'll see how well I'm able to refrain from running, though.
Yesterday (Tuesday): Mixed ab/core workout (AM); 4 mile run (PM)
Wow - a two-a-day! The afternoon run was snuck in between my workday and my worknight, and let me tell you, when I stepped out of the hospital at 3pm it was hot. I found out later that we broke a heat record for the date. Great. After two miles I was parched and after three miles I had to stop for water and a rest. I don't mean I felt like stopping, but I really had to stop. Every season it amazes me how even a slight heat challenge is, well, such a challenge, and how the brain/body can so adeptly put the brakes on effort until acclimatized. Not a bad run, but a hard one.
Monday: rest
Sunday: Mountain bike 2 hours / 13 miles
First time on the mountain bike in about two years, on a beautiful day with a good friend. I took a bit of a tumble over the handlebars but otherwise had a great time. Spring is in the air even as the sun begins to bake overhead.
Saturday: Run 6.25 miles
Thursday, April 14, 2011
Staycation week
This week has been great. I took a week vacation with no plans other than to spend time with my family and get a few projects done around the house. Uncharacteristically, I did not get involved in an elaborate home improvement project, so I really have been enjoying a relaxing week. The weather has been about the best that Florida has to offer, with cool (by that I mean high 50s or low 60s) mornings with mid-80s during the afternoon. I had been feeling rather lazy and inactive over the last few weeks, but this week I got plenty done. I'm also very proud of Jess, who is getting up every morning for the p90x workouts. I join her, sometimes. Here is the week so far, in reverse chronological order.
Today: Rest day / Bike 7.5 miles with 35-75 pound load.
I took Rowan in the double bike trailer to pick up Cadien at her new school. My new mantra is cross-training, so this was a perfect way to spend a low-key day. Luckily I took the mountain bike, so there were plenty of small gears with which to haul two very substantial children up the best hills Gainesville has to offer. I have little hope of getting back into my former biking shape, for the next few years anyway, but I really do want to get back into cycling. I think my ongoing knee problems really re-surfaced as I stopped cycling regularly over the last 2-3 years. Since my knees were a big part of what caused me to take up triathlon 9 years ago, it may not be a bad idea to retrain my legs and quads. I won't have the time to slog through 120 mile training rides, but something once weekly in the 20-50 range with a quick indoor bike interval session as well should be feasible.
Wednesday: Yoga 45 minutes; Bike 7.5 miles with 0-40 pound load.
Got up with Jess and did a very free-form yoga practice next to her while she stretched. After almost two years of yoga I am able to put together a routine that progresses naturally and feels vigorous, although I'm sure my form does not justify striking out on my own. This made me feel great all day, and the ride to pick Cadien up in the bike trailer was icing on the cake. The day was also fantastic, with a very cool morning (don't worry New England friends, I won't dare use the word "crisp") and a warm afternoon. I also sanded the playground this morning - not too bad as it is only 8 months since we installed it!
Tuesday: Run 4.25 miles; Biceps / Pullups
Run 4.25 miles
6 sets of:
-5 pullups or 5 chinups (1,3,5 pullups; 2,4,6 chinups)
- one set bicep dumbbell (1&4: bicep curls; 2&5: hammer curls; 3&6: cross-body curls)
This was a good one, and I am still feeling it 48+ hours later. This workout made me feel that I was pushing through a fog of torpor and re-committing to fitness.
Monday: p90x "Core Synergistics"
I dragged myself out of bed to do this workout with Jess. It was great. A lot of plank-based moves, with some weighted lunges/squats. Would be great to add knees-to-elbows or Turkish get-ups as well but haven't done that yet.
Sunday: Run 5 miles (in Naples, FL).
It was hot. As usual, though, a great way to explore a new place. Although I tried to run along the beach, the best I got was a view of some very expensive-looking beachfront property.
Tuesday, April 5, 2011
The perfect 10
The other day I got it into my head to write about the sublime moments in life -- for example, sitting outside on a perfect evening sipping a beer with friends, watching the kids play together, holding hands with my wife during an unexpected moment together, enjoying a certain breeze or sensation on a pleasant run. You get the picture.
Then I got to thinking about the "perfect day," which in the pre-lottery winning era goes something like this: wake up after a good night's sleep, enjoy a hard workout, have a good breakfast and a cup of strong coffee, spend a some time with the family, and head to work or the day's activity. The great thing about that kind of day is that no matter what happens afterwards, it is hard to mess up a start like that.
But who am I really kidding? We all know that there is one thing that belongs on both of those lists but is missing because of squeamish social convention: a nice, "perfect 10" crap. You know, the kind that starts building at a time when you are both able to go immediately and relaxed enough that it comes out perfectly; the kind that is substantial and not too hard or soft; the kind that leaves no mess and barely takes one square of toilet paper. Even better is the rare but strangely beautiful footlong or thirteen-incher that you have known you are due for for days. I think the buildup is key -- the physiology of defecation is fascinating, with a complex interplay of neural stimuli that build to the "mass movement" (yes, it really is called this). We all know that you have to take advantage of the moment, when you can poop it out without straining or pushing, but well before you are crowning and have to let it sneak back up inside.
