Monday, Sept. 24th:
7:45 pm, 60 degrees, 40%, 5-10mph. Neighborhood Franklin Loop. Nike Structure Triax 15 Shield.
5k easy - BOF 4:58 (5:12 4:50 54 55 59)
Incredibly relaxed and easy the whole run. Felt like I could have gone another 5k. Night running is very fun when the weather is perfect and there are hardly any cars on the road.
Tuesday, Sept. 25th:
Off.
Wednesday, Sept. 26th:
6:50 pm, 73 degrees, 80%, calm. Neighborhood Franklin Loop. Nike Structure Triax 15 Shield.
5k easy - BOF 4:51 (5:11 4:48 50 50 37)
Had to unwind from a stressful day. Maintained a pretty steady pace throughout and then intentionally picked it up the last km.
Thursday, Sept. 27th:
5:20 pm, 74 degrees, 65%, calm. Plymouth-Sussex Loop. Nike Pegasus 28+.
4k recovery - BOF 4:53 (5:10 4:54 52 36)
Felt very sluggish, although the results say otherwise. I felt like I was moving about 20-30 seconds a km slower. I guess that's a sign I am improving?
Friday, Sept. 28th:
8:45 am, 70 degrees, 90%, 5-10mph. SB Field - Pennypacker - Grove - Croft Farm - Bridge and back. Nike Structure Triax 15 Shield.
7k even effort - BOF 4:50 (5:23 4:54 44 50 44 36 37)
Got to run on hilly trails this morning - a welcome break from the neighborhood streets. Maintained a pretty even effort, even though the splits show a steady progression. I did start to labor and push the last km, working on maintaining form/posture. I think humidity was the silent killer on this run.
Saturday, Sept. 29th:
6:45 am, 60 degrees, 80%, 0-5mph. Maple Shade sign and back. Adidas Adizero Tempo 4.
5k easy - No watch
Best I have felt in several days. Running without a watch always gives a higher feeling of freedom. Once I establish familiar routes at all of the various km distances, I will abandon the watch for my easy runs.
Sunday, Sept. 30th:
5:50 am, 56 degrees, 80%, calm. Manayunk. Nike Pegasus 28+.
4k easy - BOF 4:56 (5:18 4:57 48 44)
Cool, calm, and relaxed the whole way. Felt fantastic, especially for the early morning hours. Joined Colleen, John, Price, and Oleg for their 23 mile long run at 6:30 am. Bike ride felt great, managed all the climbs very well. Can feel myself getting stronger.
Weekly Total: 30 km
Rounding back into shape nicely. Down to 173 lbs already. While I am progressing little by little each week, it is mentally encouraging to have the snowball effect of momentum on my side.
Monday, September 24, 2012
Monday, September 17, 2012
Base Training, Week 1
Monday, Sept. 17th:
7:40 pm, 70 degrees, 60%, 0-5mph. Plymouth Place-Sussex Loop. Nike Structure Triax 15 Shield.
4k easy - BOF (4:59/km)
It's been a long road (5 months!) since I had to stop running due to multiple pelvis stress fractures. For the past 4 weeks, I have been slowly extending a walk/jog routine to the point where I can safely run easily for twenty minutes. So far, so good. I plan on adding about 5k to my weekly mileage until I find a comfortable max mileage zone. Nothing other than easy runs for at least another 6 weeks, and then only striders for awhile. At any point that I feel anything other than a normal ache in my pelvic area, though, I am going to stop running until it feels normal again. No more 5 month hiatuses - they really suck! 5 day hiatuses sound much more reasonable now.
Tonight was actually my fourth day in a row of steady running, so I am due for an off day tomorrow. At the point of jinxing myself, it's good to be back.
Tuesday, Sept. 18th:
Planned day off. Perfect timing. End of the world thunderstorm rolled through in the afternoon and rumbled through the night.
