We are the Champions

MM and MB survived their first long "run" around White Rock Lake, a total of 9.3 miles, 1.3 miles farther than last week's long run of 8 miles that left them weary for hours.

They started cautiously at a shuffle of 12:15 the first mile -- to assure they were warmed up before they "sprinted" any faster. The second mile crept by at 12:00 as they "quickened" their pace. Feeling emboldened by the ease of the first 2 miles, they blew away the next 3 miles at 11:15/mile pace. More than 1/2 way through the run and feeling supremely confident, they dashed ahead at a slashing 10:30/mile for the last 4.3 miles, finishing in 1 hour 43 minutes and 30 seconds, an overall pace of 11:06/mile.

Yes, their pace is ploddingly slow, but -- considering their lack of distance running conditioning just 2 months ago -- they have wisely chosen to worry more about building a base of slow long runs, rather than concentrate on speed. Their goal is to finish the Tyler Half (13.1 miles) on October 11, not try to win their age group. Although tired and a little sore, they are exulting in running this far without major injuries or illnesses. So, having conquered White Rock Lake, they declare (stealing Queen's lyrics), "We are the champions!"

Time to Test the Lake

This Friday, MM and MB take on the challenge of the wooded and hilly White Rock Lake, a 9.3 mile loop around Dallas largest urban lake. This "run" represents the biggest challenge to date for our daring plodders, and they go with some fear and trembling. Fortunately, JS will be biking loops around the lake at the same time and has offered, when she has finished her bike ride, to drive her vehicle after the intrepid, but weak joggers and, if they falter, she will carry their collapsing bodies back to their vehicle.

Yet, should we survive this toiling run:

"From this day to the ending of the world,
But we in it shall be remember'd;
We few, we happy few, we band of brothers;
For he to-day that [runs]with me
Shall be my brother; be he ne'er so vile,
This day shall gentle his condition:
And gentlemen in England now a-bed
Shall think themselves accursed they were not here,
And hold their manhoods cheap whiles any speaks
That [ran] with us upon [this Friday]."

Balance

Postponing icecream time to run

Persistence

Determination: Little Pine

Back in the Saddle

Yes, it's true! This weekend I did my first running since my injury. And it went well. I did a walk/run for 2 miles. But first, just to update on my previous post - I'm good. I was a little sad at having to withdraw, but overall I'm good. There's always more races! And I love despair.com. You should check out their stuff - some of it is outright laugh out loud funny!

Back to my run~ I was a little nervous. Things were not perfect - I had some 'heat' under the kneecap and slight soreness so I did ice afterwards, but the big thing is no real pain. Excellent. Some parts felt really good and I wanted to just keep running, but I kept telling myself, no it's better to take it slow and work on getting back to running long term. So I moved over to elliptical to finish the hour.

So I'm on to a new goal.

I'll transfer to the Tyler 5k and maybe if things keep looking up I'll be ready for 8 at the Trot. PT is going really well and things that I felt were really hard a month ago are showing me that I am actually progressing! Yay!

Hope your running week goes well!

Defeat...more than a state of mind

I did some calculations and in the interest of protecting myself at this crucial stage of getting back to running, I'll likely be bowing out of the Tyler Half.

My therapist and I talked last night after some examinations and I'm starting back running this weekend. But at no more than 2 miles on a track. Running only the straight sections and walking the curves. If I increase at 10% a week, which he fully believes I should stick to so as to avoid further injury during rehab, I am no where near even 6 miles in the seven weeks left until event day.

Since I am already registered, I could possibly walk the entire thing which might take somewhere near four hours. There might be a possibility I would run the first 4 miles and then walk from there. This would put me at about 3.5 hours. But I do know for sure I will not be running.

I'm reallllllly trying to keep upbeat because I was SO looking forward to completing this. But I have to remind myself there are other feats of festivus to be accomplished next year. Either way I'll still be at the finish line cheering and congratulating MM and MB!

Keep training and maybe we can do something in the early spring! And we might be able to do the Turkey Trot 8!

