New Year's Day. Time to set goals, make resolutions, whatever you want to call it. These days I try and live in the moment as much as possible, with humility and gratitude. That doesn't mean I am without ambition; it just means I don't wanna miss what's happening NOW.
There are a lot of things I want to do as a runner and an athlete, but my physical fitness is in a precarious state. The muscle imbalances I had BEFORE my accident have been exacerbated, so my lower back keeps going into spasm. What that means for me is at least a week of compromised training every time it happens. I have a stretching and mobility routine I use whenever it happens, but it still means time off from my "real" training. As I write this I am at the tail end of a week and a half of rehab from my last back problem. I'm still not able to run, and it's making me crazy.
So what am I gonna do about it? Well, a couple things. This week I have an appointment with a physical therapist; she's going to tell me if I'm healthy enough to ease back into running. If not, she's gonna help me plan what I have to do to get healthy enough. I'm cautiously optimistic.
The other thing I've done is set a goal. Saturday, May 11 is a few days before my 54th birthday; my goal is to once again run the entire 11 miles of Leif Erickson Road. I'm gonna take off from the Thurman trailhead at around 2:00 PM; you're welcome to join me if you want. It's not a race, just a friendly little run.
Wednesday, January 2, 2013
Tuesday, November 20, 2012
Forward Again
I haven't posted anything in exactly two months. Summer is over, and this is shaping up to be a nasty autumn weather-wise. I haven't gone on my weekend big workout/moving meditation for three weeks due to a busy stretch at TKD. Frankly, I have been a little discouraged lately. My injured foot has been causing me a fair amount of pain; by the end of a work day it feels as if it is on fire. I began to wonder if I was ever gonna hit bottom. Well, it looks like I have. Only two choices now: straight up or sideways.
The last two months haven't been a total waste. I grudgingly embraced bicycling, and it turned out to be somewhat rewarding. I rode the entire length of the Banks-Vernonia Trail, a beautiful reclaimed railroad track a half-hour west of my house. Nice series of trips. I still lost August, but got some good miles in September and early October before the weather went away.
There have been a couple major developments in my journey. The big one is I have been moving toward a plant-based diet. As of today I have all but given up cow milk, red meat, and poultry (I'm still eating fish and eggs, and cheese is gonna be a little tougher to give up). I haven't lost any weight, but my energy level has improved, and I'm sleeping much more soundly. A number of factors have influenced me to move away from animal-based foods, including my health, the environment, and ethical treatment of animals. I don't begrudge other people their food choices or judge them; this is a personal and complicated decision I have made. I never want to be like one of those self-righteous pain-in-the-ass PETA types, either. If you invite me to dinner I'm eating what you're serving, with gratitude.
The other development is I may have finally gotten the footwear situation straightened out. I talked to the great people at Portland Running Company; they put me in some neutral support Brooks trail shoes. They are super comfortable, and the little bit of slow jogging I have done has gone very well. Last week I ran about 3/4 mile on Wednesday and the Misery Mile on Thursday with no ill effects. That's the plan: to VERY gently ease back into a high frequency, low mileage running regimen.
I also found some viable footwear for TKD: ZEMgear Playa minimalist shoes. They are basically neoprene socks with thin plastic soles. The soles provide almost no traction or friction, so I can pivot on my feet to demonstrate various techniques. Most importantly they don't kill my feet like the Mooto martial arts shoes I was wearing did. I'veen wearing my ZEMgear shoes for three days now, and the pain in my injured foot is reduced by more than half! What a relief, and what a signal to move forward.
This is Thanksgiving week. I am thankful to see a light at the end of the tunnel. I'm looking forward to getting back to regular running in my beloved Forest Park. I'm thinking about next year, and a couple of particularly nasty mud runs that have been calling my name.
Wednesday, September 19, 2012
Patience, grasshopper
Perhaps the hardest part of recovering from an injury is GETTING ENOUGH REST, especially when you know that you could probably white-knuckle your way through your workouts. I know I could probably gut it out through some shorter runs, but I know I'd pay for it later. I'm paying for my overzealous approach already.