Wednesday, Sept. 19th:
7:15 pm, 65 degrees, 45%, 5 mph. Neighborhood Loop. Adidas Adizero Tempo 4.
3k easy - BOF (4:53/km)
Legs felt much more spry after my recovery day. I think the lighter shoes helped also. I may run in my lighter shoes more often for now, as I get a better "feel" for my running and don't feel so clunky. My form feels more natural, if that makes sense.
Thursday, Sept. 20th:
3:55 pm, 73 degrees, 45%, 5-10 mph. Maple Shade sign and back. Adidas Adizero Tempo 4.
5k easy - BOF (4:53/km)
My breathing remained easy and it felt like I intentionally held back the pace. Still, I did notice some lower leg soreness today. While yesterday I felt very light, today I felt like my feet didn't have enough cushion. I was surprised to see my average overall pace was the same as yesterday - it felt like I was running slower, which I guess is a good sign. My weight is down to 176 lbs from a summer time high of 184 lbs, so I am happy about that. About 10 lbs. more to go before I am in "fighting" shape. I am just happy to be making progress.
Friday, Sept. 21st:
10:45 am, 71 degrees, 65%, 5 mph. Pennypacker Trail Loop. Nike Pegasus 28+.
4k recovery - BOF (5:11/km), 2k: 10:43, 2k: 10:01
Great relaxed run on the local trail (and one of my favorite high school stomping grounds). No stress at any point during the run. Intentionally started very slow, gradually picked it up at the turnaround and finished feeling great. Best run yet since my return.
Saturday, Sept. 22nd:
5:50 am, 60 degrees, 90%, 0-5 mph. Coles Rd. and back. Nike Pegasus 28+.
6k easy - BOF 5:12 (5:38 08 09 06 04 05)
Little rough with the early morning start but found a nice rhythm after the first km. My first run of more than 30 consecutive minutes since April 15th. That's a victory in my book, no matter how slow I am currently moving.
Sunday, Sept. 23rd:
7:00 am, 56 degrees, 65%, 10 mph. Neighborhood. Adidas Adizero Tempo 4.
3k easy progression - BOF 4:55 (5:10 4:52 4:43)
Loved the cooler temps this morning. No real soreness from yesterday - able to just focus on form and "moving faster." Very relaxed. Nice way to end the week.
Weekly Total: 25 km
Solid first week back. Still some occasional muscle soreness in my right groin, which is to be expected after the long layoff. Strengthening my core/hams/glutes/quads and slowly building up the running should work that out. The good news is that so far I haven't had any bone pain, which I have come to learn is very different than muscle pain.
7:40 pm, 70 degrees, 60%, 0-5mph. Plymouth Place-Sussex Loop. Nike Structure Triax 15 Shield.
4k easy - BOF (4:59/km)
It's been a long road (5 months!) since I had to stop running due to multiple pelvis stress fractures. For the past 4 weeks, I have been slowly extending a walk/jog routine to the point where I can safely run easily for twenty minutes. So far, so good. I plan on adding about 5k to my weekly mileage until I find a comfortable max mileage zone. Nothing other than easy runs for at least another 6 weeks, and then only striders for awhile. At any point that I feel anything other than a normal ache in my pelvic area, though, I am going to stop running until it feels normal again. No more 5 month hiatuses - they really suck! 5 day hiatuses sound much more reasonable now.
Tonight was actually my fourth day in a row of steady running, so I am due for an off day tomorrow. At the point of jinxing myself, it's good to be back.
Tuesday, Sept. 18th:
Planned day off. Perfect timing. End of the world thunderstorm rolled through in the afternoon and rumbled through the night.
Wednesday, Sept. 19th:
7:15 pm, 65 degrees, 45%, 5 mph. Neighborhood Loop. Adidas Adizero Tempo 4.
