OT - Running

[justin_havu]

Signed myself up for a 5-mile race at the end of June.  Don't know much about it, other than the starting line is about a mile from where I live (so there's a good warm-up jog), no course map at all, which would've been nice to have.  Seeing as the race is right in my area, I could train on the actual course.  Shouldn't be too difficult to build up my distance.  I can already do 4 miles at about 11 min/mile, give or take, depending on hills.  It'll just be a matter of building up my endurance, which could possibly be done by doing some more slower runs at maybe a 13-min/mile pace.  Going to rest for a couple more days due to the recent shin splint I got yesterday. 🤮  I could always take the bike out, or hop on my stationary bike for a while.

[Dave Ferris]

Currently putting a hold on running , at least until I can get in and get another cortisone shot in the L knee. I was down to two days a week, 5 miles at a time, the last two and a half weeks. And even that was a struggle. I think it's best to reluctantly take a break, yet again.  

 

My Dr. at UCLA is extremely popular but over-booked and basically over-worked. The earliest I could get in was July 11. I requested a referral to a less busy colleague who could administer the shot around June 7th, three months after my last one. I'm waiting to hear back.

 

In the meantime, it's been all walk, bike and gym. My wife snapped this photo back at home after our 3 mile walk in our neighborhood this morning. Sporting my new fashionable Bauerfeind GenuTrain A3 knee braces. They don't anything at all for the pain while trying to run, but I feel they help with support on the walk and at the gym doing the squats, leg presses, knee extensions and hamstring curls. I don't need them on the bike.

 

Trying to stay active, I've been doing some two to two and a half hour days doubling up on walk/ gym or bike/gym. While it's all good, it ain't running. I'm sort of in a deep funk currently. It's hard to impossible for a non-serious runner to understand not being able to run.

 

 

[justin_havu]

Went out and bought a floor mat and a foam roller today.  I'll have to get used to the roller, but hopefully, along with the stretching and lower-body work I'm doing, it'll help alleviate this pesky shin splint in my right leg.  Bleh.  I think that once I get used to this roller, I'll invest in a better one.  Only paid $7 for it.

I tried a couple of things on the mat, mostly hip thrusts (bridges) and single-leg raises, and I really like the mat.  It's way more comfortable than my carpet.  10mm thick, soft, and quite comfortable for floor work/stretching.  Good value for the $14 I spent on it.

[Stokely]

I haven't had shin splits in many a year--it's great, FOR ONCE, to have something I had in younger days not get worse as I get older.   I think they are (or can be) shoe-related...I got them immediately after buying some POS k-swiss tennis shoes to play basketball in, along with a nasty case of plantar fasciitis.  Both happened pretty much immediately after wearing those shoes just once.

My damn knee just doesn't like me running.  I would love to power through tiredness, but stabbing pains in my knee at every step just make it torture.  My knee is damaged due to lack of circulation from cancer surgery and radiation so it is what it is.   I just have to do other lower-impact things to try to lose weight, changing the diet by far the most important....

[justin_havu]

I think I just did too much when I got back into running three weeks ago.  First week of May, I went nearly 4 miles Mon, Tues, Thurs, Fri, and Sat (at a comfortable 11-12 min/mile pace), then took Sunday off.  Two weeks ago, I went out Mon, Tues, Wed, and Thurs, and got the shin splint on Thurs.  Took a break from running for about a week, then tried again this past Wednesday, only 3 miles, at a really slow 13-minute mile pace, and that aggravated it.  Could be my shoes, could be my lack of strength in some areas, could be anything.

[Dave Ferris]

There are so many variables Justin but basically it sounds like you did too much too soon. Something I've often been guilty of myself.

 

Maybe ease back into it after a short break with some walking and easy paced running intervals mixed together. That was an extremely long break you had to jump back into a 20 mile week right out of the chute.

 

I know the exhilaration you felt getting back into it, hopefully your injury is just a temporary one of overuse.

 

Also just be certain you are running in the right type of shoes- know if you pronate or supinate- that's a big deal and can cause injuries.

[justin_havu]

Hmm.  I'd say I'm pretty much in the center of the foot when taking a step, maybe slightly in the pronate direction on occasion, but it's not uncomfortable.

 

Took a few days off from running and did some other stuff cardio-wise (cycling, power-walking, stationary bike in the morning) and added some more lower-body stretching/exercises.  I don't go too hard with those, so it's safe for me to do a 15-20 minute routine daily, without any tiredness/fatigue.  Went for a really slow 5-miler today, probably 13:30/14 min/mile pace.  Felt comfortable.  Right shin seems okay, I definitely felt some burning for the first 10-15 minutes or so, but it went away pretty quickly, and I'm feeling good.  I'll probably go for a power walk in a couple of days, and mix in a little bit of running with that.  Important thing is I'm feeling comfortable.

