I really can't believe the patience I've shown so far. Week three has started and its a little more stress to test the AT. 25 minutes with 4x2/3 minutes running between brisk walks. This is every other day. Today was day 1 and fingers crossed no pain while running or walking. I continue to stretch and that should be helping as well.
I did add more HITT sessions. Joe the Body Coach on YouTube (I highly recommend you check his site) has these sessions from 20 to 25 minutes. For my old bones, they are killer but I use them to start the day and it seems to be helping. Actually looking forward to them. These are no weight or equipment workouts for small rooms. I'm thinking the added strength and stretch of the exercises has to help. Time will tell.
Back to the leftover chores. I will be adding swimming soon so who knows. Stay tuned.
More from geezer recovery world soon.
Stay active!
Eagle Creek in Fall Splendor
Thursday, May 28, 2020
Tuesday, May 19, 2020
The recovery Continues
I am back at this and will be keeping a more consistent presence thanks in part to this Covid crap and the final realization that I need to recover from my AT properly instead of the usual BS I used to justify shortcutting my rehab.
So how did i get here? Easy, just think you are 25 when you are over 50 and the saying "play stupid games - win stupid prizes" becomes all too real. After having the doctor look at my range of motion and finding it was 1 degree on my left foot. Which by the way was the worst he's seen in his 15 plus years of practice. I was determined to do my stretching and eccentric raises to get right. It worked for about two months and I found one excuse after another excuse to not stretch for 6 minutes a couple of times per day. 12 minutes. Come on. How lazy can one be? Well the AT returned with a vengeance and this time on the exterior of the ankle. That was new.
After about four weeks of getting slower and nursing this thing, I was getting nowhere. I recalled a presentation for a local podiatrist about his protocol for return. When I heard it, my first thought was this was just too conservative, but now I was ready to give a real account. To prep, I stopped running for two weeks to ease into the rehab. No pain but let's see what happens when we get after the protocol. Week 1 - 20 minutes brisk walking every other day. No pain and move to week 2.
Well, the result was good. I am stretching every day and on the non-brisk walk days enjoying the Nordictrack. Hello, 1990 called and wants it's home exercise equipment returned. This also included 3 rounds of golf walking (no carts fro me ever) but that's another blog post. So on to week 2 which consists of 20 minutes walking every other day with 1 minute light runs x 4. Today was day 1 - no pain! I can't begin to say how excited I am but there's a way to go.
For now, I'm sticking to the plan as challenging as it is. I'm doing it correctly because I yearn to get back to the roads and trails with no hurt. As we get older, we need to play things smarter. I haven't done that in the past but perhaps this old dog can learn a few new tricks.
Next post, let's talk some golf.
Stay healthy and safe but most importantly, keep moving.
So how did i get here? Easy, just think you are 25 when you are over 50 and the saying "play stupid games - win stupid prizes" becomes all too real. After having the doctor look at my range of motion and finding it was 1 degree on my left foot. Which by the way was the worst he's seen in his 15 plus years of practice. I was determined to do my stretching and eccentric raises to get right. It worked for about two months and I found one excuse after another excuse to not stretch for 6 minutes a couple of times per day. 12 minutes. Come on. How lazy can one be? Well the AT returned with a vengeance and this time on the exterior of the ankle. That was new.
After about four weeks of getting slower and nursing this thing, I was getting nowhere. I recalled a presentation for a local podiatrist about his protocol for return. When I heard it, my first thought was this was just too conservative, but now I was ready to give a real account. To prep, I stopped running for two weeks to ease into the rehab. No pain but let's see what happens when we get after the protocol. Week 1 - 20 minutes brisk walking every other day. No pain and move to week 2.
Well, the result was good. I am stretching every day and on the non-brisk walk days enjoying the Nordictrack. Hello, 1990 called and wants it's home exercise equipment returned. This also included 3 rounds of golf walking (no carts fro me ever) but that's another blog post. So on to week 2 which consists of 20 minutes walking every other day with 1 minute light runs x 4. Today was day 1 - no pain! I can't begin to say how excited I am but there's a way to go.
For now, I'm sticking to the plan as challenging as it is. I'm doing it correctly because I yearn to get back to the roads and trails with no hurt. As we get older, we need to play things smarter. I haven't done that in the past but perhaps this old dog can learn a few new tricks.
Next post, let's talk some golf.
Stay healthy and safe but most importantly, keep moving.
Sunday, May 1, 2016
Of Lemons and Curveballs - The beginning
So this year was supposed to be the year of the 50k for my 50th birthday. Life had other plans I guess.