3k easy - BOF (4:53/km)
Legs felt much more spry after my recovery day. I think the lighter shoes helped also. I may run in my lighter shoes more often for now, as I get a better "feel" for my running and don't feel so clunky. My form feels more natural, if that makes sense.
Thursday, Sept. 20th:
3:55 pm, 73 degrees, 45%, 5-10 mph. Maple Shade sign and back. Adidas Adizero Tempo 4.
5k easy - BOF (4:53/km)
My breathing remained easy and it felt like I intentionally held back the pace. Still, I did notice some lower leg soreness today. While yesterday I felt very light, today I felt like my feet didn't have enough cushion. I was surprised to see my average overall pace was the same as yesterday - it felt like I was running slower, which I guess is a good sign. My weight is down to 176 lbs from a summer time high of 184 lbs, so I am happy about that. About 10 lbs. more to go before I am in "fighting" shape. I am just happy to be making progress.
Friday, Sept. 21st:
10:45 am, 71 degrees, 65%, 5 mph. Pennypacker Trail Loop. Nike Pegasus 28+.
4k recovery - BOF (5:11/km), 2k: 10:43, 2k: 10:01
Great relaxed run on the local trail (and one of my favorite high school stomping grounds). No stress at any point during the run. Intentionally started very slow, gradually picked it up at the turnaround and finished feeling great. Best run yet since my return.
Saturday, Sept. 22nd:
5:50 am, 60 degrees, 90%, 0-5 mph. Coles Rd. and back. Nike Pegasus 28+.
6k easy - BOF 5:12 (5:38 08 09 06 04 05)
Little rough with the early morning start but found a nice rhythm after the first km. My first run of more than 30 consecutive minutes since April 15th. That's a victory in my book, no matter how slow I am currently moving.
Sunday, Sept. 23rd:
7:00 am, 56 degrees, 65%, 10 mph. Neighborhood. Adidas Adizero Tempo 4.
3k easy progression - BOF 4:55 (5:10 4:52 4:43)
Loved the cooler temps this morning. No real soreness from yesterday - able to just focus on form and "moving faster." Very relaxed. Nice way to end the week.
Weekly Total: 25 km
Solid first week back. Still some occasional muscle soreness in my right groin, which is to be expected after the long layoff. Strengthening my core/hams/glutes/quads and slowly building up the running should work that out. The good news is that so far I haven't had any bone pain, which I have come to learn is very different than muscle pain.
Wednesday, September 5, 2012
Out came the sun and dried up all the rain...
I have been hesitant to post anything the last few weeks for fear of jinxing myself. But I have been very slowly working my way back. Today I completed 4 sets of 2:00 walking/3:00 jogging for a total of 20:00 moving. I covered just over 2 miles. I had no pain. I am starting to feel whole again.
When I get to continuous running, I will start publishing my efforts. Until then, I will slowly climb up the spout again and smile.
When I get to continuous running, I will start publishing my efforts. Until then, I will slowly climb up the spout again and smile.
Monday, August 20, 2012
The Slow Road Back: On a Bicycle
I still have about 6-10 weeks of healing to go before I am cleared to start (slowly) running again. The good news is I am now cleared to ride a bike. The better news is Janine splurged and bought me a nice road bike: a Raleigh Detour 3.5. Not a fancy schmancy racing bike or anything, but a nice comfy commuter bike - perfect for amateurs like me.
What I am happiest about is that I can now accompany my running friends on their long runs and assist them with their fueling and pacing. My first go was this past Saturday, when I met Tom, Colleen and John over at Lloyd Hall in the city for their hilly 20 mile long run. Mind you, 6:50/mile pace is much easier on a bike than it is running, but when those 20 miles include multiple serious climbs, let's just say it wasn't easy keeping pace for the entire 20 miles. Four months of relative inactivity caught up with me by the end, and my glutes were really feeling it. But it was awesome just being back out there and feeling like I was doing my part for the group. John had his best long run yet of his NY marathon training cycle, and it was great to be a small part of it - he couldn't thank me enough for being his fuel guy.