So many factors play into the perfect 10 that, for me at least, it is not an everyday experience. Maybe I'll have a few good days in a row (usually weekend or vacation days!), but a good crap on a daily basis is a goal that seems to evaporate when I come too close. Perhaps that is why it is so sublime. So I'll pause and enjoy it when I can, suffering through the strained and messy affairs of those other days so I can enjoy one of life's true pleasures.
Then I got to thinking about the "perfect day," which in the pre-lottery winning era goes something like this: wake up after a good night's sleep, enjoy a hard workout, have a good breakfast and a cup of strong coffee, spend a some time with the family, and head to work or the day's activity. The great thing about that kind of day is that no matter what happens afterwards, it is hard to mess up a start like that.
But who am I really kidding? We all know that there is one thing that belongs on both of those lists but is missing because of squeamish social convention: a nice, "perfect 10" crap. You know, the kind that starts building at a time when you are both able to go immediately and relaxed enough that it comes out perfectly; the kind that is substantial and not too hard or soft; the kind that leaves no mess and barely takes one square of toilet paper. Even better is the rare but strangely beautiful footlong or thirteen-incher that you have known you are due for for days. I think the buildup is key -- the physiology of defecation is fascinating, with a complex interplay of neural stimuli that build to the "mass movement" (yes, it really is called this). We all know that you have to take advantage of the moment, when you can poop it out without straining or pushing, but well before you are crowning and have to let it sneak back up inside.
So many factors play into the perfect 10 that, for me at least, it is not an everyday experience. Maybe I'll have a few good days in a row (usually weekend or vacation days!), but a good crap on a daily basis is a goal that seems to evaporate when I come too close. Perhaps that is why it is so sublime. So I'll pause and enjoy it when I can, suffering through the strained and messy affairs of those other days so I can enjoy one of life's true pleasures.
Monday, March 28, 2011
Happy Run
I can honestly say that I have never regretted a run - as far as I can remember, anyway. It is like a chemical reaction with a variable activation energy but a predictable release of energy once complete. Yesterday, after a rewarding but long weekend with the kids, with the weather hot and sticky for the first time this season, I was tired. After dinner I felt the old familiar urge, laced up my shoes, and took off. The warm up was painful and I thought about "just taking a walk", but my body responded and after half a mile I was feeling great on a trail under a canopy of trees. I read recently about the various chemicals released during a run - endogenous opioids / endorphins for pain control and the "runner's high", serotonin, catecholamines, and finally endogenous cannabinoids for the sense of well being lasting up to 48 hours. I wonder what the chemical profile in yoga is, as it is the only thing that leaves me feeling even close to a good run.
Working out with Jess over the last few weeks has been fun - she has started p90x and I have been doing some of the workouts with her. More importantly I have been getting up early before work, at least most days of the week, and really enjoying the time, exercise, and shared challenge of a tough workout. This is paradoxically important when I am busy and sleep-deprived; despite my own self-sabotagiong when the alarm goes off, the hour of exercise and reflective time is almost always worth the lost hour of sleep.
Saturday: AM: p90x "arms and shoulders" PM: indoor bike 30 min
Sunday: AM: 37 burpees PM: run 3 mi
Today: 14 burpees / rest
Tomorrow: yoga and pullups
Sunday, March 20, 2011
Trail of Payne and more
My March postings in this blog have been lacking, though not for lack of desire or (at least mildly) interesting thoughts to share. I've been busy, mostly with work. Here is a run down of the month's activities so far:
GARDEN
We planted our family's Spring garden, and our first garden in Florida. This is our most ambitious one yet, a 12 x 12 foot patch in a sunny part of our backyard. I tilled the soil with hand tools, took out some roots, and added topsoil, peat moss, organic fertilizer (mostly chicken shit as far as my nose could tell) and some cow manure. Our own compost will be a periodic addition once it processes a little bit more. Cadien helped me dig the soil, and both Rowan and Cadien helped plant seedlings today - many herbs, tomatoes, cucumber, beans, blueberry, strawberry, watermelon, broccoli. We'll add a few more things, and then see what grows well!
RACE
Jess and I ran a trail 10K - the "Trail of Payne" through Payne's prairie - yesterday. It was a perfect morning, about 60 degrees, and a nice trail. It was really nice to run a race with no pressure or expectations - in fact we ran together for four miles and then I split off for a couple. At the finish we ran into people from several areas of our life - work, church, running friends, and other acquaintances. Brunch afterwards was gut-busting, but fun.
TONY
Jess has started P90X and I am doing it with her, as my knee and work schedule permits. Maybe this will be the push I need to start getting up early to exercise before work! (Of course when I did P90X two years ago it was supposed to do the same thing, but I just ended up doing a lot of the workouts in the evening!) Burpee war has also started again - an Ides of March tradition.
KNEE
Still painful but recovering. Definitely improved on this recent trail race versus trail runs a few months ago but still quite painful. Hauling 50 pound bags of soil didn't help. I'll give it another month or so and perhaps see someone.
DIET?
My weight has crept up to about 10 pounds over my "race weight" - the highest it's been in a long time and probably a good signal to focus on healthful eating. A good friend of mine fasts once a week but I'm not sure this would work for me. Just more attention to both quality and quantity.
That was the scattered update. Life is good.