In February I was well into my training for the Carmel Marathon and my BQ to return for one last run in Boston. After a nondescript long run with my son and an old roommate from college I noticed some knee discomfort. Didn't think much of it and went for my usual 7 mile run the next day. When I reached about 6.5 my knee was really bothering me and I managed to slow it down and get home. Later that day my knee swelled significantly and was a throbbing mess. I figured a few ibu's and a days rest would do the trick but not quite. Three days later it was still sore. Time to get some help.
Saw one of our local sports docs who didn't seem to think anything was torn so off to rehab which we started immediately. I needed to get back out there. Boston was calling.
Day one of rehab found that my glutes on the left weren't firing and that I was so stiff in places Holly the PT wondered if I had rigermortis in place. This stiffness was pulling my kneecap over the ridges and not along which seemed to be the cause of the swelling. Now I had a solution that made sense,
I was provided a listing of ten exercises to help me get the glutes firing and gain some flexibility. I'm motivated and will do these without fail. I still can rescue this situation. We both agreed that light running would be ok so I would keep it under 4 while I got those glutes working.
I performed the PT and managed my short miles. The knee wasn't really wasn't responding. Strange.
Well there is more to come. What I want to do here is share my experience as a senior runner and perhaps this will help others with what I learned was more common than I thought.
So hang in there - the good stuff is coming.
In February I was well into my training for the Carmel Marathon and my BQ to return for one last run in Boston. After a nondescript long run with my son and an old roommate from college I noticed some knee discomfort. Didn't think much of it and went for my usual 7 mile run the next day. When I reached about 6.5 my knee was really bothering me and I managed to slow it down and get home. Later that day my knee swelled significantly and was a throbbing mess. I figured a few ibu's and a days rest would do the trick but not quite. Three days later it was still sore. Time to get some help.
Saw one of our local sports docs who didn't seem to think anything was torn so off to rehab which we started immediately. I needed to get back out there. Boston was calling.
Day one of rehab found that my glutes on the left weren't firing and that I was so stiff in places Holly the PT wondered if I had rigermortis in place. This stiffness was pulling my kneecap over the ridges and not along which seemed to be the cause of the swelling. Now I had a solution that made sense,
I was provided a listing of ten exercises to help me get the glutes firing and gain some flexibility. I'm motivated and will do these without fail. I still can rescue this situation. We both agreed that light running would be ok so I would keep it under 4 while I got those glutes working.
I performed the PT and managed my short miles. The knee wasn't really wasn't responding. Strange.
Well there is more to come. What I want to do here is share my experience as a senior runner and perhaps this will help others with what I learned was more common than I thought.
So hang in there - the good stuff is coming.
Monday, August 18, 2014
What's one to do with a coming mid-life crisis?
The Big 50. Half a century. An AARP card. Crap. I can't be that old. That's other guys. Not me.
Upon closer inspection of the calendar, its true that 50 is coming. But no way I'm not going to do something epic. Well epic in my mind just to prove to myself (and anyone else who might have a mild interest) that old age is for the other guy.
Thankfully it's 18 months from now but I have in mind what I will do for my mid-life crisis. Just run baby. Yeah big news there. But not just any type of run. I figured my fast days are gone so a sub 3 in the marathon is not realistic. Plus for anyone who races those knows you only have one or two good one's per year and anything can derail the shot. I've watched too many of my friends fail an that version of Hamburger Hill. So if fast isn't in, endurance must be the call.
Here in the heartland there is a Midwest Grand Slam of Ultramarathoning which patterns after the Masters, US Open, Open Championship and PGA Championship of Ultramarathoning, the Grand Slam of Ultramarathoning which consists of Western States, Leadville, Vermont and Wasatch. Did you like how I worked golf into this. Cool huh. Well back on point. The Midwest version has 5 trail races throughout the surrounding states so enjoy any four in one year. Oh did I happen to mention the official version is 100 miles for each race.
Now before you call me and suggest therapy or a good psychiatrist, I only plan on running 50 miles at each. No sense going over-board. And since I am not doing the "official" version, I will be improvising the races too. Call me a rebel if you will.
So here is the initial lineup of 2016 races (subject to change due to schedules of course but there will be five):
Indiana Trail 50
Ice Age 50
Mohican Trail 50
Burning River 50
Hallucination 50
I plan to detail my travels on this blog and you can follow along on this really moronic midlife crisis stunt. I won't be on here every day with updates but I plan to share interesting stories about places ran, people met, training plans and who knows what. I hope it worthy of your time.