The tendinitis in my foot usually is quiet in the morning, then flares up as the day wears on. By the time I get off work at 8:30 PM the pain is significant. This is nothing new, but the level of pain has increased. For me this reinforces my belief that I need to not stress my injured foot any more than absolutely necessary. Unfortunately I am on my feet for much of the day, so rest is difficult at best. I mean, I can't just not walk.
I have been able to modify my exercise regimen. I did go for a long bicycle ride on Saturday. It's not my favorite form of exercise; I mostly feel it in my quads, and so far I just don't get the same endorphin rush as from running. The upside is that I'm still outdoors enjoying what's left of the summer, and bicycling doesn't stress my foot at all. As far as strength training goes, the ADAPT workouts are easy to modify around my issues. No problem as long as I am able to use some restraint and good judgment. Riiiight.
I keep thinking about Bruce Lee and his recovery from a devastating injury. Lee was a dynamic and restless man who would often interrupt his own writing with impromptu workouts such as three-finger push-ups or grueling runs through the hills near his Los Angeles home. A weight training accident (as the result of not warming up properly) left him with a severe back injury; he was in traction for six months. Such a layoff must have been unthinkable for a physical fellow like Lee. While his body healed he kept his mind busy studying philosophy, anatomy/physiology, nutrition, and kinesiology. As he planned his physical comeback he refined Jeet Kune Do, his personal martial art practice and philosophy. When the time came he trained his previously strong body to the almost superhuman condition that leaped off the movie screen in films such as Enter The Dragon. He should not have been able to practice martial arts at all, much less with the cat-like grace and power captured on film.
The lesson here is a reminder to (a) be patient and (b) believe in myself. This is a journey, not a destination; I'm never gonna be done keeping myself focused and motivated. I must stay diligent and not allow the setbacks to derail my momentum. I might be moving slow, but I am moving forward.
The tendinitis in my foot usually is quiet in the morning, then flares up as the day wears on. By the time I get off work at 8:30 PM the pain is significant. This is nothing new, but the level of pain has increased. For me this reinforces my belief that I need to not stress my injured foot any more than absolutely necessary. Unfortunately I am on my feet for much of the day, so rest is difficult at best. I mean, I can't just not walk.
I have been able to modify my exercise regimen. I did go for a long bicycle ride on Saturday. It's not my favorite form of exercise; I mostly feel it in my quads, and so far I just don't get the same endorphin rush as from running. The upside is that I'm still outdoors enjoying what's left of the summer, and bicycling doesn't stress my foot at all. As far as strength training goes, the ADAPT workouts are easy to modify around my issues. No problem as long as I am able to use some restraint and good judgment. Riiiight.
I keep thinking about Bruce Lee and his recovery from a devastating injury. Lee was a dynamic and restless man who would often interrupt his own writing with impromptu workouts such as three-finger push-ups or grueling runs through the hills near his Los Angeles home. A weight training accident (as the result of not warming up properly) left him with a severe back injury; he was in traction for six months. Such a layoff must have been unthinkable for a physical fellow like Lee. While his body healed he kept his mind busy studying philosophy, anatomy/physiology, nutrition, and kinesiology. As he planned his physical comeback he refined Jeet Kune Do, his personal martial art practice and philosophy. When the time came he trained his previously strong body to the almost superhuman condition that leaped off the movie screen in films such as Enter The Dragon. He should not have been able to practice martial arts at all, much less with the cat-like grace and power captured on film.
The lesson here is a reminder to (a) be patient and (b) believe in myself. This is a journey, not a destination; I'm never gonna be done keeping myself focused and motivated. I must stay diligent and not allow the setbacks to derail my momentum. I might be moving slow, but I am moving forward.
Saturday, September 8, 2012
Here's that setback you ordered...
Monday I went for my longest post-accident run yet: six miles. My stamina was decent, and my pace was slightly faster than before the accident! My injured foot felt fine during the entire run.
