The Comeback 3.0

Here we are, well into Spring in the city, a glorious Spring at that.  A little strange,  tulips, cherry blossoms blooming a little early.  I wish that were the case for my budding running/triathlon  year. The positive,  been off running totally for 6 weeks and am now completely pain free.  Not so fast though, before you shout out loud and give me a couple of solid air punches of glee we still do not have clearance for takeoff.  Certainly, pain free is awesome, but for certain, I have some sort of tear/cartildge issue.   The joint clicking, patellar sub-lexing, occasional instability and knee stiffness remain.   I’m sure I’ll get a few weeks into a “start again” mode only to have the severe pain and swelling return.   So here is the status of where we are.

May 25^th – 04:00 MRI -  Finally,  this will tell me if I’m in the hurtlocker for good ie)  Arthritis, bone on bone,  repairable meniscal damage ,  etc etc.  Until I get those details let us not speculate. 

The one thing I will say, I have had a number of very positive conversations with some knowledgeable, experienced people in the field, both doctors and recovering athletes alike.  One such standout for me was with Kevin Mackinnon from Ironman.com.  Kevin is a former Ironman now coach and managing editor at Ironman.com, a graduate from Ryerson University.    Kevin endured a complete menisectomy  a few years back and has recovered enough to stay fit.  Additionally, coaches  a runner that experienced the exact same symptoms and injury progression .  His student, in a similar age category, had the meniscal surgery,  some repair and edge removal only to return a few weeks later and continue competing and has been for over 2 years pain free.   Who knows, maybe I am in the similar situation.

I have now returned to full physio and what I call “building a runner”.    I’ve mentioned it in the past, now  is the perfect time to start from ground zero.  I’m currently pushing a number of key exercises to rebuild the VMO ( note picture).   The picture doesn’t do it justice, but essentially,   this is where my issues originated from.  I virtually have zero VMO on my left quad.  Additionally, the muscle atrophy of being on the shelf has only deteriorated further.  Moreover,   this injury does not limit my opportunity to work a core and weight program which we have started.  All real easy stuff for 4-6 weeks .  I jumped on the scale at my mother in law’s place on the weekend ,  we are back to 177 (a full 10lbs of fat addition) Not so bad, suppose it could be worse, but I need to now get right off the booze, sugar and useless carb intake.   

Some of the keys workouts;  quad over fulcrum,  static knee resistance band extension, and static inner quad contraction.   All isolated work outs to get that VMO back up and firing.   If surgery is a reality, this will only help get me back sooner.

So welcome, comeback 3.0,  I relish this challenge and fully intend to rock this.   Take note of the inspirational quote .

“as you get older it becomes less of a chore to run and you realise what an awesome privilege it is”  - Nick Willis

Nail on the head Nick.  If you are reading this and not seizing the day in some shape, way or  form,  then you are missing out on something so rich, I can’t do it justice by putting it into words, so I won’t!

Keep your fingers crossed for me,  the Boston Dream lives on!

Four Weeks Off

Wow, I’ve been off for a month. Brutal. I don’t like it. Actually, I detest it. The warm weather is here, runners are everywhere in shorts, comp sox, brand new sexy spring runners. I felt really crumby this morning so I thought I wouldtake  the kid out for a stroller ride at least get some fresh air and exercise.  So don't I see this very fit, very fast runner, with her ironman gear on, full on fuel belt and mizuno mushas (Hack’s shoe!) go blazing by me using the bike route on Dundas in the beach. She had this huge smile on her face like Chrissy Wellington. Envious I am because I knew exactly what she was doing. She was running my 8 mile hilly tempo route. That was so in my face! I actually feel like the dude in those adidas commercials from last year. You know, the ones where he breaks up with “running” but sees “running” everywhere. I went back through my diaries and running logs, I haven’t been off this long since it all began six years ago. Once again, keeping with the positive, I’m pretty lucky I suppose, it could have been worse. Additionally, I have managed to keep those 40lbs off I initially lost, I have to be proud of that surely.

THE KNEE STATUS

Its hard to say where I’m at right now. There was a time yesterday while taking the boy out for a wagon ride, uphill I might add, that I felt great. In fact I didn’t feel any pain at all most of the day. I get up this morning, and I am at the opposite end of the spectrum. It actually kind of feels like it did after the first week off. Even after stretching and chugging back a couple of ibuprofens it still feels crappy. I might seek a second opinion if I don’t see any progress in a few weeks. A fellow runner buddy of mine thinks its not my meniscus at all and that it could actually just be an inflamed plica. Maybe that would be alright, I would take inflammation over a tear any day. Nonetheless I suppose time will tell. In the meantime, nothing wrong with strengthening the knee, specifically the vastus medialis.