GARDEN
We planted our family's Spring garden, and our first garden in Florida. This is our most ambitious one yet, a 12 x 12 foot patch in a sunny part of our backyard. I tilled the soil with hand tools, took out some roots, and added topsoil, peat moss, organic fertilizer (mostly chicken shit as far as my nose could tell) and some cow manure. Our own compost will be a periodic addition once it processes a little bit more. Cadien helped me dig the soil, and both Rowan and Cadien helped plant seedlings today - many herbs, tomatoes, cucumber, beans, blueberry, strawberry, watermelon, broccoli. We'll add a few more things, and then see what grows well!
RACE
Jess and I ran a trail 10K - the "Trail of Payne" through Payne's prairie - yesterday. It was a perfect morning, about 60 degrees, and a nice trail. It was really nice to run a race with no pressure or expectations - in fact we ran together for four miles and then I split off for a couple. At the finish we ran into people from several areas of our life - work, church, running friends, and other acquaintances. Brunch afterwards was gut-busting, but fun.
TONY
Jess has started P90X and I am doing it with her, as my knee and work schedule permits. Maybe this will be the push I need to start getting up early to exercise before work! (Of course when I did P90X two years ago it was supposed to do the same thing, but I just ended up doing a lot of the workouts in the evening!) Burpee war has also started again - an Ides of March tradition.
KNEE
Still painful but recovering. Definitely improved on this recent trail race versus trail runs a few months ago but still quite painful. Hauling 50 pound bags of soil didn't help. I'll give it another month or so and perhaps see someone.
DIET?
My weight has crept up to about 10 pounds over my "race weight" - the highest it's been in a long time and probably a good signal to focus on healthful eating. A good friend of mine fasts once a week but I'm not sure this would work for me. Just more attention to both quality and quantity.
That was the scattered update. Life is good.
Monday, March 7, 2011
Back to normal (?)
After a big race there is always a time lag before I really feel normal again. This has to do with some physical elements, like recovering from the race itself and letting the inflammation subside; some psychological elements, like the short-lived thrill and then the longer lived "what's next?"; and some outside elements like travel last weekend (Disney World), and working and living out of town most weekdays of the last month. Part of the out-of-town situation has been me eating poorly (meaning well, depending on your point of view!), so salt overload and large meals have been adding to the slow return of normalcy. We had a great time at Disney World, but it is no way a "normal" place!
After a great weekend at home, though, I finally think I am feeling like myself -- I got to spend a good amount of time with Jess and the kids. We spent most of Sunday afternoon digging a garden plot - a 12x12 foot area with many, many tree roots. Long after the girls lost interest in helping me dig, which they did with enthusiasm for quite a while, I was preparing for an epic battle with large root systems from two different trees. My tools were primitive: a shovel, a handsaw, and a hedge trimmer. I won the battle, I think, and I imagine the tree will be just fine as I barely scratched the surface. A colleague today asked me: "why didn't you just rent a rototiller for the day" and I am afraid I didn't have a good answer. Oh well. We put off the planting for a few more weeks, and I am looking forward to the incredibly long growing season that our new location affords. I am especially excited about the blueberry bush.
Next race: the "Trail of Payne" - a local trail 10K through Payne's Prairie. This will be coming up in a mere two weeks...
I have a lot of ideas about training that I am excited to try out; most involve regular speed/tempo work and building a more stable and permanent running base than I have had in the past. First and foremost I am going to give this knee a break, and set a deadline to see a sports medicine doc and maybe get an MRI if it is really not a lot better. I have to admit that I'm not too worried by the whole thing. All the other injuries have healed on their own, and it will be a cold day in hell before I let a surgeon touch my knee for an inflammatory problem.
After a great weekend at home, though, I finally think I am feeling like myself -- I got to spend a good amount of time with Jess and the kids. We spent most of Sunday afternoon digging a garden plot - a 12x12 foot area with many, many tree roots. Long after the girls lost interest in helping me dig, which they did with enthusiasm for quite a while, I was preparing for an epic battle with large root systems from two different trees. My tools were primitive: a shovel, a handsaw, and a hedge trimmer. I won the battle, I think, and I imagine the tree will be just fine as I barely scratched the surface. A colleague today asked me: "why didn't you just rent a rototiller for the day" and I am afraid I didn't have a good answer. Oh well. We put off the planting for a few more weeks, and I am looking forward to the incredibly long growing season that our new location affords. I am especially excited about the blueberry bush.
Next race: the "Trail of Payne" - a local trail 10K through Payne's Prairie. This will be coming up in a mere two weeks...
I have a lot of ideas about training that I am excited to try out; most involve regular speed/tempo work and building a more stable and permanent running base than I have had in the past. First and foremost I am going to give this knee a break, and set a deadline to see a sports medicine doc and maybe get an MRI if it is really not a lot better. I have to admit that I'm not too worried by the whole thing. All the other injuries have healed on their own, and it will be a cold day in hell before I let a surgeon touch my knee for an inflammatory problem.
Monday, February 28, 2011
Race Report - Five Points of Life Marathon 2011
It is not often, at least in my running career, that a race goes so well that I am taken completely by surprise. This time, it did. This was one of the best races of my life, where I was able to push myself and sustain an effort with not only willpower but a body that cooperated and worked hard. I've had my share of "just surviving" in races, or racing to finish (first marathon, 50-miler), but this was really fun.
To set the stage, I had been training not only with my usual running partners but my brother-in-law Joe, who lives geographically close but far enough away that I don't see him all that often. We had one good run together and trained in spirit otherwise . He and his family made the trip down for the race, and in addition to enjoying their company for the weekend we had a nice dinner with friends the night before. Was I wrong to partake of a fabulous Fat Tire the night before a marathon? As it turns out, no. It was utterly the right thing to do.