Yesterday, I was sore but not terribly so. I did a bunch of yard work for about 3-4 hours, which wiped me out. Nonetheless, I did manage an easy 4 miles or so of riding in the evening while taking care of some work errands.
Today, I felt refreshed and rode 10+ miles to Moorestown Running Company and back. I moved my seat up a couple of inches, which made a noticeable difference on the small hills. I can deliver much more power with less effort in the new position. I think my plan will be to ride for the amount of time each day that I used to run. No set schedule or anything -- if I am sore I'll take the day off, if I am feeling good maybe push the effort a little. It's just nice to not have to sit on a couch all day and to re-develop some semblance of an exercise routine.
What I am happiest about is that I can now accompany my running friends on their long runs and assist them with their fueling and pacing. My first go was this past Saturday, when I met Tom, Colleen and John over at Lloyd Hall in the city for their hilly 20 mile long run. Mind you, 6:50/mile pace is much easier on a bike than it is running, but when those 20 miles include multiple serious climbs, let's just say it wasn't easy keeping pace for the entire 20 miles. Four months of relative inactivity caught up with me by the end, and my glutes were really feeling it. But it was awesome just being back out there and feeling like I was doing my part for the group. John had his best long run yet of his NY marathon training cycle, and it was great to be a small part of it - he couldn't thank me enough for being his fuel guy.
Yesterday, I was sore but not terribly so. I did a bunch of yard work for about 3-4 hours, which wiped me out. Nonetheless, I did manage an easy 4 miles or so of riding in the evening while taking care of some work errands.
Today, I felt refreshed and rode 10+ miles to Moorestown Running Company and back. I moved my seat up a couple of inches, which made a noticeable difference on the small hills. I can deliver much more power with less effort in the new position. I think my plan will be to ride for the amount of time each day that I used to run. No set schedule or anything -- if I am sore I'll take the day off, if I am feeling good maybe push the effort a little. It's just nice to not have to sit on a couch all day and to re-develop some semblance of an exercise routine.
Saturday, June 30, 2012
"The Summer of George"
I saw the orthopedist yesterday to discuss my MRI arthrogram results and received the good/bad news I was expecting: multiple stress fractures of the pubic rami (pelvic bone).
Good news: No surgery needed. No permanent damage to soft tissue. Long-term recovery optimistic. Should be able to resume light running around September/October.
Bad news: Multiple stress fractures. No cross training. No cycling. No weight lifting. No yoga. No stretching.
More good news: I get to do aqua jogging. It is now summer. It is very hot. Ideal time for aqua jogging, not so much ideal time for running.
More bad news: It's going to be a long summer. At least I will have the Olympics to appease me.
(Shaking fists in the air): "But this was supposed to be the Summer of George!"
Good news: No surgery needed. No permanent damage to soft tissue. Long-term recovery optimistic. Should be able to resume light running around September/October.
Bad news: Multiple stress fractures. No cross training. No cycling. No weight lifting. No yoga. No stretching.
More good news: I get to do aqua jogging. It is now summer. It is very hot. Ideal time for aqua jogging, not so much ideal time for running.
More bad news: It's going to be a long summer. At least I will have the Olympics to appease me.
(Shaking fists in the air): "But this was supposed to be the Summer of George!"
Friday, June 22, 2012
What happens when you get an MRI Arthrogram
You show up at the facility. They ask you to fill out paperwork that requires 10-15 minutes of time, but then they wonder why you aren't finished after just 3 minutes. You hurriedly finish paperwork as they give you instructions for the day. They ask you to stand behind Oz's curtain to remove all of your clothes except your t-shirt and socks. They provide you with blue hospital gown shorts - how snazzy!. You then get to put all of your stuff into a locker like you are in high school. They then lead you into the room with the really big MRI machine.