Here is the w/o and phsyio I am working on now. Everyday. It feels good to at least do something. I am really hopeful to run a fall marathon and train again this spring and summer.

http://www.whyiexercise.com/knee-strengthening-exercises.html

There is always a positive

 even when you DNS on the first race of the year. The Burlington half was this past Sunday. Not only was I stoked for it, I was looking for a winter PB!  It was suppose to be my tune up for the Bay Race 30K in a few weeks. I’m actually still in denial, I went and picked up my kit like I was going to toe the line on Sunday. I sold myself on the idea that I should “get my free shirt, I mean I did pay for it”. The truth, I was secretly hoping that something magical would happen and I would just wake up Sunday without any pain. Just to rub a little salt in the wounds, Sunday morning was a spectacular day, like the quintessential day for racing. Its over, whatever, move on.

So the nuts and bolts of it, It looks like I have a grade one sprain or possible tear that has put an official halt on the Boston pursuit for now, or has it? The truth is, I’m 23 minutes in arrears of the required Q time. That translates to a minute a mile I need. In reality, it may even be a faster time that I will need now as the regs for Boston have changed a little. No need to get into the specifics of it, other then to say if I really truly want this, I can’t just lace em up and run. Its obvious those days are over I have to make wholesale changes and commitments.

Next week, the road to recovery, the path for the rebuild, the pursuit for glory. The runners blog will be.....a stretchers/physio blog? I dunno. Something like that. The point is, don’t give up on me. I will do this. I will make this happen!

A quick thumbs up to Dylan Wykes, a very fast Canadian runner of ours trying to make the Canadian Olympic standard time. It unfortunately didn’t happen for him over the weekend in Japan, citing some GI issues that took over early and often forcing him out. All I can say is “Chin up brother”, that is the beauty of this sport, its so rare to have it all come together, but when it does, which has been the case for Dylan several times in his career, its pretty special.

Here is something really special for you all. It really sums it all up.....

Keep fightin, always!

http://www.youtube.com/watch?v=rBSU9kkSC3I&feature=related

When Things Don't Go As Planned....

get in the kitchen and make some food!   Making and eating good food solves everything. For you gluten free folks, check out the Quinoa bar recipe just posted. Tova fired these out last night and they didn't stand a chance. I don’t have the specific nutritional breakdown for y’all but for sure the protein/carb ratio in a few bars would be right on the money for the pre and post workout nourishment. Even better, negate a portion of the sugar content and they would work well for breakfast on the go.

The Infirmary Report

I’m down and out. I have to be honest, I’m really bummed about it too. There is something different about this one. Its not tendonitis whereby a little patience and TLC and you are back crushing some miles in a few weeks. Its not a cold, virus or general lack of sleep which has the similar treatment and resolution. This one is the big unknown, I mean, its the “what if I can never ......”. I suppose this is the downside of our access to so much information today. I lay awake all night wondering if I had any cartilage left in my knee and had decided that my running days were over. I have an MRI on Friday to get some detail. Looks like its a meniscal injury of some sort from lifting my 18 month old out of the bath tub from my knees. It does not appear to be related to overuse or a tendonitis type of injury.

Here is where I was after 7 weeks, hopefully I can jump back into the game again soon. Cross your fingers for me. The Boston dream must live on!

Lastly, I posted a link (at the bottom)  to a note on an interesting way of looking a fatigue. I have been spending a lot of time reading about the mental & spiritual relationship of this pursuit.  Check it out..

WK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY	TRM	Notes
1	Core	T- 4m	HR - 6 x 70min	EZ - 6m	CT - Spin	OFF	LR -50 min	20 miles	Great week. Nice transition into 2012
2	Core	T- 5m	HR - 7 x 70 min	OFF	CT - Spin	WT	LR -60 min	23 miles	Good group Tempo on Tuesday helped
3	OFF	Prog run 7M	EZ - 6M	HR - 7 x 90	EZ - 5	ST - OFF	LR - 75 mins	26 miles	Long way to go, form, breathing all off
4	OFF	T - 6m	EZ - 5	CT - Spin	HR - 8 x 70	OFF	LR - 90 mins	28 miles	Re learning how to breath, HR is still a little high
5	Core	Prog run 8m	CT - Spin	INT  5 x 400	ST - OFF	REC RUN	LR -105 mins	32 miles	Really Trashed and suffered,  pull back next week
6	OFF	OFF	T - 6m	EZ - 6	INT 6 x 400	CT -Spin	LR - 90 FF	20 miles	Knee Sprain - pulled up on LR
7	OFF	OFF	OFF	OFF	OFF	OFF	OFF	0	Right off possible torn Meniscus

http://www.runningplanet.com/training/elements-of-running-fatigue.html

Its late on Friday night,  exhausted from a long week with some very big runs,  especially one tonight.  Feeling the power of the buzz from a big 9 mile rolling hill session in the dark cold dank air of the night.  I absolutely love this feeling.    I live for this fight, the pounding, the sheer push of this goal.  A runner buddy of mine sent this to me.....I can't wait to run again tomorrow.....enjoy.

http://www.youtube.com/watch?v=V6xLYt265ZM&feature=related

Thumbs up for Lance

I have to give some kudos to one of my favs.  Lance busted off a 1:17 on the run in Panama 70.3 Ironman today, good enough for a second place finish overall.  That is the epitome of getting it done in your 40's.  I am sure he turned a few heads today and served notice to some of the elites of the field that he will be a force to reckon with.  I'm really looking forward to seeing where he takes this early result in the months to come en route to the full Ironman championships later this year.

