tag:blogger.com,1999:blog-778261288117585032024-03-19T03:48:53.849-05:00Westy's Fitness JourneyThis blog tracks my health and fitness plans and thoughts and provides a place to remember past adventures.Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.comBlogger549125tag:blogger.com,1999:blog-77826128811758503.post-27997258762808852512023-07-22T12:31:00.009-05:002023-07-22T12:37:34.865-05:00About that Lemonade<p> An update, turns out the Dr was not correct, I do not have a stress fracture but instead have a deltoid ligament injury and posterior tibial tendinopathy. He was glad he got the MRI results as the treatment is different, still not going to be running in the next week or two but will focus on PT, Ice, etc...., the good news is no boot for 4 weeks.<br /></p><p>Since I was shut down from running, I have gotten in 6 bike rides and a walk, the good news is my Dr said I can resume walking (which was good since I did get one in) but only on level surfaces until everything is healed up. </p><p>Does this change my decision for Twin Cities, probably not, but I will
wait until my first PT appointment next Tuesday before making any changes to my race plans. </p><p>Who knows if my pain is reduced I might be able to do it, after all it's only 26 miles 😉 <br /></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-26960183592277417742023-07-17T10:36:00.036-05:002023-07-17T10:54:06.053-05:00Lemonade<p>I have gotten so out of the habit of posting (and yes I am pretty sure I am repeating myself) but decided to take a new approach, it won't be a daily or weekly post but they should happen a bit more often.<br /></p><p>Why Lemonade?</p><p>Part of my issues for not posting as often is that it seemed like all my posts related to various injuries or other setbacks and were a bit depressing at least for me. Since I started this blog to capture my running plans and thoughts, it's time I broaden it out and capture other things besides running, don't worry I won't go into politics or at least not intentionally. With that in mind you will see I have changed the title from running to fitness.<br /></p><p>But first back to running and another injury (a left <a href="https://www.sportsinjuryclinic.net/sport-injuries/ankle-pain/medial-ankle-pain/medial-malleolus-stress-fracture">medial malleolus stress fracture</a>) this time I will be taking a different approach.</p><p>First my reality, I am 65 yrs old, retired, a bit overweight and my only real exercise for the last 20 to 30 years had been running, either trail or roads. I did broaden out after retiring and added walking and kayaking and pretty much removed trail running as my other injuries didn't allow it.<br /></p><p>So with this in mind and my latest injury, I am planning on adding in biking, strength training, kayaking, pool running and other exercises that don't impact my ankle as I am expecting to be in a boot for around 4 weeks (this will be determined after a MRI tomorrow). </p><p>Once the ankle is strong enough (or healed) I then plan to resume walking and then running but I will continue to keep the activities I add over the next 4 weeks and hopefully this unplanned opportunity will lead me to many more years of good health. </p><p>As part of this change I will modify my running plans, Twin Cities marathon will not happen, since I am entered I will either transfer to another runner or switch to a shorter distance like the Loony or not run. I will switch the Mankato marathon to the 1/2 or shorter or not run. In the past I know I would still go for both.<br /></p><p>And I am using something I had read a while back that I tried to apply to my work but never to my running or more importantly to my health and fitness, "<a href="https://balancingchangemindfully.com/7-tips-to-handling-adversity-youre-stronger-than-you-thought/">7 Tips to Handling Adversity</a>":</p><ul style="text-align: left;"><li><span style="font-weight: normal;">Take responsibility</span></li><li><span style="font-weight: normal;"> Be optimistic and think creatively</span></li><li><span style="font-weight: normal;"> </span><span style="font-weight: normal;">Have courage and speak up</span></li><li><span style="font-weight: normal;"> </span><span style="font-weight: normal;">Take the long view</span></li><li><span style="font-weight: normal;"> </span><span style="font-weight: normal;">Maintain a sense of humor</span></li><li><span style="font-weight: normal;"> </span><span style="font-weight: normal;">Get support</span></li><li><span style="font-weight: normal;"> </span><span style="font-weight: normal;">Don’t quit</span></li></ul><p><span style="font-weight: normal;"> And with that a new adventure begins.........................</span></p><p><span style="font-weight: normal;"> </span></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com2tag:blogger.com,1999:blog-77826128811758503.post-12514442881785267032022-10-28T20:51:00.002-05:002022-10-28T21:02:38.642-05:00Why I use Galloway - Spirometry results<p>I wanted to capture in my blog my issues with my breathing which dates back to January of 2018 when I got fairly sick and had a cough that was deep and hurt. After three or four days of 100+ fever, I finally went in to get it all checked out. The Dr did the normal checking, first listened to why I had come in then he looked at my ears and he asked if they hurt, I said not as much as my lungs and head. He said I had an ear infection, based on the ear he put me on antibiotics. A week or so later, I felt good enough so I went for a run and of course did a lot of coughing. We then went down to Florida for a vacation and when I tried to run with my wife I had to stop and walk after a minute of running as the cough and breathing basically stopped me from running. I recovered and tried to catch up, repeat, repeat, repeat. After we got home I tried to ramp my mileage up but the cough and breathing plagued me so I just did the Galloway run/walk but kept the running to no more than a minute. I also had a follow-up Dr appointment and he said it could just take a while longer, I asked if I had had pneumonia, he said probably but did not confirm it as with the ear infection he was giving me the same antibiotics he would have prescribed if I had it. </p><p>I proceeded to run a few marathons over the spring and summer but my breathing and coughing never went away, only by using the Galloway method was I able to get through. I am sure my coughing was a bit bothersome to my fellow runners but I was able to finish. After Grandma's I was thinking I should get it checked out again as I had just had a brother die of lung cancer and a second brother was diagnosed with lung cancer. Over the summer and fall I was seen by many Doctors (Heart was ok) and finally saw a Pulmonary Dr who checked my lungs for nodes and tested my lung capacity. Based on my lung capacity results they put me on a maintenance inhaler (<span face="Arial, sans-serif" style="font-size: 11pt;">Arnuity Ellipta</span>) as she expected my results for my age to be at 120% not below average even a bit and advised me to use the emergency inhaler (Albuterol) before I ran as she said I did have mild asthma, after a month on the maintenance inhaler, they retested and the results were only a bit better so she took me off of the maintenance inhaler. We discussed <a href="https://www.mayoclinic.org/diseases-conditions/asthma/expert-answers/vocal-cord-dysfunction/faq-20058019">Vocal Cord Dysfunction (VCD)</a> and <a href="https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940">Gastroesophageal reflux disease (GERD)</a> causing acid reflux and/or <span style="color: #444444;"><a href="https://www.refluxgate.com/lpr-symptoms" style="font-family: inherit;">Laryngopharyngeal reflux (LPR)</a><span style="font-family: inherit;"> since I wasn't having heartburn all the time as other </span>possibilities<span style="font-family: inherit;"> and that sometimes it can take 6 or 9 months for fully recover. So she suggested using the emergency inhaler, taking a PPI and Singulair. </span></span></p><p>For a while I thought all was improving but I noticed that things were getting worse so I went back in May of 2019, was retested, my results were below normal so they put me on Breo Ellipta, a different maintenance inhaler. I was also tested for VCD which was inconclusive and the person doing the test didn't think I had it but gave me some vocal exercises.