First, you get an MRI without the dye contrast. They give you earplugs (never a good sign), have you lie down on a table that extends out of the machine, strap your feet together, and hand you an emergency squeeze button (also not a good sign). They say this will take about 10 minutes and you'll hear a series of loud beeps - just keep still. The table retracts into the machine and then the fun starts.
"Loud beeps" is not a very accurate representation of what happens. If you have seen Dumb and Dumber, recall the part where Lloyd says do you want to hear the most annoying sound in the world - hearing that over and over again for about 10 minutes is a more accurate representation of what happens. And in the background of that noise is a rhythmic shaking of maracas, or at least, that's what it sounds like. You would think that somebody has definitely pushed that emergency squeeze button before, but you refrain from doing so today. You just want the 10 minutes to be over and it finally is.
Then you get carted off to meet a doctor who will now inject you with the contrast dye. But before you meet the doctor, you meet the male nurse who gives the lowdown on the injection. First, the doctor will clean the skin outside your hip with gauze and a special red solution. Second, he will anesthetize the spot on your hip with a skin surface lidocaine. Third, he will inject dye into your leg. Some patients describe a brief numbing, or burning, or tingling (everybody reacts differently) - but don't worry, the dye will disperse into your system and you'll feel fine. You might be sore for the rest of the day, or you might not. Take some ibuprofen and apply ice if you have to. And if you experience swelling or redness or extreme pain, call us or your doctor or go the emergency room, because that's not good. But don't worry, that's never happened here. The male nurse then provides you with a long diaper-type fabric and a blue hospital gown that ties in the back. You will need to remove your shorts and use the fabric thing to cover yourself. He leaves to get the doctor. You try your best to cover yourself, but let's be honest, this is completely unnatural and uncomfortable. You think of the Jerry Seinfeld bit where he says doctors refuse to see you unless you are naked. You wait.
The doctor comes in, quickly repeats the spiel about the injection, and then lays you down on a table with a big portable x-ray unit overhead. He makes small talk about why are you here, runners should be more careful, 5 miles a day 4 days a week is plenty exercise, you are not a teenager anymore. Before you know it, he is ready for the lidocaine injection. Now the male nurse said the lidocaine is to numb the area prior to the dye injection. What he failed to tell you is that it REALLY hurts for about 5 seconds, which makes you wonder if that was just the numbing agent then what the hell is the dye injection going to feel like? After a moment, the doctor injects the dye, which feels like immense pressure in your hip joint for about 5 seconds - you momentarily lose voluntary control over your leg as it spasms, and then the dye disperses and all is normal again. You don't remember the male nurse telling you that either. While all of this is happening, the doctor is looking at a screen which shows via the overhead x-ray unit what is transpiring inside your hip. It is pretty cool to see the dye go in and disperse.
The doctor finally says he is finished. The doctor and the male nurse help you get your hospital shorts back on since your hip is numb - that's really awkward. The male nurse then carts you back into the MRI room, where you now get about 30 minutes worth of Lloyd Christmas screaming with background maracas. The time can't go any slower. You try to think of songs to sing to yourself in 5 minute increments, but the noise is too distracting. You become hypnotized by the maracas and the beeping. At long last it is over.
You get to return to your locker to retrieve your clothes. You stand behind Oz's curtain again to get dressed, knowing at any moment somebody is going to accidentally draw the curtain back, but they don't. The MRI technician provides you with a copy of the CD from today's visit. And after all that, you get to wait another week to get the results from an orthopedist. Oh joy.
First, you get an MRI without the dye contrast. They give you earplugs (never a good sign), have you lie down on a table that extends out of the machine, strap your feet together, and hand you an emergency squeeze button (also not a good sign). They say this will take about 10 minutes and you'll hear a series of loud beeps - just keep still. The table retracts into the machine and then the fun starts.