Here is the week that was for me.  I am back, officially.  There is no doubt in my mind now.  The last 30 days of fighting through what felt like starting from scratch has been a brilliant struggle.  I was very concerned with my HR a few weeks back. It was just beating much to high for easy workouts.  Not only did the fitness leave,  it felt like I forgot how to breath.  My stride remains laboured and choppy, but overall I have seen decent progress.  Today's longrun really helped my confidence.  Nothing wrong with that pace over a tough terrain in very cold temps. 

Back for some more thoughts and notes later,  ciao for now.

MONTH	DAY	WORK OUT	DETAIL	NOTES
Feb/Week 2	MONDAY	CORE w/o	50 minutes, 8 excerises, EZ pace	Beer gut must go.  (its all December's fault!, damn you holidays)
	TUESDAY	TEMPO	4.7 miles (10 min warm & cool)	Cut short, just to tough too early. 7.53/7.49/7.24/7.30 / mile  splits
	WEDNESDAY	HILL REPEATS	7 x 65 sec repeats (10% grade)	Normally a rest day, coach pounded me, very trashed at the end
	THURSDAY	EZ RUN	6 miles (9.37/m pace)	Surprisingly felt ok here, made sure to keep it real light
	FRIDAY	CROSS	20 miles on the bike trainer	Cancelled.  Felt the need for a break here,  laid right off
	SATURDAY	BODY W/O	Sublexing exercised on knee	45 mins of mindless movement for left knee,  no choice.
	SUNDAY	LONG RUN	105 mins at an easy pace	Last 2 miles uphill, pushed pretty hard at the end, coach changed it up.Put in approx 12 miles and 20 mins warm and cooldown.

Leave the time behind

I have battled the folks at Garmin for five years now.  Longstory short,  I picked one of their first GPS running watches up back in 2006, five years later I am now in need of my fifth replacement.   I get a year at most out of these puppies. Shows you what four hundo gets you these days.   I’m onto the forerunner 610 now, the latest and greatest, we will see what that gets me.  I vowed never to patronize this company again,  but there just isn’t anything on the market that does what this watch does (trust me I have spent way too much time on it).   I won’t bore you with the details,  the point of the matter is that I would now have to suffer an entire week of training without a watch while waiting the transition for a new one.    I lost sleep with this on my mind.  I must be able to see my pace, my heart rate, and mileage on my left wrist.   I mean, what would become of me?  The longrun is already a sufferfest,  what if I run too fast, and burn out to quick, there goes the whole session.  If you are thinking I have a problem, possible running addiction,  well for sure I do.  I guess there are worse problems to have.  Well I got through the week,  I’m here,   life didn’t in fact end,  and I’m still hungry as ever. Actually, I thoroughly enjoyed the  Sunday longrun  watchless sufferfest .  In fact,   I learned a timeless lesson (Ron McLean pun intended).

Listen to your body.  It tells you everything you need to know.  I got back into the practice of zoning in and out of my runs, relying on my gut feeling of how hard I was working vs  breathing and speed.   Sunday, the longrun, was extra special.  I just ran.  Met some people along the way, engaged in some banter.   I’m pretty early in the training program so the run only called for 90 minutes.   Its all about time on my feet right now, not speed.   So rock the bare wrist people,  leave the watch at home once in a while and just go for it.

The Program Update

Two solid weeks in the books, with 8 days of running, some core and  cross train (cycle) workouts.  Looks like I have shed 3 lbs, weighing back in at 175.   I need to get inside 160 to have any shot at a Boston Q of 3:20.  No rush, lots of time. The key really is staying focused and healthy.   I ran a scheduled Tempo Run tonight,  coach called for  5 miles at approx  7:10/mile,  couldn’t get to that pace in the wind, so laid back and averaged 7:40’s. I cut it short at 4, just felt like I was working  way too hard for that pace.

Infirmary Report

Some interesting left knee pain,  its not my patellar (an old scary injury that took me out of  a marathon program a few years ago. In fact I was worried that I would never run again it hurt so bad) .  I’m not concerned,  I think I over stretched it by accidently sitting awkwardly bathing the kid after a run….. (It’s the boy’s fault again!).  Just need to keep it lose with some mild massage.

The weeks ahead

I will be hitting 33 and 36 miles per week.  With an 105 minute LR this Sunday then a cutback the following week.   Focus will be pounding the hill repeats,  need to build some power and kill some weight.  I’m really enjoying the added weighttraining  and cycle routines that coach has me on.  We are really going to go after my endurance this session, only achievable by developing a better frame.  One month until the first half marathon and 7 weeks until that nasty 30K.