</p><p>I know I may have posted some of this in the past but that wasn't the intent of this post, it was to document my Spirometry results and to show my current numbers so that I can track them more easier over time. </p><p>So fast forward to 2021 and my plan was to get retested so I could be off of the inhalers. Here are those numbers:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaMgDL6b5axPXS1NtkQ2e58QCRbUzMGORXeXuSiIxPYQrgKjHdzBp6Zv6XtaaqGYzYNqJHavovR3_bibYQylM1uvKhIMaahk7qf1X4eL-vMwVvAGPU4pNZ7gFE0L5HYY65AfsNBrVK6EFx1SGrhFWY-Kin9zctZSB-ilRgNtJ5_UAu5c5s89H4DNYJKg/s501/Spirometry%20Nov%2021.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="356" data-original-width="501" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaMgDL6b5axPXS1NtkQ2e58QCRbUzMGORXeXuSiIxPYQrgKjHdzBp6Zv6XtaaqGYzYNqJHavovR3_bibYQylM1uvKhIMaahk7qf1X4eL-vMwVvAGPU4pNZ7gFE0L5HYY65AfsNBrVK6EFx1SGrhFWY-Kin9zctZSB-ilRgNtJ5_UAu5c5s89H4DNYJKg/s320/Spirometry%20Nov%2021.png" width="320" /></a></div><p>So when the doctor saw that I was at 74% for FEV1, she said she did not want me off the inhaler. I was then retested in September of this year and here are those results:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDj4cUbq86bZfxA7yCbW9umW5QHuC9Ze5XygDkqaqEmWbZUds1OjWXtIDGZnp_D9-fdzVIl1sFFVreRl-BxXCp1BQ_f45u-tHgFq4g5ovY7FrPHs_3R760q2ASaJLeS-pi-86RHtK8VO9vk5oxqNCRV6FZZt_PLpABniZxD6SLfbYsqHWJojQiqElkZw/s521/Spirometry%20Sept%202021.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="388" data-original-width="521" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDj4cUbq86bZfxA7yCbW9umW5QHuC9Ze5XygDkqaqEmWbZUds1OjWXtIDGZnp_D9-fdzVIl1sFFVreRl-BxXCp1BQ_f45u-tHgFq4g5ovY7FrPHs_3R760q2ASaJLeS-pi-86RHtK8VO9vk5oxqNCRV6FZZt_PLpABniZxD6SLfbYsqHWJojQiqElkZw/s320/Spirometry%20Sept%202021.png" width="320" /></a></div>My doctor was happy to see that I had improved from 74% to 85% which is now considered to be normal with medication. So progress but I am still not pleased as I would like to be normal without the maintenance inhaler and to be able to run for miles without the walking breaks. And this last table are the results of all of my lung function tests<div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirVm5Bg1X5P9M_TDkhURNdRWRPSpvDXEXKxy7RQvzy7ncq9B8zLqSr8YucKCMZEmOwMFyp7LgkoQiigaRTslnxQ4TkkebOYcWlJpLPs5Ad5Pj9ufkbVYG4X5hUvjWemDKMKoYeaHTzZhbYKhdzPo0TZ9YWYhBQJbQUVCJCMKeoKysw80W8YFLkGi87xw/s835/Screenshot%20from%202022-10-24%2015-30-30.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="159" data-original-width="835" height="76" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirVm5Bg1X5P9M_TDkhURNdRWRPSpvDXEXKxy7RQvzy7ncq9B8zLqSr8YucKCMZEmOwMFyp7LgkoQiigaRTslnxQ4TkkebOYcWlJpLPs5Ad5Pj9ufkbVYG4X5hUvjWemDKMKoYeaHTzZhbYKhdzPo0TZ9YWYhBQJbQUVCJCMKeoKysw80W8YFLkGi87xw/w400-h76/Screenshot%20from%202022-10-24%2015-30-30.png" width="400" /></a></div><p>So overall they may not mean a lot to anyone but I now have a place where I can find things faster. </p><p>As to my running, I will continue to use the Galloway method as without it I am not sure I would be running, more on that later...........</p></div>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com3tag:blogger.com,1999:blog-77826128811758503.post-16496736786338359682022-10-08T12:31:00.002-05:002022-10-25T15:01:15.279-05:00Twin Cities Marathon 2022<p>For this year's Twin Cities my only goal was to finish. I still had the taste of last years race and I wanted to get it behind me. </p><p>Since I am behind on my posting on races, here's a quick summary of my 2021 prep for TCM events:</p><p></p><ul style="text-align: left;"><li>Knee surgery in mid June</li><li>Resumed running in mid July while doing PT</li><li>Ramped up mileage starting in late August into September</li><li>Ran the 10k/5k on Saturday before the marathon - the weather was very humid, temps in the mid 60's</li><li>Dropped at mile 18 breaking my Ultra Loony streak as I was having breathing issues and knee pain (humidity had drained me)</li></ul><div>This year my training had gone a bit better having done Grandma's virtually in June but it wasn't until after that race that my knee pain got resolved. I then continued to add in distance and worked on refining my run/walk pace splits to where by the time October arrived I thought I was ready. My only concern at all was the 6 hr cutoff as you lose 15 minutes getting to the start although they do claim to keep the finish open to allow for that. It was still stressing me out though. Hopefully by next year, I will add more margin so that this cutoff becomes a don't care.</div><div><br /></div><div><div>The day arrived and although the weather wasn't perfect (blue sky, almost no clouds and tempes going from 52 to low 70's) I was able to finish my 17th TCM, 70th marathon and 52nd marathon in MN just past my 65th birthday, I saw a lot of old friends along the way which made the day even better along with great support from my wife, my oldest daughter, granddaughter and future granddaughter and text support from my youngest daughter. </div><div><br /></div><div>Only issues were no electrolytes for a few aid stations in a row and of course this was the first time I was counting on it, oh well no harm done. I used the Galloway methodology, my splits were 20/40, run/walk through mile 18 and after 18 I allowed some extra walking to avoid the overheating. My breathing was pretty good throughout with no significant coughing issues. It was interesting to my HR stay higher than normal (Avg - 134, Max 150) but I think that goes to the weather and the pace I was trying to hold for most of the race.</div></div><div><br /></div><div>Here are a few pictures from the day. <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm5k7TOlrZY0UXRYewr_vbf-i9itBcFEFtlxwdnTMOscjhKRodq6Aj1FRkuBYtwfJra8Bzqm9E_rfI8KjaRxbHTELPfFsdBuy21BXxE5JlGaVmwcxl3_tvP7ge4v1amC3KzyeZHaFngrJ_yRrk3M8BD3b16or1RckabJKn1S1HpJlYINj_9tQjl8Tnyw/s2048/IMG_1367.JPEG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm5k7TOlrZY0UXRYewr_vbf-i9itBcFEFtlxwdnTMOscjhKRodq6Aj1FRkuBYtwfJra8Bzqm9E_rfI8KjaRxbHTELPfFsdBuy21BXxE5JlGaVmwcxl3_tvP7ge4v1amC3KzyeZHaFngrJ_yRrk3M8BD3b16or1RckabJKn1S1HpJlYINj_9tQjl8Tnyw/w150-h200/IMG_1367.JPEG" width="150" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"></div></div>This is my view from corral 3 waiting on the start</div><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv-8MTOOsoDiQNFT8bZFArGy3zfzBW0-8_TpWn2cnLbYUH7t-q0T_YfYWkOexAlabGwD9ILAmTbsfkiWS2TBUS8DmK3XligwCAtPAmGLce473aSV52GKEhsNTliTQC68wYq0p2ngzS23100KX1sXSAixK6bL6e6kLhiXl2TwBvQ_o7t_Az7cBkfRFJsA/s2048/IMG_1371.