And hey, its safer than getting a motorcycle, less permanent than a tattoo and less goofy than a membership to Hair Club for Men.
Type at you soon.
Upon closer inspection of the calendar, its true that 50 is coming. But no way I'm not going to do something epic. Well epic in my mind just to prove to myself (and anyone else who might have a mild interest) that old age is for the other guy.
Thankfully it's 18 months from now but I have in mind what I will do for my mid-life crisis. Just run baby. Yeah big news there. But not just any type of run. I figured my fast days are gone so a sub 3 in the marathon is not realistic. Plus for anyone who races those knows you only have one or two good one's per year and anything can derail the shot. I've watched too many of my friends fail an that version of Hamburger Hill. So if fast isn't in, endurance must be the call.
Here in the heartland there is a Midwest Grand Slam of Ultramarathoning which patterns after the Masters, US Open, Open Championship and PGA Championship of Ultramarathoning, the Grand Slam of Ultramarathoning which consists of Western States, Leadville, Vermont and Wasatch. Did you like how I worked golf into this. Cool huh. Well back on point. The Midwest version has 5 trail races throughout the surrounding states so enjoy any four in one year. Oh did I happen to mention the official version is 100 miles for each race.
Now before you call me and suggest therapy or a good psychiatrist, I only plan on running 50 miles at each. No sense going over-board. And since I am not doing the "official" version, I will be improvising the races too. Call me a rebel if you will.
So here is the initial lineup of 2016 races (subject to change due to schedules of course but there will be five):
Indiana Trail 50
Ice Age 50
Mohican Trail 50
Burning River 50
Hallucination 50
I plan to detail my travels on this blog and you can follow along on this really moronic midlife crisis stunt. I won't be on here every day with updates but I plan to share interesting stories about places ran, people met, training plans and who knows what. I hope it worthy of your time.
And hey, its safer than getting a motorcycle, less permanent than a tattoo and less goofy than a membership to Hair Club for Men.
Type at you soon.
Sunday, December 20, 2009
The Luster of Midday
We were blessed with a light snow last night. The kind that blankets the ground but doesn't require any shoveling or work. This was the greeting card for my run this morning at Eagle Creek.
Driving to the park brought the usual thoughts of clothing, miles to run, pace, and a hundred little things each of us catalogs prior to hitting the road. But as I opened the door a hint passed to me that today might be something a little different.
Only two other cars were in the lot at 7am. It was still dark but I thought I recognized the cars as some of the regulars. It is a group of people you know by sight as being there every week although you don't know their names or have been formally introduced. You share a bond of space and time although different running groups. My thoughts went to grabbing those miles and making that weekly goal. I expected the others here were after the same as the streets were not plowed and the sun was no where to be seen. Only someone with a definite need of miles would be here at this time and at this place. Yes, we do share a common bond of running madness.
I left the warmth of the car with thoughts of heading to the coffee shop and a delay of today's run but since I was already here, it was best to try a few steps and decide. As I headed out along the normal warm-up path on the road, I knew today was going to be different. I saw no footprints in the snow. I was loping along a path no other person had ran or walked. I was taken by this as we pass these roads almost every week and see no evidence of others running but today with the snow, I knew no others had gone before me and that others would see my prints and perhaps wonder. Even in the low light of the Midwest morning, I saw no tracks and smooth drifts on the road which seemed a road less traveled today.
I had a hard workout yesterday and the pace was less than aggressive but today was not about pace and miles but rather it was more about connecting with the park. Today I wanted to just run. As the steps added, I saw deer tracks crossing the road and looking around you could see the very same deer foraging the fields along the road. They took notice as I passed but were not in the least bit concerned. Rather, I would think they were puzzled by this two legged being moving along at what seems a strange gait looking for neither food nor running from a predator. Certainly a strange creature in their view of things. As much as the wildlife came to view me with little interest, I saw their beauty on a day of stillness. We each had a mission. They to find food and I to find a few steps to leave the week's events behind me.
As I moved along the road, I took notice of a few footprints. Other runners had come here and left their mark on the road. As I followed their lead, one can only wonder what it is about those footprints. Are they running from something or towards something? Do they notice the scenes unfolding around them or are they lost in the world of pace, miles and heart rate? Running alone certainly brings many different thoughts based on what you see.
As the light increased in intensity, it was time to move from roads to trails and today was a great day to connect to the earth. The trails were firm from the cold but soft with the snow. A near perfect condition for discovering the park on foot. My route took me along areas where no other runners had yet traveled today and just as quickly crossed paths where others had forged their own path. Was I far behind? Did they notice the wildlife? Can I catch them and share a few words? More thoughts passing the miles while dodging roots and leaping logs.