The trouble started when I stopped running. Within fifteen minutes of finishing my run my right foot was on fire. This was the most pain I've felt since the accident. I had already been walking with a slight limp; now it had become very uncomfortable to walk. My first thought was that I had simply overdone it, and I needed a little extra rest and a more measured daily running regimen (shorter, more frequent running workouts).
As the week wore on it became obvious that the situation was worse than I thought. The ache in my foot didn't subside very much, even with no running. By the end of every work day the pain was pretty bad, though still not bad enough to resort to my prescription pain meds (I'm hesitant to take narcotics unless I'm in agony).
Yesterday there was a post on my Facebook page from a running shoe company regarding tendinitis of the foot. The symptoms described in the post (dull ache in the top of the foot that subsides during exercise) almost exactly described what I am feeling. The more grim news: treatment calls for NO RUNNING for "at least two weeks" and more likely for much longer. Damn, I just got started again. Okay, so it's time to make another recovery plan.
This morning I was chatting with a friend who is a doctor and an avid runner. She was aghast that I'd been running at all. Her recommendation: I shouldn't run for the rest of the year, and switch to other methods of metabolic training until the foot stops hurting. Damn.
Fortunately I have access to a lot of options. ADAPT Training has some machines I can use, including ellipticals, rowers, and Versaclimbers. I will also continue to take the regular ADAPT classes: integrated metabolic training on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and flexibility/mobility on Fridays. These classes are very scalable to one's physical challenges, much more so than any other exercise program I've ever seen. I'm also going to put in some miles on my bicycle while the weather is still good, and dig into swimming. Now is a great time for me to go take some swimming lessons and strengthen up my technique. Aside from that it's RICE: rest, ice, compression, and elevation.
I knew that recovering and resuming the life I love was gonna be a long haul. I knew that there would be challenges and setbacks. The important thing for me is to stay positive and stay busy. As long as I can keep moving around and keep smiling I will be fine. I am still very aware of how lucky I am, and still grateful for this dangerous opportunity to be a better person.
The trouble started when I stopped running. Within fifteen minutes of finishing my run my right foot was on fire. This was the most pain I've felt since the accident. I had already been walking with a slight limp; now it had become very uncomfortable to walk. My first thought was that I had simply overdone it, and I needed a little extra rest and a more measured daily running regimen (shorter, more frequent running workouts).
As the week wore on it became obvious that the situation was worse than I thought. The ache in my foot didn't subside very much, even with no running. By the end of every work day the pain was pretty bad, though still not bad enough to resort to my prescription pain meds (I'm hesitant to take narcotics unless I'm in agony).
Yesterday there was a post on my Facebook page from a running shoe company regarding tendinitis of the foot. The symptoms described in the post (dull ache in the top of the foot that subsides during exercise) almost exactly described what I am feeling. The more grim news: treatment calls for NO RUNNING for "at least two weeks" and more likely for much longer. Damn, I just got started again. Okay, so it's time to make another recovery plan.
This morning I was chatting with a friend who is a doctor and an avid runner. She was aghast that I'd been running at all. Her recommendation: I shouldn't run for the rest of the year, and switch to other methods of metabolic training until the foot stops hurting. Damn.
Fortunately I have access to a lot of options. ADAPT Training has some machines I can use, including ellipticals, rowers, and Versaclimbers. I will also continue to take the regular ADAPT classes: integrated metabolic training on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and flexibility/mobility on Fridays. These classes are very scalable to one's physical challenges, much more so than any other exercise program I've ever seen. I'm also going to put in some miles on my bicycle while the weather is still good, and dig into swimming. Now is a great time for me to go take some swimming lessons and strengthen up my technique. Aside from that it's RICE: rest, ice, compression, and elevation.
I knew that recovering and resuming the life I love was gonna be a long haul. I knew that there would be challenges and setbacks. The important thing for me is to stay positive and stay busy. As long as I can keep moving around and keep smiling I will be fine. I am still very aware of how lucky I am, and still grateful for this dangerous opportunity to be a better person.