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv-8MTOOsoDiQNFT8bZFArGy3zfzBW0-8_TpWn2cnLbYUH7t-q0T_YfYWkOexAlabGwD9ILAmTbsfkiWS2TBUS8DmK3XligwCAtPAmGLce473aSV52GKEhsNTliTQC68wYq0p2ngzS23100KX1sXSAixK6bL6e6kLhiXl2TwBvQ_o7t_Az7cBkfRFJsA/w150-h200/IMG_1371.JPEG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaj0GAHGwU2HcUP5v8wB3GZWlCX8FMdVzYgg4Gpo2EzEgryKQFs2DcC6lwcAj8jMk0BlmBWEDsLNXs0wcM4ldiLjNAuvIGpipL2LN3T6MKOJ9q7l_0ZQdIjKjJasbpFY1g3wJOf67E-K_c4w7NutxyXZCNA8qFzAxzOEeNs2QfKztfK7OxjA0ZINHeZg/s2048/IMG_1374.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaj0GAHGwU2HcUP5v8wB3GZWlCX8FMdVzYgg4Gpo2EzEgryKQFs2DcC6lwcAj8jMk0BlmBWEDsLNXs0wcM4ldiLjNAuvIGpipL2LN3T6MKOJ9q7l_0ZQdIjKjJasbpFY1g3wJOf67E-K_c4w7NutxyXZCNA8qFzAxzOEeNs2QfKztfK7OxjA0ZINHeZg/w150-h200/IMG_1374.JPEG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhppTodpzoAEcgfgmEcwnIQ39Dk5C0D3DUY9OZC21610AxHmBFK-m7tH0xTGupHKYUiPtYt-rFKgCcyWjtiBXmqeB99t6B7D1Zu5q4NhXkzg8VsWHs3vijEP6TXjZHm2IWrWpqMHdNDFwK5bmLTO9ef9Hi5FvbseSGDiZQWSB1ml5UZ5oeXNfQxSb4unA/s2048/IMG_1375.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhppTodpzoAEcgfgmEcwnIQ39Dk5C0D3DUY9OZC21610AxHmBFK-m7tH0xTGupHKYUiPtYt-rFKgCcyWjtiBXmqeB99t6B7D1Zu5q4NhXkzg8VsWHs3vijEP6TXjZHm2IWrWpqMHdNDFwK5bmLTO9ef9Hi5FvbseSGDiZQWSB1ml5UZ5oeXNfQxSb4unA/w150-h200/IMG_1375.JPEG" width="150" /></a></div><br /><br />Heading to the finish, then seeing my wife, daughter and granddaughter and onto the finish line<br /><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div><p></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-27151167844481215682022-07-01T10:52:00.001-05:002022-10-24T11:57:41.611-05:00Grandma's 2022 (Virtual)<p> My 2022 Grandma's did not go quite as planned, originally we had gotten a hotel in Two Harbors and we were looking forward to experiencing Grandma's from that perspective. The plan was to run my 20th in person Grandma's to go along with my 1 virtual Grandma's, so was this going to be my 20th or 21st, no matter to me as each one I have loved including doing the virtual one in 2020.</p><p>So how did this one change to a virtual, long story short, my wife had a right hip replacement in early April and because they discovered a torn glute muscle that they reattached it slowed her recovery. So I decided to not go to Duluth as Karyn's hip was too big of an unknown and Grandma's allowed me to switch to a virtual marathon, maybe next year I will get my 20th in-person Grandma's. </p><p>So back to the Cannon Valley trail on the only day that looked doable based on the weather as we wwere in the middle of some hot days which was the same day as Grandma's, June 18th. Although I got an early start the temp was 60 when I started and 77 when I finished, blue cloud free sky, light wind. I did 20-40, run-walk splits as I expected my knee and the temp would get to me, which they did but I knew I had time so just kept working through it. I did slow over the last 6 miles as the heat without much shade was definitely taking a toll. </p><p>I would be remiss to not say that I actually do enjoy running a marathon alone especially on this bike trail, it allows me to just focus and process my surroundings without the distraction of people. I know many would find it boring but I enjoy the difference and these pictures help explain why.</p><div class="separator" style="clear: both; text-align: left;">This first one was taken a few miles into the race and if you zoom in you will see a few deer. For the day I saw almost a dozen deer, 6+ turkeys and a bald eagle around mile 23.<span><br /></span></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyvyNVkc9AX_QduTdXUd37i3WXauKzJYJogCX1a7iEQvWEauyiqR8PuSl9gP-r5KdvL3gTTbQ6sYnjYXIL8Ua65hZseAjmsNDBImA5yhbuQctRrYJy_tTX9vyFm_Uml9_sMpAw_s92n-zzRhnSc_dtM7L9hHQdAqw-Ue78ytt3J9X94ErwlCHjFAWVgw/s2048/IMG_1001.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyvyNVkc9AX_QduTdXUd37i3WXauKzJYJogCX1a7iEQvWEauyiqR8PuSl9gP-r5KdvL3gTTbQ6sYnjYXIL8Ua65hZseAjmsNDBImA5yhbuQctRrYJy_tTX9vyFm_Uml9_sMpAw_s92n-zzRhnSc_dtM7L9hHQdAqw-Ue78ytt3J9X94ErwlCHjFAWVgw/w150-h200/IMG_1001.JPEG" width="150" /></a></div><br /><p></p><p>The next two show a few views of the river then an open field and the last one is the bald eagle but again you will need to zoom in.</p><div class="separator" style="clear: both; text-align: center;"></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWIPmFdkhkLtO09Gb63sxJq3MJRJqlh7U60AfGwYyf9PaQBMGHhJvsfWG0-LPtFXF4Gx2RLGPVZbYy6LekLc7W91enDqHDex_jyH4KBimjFokts9jTIRzFSmDCK2uA9NEa7fhqP_rBpAgQeBGhKw6fguTHx8nkhVeV8PanzR1qSNtsDR4ATg8HPeruBw/s2048/IMG_1006.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWIPmFdkhkLtO09Gb63sxJq3MJRJqlh7U60AfGwYyf9PaQBMGHhJvsfWG0-LPtFXF4Gx2RLGPVZbYy6LekLc7W91enDqHDex_jyH4KBimjFokts9jTIRzFSmDCK2uA9NEa7fhqP_rBpAgQeBGhKw6fguTHx8nkhVeV8PanzR1qSNtsDR4ATg8HPeruBw/w150-h200/IMG_1006.JPEG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjewo6JPeTawUro-wzlATfo-QjMtdK3PeOvGkkUp-yCgDzZc8xblePZtyZ8RIFi1T9XLyGPosJ3eq_tVbwwgYrYhCbU49TTBda-qJdadlg7h8FgGlVSc9WpAUwhZpyBIDl-hCE5aXrkW1cpBGno-MW-zEWVpyDPAXlTQRybX13mXGRV6LNmQ7G1cAahKA/s2048/IMG_1004.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjewo6JPeTawUro-wzlATfo-QjMtdK3PeOvGkkUp-yCgDzZc8xblePZtyZ8RIFi1T9XLyGPosJ3eq_tVbwwgYrYhCbU49TTBda-qJdadlg7h8FgGlVSc9WpAUwhZpyBIDl-hCE5aXrkW1cpBGno-MW-zEWVpyDPAXlTQRybX13mXGRV6LNmQ7G1cAahKA/w150-h200/IMG_1004.JPEG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiACC-7YeEPMEsCyVd65Havj4f2_EJ7b3n4c9ba6vvRqkEyQD0htwWzkiXlLtTgNVFpH5nl6Ume0R4rJtsninSWCOk62L7LmifMDuJ4WVpUJveEOURO9bJQJJEFvb4ON2o-FSpJCM3BX004VCJrPZ42dz1R0rswWXBF2rb4aFhAPj51sZ6S0fe4DGSOBw/s2048/IMG_1007.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiACC-7YeEPMEsCyVd65Havj4f2_EJ7b3n4c9ba6vvRqkEyQD0htwWzkiXlLtTgNVFpH5nl6Ume0R4rJtsninSWCOk62L7LmifMDuJ4WVpUJveEOURO9bJQJJEFvb4ON2o-FSpJCM3BX004VCJrPZ42dz1R0rswWXBF2rb4aFhAPj51sZ6S0fe4DGSOBw/w150-h200/IMG_1007.JPEG" width="150" /></a></div></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlp8p9s09v1zfHdyp3fzunqoYt-VIlJkaKROGoLxRatHGpoIeUYvUmKDNtJCiRRwDWtrhAqrh7QwZ3plla8SRGX3S_28IlB5K4Jp-u6ks9jCWxgbJD4n5xhlK3-xfpx37zppQA4X1lFs058gAAkW9W-dHIgPHtuH6p0H5mrFPeCLrCC9QYJcfpEbIlgg/s2048/IMG_1008.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlp8p9s09v1zfHdyp3fzunqoYt-VIlJkaKROGoLxRatHGpoIeUYvUmKDNtJCiRRwDWtrhAqrh7QwZ3plla8SRGX3S_28IlB5K4Jp-u6ks9jCWxgbJD4n5xhlK3-xfpx37zppQA4X1lFs058gAAkW9W-dHIgPHtuH6p0H5mrFPeCLrCC9QYJcfpEbIlgg/w150-h200/IMG_1008.JPEG" width="150" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p><p><br /></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-62213683551746015112022-05-30T09:46:00.003-05:002022-05-30T10:01:32.581-05:00Med City 2022<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.medcitymarathonmn.com/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="205" data-original-width="374" height="109" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOvQywA_ORn_RlRoaGVuNtCM0eCpNQsV6jCaaZp8hmRAhrL2KvcnkothP1DoJANsdCRMHaQNIvCugqi07rgRVOcVFIRNXgwjuG9Kk-YueNtQRIQifXF3XamUjURXYsemv0eNIlXlUZpGS7vMT9juo-yjqFmsWE0LLFNaFMxLSmw6ROpBhh7eGhdg48zA/w200-h109/Screenshot%20from%202022-05-30%2009-39-17.png" width="200" /></a></div>I went into Med City knowing the day was going to be a struggle. I chose to drive down the day of the event which made for an early start but really simplifies running this event. On the drive down, I was able to enjoy a beautiful sunrise and think about the day ahead as the weather forecast was for 67, overcast and humid at the start, heading to 80 during the race. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhybxz6rABaD-2C6F4O-WMifrhNSeJglaz9_YcHRSRtV6txyW6o6I3MTsU510Er31g3Op88wb3_yzRxQc1_Dm4jExrCqFOPG61UkmBWDB9tImqSgng21kmublGq0E8166GNE8m8mgb1Zvo5V80D78m8PvBu1ILEArLP8KYlxqgVCirr2T581khQar3qvQ/s4032/IMG_0986.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhybxz6rABaD-2C6F4O-WMifrhNSeJglaz9_YcHRSRtV6txyW6o6I3MTsU510Er31g3Op88wb3_yzRxQc1_Dm4jExrCqFOPG61UkmBWDB9tImqSgng21kmublGq0E8166GNE8m8mgb1Zvo5V80D78m8PvBu1ILEArLP8KYlxqgVCirr2T581khQar3qvQ/w150-h200/IMG_0986.jpg" width="150" /></a></div>My knee was going to be an issue, since my surgery last year, it has not been right, it may be nothing more than not enough meniscus left to provide the cushioning needed and my weight, running style compressing it or something else, regardless, every running step hurts. Add in coming in under trained at least for long runs and the need to keep the HR managed for my breathing, it was going to be an interesting day.<br /><p></p><p>So with that in mind, I started out doing a 45-20, walk-run split. The plan was to run 13 1/2 minute miles for the first 13, then 14 through 18, then do whatever until it's over without causing additional issues but try to get it in. </p><p>For the first 5 miles, all was going per plan and I was really enjoying being out there, then I noticed my phone's battery was draining fast. I have been using my phone to provide my walk-run cadence, my gps tracking and to listen to podcasts. I shutoff my podcasts and sent Karyn a text that my phone may not last the race and not to worry. She alerted me to thunderstorms at home and asked about our weather, upon checking I could see a thunderstorm heading our way so figured I would be getting wet. Then at mile 8, a sheriff informed us that we were going to be redirected to a school just ahead as the race director was stopping the race. I then proceeded on to the school as the skies opened up. I did run a bit harder than normal to get there quicker which my knee and lungs disagreed with but I knew I would have a few minutes to recover and was trying to avoid getting soaked which I almost did.</p><p>After about 15 to 20 minutes, they restarted the race, my knee was hurting a bit more and I struggled to get back into a rhythm, my phone had dropped to below 30% battery so I figured it wouldn't even make the 1/2 way point. Shortly after, it hit the low battery mode and I shut off my interval timer. I was now debating do I stop or continue, the sun came out and the humidity was intense, I figured the cloud cover would return but I knew the right choice was to stop as running in heat, no watch, no interval timer, knee pain just didn't make sense. I did talk with the 6 hr pacer and I debated trying to go with him but decided for the previous reasons to not. The pacer was Tom Perri, who was completing his 100th MN marathon, 600th marathon and continuing his steak of completing every Med City Marathon, wow. He mentioned he is also dealing with stage 4 prostate cancer, unbelievable he's still able to run and be so optimistic. Made my decision a bit harder as I was only dealing with smaller inconveniences.<br /></p><p>As to the race, it was a new course, we were bused to the Airport instead of to Byron, it had a long downhill (mile 7 to 8) and would loop through Rochester covering parts of the old course. I really liked it. It was also the first time since 2019 that it was going to happen on the Sunday of Memorial day weekend because of disruption from Covid, everything was well done and it was good to see it happen again. Always one of my favorite events.<br /></p><p>As to what next, I switched my Grandma's to a virtual race, so I will be looking to get it in between June 18th through July 5th. Exactly how, well that will be a good question. If I can find a cooler (less humid) day, manage the knee, phone and any other variables, it should go ok.</p><p></p><p><span face=""Calibri",sans-serif" style="color: #1f497d; font-size: 11pt;"></span></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com2tag:blogger.com,1999:blog-77826128811758503.post-10828958329744242022022-05-18T18:25:00.000-05:002022-05-18T18:25:27.736-05:00Wow it's 2022<p>I just logged into my blog and noticed my last post was over a year ago, oops. So much for my retirement providing time to get it going again. Since I retired 2 years ago, it's time to pick it up and start posting again. I started this blog to "t<span>rack my running plans and thoughts and provide a place to remember past running adventures"</span>, some people read it and that's fine but the original intent was to help me remember the good, bad and ugly runs, races and adventures.<br /></p><p>With that in mind, here are my upcoming posts, yes, I will be following through. In no particular order here's what's coming:</p><ul style="text-align: left;"><li>Race plans for 2022</li><li>2021 Running review</li><li>Shoes in the rotation</li><li>Future plans</li><li>Retirement<br /></li><li>Health update<br /></li><li>Favorite places to run</li></ul><p>That's enough for now...................................................</p><p><br /></p><p><img alt=""strength shows not only in the ability to persist but in the ability ..." class="detail__media__img-highres js-detail-img js-detail-img-high" src="https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fs-media-cache-ak0.pinimg.com%2F736x%2F12%2F55%2F32%2F1255326779bf611c7254544e6cee6802.jpg&f=1&nofb=1" style="display: block; height: 262px; width: 262px;" /></p><p><br /></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-79289781843399891172021-02-01T20:30:00.003-06:002021-02-01T20:31:14.330-06:00Retirement Running Plans<p>I started the new year as everyone has with an unsure running schedule as it relates to races but I have put together a training program based on building a different type of base. It sure helps being able to run or workout during daylight hours, a major advantage of being retired in MN where our winter sunlight hrs are limited. Great news as to my running program, it worked through January as shown below:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKKlsJt0g2BbLnTeCSHona5U7-0E3zRuowL4FGfsnHGXvxu_2DbswXUToE8olV4Wb25f7Xg2BGVCva6w02qNH_hoJALT5ST88uts8D-sH3N9IIQkLhFP529Pz7qczskNIjKFYdch_uDCDG/s1037/Screenshot+from+2021-02-01+20-17-58.