It's official!

MB is the superior runner. (This is me "tipping my hat") Really , I know cynicism and sarcasm can at times run rampant in our humble family, but I'm serious. Consistancy and devotion outrun youth and sporadic or spontaneous runs anyday. Way to go MB. I'll continue to try to be like you.

MM Wimps Out in the Rain

MM (and guest runner DD) planned to run 6 miles with MB this a.m., but she (and DD) let a little rain "dampen" her enthusiasm and she went back to bed! MB, not afraid of a little sprinkle, did the planned 6 mile tempo run with nary a problem with the barely-niticeable light mist that had chased MM back to bed; although the flooding lake over the footbridge at the Valley Creek trail did force MB to run .95 mile out-and-back loops instead of the usual 1.025 mile laps arund the lake.

MM is going to have to toughen up or she will be left in the dust (or misting rain) come the Tyler Half in October.

New Shoes

So I have some gnarley new Brooks running shoes and the super-feet running inserts to (hopefully) correct my flat feet issue..... now if only I could spend $40 and correct the lack of training issue... hmmm...

Cross-training

The last month I have done no running at all. I have been doing elliptical (in place of running), biking and swimming. I've also been doing core and leg strength exercises (as part of my PT) 6 days a week and two days of physical therapy with my PT a week. I do feel stronger and more stable in the joint, but I also do not feel 'whole' yet. I had really hoped that a month off running would make me feel...healed I guess. I'm both anxious and nervous to get back to running. Anxious because I had started to like it and really want to get out and start putting some miles on and nervous because I'm afraid of further injury. I just don't know how soon is too soon. Doc said I could try back this weekend, but need to do so on a treadmill or track rather than concrete as long as there is no pain. I've had no issues in my cross-training so I'm hoping at least that is a good sign. I don't think there is anything like running though so I know even though I'm working out I will be feeling like running is hard!

Hope your training is going well! Update us!

POW!! and she's off!!

So after a billion million years.. I'm back to running. JS I have no idea how you keep up with your schedule. I'm just barely working and I feel like I'm some sort of Saint for getting out to run after I heat up a frozen dinner for the kids.

I had to revamp my training program, which only has me running a length of 9 miles before the half marathon. I may be able to squeeze in an extra mile to get it up to 10 the week before the race. My pace has slowed to about 10:15 and my joints are a bit achey.. time for new shoes, I'm fighting my inner cheap-skate on that issue.

McMillan Calculator

This is VERY cool. You have to go check out the McMillan Calculator.

Sometimes it's easy to get out and just 'run'. We train based on how we feel today or what pace we are used to. But this is not always the best way to train to improve (or so the 'experts' say). Heart rate monitors and other tools can be very valuable in making sure we have overall improvement. Here's another tool! This calculator tells you what predictable pace you can expect in a race and even what pace you should be training at. Endorsed and used by Run On, this is right on with the pacing recommended by Runners World.

Try it out and see if you need to speed up - or slow down - those runs to make better overall improvements! Happy running.

Mathematics World Befuddled by MB's Math Error

Mathematicians the world over were shocked to discover the error committed by MB in connection with the distances he runs around Valley Creek Trail. For weeks, MB had calculated the distance around his usual running trail to be 1.05 miles, only to discover upon re-calculation Wednesday that the distance is only 1.025 miles. Although seemingly a minor error (just .025 miles for every loop run), his calculations of both total distances run (especially on Saturday) and pace per mile run were, on average, .10 miles farther in total and 15 seconds per mile faster than he actually ran.

Fortunately, having caught his error, MB has corrected the training distances he will run from now on and his recorded distances and times will accurately reflect what he has actually done.

MB's mea culpa was deemed suffient for the mathematics and running world, and faith in MB's errorless ways has been restored.