Monday, August 27, 2012
Back In The Saddle
Four weeks ago today my right big toe was amputated. Last week I was back to attending my regular exercise classes at ADAPT Training (www.adapttraining.com). I can pretty much do everything I was doing before with some slight modifications. Last Saturday I went for my first real run since my accident: three miles on Leif Erickson Road. My stamina was off a little bit, but my foot felt fine! What a relief.
When I say my foot feels "fine" I don't mean "pain-free". There is a dull ache a lot of the time, but it's not enough to even bother with anti-inflammatories. Maybe I'll start soaking my foot in ice water after work. There is some phantom pain, too. So far it has been easy to deal with; I flex and extend the foot and the phantom pain goes away. None of my discomfort has been debilitating while I'm exercising, though. It's just sort of in the background. Of course, I haven't really tested my endurance yet, and a two-hour run might not be in the cards for awhile. There's only one way to find out.
Now I know for a fact what I have believed ever since this happened: not only can I get back in shape like I was before, but I can get in BETTER shape. I can get faster, stronger, and leaner. There are a number of 5K to 10K trail races coming up in my area through late summer and fall. They're affordable ($20-$40 per event) so there are definitely some races in my near future.
When I say my foot feels "fine" I don't mean "pain-free". There is a dull ache a lot of the time, but it's not enough to even bother with anti-inflammatories. Maybe I'll start soaking my foot in ice water after work. There is some phantom pain, too. So far it has been easy to deal with; I flex and extend the foot and the phantom pain goes away. None of my discomfort has been debilitating while I'm exercising, though. It's just sort of in the background. Of course, I haven't really tested my endurance yet, and a two-hour run might not be in the cards for awhile. There's only one way to find out.
Now I know for a fact what I have believed ever since this happened: not only can I get back in shape like I was before, but I can get in BETTER shape. I can get faster, stronger, and leaner. There are a number of 5K to 10K trail races coming up in my area through late summer and fall. They're affordable ($20-$40 per event) so there are definitely some races in my near future.
Tuesday, August 21, 2012
13:11
13:11 was my time on the Misery Mile, a one-mile loop through my neighborhood with a huge uphill stretch just past the halfway mark. Why would I be happy about a thirteen minute mile?
Because I know how close I came to losing it all: my livelihood, almost every activity I've been passionate about for the last 20 years. Had that mower blade struck two inches lower on my foot I would have been in the hospital for weeks instead of two days. I certainly wouldn't be back at work, and I absolutely wouldn't have just completed that micro-run. I can't feel an iota of self-pity, only gratitude that I am in such a good place emotionally to get on with my life.
Me: I want to start swimming; when can I start?
Dr. Mah: Today.
That was the music to my ears that gave me today's burst of empowerment. My stitches are out, and the wound is almost completely healed. Despite my doctor's statement I am gonna wait until the scabbing is gone before I get in the water. I'm not waiting another minute before I start running, though. The stitches are out, and the gloves are off.
Because I know how close I came to losing it all: my livelihood, almost every activity I've been passionate about for the last 20 years. Had that mower blade struck two inches lower on my foot I would have been in the hospital for weeks instead of two days. I certainly wouldn't be back at work, and I absolutely wouldn't have just completed that micro-run. I can't feel an iota of self-pity, only gratitude that I am in such a good place emotionally to get on with my life.
Me: I want to start swimming; when can I start?
Dr. Mah: Today.
That was the music to my ears that gave me today's burst of empowerment. My stitches are out, and the wound is almost completely healed. Despite my doctor's statement I am gonna wait until the scabbing is gone before I get in the water. I'm not waiting another minute before I start running, though. The stitches are out, and the gloves are off.