I kept at the trails for four glorious miles. The path was fresh and inviting. The few times I saw others footprints, I can only imagine their joy in discovering the same fresh trail. As I neared the end of the run my thoughts turned to the things I saw and I was struck by a single word - peace.
Today had been a day of hearing one's footfalls along the roads and trails and little else. Today was a day of little winds other than the mist of one's breath. Today was a day of communing with nature in the reflected light of the snow. Today was a day where running shows its true beauty. Not in speed or ribbons or medals, but rather in the connection with the runner to the path. Today was a day that the coursers flew and I was thankful to catch a glimpse of them even if but briefly.
As I entered the protective bubble of my car and left the park, I wondered if others thought the same of today or were they still counting miles, checking heart rates and altering paces immune to the images of the run as I do on most of my runs. No matter, I was glad that on this day the run offered me more than usual. It's these pleasant surprises that keep us coming back for more and I can't wait for the next surprise.
Driving to the park brought the usual thoughts of clothing, miles to run, pace, and a hundred little things each of us catalogs prior to hitting the road. But as I opened the door a hint passed to me that today might be something a little different.
Only two other cars were in the lot at 7am. It was still dark but I thought I recognized the cars as some of the regulars. It is a group of people you know by sight as being there every week although you don't know their names or have been formally introduced. You share a bond of space and time although different running groups. My thoughts went to grabbing those miles and making that weekly goal. I expected the others here were after the same as the streets were not plowed and the sun was no where to be seen. Only someone with a definite need of miles would be here at this time and at this place. Yes, we do share a common bond of running madness.
I left the warmth of the car with thoughts of heading to the coffee shop and a delay of today's run but since I was already here, it was best to try a few steps and decide. As I headed out along the normal warm-up path on the road, I knew today was going to be different. I saw no footprints in the snow. I was loping along a path no other person had ran or walked. I was taken by this as we pass these roads almost every week and see no evidence of others running but today with the snow, I knew no others had gone before me and that others would see my prints and perhaps wonder. Even in the low light of the Midwest morning, I saw no tracks and smooth drifts on the road which seemed a road less traveled today.
I had a hard workout yesterday and the pace was less than aggressive but today was not about pace and miles but rather it was more about connecting with the park. Today I wanted to just run. As the steps added, I saw deer tracks crossing the road and looking around you could see the very same deer foraging the fields along the road. They took notice as I passed but were not in the least bit concerned. Rather, I would think they were puzzled by this two legged being moving along at what seems a strange gait looking for neither food nor running from a predator. Certainly a strange creature in their view of things. As much as the wildlife came to view me with little interest, I saw their beauty on a day of stillness. We each had a mission. They to find food and I to find a few steps to leave the week's events behind me.
As I moved along the road, I took notice of a few footprints. Other runners had come here and left their mark on the road. As I followed their lead, one can only wonder what it is about those footprints. Are they running from something or towards something? Do they notice the scenes unfolding around them or are they lost in the world of pace, miles and heart rate? Running alone certainly brings many different thoughts based on what you see.
As the light increased in intensity, it was time to move from roads to trails and today was a great day to connect to the earth. The trails were firm from the cold but soft with the snow. A near perfect condition for discovering the park on foot. My route took me along areas where no other runners had yet traveled today and just as quickly crossed paths where others had forged their own path. Was I far behind? Did they notice the wildlife? Can I catch them and share a few words? More thoughts passing the miles while dodging roots and leaping logs.
I kept at the trails for four glorious miles. The path was fresh and inviting. The few times I saw others footprints, I can only imagine their joy in discovering the same fresh trail. As I neared the end of the run my thoughts turned to the things I saw and I was struck by a single word - peace.
Today had been a day of hearing one's footfalls along the roads and trails and little else. Today was a day of little winds other than the mist of one's breath. Today was a day of communing with nature in the reflected light of the snow. Today was a day where running shows its true beauty. Not in speed or ribbons or medals, but rather in the connection with the runner to the path. Today was a day that the coursers flew and I was thankful to catch a glimpse of them even if but briefly.
As I entered the protective bubble of my car and left the park, I wondered if others thought the same of today or were they still counting miles, checking heart rates and altering paces immune to the images of the run as I do on most of my runs. No matter, I was glad that on this day the run offered me more than usual. It's these pleasant surprises that keep us coming back for more and I can't wait for the next surprise.
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