Those of you who read this blog will know that my training was interrupted by a knee injury, but that I got a bit of speed training and several good long runs in -- in fact one of those long runs was nearly the best long training run I've ever had. It is kind of cool to think back to 9 or 10 years ago when I started running seriously, at how utterly daunting and exhausting a 20 or 22 mile run was. Although I run more slowly now I think I have an easier time on these runs. Anyway, the training felt a little haphazard (cobbled together from "moonbeams and flatus" as I heard a fairly crusty old anesthesiologist say today) -- a little speedwork, a few long runs, and a lot of ice and ibuprofen!
Race day dawned pleasantly cool but not chilly, with forecast mostly sunny and heating up to the mid 70's. Not ideal but not terrible either. Joe had been up for a while, eating breakfast and having coffee, and we got ready (lubed up, nipple band-aids, etc.) and drove over to the start. I had no idea what to expect from the run, hoping for anything but a repeat performance of my last marathon. I used the port-a-let, wished Joe good luck, and took my place in the starting corral, oddly enough placed in front of the much larger half-marathon group who would be running faster and overtaking us quickly. The only two pacers were 3:10 (hah!) and 3:40, neither of whom I expected to see again.
After the usual announcements, national anthem, and start, we were off. I felt pretty good, having gotten adequate sleep and pre-hydrated for the last few days (beer excepted). The first mile I ran in 9:00 or so, probably pushing harder than I intended -- I have found in the last few years that I really do need time to warm up, a concept that I scoffed at repeatedly in earlier years -- but knowing that I would need to run a 9:00 pace average to run the race under 4 hours. I had a little conversation with myself, acknowledging the advice I got (and followed) before previous races: "do not work at all during the first half", but decided to ignore that advice and push it a little. So I ran the next several miles in increasing speed, from 8:40s down to 8:30s, passing the hilly section near my home and waving to my family on the side of the road. I was feeling better and better, and rather than get tired my body warmed up and caught up to the pace. I could almost feel my heart rate slow and efficiency improve as I ran down though downtown and the UF campus. Several times I saw friends cheering me on, which helped tremendously.
At some point between miles 7 and 8 and really got into the zone, running with people going at faster paces (8:20! 8:10!), increasing my speed until I was putting the brakes on frequently. I remember running by the bat house and smelling the guano, looping through the stadium and all of the sudden being at mile 10 and 11. It was interesting to get constant pace feedback from a watch during the race, and I think it helped me run faster. By the time I reached the half marathon finish, I was cruising, clocking about a 7:55 for mile 13. I was happy, but working, and expecting everything to fall apart soon. I told myself that if I could just hold out until mile 15 before real performance degradation set in, that I could do all right.
The race designers put a lot of though into the first half -- with 1000 people running the half marathon and only about 250 running the full, that makes sense. But turning left when most are turning right to a much more lonesome and much less scenic course is tough. The support continued to be fantastic, from the police to the water/gatorade stations. I ran out the Depot Road rail trail, clocking another sub-8 minute mile for mile 14, and started feeling the heat. We ran through the east side of town, and at mile 17 turned onto Williston
Finally I hit the last mile knowing I would finish strong, and hit the finish line with a smile on my face. Again I saw a few friends, had some food, got the car, and we headed home. Great race.
TIME: 3:44:13 (my watch) / 3:44:25 (official time) - average pace ~ 8:3e4
PLACE (mens 35-39): 3rd
Nutrition: 2 packs of Clif Shot blocks (new discovery for me!)
Water and Gatorade at almost every rest stop, with two additional bottles provided by family/friends at miles 5 & 20.
A post-race barbecue marked the end of a really nice run, and finding out later that day that I had placed made it even better.
Splits:
1-00:09:00
2-00:08:49
3-00:08:34
4-00:08:33
5-00:08:32
6-00:08:30
7-00:08:41
8-00:08:35
9-00:08:24
10-00:08:19
11-00:08:20
12-00:07:55
13-00:07:57
14-00:08:02
15-00:08:21
16-00:08:23
17-00:08:11
18-00:08:14
19-00:08:27
20-00:08:30
21-00:08:39
22-00:08:45
23-00:08:31
24-00:08:38
25-00:08:47
26-00:08:38
After the usual announcements, national anthem, and start, we were off. I felt pretty good, having gotten adequate sleep and pre-hydrated for the last few days (beer excepted). The first mile I ran in 9:00 or so, probably pushing harder than I intended -- I have found in the last few years that I really do need time to warm up, a concept that I scoffed at repeatedly in earlier years -- but knowing that I would need to run a 9:00 pace average to run the race under 4 hours. I had a little conversation with myself, acknowledging the advice I got (and followed) before previous races: "do not work at all during the first half", but decided to ignore that advice and push it a little. So I ran the next several miles in increasing speed, from 8:40s down to 8:30s, passing the hilly section near my home and waving to my family on the side of the road. I was feeling better and better, and rather than get tired my body warmed up and caught up to the pace. I could almost feel my heart rate slow and efficiency improve as I ran down though downtown and the UF campus. Several times I saw friends cheering me on, which helped tremendously.