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="140" data-original-width="1037" height="54" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKKlsJt0g2BbLnTeCSHona5U7-0E3zRuowL4FGfsnHGXvxu_2DbswXUToE8olV4Wb25f7Xg2BGVCva6w02qNH_hoJALT5ST88uts8D-sH3N9IIQkLhFP529Pz7qczskNIjKFYdch_uDCDG/w400-h54/Screenshot+from+2021-02-01+20-17-58.png" width="400" /></a></div><p>What you can see is I have miles recorded for every day except Jan 8th but notice the two shades of green, the olive shaded are my runs and the yellow green are walks. Yes I am adding walking as my cross training at least during the winter months. My theory is getting time on my feet without damage or injury and if my legs or body is too tired to run usually a walk is just fine plus it allows me to plan off days. Part of what I want to see with my walking is faster cadence as my old ultra running buds (Rick, Wayne & Karen) all used to harp on walking fast during ultra's and that you had to teach yourself to do so. My running is still leveraging the Galloway method and although I have seen improvements in my shortness of breath and coughing, it's still a work in progress but I am seeing progress and am hopeful by summer I will be able to run non-stop for a few miles<br /></p><p>Right now I am hoping to run FANS 12 hr and then do some marathons in other states and maybe in MN this fall/winter. Of course, we need COVID to get checked for these fall events to happen.</p><p>That's it for now, hopefully more posts will follow.<br /></p>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com1tag:blogger.com,1999:blog-77826128811758503.post-3748083379569961592020-08-01T08:33:00.001-05:002022-06-06T09:10:36.295-05:00Grandma's Virtual Marathon 2020What a different year, I had originally thought that this year's Grandma's might be last as it was setup so perfect. I was going to run and finish my 20th Grandma's Marathon June 20th, 2020. I loved that symmetry, instead we went "Virtual"<div><br /></div><div>Now in truth, I enjoy running alone and listening to my podcasts, crowds are a catch 22, they provide some motivation but also drain my energy from me. So the thought of a virtual event had some appeal. I debated for months where to run, originally thought about still coming to Duluth and running the course, then I thought about running the Willard Munger trail from about Carlton to the normal Grandma's finish line, these were predicated on our still driving up to Duluth and me running on the 20th. I so wanted a Sammy's pizza after I finished.</div><div> </div><div>After many evaluations of all of the options I available, I chose to run my virtual marathon on the <a href="https://cannonvalleytrail.com/">Cannon Valley trail</a>, in my first attempt, yes, that's right, I had decided to run in Cannon Falls for 6 miles and then run to Red Wing on the trail. </div><div><br /></div><div>Attempt 1: 6/20/20 - I was thinking 26 but aborted at 16, basically a total disaster run, had
issues with my Garmin, my route, my breathing, pace and an issue with foot pain which caused some pain on every step
and it was getting worse so I am thinking it was the source of the pace
problem. I started out doing 30-30 pace which always results in 12 1/2
to 13 1/2 minute runs, not today. But back to my first issue, my route, the plan was for Karyn to drop me off in Cannon Falls, and then meet me later in Red Wing. This is where planning a marathon race from Goggle maps adds some opportunities as I had mapped it out carefully. After being dropped off, I was off and I was following my route map, of course my Garmin didn't want to pick up a satellite, so I struggled with it as I was running. Boy I hate that.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr56ebEiqfOgmAm70jVPULeNksDNnOoyojQ5a--94wLaL1oRJnc32i4X4v2ABiU6QsWKYZ7CITdrtZQXMpQ4RCyxyEhocoGn04yDGd8tH7NupJklPI18bGT6rktZyJL6sz-9nAu1sc1In1xwmiBTfGtvptdPc6P2PxG2n3AH0cBp4P1W7p4UH5CBUViA/s602/Screenshot%20from%202022-05-31%2008-04-05.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="372" data-original-width="602" height="124" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr56ebEiqfOgmAm70jVPULeNksDNnOoyojQ5a--94wLaL1oRJnc32i4X4v2ABiU6QsWKYZ7CITdrtZQXMpQ4RCyxyEhocoGn04yDGd8tH7NupJklPI18bGT6rktZyJL6sz-9nAu1sc1In1xwmiBTfGtvptdPc6P2PxG2n3AH0cBp4P1W7p4UH5CBUViA/w200-h124/Screenshot%20from%202022-05-31%2008-04-05.png" width="200" /></a></div></div><div> </div><div>Then I was back looking at my map to make sure I was on route, I went up a hill and
came to a dead in, later in looking closely at Google maps, I noticed
the road was dashed gray, apparently that means it's planned but not yet
built. Lesson learned, look at the actual map.<br /></div><div><br /></div><div>So after mentally being thrown off, I thought no problem and I would modify my route ad hoc in a few miles to make it all work out. Well, after doing that and finally getting into the spirit of the virtual marathon, I knew I was in trouble as my foot was hurting, my breathing was bad and pace was too slow. By the time I got on the Cannon Valley trail, I was mentally and physically shot.<br /></div><div><br /></div><div>Anyway, the plan is to regroup, tape
the toe, wear different shoes and then try again until I can get through it. For Grandma's I
have until the end of July which is good as I may need it. <br /></div><div><br /></div><div>Attempt 2: 7/11/20 - I made some logistic changes for this attempt, I decided to instead of having Karyn drop me, I would start in Welch, run to Cannon Falls and back and then add in an extra 6 doing an out and back from Welch. Interesting long run as always, had to deal with a thunderstorm at the
start, then heat, foot pain along with GPS start/stop issues so the
mileage is off by a few miles. I again used my walk-run, 30-30 splits but after 14 miles, the heat was getting to me as my HR was spiking and I was struggling. So I decided to stop at 20, a good long run.</div><div><br /></div><div>Attempt 3: 7/22/20 - I made some additional logistic changes, for segment 1, I decided to run out of Welch towards Cannon Falls but to turn around at the rest area, 6
mile out and back plus a bit and then for segment 2, I would go from Welch towards Red Wing around 7 miles out and back plus a bit. I wanted to make this a training run in
MAF so did 40-25 walk-run splits. It worked well all day. I did have
foot pain towards the end of the first segment so switched shoes at Welch and picked up more water/fuel. An advantage of virtual marathons, you can plan your rest stops, even if it takes 3 times to figure it out. Segment 2 went well and although I was wearing out over the last few miles, my run-walk approach worked and I was happy to finish my virtual Grandma's, of course I would
have preferred to run it in Duluth. </div><div> </div><div>The question for me is this going to
be my last Grandma's? My plan had been to make it that as originally it
was going to be my 20th Grandma's run on June 20th of the year 2020. I
guess we will wait and see.</div><div><br /></div>Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-71805398978433002322020-07-24T19:43:00.001-05:002020-07-24T19:47:01.833-05:002020 Plans and UpdatesI realized I never posted a handful of posts from last year as well as previous years along with my race plans for this year.<br />
<br />
One of the posts that I didn't post was on my 2020 plans so I figure I may as well start with it albeit an amended version :-). Here is what my plans were looking like last December, I thought a few might not happen but I sure missed the why.......<br />
<br />
<ul>
<li>Run for the Lakes </li>
<li>Lake Wobegon</li>
<li>Med City</li>
<li>Fans 12 hr</li>
<li>Grandma's</li>
<li>Humpy's</li>
<li>Ultra Loony</li>
<li>Mankato</li>
<li>Another state in the fall/winter .......</li>
</ul>