[justin_havu]

Did a slow 5-mile run a few days ago, in about 1. hour, 15 min.  Another 5 miles today and shaved off 5 minutes.  Did some lower body stretching/strength work in between those.  Shin splint seems to be a thing of the past, hasn't acted up on me at all over the last few days, so I'm happy about that.  I do have a 5-mile race coming up at the end of June, and it just so happens that the course goes right by my apartment building, so it's nice to be able to train on that loop at my convenience.

[justin_havu]

Did a total of 15 miles this week, plus a 4-mile power walk.  Training for a 5-mile race in a couple of weeks and I'm trying to get my 5-mile loop down to an hour, and I'm pretty close.  Total loop is 5.25 miles as my apartment is about 1/8 mile from the course for the race.  Today's run came in at 1:05:00, so I'm almost there.

[Dave Ferris]

We were at UCLA at 10AM this morning and I received a standard Kenalog + Lidocaine Cortisone injection in the L knee again, three months after the Zilretta injections. Insurance wouldn't approve Zilretta this time around so I had to go with the typical cortisone. No R knee injection needed, Zilretta worked great there -although it's not  bone on bone - and still holding up.

 

We'll be taking it easy the next few days to let medicine take hold. She said try and limit your walks to a light effort and no more then a half hour till at least Monday. She ok'd me to test the waters with light running on Tuesday. Hoping I get some relief here. Really miss running.

 

She remarked about the swelling in the L knee and I told her I was prepping for the shot yesterday by doing 5 miles (3 walk / 2 run)  in the AM and almost 14 miles on the  Moots road bike in the PM. 

[Dave Ferris]

Morning road ride on the Moots. 2 days post cortisone shot, no L knee pain. Actually the R knee was talking to me a bit on the climbs.

 

Up Hospital Hill/ Descanso area/ Rose Bowl loop/ Highland hill/ Montrose. Good workout and good to get the heart pumpin' again. You simply can't simulate that by just walking.

 

 

 

[justin_havu]

5-mile race on Saturday morning, goal is 1 hour or less.  I've been training on the race course for the last few weeks (it runs right by my apartment) and I'm very close to hitting it.  Then, last Friday, they started road construction on part of the course--bleh!  Now, I have to figure something else out.  Really hoping they didn't tear up the road for the race, I signed up for a road race, not a trail race.  Lol

[Joe P]

Good luck Justin, I think you're gonna do it!

[Dave Ferris]

Good luck Justin. Relax and don't go out too fast. I'm sure you'll be fine.

 

Like I posted a few weeks back on 6/10, I got the standard Kenalog + Lidocaine Cortisone injection.

 

I've only run a few times since,  haven't gone over 3 miles and I'm still having the L knee pain. For all intents and purposes this is realistically the end of the road after 44 years and around 80K lifetime miles for me, I just turned 69 the other day. I really thought I'd still be running well into my 70s.

 

I could continue to run and endure the pain for short distances but it would only push me closer to the partial knee replacement, which I'm trying to avoid. Like the UCLA surgeon said, you're running is like an hour glass right now -- the sand on top is getting low, the more you run the quicker it will dissipate altogether.

 

I'm mostly walking and hiking right now, with a couple of days at the gym working on strengthening the supporting muscles, tendons and ligaments around the knee. I can't seem to get in the head space of the bike right now for reasons I've posted before.

 

I did a nice hike Tuesday night up the Beaudry North trail to the Brand Library bench. I've been doing it regularly for the last 26 years. The trail head is only 1.7 miles from our house. Nice shade cover after 5:30 PM from the scorching sun and heat. Always a good workout whether running, mtn bike, and now hiking. 3.05 miles steep uphill and then the down. Wearing the knee brace for the downhill now. Good workout in just under 1:51.

 

And then a photo remembering better days in the Santa Monica Mtns. grinding it up the Hub with old friends. My favorite running context, being in the dirt and away from the cars. Not that long ago, I think I was early 60s here. The progression of life.

[justin_havu]

5-mile race was this morning, bright and early at 8AM.  Nothing was blocked off at all, not even the main roads, so traffic was going right around me.  Most people were running on the sidewalk, which to me, is like Kryptonite to a runner.  I like pavement myself.