At some point between miles 7 and 8 and really got into the zone, running with people going at faster paces (8:20! 8:10!), increasing my speed until I was putting the brakes on frequently. I remember running by the bat house and smelling the guano, looping through the stadium and all of the sudden being at mile 10 and 11. It was interesting to get constant pace feedback from a watch during the race, and I think it helped me run faster. By the time I reached the half marathon finish, I was cruising, clocking about a 7:55 for mile 13. I was happy, but working, and expecting everything to fall apart soon. I told myself that if I could just hold out until mile 15 before real performance degradation set in, that I could do all right.The race designers put a lot of though into the first half -- with 1000 people running the half marathon and only about 250 running the full, that makes sense. But turning left when most are turning right to a much more lonesome and much less scenic course is tough. The support continued to be fantastic, from the police to the water/gatorade stations. I ran out the Depot Road rail trail, clocking another sub-8 minute mile for mile 14, and started feeling the heat. We ran through the east side of town, and at mile 17 turned onto Williston
Finally I hit the last mile knowing I would finish strong, and hit the finish line with a smile on my face. Again I saw a few friends, had some food, got the car, and we headed home. Great race.
TIME: 3:44:13 (my watch) / 3:44:25 (official time) - average pace ~ 8:3e4
PLACE (mens 35-39): 3rd
Nutrition: 2 packs of Clif Shot blocks (new discovery for me!)
Water and Gatorade at almost every rest stop, with two additional bottles provided by family/friends at miles 5 & 20.
A post-race barbecue marked the end of a really nice run, and finding out later that day that I had placed made it even better.
1-00:09:00
2-00:08:49
3-00:08:34
4-00:08:33
5-00:08:32
6-00:08:30
7-00:08:41
8-00:08:35
9-00:08:24
10-00:08:19
11-00:08:20
12-00:07:55
13-00:07:57
14-00:08:02
15-00:08:21
16-00:08:23
17-00:08:11
18-00:08:14
19-00:08:27
20-00:08:30
21-00:08:39
22-00:08:45
23-00:08:31
24-00:08:38
25-00:08:47
26-00:08:38
Thursday, February 17, 2011
Taper
It has been an odd taper week, with work less busy (and different) than usual, so the routine is disrupted in many ways. I can't say that I am particularly restless yet, but after tomorrow's planned 2 mile run (will I have the willpower to stop?) and a rest day Saturday I am hoping that I will feel energetic for the race on Sunday. The weather is warming up a little much for my tastes, but I will picture a 45-50 degree start without humidity.
Tomorrow (Friday) - 2 mile easy run planned
Today (Thursday) - yoga easy 20 min
Yesterday (Wed) - 4 mile run (actually kind of hot out!), 35 pullups
Tues - pushups / core workout
Mon - 3 mile run
Sun - dumbbell bicep, tricep, shoulder workout
Saturday, February 12, 2011
The race approacheth
Today (Saturday): 7.8 miles (on trails in San Felasco state park) ~ 10:00 pace
This was a nice comfortable run with friends on a familiar trail, in crisp weather at sunrise. Sound perfect, you say? It was not bad. As usual with a familiar run, the psychologic topology was more varied and interesting than the physical topology. In keeping with an unintentional and undesired habit in life, I will sometimes picture difficulties and problems with a race well in advance of the race itself. If I feel tired for a moment in a training run, I may picture myself feeling very tired at mile 22 of the marathon itself -- negative visualization, as it were. But, these moments are an opportunity to practice running through (vanquishing or learning to accept, depending on one's mindset) these unwanted thoughts. It is a little silly to have thoughts like this before the actual event, but that is part of what I must learn to accept!
Anyway it was a nice run, and a fitting way to begin the true "taper" week before the race. As I've mentioned, I have not trained as hard as I would have liked and so have a gentler taper than otherwise, but this is still a week of light exercise, reflection, and positive visualization. The training I've done has been good, solid training, both long runs and some speedwork, so this has the potential to be an excellent marathon.
After the run this morning I stopped at Uppercrust (excellent bakery), got coffee and pastries, and went home to a wonderful greeting from my family. Next weekend we have relatives coming to town (including my brother in law who is going to run the race too) and some good times planned with friends, many of whom are also running. Not bad at all, I think.
----
Wed - Fri: nothing at all as I was mostly flat on my back with a flu-like illness (now more or less fully recovered).
This was a nice comfortable run with friends on a familiar trail, in crisp weather at sunrise. Sound perfect, you say? It was not bad. As usual with a familiar run, the psychologic topology was more varied and interesting than the physical topology. In keeping with an unintentional and undesired habit in life, I will sometimes picture difficulties and problems with a race well in advance of the race itself. If I feel tired for a moment in a training run, I may picture myself feeling very tired at mile 22 of the marathon itself -- negative visualization, as it were. But, these moments are an opportunity to practice running through (vanquishing or learning to accept, depending on one's mindset) these unwanted thoughts. It is a little silly to have thoughts like this before the actual event, but that is part of what I must learn to accept!
Anyway it was a nice run, and a fitting way to begin the true "taper" week before the race. As I've mentioned, I have not trained as hard as I would have liked and so have a gentler taper than otherwise, but this is still a week of light exercise, reflection, and positive visualization. The training I've done has been good, solid training, both long runs and some speedwork, so this has the potential to be an excellent marathon.