I knew I would have time as I was planning on retiring in March. Well then the virus hit and all plans have changed. I ultimately delayed my retirement start to mid May, not directly because of the virus but I wanted to help my project reach a milestone and staying helped the team.<br />
<div>
<br /></div>
<div>
The good news is I am now retired and my running has been very positively affected.<br />
<div>
<br /></div>
<div>
I had already signed up for Med City, Grandma's and the Ultra Loony before things hit, all are now virtual events. </div>
</div>
<div>
<br /></div>
<div>
I have completed my virtual Grandma's, longer story there so expect that in the future but I wanted to get this post out so I can begin to capture my running adventures again. </div>
<div>
<br /></div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com3tag:blogger.com,1999:blog-77826128811758503.post-23752336650431025942019-10-16T21:57:00.000-05:002020-04-05T18:05:19.067-05:00TCM 2019I finished my 15th TCM and truth be told it was a disaster, my worse TCM ever. I barely beat the sag wagon but I did hold on and got an official finish.<br />
<a href="https://www.tcmevents.org/themes/tcm/logo.svg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Home" border="0" src="https://www.tcmevents.org/themes/tcm/logo.svg" /></a><br />
Here's my quick overview, the Saturday events were canceled so my Ultra Loony streak ended or I guess get's an asterisk. It was disappointing but the weather was bad, windy and rain and they were concerned with lightning so I think Twin Cites in Motion made the right call, they reacted quickly and their communication was great. They are giving a 10 coupon for a future race which is about all they can do as they had already paid out everything, I will be curious if those of us doing the Ultra Loony or Loony will get 2 coupons. Anyway, for me this was a bad start to the weekend.<br />
<br />
Sunday morning, I felt ok yet had this feeling that something was off. I really just felt off, I figured it would pass as the race got going but it did not and things just kept getting worse.<br />
<br />
As the race was getting ready to start, I had a headache and I knew I didn't have any advil, it was a pounding one (I seldom get headaches so not good). Then to get me even further off mentally, I figured out by mile 1 that my phone GPS was screwed up which is somewhat normal for TCM but it was off the wrong way. Sometimes at TCM it doesn't register so you hit mile 1 in the race but not on the GPS, this time it was off the other way I hit mile 1 well ahead of the mile 1 marker and it continued to be off over the coming miles, ugh. So this again played with my mind as I had no idea of my pace. I knew with my walk/run I should be ok but not what I needed. My next issue when I was thinking about the GPS, I went up the hill at mile 2 and focused on managing my breathing and then realized I had forgotten my inhaler which I needed later<br />
<br />
It was a beautiful, sunny day without a cloud in the sky, which exacerbated the headache, I did get some Advil from my wife at Nokomis and then shortly after that crossed the halfway point, my GPS was slightly over 14 miles (ultimately it registered 28.7 miles for the race). Around mile 16, I started having calf cramps which limited me further as the race went on.<br />
<br />
Ok, with all of those minor things, I was mentally thrown off but I got through it.<br />
<br />
I will reset myself and head to Mankato where the goal is to simply stay relaxed and enjoy everything.<br />
<br />
<br />Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-61893240081829104922019-09-07T21:31:00.000-05:002019-09-07T21:31:23.257-05:00UpdateI have debated getting my blog going again but I think my issues with my running and my stress from work and life have just taken my desire to write anything away.<br />
<br />
Well I have progress to report on my running and my work.<br />
<br />
With my running I have had issues breathing and coughing since I was sick in January of 2018, I had a nasty flu with an even nastier chest cough. I had just switched jobs at work and it was a month after my brother had died. After I recovered or thought I had, every time I tried to run I had an uncontrolled coughing attack and experienced shortness of breath after only a minute of running. It was winter in MN which didn't help but it didn't bother me as I told myself it can take a few weeks and I am just reacting to the cold air. We went to Florida in Feb and it was worse then in MN, that caught me off guard, I continued to depend on the Galloway run-walk method to get my training in for my upcoming marathons. Although, I tried to run in April, May and June without being able to, it was weird and very bothersome. As although my brother had died of lung cancer he had other lung issues and oddly enough his issues had started 5 years before his death after being extremely sick. My brother was 5 years older than me so I can admit know this cough and shortness of breath had me a a little nervous.<br />
<br />
<a href="https://i.pinimg.com/originals/34/e5/4d/34e54d44aef09d7d9a3064ad97ab4abf.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" class="irc_mi" data-atf="0" height="320" src="https://i.pinimg.com/originals/34/e5/4d/34e54d44aef09d7d9a3064ad97ab4abf.jpg" width="213" /></a>The good news is in July of 2018 I started seeing Dr's, turns out my lungs and heart were given a clean bill of health (of course this took many months seeing multiple Dr's and having way too many tests) but I was not able to run beyond a minute, two max. Well after many more visits, it's caused by 3 things which came together as a by-product of that January sickness. I have been diagnosed with probable allergies (allergy medicines), mild asthma (singulair, maintenance inhaler and an emergency inhaler) and vocal cord dysfunction (retraining my body to breathe). This week I successfully ran/walked 4 miles in Lebanon Hills which is not earth shaking news, the news was I ran non-stop for a mile. I have work to do as I figure things out further but I am seeing a path forward. For my upcoming marathons I will still do the run-walk as that way I can avoid (minimize) the triggers that lead to the breathing and coughing.<br />
<br />
With regard to my work, I informed my boss that I intend to retire in March of next year. Makes the hostile work environment (caused by a single VP) we are all experiencing tolerable as I am on a countdown and working to add a few distractions. Next up is I have the UltraLoony weekend, followed by Mankato and San Antonio with a thought of running Madison between Mankato and San Antonio so I can skip the need for a long run. Followed by a family vacation to Florida in January. Well you get the idea, lots of things to keep me distracted from work.<br />
<br />
I looked in my blog post section and saw that I have over 10 posts started (most are race reports from the Grandma's, Maui, FANS, TCM, Med City, Mill Race, Hartford, etc...). So I intend to start working my way through those, probably have said that before but this time I think it will happen.Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-80028528667115313532019-06-23T18:52:00.000-05:002019-09-14T09:10:23.587-05:00Grandma's 2019I completed my 19th Grandma's yesterday (and 50th marathon or longer just in MN) and I think it was marathon number 62).