 

Anyhoo, the course itself starts with a hill, ends with a hill, and there are a few hills within the last 45% of the course, one of which is a long, not-so-steep plateau.  I didn't mind the hills in the middle of the course, but the one at the start is kind of a monster, and the last one is a very steep monster.  I probably wouldn't recommend this run to a beginner.  I've pretty much discovered that I need to do some hill work.

 

My goal was an hour, finished in 58:14 according to the race clock, which I'm assuming is gun time.  For just two months of running after a 4-year break, I'll take it.

[justin_havu]

Going up the final hill of the 5-mile race yesterday morning.  One thing I learned from that experience--I need more hill training.

 

[Dave Ferris]

Great job Justin and excellent come back. Best on keeping it all going.

 

So transitioning from long distance runner to long distance walker, I got up to double digits today.

5.11 in the AM @ 16:43 pace and 5 miles in the PM @ 16:49 pace. I had never walked 10 miles in one day in my life. My dog Lacey is really into it !

 

Yesterday AM we did 6 @ 16:46 pace. At least I'm consistent.

 

It's the second day using my new Garmin 255. I had bought the 945 but it was overwhelming for me to set up, plus simply way too much tech and other stuff I'd never use so I exchanged it for the 255 which just came out the beginning of June.

 

The pace is way more accurate then my old 235 plus I finally have elevation gain, which is a big deal on the  trail hikes and mtn. bike rides. Digging this 255 after two days except I can't figure out what "run time" means, we were walking the whole time.

 

 

[justin_havu]

Total mileage last week was 35.  11 miles on Sunday, split up into two runs, one in the morning, one in the evening.  Monday was a rest day.  Focused on lower body/core training.  Tuesday-Friday were 5 miles each, with Tuesday being somewhat of a tempo run, and the other days being nice and slow.  Got fitted for some new shoes on Friday as well (went with Mizuno Wave Rider 25's.)  Saturday was an easy 3 miles, to test out the new shoes.  I like them a lot.  Plenty of support in the heel, with good cushioning around the ball of the foot.  Did another 5 miles today (Sunday.)

[Dave Ferris]

With today's 6.4 mile walk, Lacy pup and I got up to 40.7 miles walking this week, with 3500' elevation gain. 

 

The furthest I've ever walked. It's a lotta hours on your feet compared to running. So I'm still having to ice the knee(s) a lot.

 

I used to run 40 miles every week for decades like it was nothing. I made it age to 69 and around 80K lifetime miles before I'm now forced to transition.  Now I guess I'm a long distance walker....unless there is something developed that miraculously grows cartilage in the knee.

 

[justin_havu]

Did my normal 5-mile loop this morning, but instead of taking it casually, I wanted to try and increase the intensity and go as hard as I could (which I don't normally do), while still maintaining good form.  My normal casual time for this loop is around 1:06:00, and I finished in 59:00--a tiny bit slower than my race.  Amazing considering the loop has 7 or 8 pretty good hills, spread out.  Nothing seriously steep, but a couple pretty long climbs.  Very satisfied with my time, and I need/want to push myself a little more often, otherwise I don't really know what I'm capable of.

[Dave Ferris]

Continuing on my transition from running, I had a good six day week, with one day totally off to recharge. The walk mileage was down from 40 last week to 35 (with almost 5 miles running) but added two bike rides and two 70-75 minute sessions at the gym.

 

The only problem with all this stuff, I was at almost 15 hours combined last week. Far more hours then I used to put in even in my prime competitive running years, even when training for a marathon. Lucky to be semi-retired with no family commitments to speak of. But it does leave less time and and especially saps more energy, at 69, to practice the piano.

 

If Stava had hours spent on the piano last week, my total would look pretty abysmal.

 

 

[Dave Ferris]

After a day of rest yesterday, Strava totals are a 141.44 miles Lacey pup  and I have walked in the last four weeks. We have a combination run/walk of 806.2 miles year to date. With a couple of infrequent bike rides and gym visits thrown in. 

 

Actually 811.2 miles after this morning's 5 mile walk.

[Dave Ferris]

Just got in from an 8 miler...walk that is. A long time on my feet moving. Sitting here with some heavy duty ice packs on my knees. I used to be able to run 13-15 miles in that time.

 

Good day for it, cloudy and cooler.

[Joe Muscara]

On 29 June, I fell doing my usual Wednesday 10k. I'm pretty sure I found the exact frakking pothole that caught me out. My knees have pretty much healed up, but I'm getting an MRI on both wrists this Wednesday because the left one still has some pain and when the orthopedic doc did an x-ray on that one, he wrote, "PA, Lateral, oblique x-rays are done demonstrating what appears to be ulnar translation of the carpal bones on the distal radius. There is no evidence for fracture noted." [That's all doctor speak for, "those three little bones have shifted out of place."] I've been wearing a brace on that side since, at least most of the time. It seems doubtful it's a full tear (grade four, I think) because it seems to getting better slowly.