After the run this morning I stopped at Uppercrust (excellent bakery), got coffee and pastries, and went home to a wonderful greeting from my family. Next weekend we have relatives coming to town (including my brother in law who is going to run the race too) and some good times planned with friends, many of whom are also running. Not bad at all, I think.
----
Wed - Fri: nothing at all as I was mostly flat on my back with a flu-like illness (now more or less fully recovered).
Tuesday, February 8, 2011
Two very nice runs
Today: Run 4 miles pace on treadmill (pace step-up)
This was an unexpected run with some late afternoon found time. I started at a pace of 9:20 and finished with a pace of 7:40. Nothing like letting oneself warm up and relax into the run. I did some detective work and figured out just how I can place my right foot to protect the knee somewhat. Also listened to my itunes running playlist - each song brings back a different memory, so it is fun to use.
---
Yesterday: Indoor bike 8.6 miles / 30 minutes (107 W)
and 25 pullups, 50 pushups (various), 100 alternating leg extension crunches
Excellent and early morning. Had a good day, which I attribute to the workout, at least partially.
---
Friday: Run 55 minutes with 4 x 5 minute high effort (4/5) intervals
Here I ran from work to a park in town, and back. I ran farther than originally intended but knew a water fountain awaited. The taste of rusty water reminded me of canoing and hiking trips where I filled water from rusty pipes, and even more distantly of childhood drinks from same. Nothing like an olfactory / taste memory.
---
Thursday: Yoga 35 minutes vigorous
This was an unexpected run with some late afternoon found time. I started at a pace of 9:20 and finished with a pace of 7:40. Nothing like letting oneself warm up and relax into the run. I did some detective work and figured out just how I can place my right foot to protect the knee somewhat. Also listened to my itunes running playlist - each song brings back a different memory, so it is fun to use.
---
Yesterday: Indoor bike 8.6 miles / 30 minutes (107 W)
and 25 pullups, 50 pushups (various), 100 alternating leg extension crunches
Excellent and early morning. Had a good day, which I attribute to the workout, at least partially.
---
Friday: Run 55 minutes with 4 x 5 minute high effort (4/5) intervals
Here I ran from work to a park in town, and back. I ran farther than originally intended but knew a water fountain awaited. The taste of rusty water reminded me of canoing and hiking trips where I filled water from rusty pipes, and even more distantly of childhood drinks from same. Nothing like an olfactory / taste memory.
---
Thursday: Yoga 35 minutes vigorous
Wednesday, February 2, 2011
Curse broken?
For a while (a long while!) I have had difficulty rousting myself out of bed to work out before work. Yet, every time I do anything active before work I have a much better day. Except when I am extremely sleep deprived, a brief morning workout seems to more than make up for the lost hour of sleep. (Going to bed very early doesn't seem to work for our family at this point.)
But this morning, I broke the curse, got out of bed despite a fairly fitful night's sleep, got on the indoor bike, and had a great day! Coincidence? You decide. My personal best time to work out is about 4 in the afternoon, but it sure is nice to have the morning option available...
Today (Wednesday) - indoor bike 45 minutes @ 105 W
Tuesday - rest
Monday, - calisthenics and dumbbell training
5 sets: 5 x (2 pullups and 5 pushups), + 15 incline situps (alternate center, left, right)
2 sets: bicep curl DB, tri overhead extension DB, shoulder fly DB
2 sets: hammer curl DB, tri kickback DB, overhead press DB
total pullups 50, total pushups 125, total incline situps 75
Unfortunately running is taking a back seat in the final weeks of marathon training, but I am staying fit and having fun with some good long runs under my belt. I will get another burst of running in next week and then "taper," although that term implies backing off from intense training. I suppose backing off from mellow training is the next best. We can't all be like Anton. (thanks, YB for the pointer).
But this morning, I broke the curse, got out of bed despite a fairly fitful night's sleep, got on the indoor bike, and had a great day! Coincidence? You decide. My personal best time to work out is about 4 in the afternoon, but it sure is nice to have the morning option available...
Today (Wednesday) - indoor bike 45 minutes @ 105 W
Tuesday - rest
Monday, - calisthenics and dumbbell training
5 sets: 5 x (2 pullups and 5 pushups), + 15 incline situps (alternate center, left, right)
2 sets: bicep curl DB, tri overhead extension DB, shoulder fly DB
2 sets: hammer curl DB, tri kickback DB, overhead press DB
total pullups 50, total pushups 125, total incline situps 75
Unfortunately running is taking a back seat in the final weeks of marathon training, but I am staying fit and having fun with some good long runs under my belt. I will get another burst of running in next week and then "taper," although that term implies backing off from intense training. I suppose backing off from mellow training is the next best. We can't all be like Anton. (thanks, YB for the pointer).
Sunday, January 30, 2011
Mellow week
This was a pretty mellow training week. Partly this is a continued and ill-advised effort at athletic schizophrenia (training and rehabbing at the same time), but partly the training is just mellowing out as the race approaches. Race date Feb 19th.
Today (Sunday): Four mile run, easy pace
Saturday: rest day, although I played a little Wii Fit
Friday: Four mile tempo run (1 warmup, 3 at tempo) - this was a good run
Thursday: rest
Wednesday: yoga
Tuesday: rest
Monday: Four mile run, recovery pace
We had a great visit this weekend with some friends in Tampa (a friend from high school and her husband whom she met in college, so I've known them for about 20 years!) who now have three children and are quite happy and nicely settled in. We enjoyed their company as well as a pirate-themed festival called Gasparilla. There is nothing like visiting old friends, sharing food and wine, and watching our kids play together to really make one appreciate life in its simplicity, good fortune, and happiness. This is far more important than any race or run.