It was a beautiful day with a strong, sometimes cold tailwind.<br />
<a href="https://s3.amazonaws.com/BibRave/uploads/race/logo/37/thumb_Grandma_s.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Grandma's Marathon" border="0" src="https://s3.amazonaws.com/BibRave/uploads/race/logo/37/thumb_Grandma_s.jpg" style="font-family: inherit;" /></a><br />
I love the event and had wanted to have a good running day but my poor training aggravated by my asthma (still trying to figure it out) resulted in a slow race. I was using the Galloway method (30-30) but maybe I still went out a little too fast even though it didn't feel that way as around mile 8, I lost my breath (with major coughing), I tried the rescue inhaler, it helped but I never fully recovered. It's kind of like it freaked me out so I just couldn't get back in rhythm, so I still have some work to do to figure it out. <br />
<br />
Miles 13 to 18 were a struggle but I had a few highlights, as it was during this stretch I saw Jeff Galloway running and I thanked him for his run-walk program as without it I wouldn't be able to do any running events. Then around mile 17 (I think, I know it was at my low point) as I was frustrated by the coughing and breathing issues and feeling sorry for myself, I saw a sign that said something like "it's ok to struggle, it's not ok to give up, be brave like Gabe", instant motivation and it helped me figure out a way to get to thru the remaining miles.<br />
<br />
After the race Karyn and I had our Sammy's pizza in Cloquet and then decided to drive down to Canal Park, we were able to walk the lakefront, it's beautiful. As we walked, Karyn got a phone call, as she was talking, I got an email giving us the news that one one of my former co-workers son had been killed the night before. Wow, what an instant life moment to put things in perspective. The young man was 19, We have known his Dad and Mom for 35+ years, I had played softball with his father and him. Devastating to see someone so young taken.<br />
<br />
As to Grandma's, I love the event and can't wait to run my 20th Grandma's on June 20th, 2020.
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-14212374434712392322019-02-16T13:09:00.003-06:002019-02-17T14:30:43.916-06:002019 Goals and 2018 Review<div class="post-title entry-title" itemprop="name">
Last year when I was setting goals, I wrote this:</div>
<h3 class="post-title entry-title" itemprop="name">
<span style="font-size: small;"><i><span style="color: #0b5394;">..... <span style="font-weight: normal;">this is my primary running goal for 2018:</span></span> </i></span><span style="font-size: small;"><i><span style="color: blue;"> <b>5o Marathons or beyond completed in Minnesota</b></span></i></span><span style="font-size: small;"><i><span style="color: #0b5394;"><span style="color: blue;"> </span>and then in 2019 I can run 4 more MN marathons </span><b><span style="color: #0b5394;">meaning:</span> </b></i></span><span style="font-size: small;"><i><b><span style="color: blue;">50 marathons completed in Minnesota</span></b></i></span></h3>
<div style="text-align: center;">
</div>
<div class="post-title entry-title" itemprop="name">
<a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSQ9Ep9xKaT6pONTxL-rK3YOWaC7vWIv_HfbvSPYz5jDG6DHIm0" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for motivational running images" border="0" class="rg_ic rg_i" data-src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSQ9Ep9xKaT6pONTxL-rK3YOWaC7vWIv_HfbvSPYz5jDG6DHIm0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSQ9Ep9xKaT6pONTxL-rK3YOWaC7vWIv_HfbvSPYz5jDG6DHIm0" style="height: 182px; margin-top: -3px; width: 273px;" /></a><br />
I went for it last year but a few things got in my way which meant I ended the year at "49 marathons or beyond" completed in Minnesota. I had signed up for the races to reach the goal but the MedCity marathon was shortened for heat and the one I intended to add as a replacement (Walker) was canceled.</div>
<div class="post-title entry-title" itemprop="name">
<br /></div>
<div class="post-title entry-title" itemprop="name">
So this year, my goal is to finish that out and get to 50 and if all goes as planned to get to 50 pure for Minnesota marathons and add in a few additional states as I meander towards my marathon in every state goal. One other goal I am debating and hope to go for is to run a 100k race in August (Badger Trail 100k) to celebrate my anticipated 62nd birthday the following month. I will discuss a few additional goals for 2019 in a future post.<br />
</div>
<div class="post-header">
</div>
How would I describe 2018, another mixed year for my running and life. I had
many highs and a few lows and the lows are definitely helping keep my true
priorities in life in sync.<br />
<br />
<div>
</div>
<div>
Highlights:</div>
<div>
<ol><a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTLOCZ7zID3wO-C3hjYAd8UMGRgo9gVbY-l82T69VKb5MDOLYAbcw" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for motivational running images" border="0" class="rg_ic rg_i" data-src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTLOCZ7zID3wO-C3hjYAd8UMGRgo9gVbY-l82T69VKb5MDOLYAbcw" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTLOCZ7zID3wO-C3hjYAd8UMGRgo9gVbY-l82T69VKb5MDOLYAbcw" style="height: 165px; margin-top: 0px; width: 295px;" /></a>
<li>Watching my granddaughter grow up</li>
<li>Enjoying the success of my daughters (they are doing great in their
jobs but they are both outstanding young ladies and continue to be a joy as they continue to grow and mature)</li>
<li>Time spent with the family</li>
<li>Participating at FANS 12 hour and stopping after 8 hours to celebrate my anniversary</li>
<li>Completed Grandma's again</li>
<li>Finished the Ultra Loony (charter member continues)</li>
<li>Finished 6 marathons (Lake Wobegon, Grandma's, Mill Race, TCM, Hartford and Mankato which included adding 2 more states - Connecticut and Indiana) </li>
<li>Finished an ultra (FANS)</li>
<li>Galloway method continues to work</li>
<li>Was able to run or at least participate in many races thanks to the Galloway method (see 3 below)</li>
</ol>
</div>
<div>
Lowlights:</div>
<div>
<ol>
<li>First marathon was the fastest just like last year, go figure (or is that a good thing)</li>
<li>Disruptive work life </li>
<li>Struggled with coughing and shortness of breath, will write more on this in the future but the Galloway method was the only reason I got through any runs as I was unable to run for more than 2 minutes and normally was coughing/gasping after the first minute.</li>
<li>Had another brother die in December</li>
</ol>
<div>
As to 2019, I am looking forward to keeping all
things in perspective and working to cherish the important things in
life which are my family, my faith and my running which helps me keep it
all together both mentally and physically. </div>