 

This is the first time a fall has done anything like this to me. The worst thing previously was some road rash and a shattered Apple Watch. That was covered by Apple Care and replaced the next day.

 

I'm still running my usuals though, best I can in this heat. I'm looking forward to the temp around here dropping so I can push my Friday mileage back up from 10 miles every other week to doing 13.1 once a month or so. I'd like to get better times too, but first things first.

[Dave Ferris]

Morning 5 mile Walk / pushed the last 2 miles. Last two mile splits were 15:37 & 14:51.

Lacey and I are at 998 miles for the year - 352 miles run before I was forced to stop altogether in early June. Our next walk will put us over the 1000 mile mark. We've been averaging between 20-30 miles a week since I stopped running.  All things considered for this year, not bad for having the bone on bone.

 

So speaking of bone on bone, I've decided to proceed with the L knee replacement on 10/31 with a highly respected Ortho at UCLA in Santa Monica. After looking at my latest MRI, he said I'm 90% certain we can do a partial knee replacement as opposed to a full. I have to open it up to be certain though. He said the main part of the knee looks remarkably healthy considering my age (69), lifetime miles run over 44 years (80,000).

 

Recovery time is around half of what a full replacement is. He also said the knee feels more stable, in addition to simply feeling more like "your knee",  with a partial. He compared the feeling to driving a sports car vs a minivan.

 

I asked what's in store for the future and limitations upon full recovery and he said you should be able to walk/hike 2000 miles a year or more, up and down steep mountains with no pain. Unlimited mileage and elevation applies to the bike too.

 

He didn't recommend running on it a lot because it will wear the implant down. He said I'll leave it to your common sense and discretion, knowing how much running means to you. But just try to run on soft surfaces, no street. I might consider getting a dreaded treadmill, although I don't know where I'd put it.

 

I was hesitant on getting the procedure but after exhausting all the non-surgical alternatives and the pain, plus gimping around continuing to get worse, this is the best route to take.

[Joe P]

Wow, good luck with the knee, Dave.  I'm back at it as well, running on my trail in Long Valley.  Was off for 10 weeks, too hot, too many other things going and a thousand other excuses! 🙂

 

Treadmills are very forgiving as I am sure you know.  I rarely run on pavement, usually only during races.  I stick to trails, treadmill, and track.  I don't know what I'd do if I couldn't run, probably bike I guess.

 

Lacey looks happy! 🙂

[justin_havu]

Best of luck, Dave!

 

I've been trying to get out as much as I can over the past few months.  I definitely feel like I'm getting stronger, and in probably my best shape so far.  I'm going out 4-5x a week, 7.5 miles twice, 5 miles otherwise, also mixing in some biking.  So far, since stopping my antidepressant meds in august of 2021, and getting active 9 months ago, I've gone from 265 lbs to around 195, just 20 lbs away from my goal.  Trying to get out as much as I can before it gets too cold.  I do have a treadmill that will tide me over for Winter / bad weather, but I prefer running outside.

[stoken6]

7 hours ago, justin_havu said:

  I'm going out 4-5x a week, 7.5 miles twice, 5 miles otherwise, also mixing in some biking.  So far, since stopping my antidepressant meds in august of 2021, and getting active 9 months ago, I've gone from 265 lbs to around 195, just 20 lbs away from my goal. 

Impressive. I'll try and cheer you on as much as possible via the medium of a forum post. They say exercise is one of the best medications you can take.

 

Cheers, Mike.

[Joe P]

Last night I went to do my somewhat daily 4 miler on my trail.  I was undecided all day about going at all because of the rainy cold weather, but by the time I got home it looked clear enough.  I also look forward to the alone time it gives me.

 

So I have a great run going and I get to my turnaround point and my left calf muscle starts to go.  Try to run through it - can't.  Stretch the heck out of it, try to run - no help.  First time I've ever come up lame during a run in almost 30 years of running.  Could barely walk.

 

So I had a 2 mile limp back to my car in light cold rain and foggy darkness that took 45 minutes.  AWFUL.🙂

[justin_havu]

Decided to challenge myself today and went 10 miles, longest distance I've ever ran in my life, without walking.  Got it in around 2:05:00.  My quads will probably be burning for the next couple of days, but I'm not worried.  Lol

 

My next goal is 13.1, which I want to get to by next year.  I'm going to try to get out as much as I can before it gets really cold and winter hits up here, even if I wind up just doing 3-5 miles here and there.