Today (Sunday): Four mile run, easy pace
Saturday: rest day, although I played a little Wii Fit
Friday: Four mile tempo run (1 warmup, 3 at tempo) - this was a good run
Thursday: rest
Wednesday: yoga
Tuesday: rest
Monday: Four mile run, recovery pace
We had a great visit this weekend with some friends in Tampa (a friend from high school and her husband whom she met in college, so I've known them for about 20 years!) who now have three children and are quite happy and nicely settled in. We enjoyed their company as well as a pirate-themed festival called Gasparilla. There is nothing like visiting old friends, sharing food and wine, and watching our kids play together to really make one appreciate life in its simplicity, good fortune, and happiness. This is far more important than any race or run.
Sunday, January 23, 2011
Back in the game
Today: Core, pullups, and back - calisthenic workout
Fun recovery workout in sunny 60 degree weather with a breeze!
Yesterday: 22 mile run (3:37)
This was a great run for me. The time and pace were much slower than I was targeting when I created my training plan months ago - rather than shooting for a PR in the upcoming marathon I will have to struggle to bring it in under 4 hours -- but in light of my trick knee and the painful last long run I had, it was a blazing success. (And now, ladies and gentlemen, the reprisal of "Jeremy's injury blog"). As you may know, for the last three weeks I've been trying to let my knee heal from the mysterious acute-on-chronic intraarticular injury that has ranged from annoyance to show-stopper. This has probably been my most successful such "forced rest" period ever, both in execution and in result. I limited workouts to yoga, upper body lifting, and fairly light cycling, running only once early this week to test out how things were going. So in three weeks I've run exactly once. I also took a good anti-inflammatory course of ibuprofen, and have been icing at least once daily.
So, yesterday I ran with a group of about six people whose pace was a bit slower than mine but who made great company. The weather was in the mid 40s, and as the sun rose the temperature stayed cool, making for ideal long-run conditions. I ran a mile or so to the park where we started (good old Westside park!), then about 10 miles with the group, 3 miles with a smaller subset of the group, and then 8 miles on my own. Ever since Thanksgiving I've really enjoyed the format where I run part of a long run with a group, and then more on my own. With this group and the outstanding conditions, the first half of this run felt like an easy and carefree stroll through the park. There is nothing like good conversation on a run, especially when it involves a friendly but vigorous debate -- I admit that I took the bait and jumped in on this one. Although my knee hurt on the downhills, for most of the first fifteen miles I didn't feel it at all, and it didn't really hurt until the last two or three miles of the whole run.
The second, alone, part of the run was equally nice, complete with a nice loop, cool weather, and a fruitless search for water at an elementary school. I guess they have to keep a fence around the whole school these days, but it sure isn't good for us runners... During the last few miles I took a loop around the neighborhood I grew up in, and I thought about the story of each house and the family that inhabited it. I have to admit that, physically, I felt really good for the vast majority of this run. The last few miles required a little pushing and my knee did ache, but this is familiar territory. Beyond sheer good luck, I hope this has something to do with the base-building I did back in October and November.
The really remarkable part of the run was the mental calm, and the lack of struggle. Despite a multi-loop run which passed nearly by my house three times (a setup for early bail-out), I didn't once think of stopping, walking, shortening the run, or not doing the upcoming race. These thoughts are the norm for me in any run longer than 15 miles or so (and many runs shorter than that!), and part of the satisfaction and challenge of running is dealing with them and continuing. If I were to try and explain why this one was different, I suppose I could come up with a few concrete things: a virtual taper because I was resting my knee, careful attention to nutrition/hydration/salt, starting the run with friends, perfect weather. But, I won't try to over-explain, and will count this as one of my favorite long runs in recent memory. The pace was slow (and looking over my splits I really can't blame this on the group I ran with!), but it felt so good.
The happy day-after note is that my knee still feels good. Good is, of course, a relative term, but I think it is getting better regardless of what I do, and I am looking forward to a good marathon.
--
On a side note, I have to mention that I have been struggling quite a lot with not only my professional direction but the whole notion of who I am, how to live my life, and how to truly place my family first. I suppose we all entertain thoughts and doubts periodically, but this has been a time of particular up-and-down emotion. I have to wonder how this intersects with running and training, considering that it came to a head shortly after a very nice holiday break (that culminated in a challenging long run) followed by two weeks of fairly hard work with absolutely no running. There is always something of a let-down after a good race or even long training run, but the effect was amplified many times by life and emotional substrate. Food for thought.
Fun recovery workout in sunny 60 degree weather with a breeze!
Yesterday: 22 mile run (3:37)
This was a great run for me. The time and pace were much slower than I was targeting when I created my training plan months ago - rather than shooting for a PR in the upcoming marathon I will have to struggle to bring it in under 4 hours -- but in light of my trick knee and the painful last long run I had, it was a blazing success. (And now, ladies and gentlemen, the reprisal of "Jeremy's injury blog"). As you may know, for the last three weeks I've been trying to let my knee heal from the mysterious acute-on-chronic intraarticular injury that has ranged from annoyance to show-stopper. This has probably been my most successful such "forced rest" period ever, both in execution and in result. I limited workouts to yoga, upper body lifting, and fairly light cycling, running only once early this week to test out how things were going. So in three weeks I've run exactly once. I also took a good anti-inflammatory course of ibuprofen, and have been icing at least once daily.