"Loud beeps" is not a very accurate representation of what happens. If you have seen Dumb and Dumber, recall the part where Lloyd says do you want to hear the most annoying sound in the world - hearing that over and over again for about 10 minutes is a more accurate representation of what happens. And in the background of that noise is a rhythmic shaking of maracas, or at least, that's what it sounds like. You would think that somebody has definitely pushed that emergency squeeze button before, but you refrain from doing so today. You just want the 10 minutes to be over and it finally is.
Then you get carted off to meet a doctor who will now inject you with the contrast dye. But before you meet the doctor, you meet the male nurse who gives the lowdown on the injection. First, the doctor will clean the skin outside your hip with gauze and a special red solution. Second, he will anesthetize the spot on your hip with a skin surface lidocaine. Third, he will inject dye into your leg. Some patients describe a brief numbing, or burning, or tingling (everybody reacts differently) - but don't worry, the dye will disperse into your system and you'll feel fine. You might be sore for the rest of the day, or you might not. Take some ibuprofen and apply ice if you have to. And if you experience swelling or redness or extreme pain, call us or your doctor or go the emergency room, because that's not good. But don't worry, that's never happened here. The male nurse then provides you with a long diaper-type fabric and a blue hospital gown that ties in the back. You will need to remove your shorts and use the fabric thing to cover yourself. He leaves to get the doctor. You try your best to cover yourself, but let's be honest, this is completely unnatural and uncomfortable. You think of the Jerry Seinfeld bit where he says doctors refuse to see you unless you are naked. You wait.
The doctor comes in, quickly repeats the spiel about the injection, and then lays you down on a table with a big portable x-ray unit overhead. He makes small talk about why are you here, runners should be more careful, 5 miles a day 4 days a week is plenty exercise, you are not a teenager anymore. Before you know it, he is ready for the lidocaine injection. Now the male nurse said the lidocaine is to numb the area prior to the dye injection. What he failed to tell you is that it REALLY hurts for about 5 seconds, which makes you wonder if that was just the numbing agent then what the hell is the dye injection going to feel like? After a moment, the doctor injects the dye, which feels like immense pressure in your hip joint for about 5 seconds - you momentarily lose voluntary control over your leg as it spasms, and then the dye disperses and all is normal again. You don't remember the male nurse telling you that either. While all of this is happening, the doctor is looking at a screen which shows via the overhead x-ray unit what is transpiring inside your hip. It is pretty cool to see the dye go in and disperse.
The doctor finally says he is finished. The doctor and the male nurse help you get your hospital shorts back on since your hip is numb - that's really awkward. The male nurse then carts you back into the MRI room, where you now get about 30 minutes worth of Lloyd Christmas screaming with background maracas. The time can't go any slower. You try to think of songs to sing to yourself in 5 minute increments, but the noise is too distracting. You become hypnotized by the maracas and the beeping. At long last it is over.
You get to return to your locker to retrieve your clothes. You stand behind Oz's curtain again to get dressed, knowing at any moment somebody is going to accidentally draw the curtain back, but they don't. The MRI technician provides you with a copy of the CD from today's visit. And after all that, you get to wait another week to get the results from an orthopedist. Oh joy.
Saturday, May 26, 2012
Rock Bottom
I am reduced now to doing nothing - not even the stationary bike. My symptoms have stopped improving, and I have been forced to schedule an appointment with a sports medicine orthopedist - something I probably should have done a month ago.
The good news is it can only get better from here. Whatever the eventual diagnosis, whatever the prescribed recovery, whatever my fitness level when I return...I vow to be a better, healthier runner when all is said and done. Until then, I am Whitman's "noiseless patient spider," waiting for my gossamer thread to catch somewhere.
The good news is it can only get better from here. Whatever the eventual diagnosis, whatever the prescribed recovery, whatever my fitness level when I return...I vow to be a better, healthier runner when all is said and done. Until then, I am Whitman's "noiseless patient spider," waiting for my gossamer thread to catch somewhere.
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