More About Shoes, Balance, and Ambition
It's been three weeks since my surgery, and my life is slowly returning to normal. Last week I started wearing regular shoes again. My Asics running shoes fit just fine and, as I predicted, they provide a good amount of support. For taekwondo I wear a pair of Mooto martial arts shoes. They fit well, and are a lot more substantial than any other martial arts shoes I've ever worn while still being very lightweight. Unfortunately they still have the same drawback of all martial arts shoes: extra friction that makes it more difficult to pivot on the ball of my foot. I will continue to wear them at least until my foot is 100% healed. I'm still leaning toward going back to bare feet if possible.
Most of the fitness pros I know have asked me about my balance; so far balance has not been much of an issue. I'm walking with a bit of a limp, but I am practicing "mindful walking" (focusing on taking slow, even steps so I'm not favoring one foot or another) after I've been awake for awhile and my body is warmed up. Last week my lower back finally rebelled against my compromised gait by going into spasm, but it actually healed fairly quickly thanks to a re-integration routine prepared for me by the great trainers at ADAPT (specifically Andrea Iverson). I haven't really pushed my athletic performance yet, aside from doing some TKD poomse (forms, or kata in Japanese). I know I will have to practice hard to be able to pivot well on my right foot for left-legged techniques. My foot still gets achy by the end of the day, but the ache is diminishing little by little. I haven't taken any of the pain medication I was taking at bedtime for several days.
Before I really dig back into my TKD training I need to get stronger. Three weeks of no cardio has really messed up my conditioning, and I've definitely gained a couple pounds from the forced inactivity. This morning I got on an elliptical machine for about 15 minutes at a fairly brisk pace. Sure felt good to get a little sweat going! I'm not a big fan of machine-based cardio (why the hell would anyone run on a treadmill on an even halfway nice day?) but the elliptical is a good no-impact choice while I'm in rehab mode. ADAPT Training also has some rowers and Versaclimbers; both would be good additions to my regimen.
Tomorrow morning I get the stitches out. My plan is to get back to running as soon and as often as possible, but at a slow pace and with short distances until I get my sea legs back. I'm also gonna start swimming a couple times a week, plus taking some swimming lessons. I've never been a strong swimmer (I just learned how to swim about seven years or so ago), and one of the adventure races I want to do has several water-based obstacles, including a jump off a 15-foot platform. My first official run will be a short jaunt on Leif Erickson Road this Saturday. Of course I'll let you know how it goes.
Most of the fitness pros I know have asked me about my balance; so far balance has not been much of an issue. I'm walking with a bit of a limp, but I am practicing "mindful walking" (focusing on taking slow, even steps so I'm not favoring one foot or another) after I've been awake for awhile and my body is warmed up. Last week my lower back finally rebelled against my compromised gait by going into spasm, but it actually healed fairly quickly thanks to a re-integration routine prepared for me by the great trainers at ADAPT (specifically Andrea Iverson). I haven't really pushed my athletic performance yet, aside from doing some TKD poomse (forms, or kata in Japanese). I know I will have to practice hard to be able to pivot well on my right foot for left-legged techniques. My foot still gets achy by the end of the day, but the ache is diminishing little by little. I haven't taken any of the pain medication I was taking at bedtime for several days.
Before I really dig back into my TKD training I need to get stronger. Three weeks of no cardio has really messed up my conditioning, and I've definitely gained a couple pounds from the forced inactivity. This morning I got on an elliptical machine for about 15 minutes at a fairly brisk pace. Sure felt good to get a little sweat going! I'm not a big fan of machine-based cardio (why the hell would anyone run on a treadmill on an even halfway nice day?) but the elliptical is a good no-impact choice while I'm in rehab mode. ADAPT Training also has some rowers and Versaclimbers; both would be good additions to my regimen.
Tomorrow morning I get the stitches out. My plan is to get back to running as soon and as often as possible, but at a slow pace and with short distances until I get my sea legs back. I'm also gonna start swimming a couple times a week, plus taking some swimming lessons. I've never been a strong swimmer (I just learned how to swim about seven years or so ago), and one of the adventure races I want to do has several water-based obstacles, including a jump off a 15-foot platform. My first official run will be a short jaunt on Leif Erickson Road this Saturday. Of course I'll let you know how it goes.
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