So, yesterday I ran with a group of about six people whose pace was a bit slower than mine but who made great company. The weather was in the mid 40s, and as the sun rose the temperature stayed cool, making for ideal long-run conditions. I ran a mile or so to the park where we started (good old Westside park!), then about 10 miles with the group, 3 miles with a smaller subset of the group, and then 8 miles on my own. Ever since Thanksgiving I've really enjoyed the format where I run part of a long run with a group, and then more on my own. With this group and the outstanding conditions, the first half of this run felt like an easy and carefree stroll through the park. There is nothing like good conversation on a run, especially when it involves a friendly but vigorous debate -- I admit that I took the bait and jumped in on this one. Although my knee hurt on the downhills, for most of the first fifteen miles I didn't feel it at all, and it didn't really hurt until the last two or three miles of the whole run.
The really remarkable part of the run was the mental calm, and the lack of struggle. Despite a multi-loop run which passed nearly by my house three times (a setup for early bail-out), I didn't once think of stopping, walking, shortening the run, or not doing the upcoming race. These thoughts are the norm for me in any run longer than 15 miles or so (and many runs shorter than that!), and part of the satisfaction and challenge of running is dealing with them and continuing. If I were to try and explain why this one was different, I suppose I could come up with a few concrete things: a virtual taper because I was resting my knee, careful attention to nutrition/hydration/salt, starting the run with friends, perfect weather. But, I won't try to over-explain, and will count this as one of my favorite long runs in recent memory. The pace was slow (and looking over my splits I really can't blame this on the group I ran with!), but it felt so good.
The happy day-after note is that my knee still feels good. Good is, of course, a relative term, but I think it is getting better regardless of what I do, and I am looking forward to a good marathon.
--
On a side note, I have to mention that I have been struggling quite a lot with not only my professional direction but the whole notion of who I am, how to live my life, and how to truly place my family first. I suppose we all entertain thoughts and doubts periodically, but this has been a time of particular up-and-down emotion. I have to wonder how this intersects with running and training, considering that it came to a head shortly after a very nice holiday break (that culminated in a challenging long run) followed by two weeks of fairly hard work with absolutely no running. There is always something of a let-down after a good race or even long training run, but the effect was amplified many times by life and emotional substrate. Food for thought.
Tuesday, January 11, 2011
Ice, ice
Several more days into the recovery / inflammation-busting period -- no running, but plenty of other activities to keep happy and busy. I must say that there are few things as freeing and fun as a short run, but I am making do with cycling (in- and outdoor), yoga, and resistance training, and liberal application of ice packs. None of these activities are quite as suitable for big-picture thinking as a run...and I have been doing a lot of big picture thinking lately, about priorities and direction in life. Expect more on this later once I have time to process.
Today (Tues): Indoor bike 45 min @ 131 W (13.9 miles / 18.5 mph)
Mon: rest
Sun: Yoga ~1 hour, vigorous
Sat: rest
Fri: Cycle ~22 miles (no stats as my watch ran out of batteries midway) on a windy, gorgeous day
Today (Tues): Indoor bike 45 min @ 131 W (13.9 miles / 18.5 mph)
Mon: rest
Sun: Yoga ~1 hour, vigorous
Sat: rest
Fri: Cycle ~22 miles (no stats as my watch ran out of batteries midway) on a windy, gorgeous day
Thursday, January 6, 2011
Time to heal, my little friend
Taking two weeks off from running to let the knee heal, or at least let the inflammation subside. I'm trying to do this right: Advil, ice, and strict avoidance of running for a defined period. Alternative activities to keep me sane (see below).
Looking forward to a long weekend at home with visiting family.
TODAY (Thursday):
Calisthenics/Lifting (Pullup, Pushup, Core, Bicep, Tricep)
SET 1: 10 pullups (5 wide grip, 5 side grip), 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
SET 2: 10 pullups, 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
INTERLUDE 1: 10 military push-ups, 20 chair dips
SET 3: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell hammer curls
SET 4: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell curls with hammer down
INTERLUDE 2: 10 military push-ups, 20 chair dips
BONUS ROUND: 10 diamond push-ups, 10 pullups
Yesterday (Wednesday):
Yoga for one hour - vinyasa, inversions, balance
Tuesday: rest
Monday: indoor bike 30 min @ ~130 W
Looking forward to a long weekend at home with visiting family.
TODAY (Thursday):
Calisthenics/Lifting (Pullup, Pushup, Core, Bicep, Tricep)
SET 1: 10 pullups (5 wide grip, 5 side grip), 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
SET 2: 10 pullups, 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
INTERLUDE 1: 10 military push-ups, 20 chair dips
SET 3: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell hammer curls
SET 4: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell curls with hammer down
INTERLUDE 2: 10 military push-ups, 20 chair dips
BONUS ROUND: 10 diamond push-ups, 10 pullups
Yesterday (Wednesday):
Yoga for one hour - vinyasa, inversions, balance
Tuesday: rest
Monday: indoor bike 30 min @ ~130 W
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