Physical Therapy

I went to my first physical therapy appointment last night. After an initial discussion and examination my PT (Jake) decided the best course of action is to work on core strength and range of motion exercises. Part of this is to try and prevent muscle atrophy so that going back to running will be easier after the healing process. He feels that if I pull back and keep up other cardio exercises that do not cause pain I should likely be able to return to normal recreational activities. The goal is to rehab without a surgical intervention.

Yesterday we did some biking to warm up and ultrasound. Then some quadricep strengthening exercises followed by core strengthening exercises. Lastly some calf exercises (to work on strengthening both above and below the joint.) I'll go twice a week for a while and he prepared a handout for me to do at home twice a day.

I like my PT, he is a marathoner and triathlete so he understands first hand the kind of stress my joints will endure and what is required for each sport. He is also very soft spoken and easy to work with so I'm optimistic this will be a positive improvement for me.

Drum roll please......The Results!

Today I got my MRI results and you, dear readers, get the low-down first.

First, a history...In 1996 I suffered a meniscus tear (cartilage in the knee between the femur and tibia) from a knee trauma during a soccer game. I couldn't even walk. Had a knee scope to remove the torn portion of the cartilege. Tears deep in the meniscus will not heal even if surgically repaired since blood flow is scarce to that area. It turns out removing the torn pieces will relieve the pain and prevent the tear from 'catching' in the joint but it is degenerative. The cartilage cannot 're-grow' and eventually in life you will wear away the cartilege on the end of the bone and likely suffer from osteoarthritis. In 2000, I suffered further tearing that left me unable to walk stairs and with daily significant pain so I had a second knee scope. Since then I get minor aches and pains and minor swelling, but no major pain.

Until three weeks ago. I have had pain while running that I am unable to work through. So I had an MRI last week. Eight years is pretty good to go without any big issues I think. But since I know there is no 'fix' for me, I was very sad to see this come up.

The results are...

1) Abnormal appearance of the anterior and posterior horn of the lateral meniscus with diminuitive appearance and irregular shape.

Here is where I am missing cartilage (on the outside of my knee). This can likely be the result of my previous surgeries where is was removed. However, a recurrent meniscal tear here could not be excluded.

2) Very small foreign body between patella and femur

This is the likely culprit for my knee locking but is small enough that it isn't a real need to remove it.

3) Thinning of articular cartilage along lateral compartment with adjacent abnormal subchondral marrow

I lack cushioning here. Subchondral bone marrow lesions are involved in pain and progression of knee osteoarthritis.

4) Chrondromalacia involving the medial and lateral patellar facets

aka - Softening of cartilege of your knee cap or 'anterior knee pain.' The surface of the patella is softened due to many things including abnormal pressure across the joint surface. Causes swelling and pain when the knee is bent for long periods of time, kneeling or stair climbing. Commonly thought to be hereditary!

Diagnosis: Bad knee with wear and tear. There is nothing definitive on the MRI that says I need surgery. It could be a recurrent tear but the only way to know if it's just shaved from previous surgery or from a tear is surgery. (I honestly think there may be a small tear from the kind of pain I've had, but since biking, swimming, and elliptical have caused no pain I'm hopeful it was small or just irritated). We could go in and try and clean it up but there is always the chance that I come out worse than before. There is only so much shaving you can do.

So knowing there is no physical deformity that is going to explode if I run (and that my ligaments all look good), I'm going for physical therapy and will attempt short treadmill/track/dirt running. I'll go back to the ortho in a month and see how things are going. If I can manage running without pain there is no reason why I can't continue. And if things don't get better I can opt for surgery later.

Basically this is about choice. I can choose to give up activities I like doing and not pursue therapy or surgery. Or I can choose to do everything possible to keep up my pursuits at this point. So I've made my choice to keep going and try what I can to continue. This isn't like a bone deformity - it won't cause me long-term damage because the damage is already there. Either way my long-term prognosis is that at some point in life I will likely give up running for good. Eventually the pain may catch up and I will have to stop. But I'd like to delay that a little. Maybe 20 years. ;) In the meantime, we'll see what therapy and a little weight loss can do for me.

So wish me luck in therapy!