</div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com2tag:blogger.com,1999:blog-77826128811758503.post-33157926353101550482018-05-19T09:42:00.000-05:002018-05-26T10:08:45.532-05:00Lake Wobegon 2018My first marathon of the year and what a great day. I went into the race with some inconsistent training after being sick in January and dealing with a nasty cough through the spring but my faith in the Galloway method paid off but first some background.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.scrr.org/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="St. Cloud River Runners" border="0" src="http://www.lakewobegontrailmarathon.org/Images/SCRRscreen.jpg" height="88" width="200" /></a></div>
<a href="http://www.lakewobegontrailmarathon.org/">Lake Wobegon</a> is a runners race (it's been put on by St. Cloud River Runners), not a large field and only the marathon, not a lot of fan support but an extremely well organized and supported race. This was to be my 3rd time at Lake Wobegon. The <a href="http://mwrunfar.blogspot.com/2014/05/end-of-dream-dnf-at-lwtm.html">first attempt</a> was a DNF when I was trying to run through a meniscus tear. The <a href="http://mwrunfar.blogspot.com/2015/05/lake-wobegon.html">second attempt</a> went far better all things considered as I had had the knee surgery the year before and had ruptured my plantar the year before so I had some residual issues going on.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPqMVZtDhCqtAQ5SQqvo6cL66qpk_8M4ncsp4P7h9pCIeYKc_0uTWDzvEwgsKRNMBAtP8B3JoxKVOGHuQEMcIwT46jMSGcddFCgc7ebOQz5zsmo-KchrlWGm0S4yccqoqSgOkB_Q3Ra96X/s1600/LakeWobegon.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="566" data-original-width="619" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPqMVZtDhCqtAQ5SQqvo6cL66qpk_8M4ncsp4P7h9pCIeYKc_0uTWDzvEwgsKRNMBAtP8B3JoxKVOGHuQEMcIwT46jMSGcddFCgc7ebOQz5zsmo-KchrlWGm0S4yccqoqSgOkB_Q3Ra96X/s200/LakeWobegon.JPG" width="200" /></a>The race starts at Holdingford High School and it takes us about a mile to pick up the <a href="https://lakewobegontrail.com/">Lake Wobegon Regional Trail </a>where we head southwest for about 10 miles or so to Albany, from there we hang a left, head over to Avon and then on to St. Joseph. The trail is mostly flat with some gradual grades as you might expect on an old railway bed. The trail is asphalt and we had plenty of aid stations and volunteers.<br />
<br />
As to my race, well it started out with a problem. We stayed at a hotel in St. Cloud and I forgot my race number, thankfully they provided me a new number as we didn't have time to go back and make the start time. After that things went fairly well, I had planned on using the Galloway method using 30-30 increments. It worked well up until the last 4 or 5 miles where I slowed down by a minute per mile. Part of the reason was the shoes I wore (Hoka Clayton 2) had started cutting into a toe around mile 5 and I tried to ignore it but as time went on, well it become harder so my mental energy took a hit dealing with that, along with that I messed a bit on fueling and well I hard run 20+ miles. Overall though I was pleased. My internal goal coming into the race was to be under 5 1/2 hrs, ideally beat my time from the Pig from the year before of 5:25, realistically though I had trained better for the Pig as the year before our winter was more runner friendly and I had not been sick like this year. My time was 5:33 and I was quite happy that they got it right considering my bib mistake.<br />
<br />
A couple of other things, for this years race for signing up early we got a pullover and they also provided gloves and a mini back pack at packet pickup and the finisher shirt and medal at the finish. Along with plenty of pizza, water and pop.<br />
<br />
Next up MedCity.Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-16950765211514970122018-01-20T14:59:00.004-06:002018-02-22T20:09:07.931-06:002018 GoalI was looking through my running log over the holidays and I was thinking about what states to do as I wanted to click off at least a couple more. I have run over 60+ marathons or beyond and have gotten through 14 states for my 50 state quest. I was also pondering what my overall goal should be for the year as well.<br />
<br />
When the numbers side of my brain noticed something, I have also completed 44 marathons or beyond in Minnesota, so with just 6 more I could take claim to having run 50 marathons or beyond in one state. I had already signed up for 3 (Grandma's, Med City and TCM (Ultra Loony)) and was about to sign up for Lake Wobegon. So that would get me to 48, so I mentioned it to my wife and she said go or it.<br />
<br />
I have been sick for the last week with a nasty cold so I have glanced at my options and on Monday I saw that it was the last day to enter the lottery for Moose Mountain. I debated it for awhile and thought about the fact that I still haven't been able to run trails but I have a theory that if I use running poles to take the load off the knee I would be able to do it. And I kept telling myself, what a great way to test the theory and finally run Moose Mountain. At the time, I had a fever of around 102 and I ended up deciding that entering the lottery with an unproven theory would be stupid and I did not sign up. The funny part to me in thinking about that today, in the past I would have signed up and then try to train for it and I would do it no matter what and at some point my wife would talk to me about why do you keep sabotaging yourself by doing something you know better than to do, so this tells me that I think more rationally or practically with a fever. Interesting for me to ponder.<br />
<br />
So I am debating should I do Run for the Lakes and FANs or Afton 50k (again probably not a good choice based off my 25k race in 2016) and that way TCM would be my 50th (makes sense since it was my 50th marathon completed). Or the more logical option would be to go for Run for the Lakes or Walker and then do Mankato for the 50th. Walker would be the better choice as this would space out 3 in the spring and then 3 in the fall.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgalv953MKLNCxs6xU0T6W03PpUDD-X8z5uKX0R1ITvyBeXyWst5Z8nf4B6en9lDw7Svg26Djb6FflhYBgABgAVnqQQhl9H7ME3ccbLESqHE2Vn3jt00t919YVabMCTAKIhhxFkMLTXLKPY/s1600/RunningQuote013.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="537" data-original-width="745" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgalv953MKLNCxs6xU0T6W03PpUDD-X8z5uKX0R1ITvyBeXyWst5Z8nf4B6en9lDw7Svg26Djb6FflhYBgABgAVnqQQhl9H7ME3ccbLESqHE2Vn3jt00t919YVabMCTAKIhhxFkMLTXLKPY/s320/RunningQuote013.jpg" width="320" /></a>Things to continue to ponder but this is my primary running goal for 2018:<br />
<br />
<div style="text-align: center;">
<span style="color: blue; font-size: large;"> <b>5o Marathons or beyond completed in Minnesota</b></span><br />
<br /></div>
Then in 2019 I can run 4 more MN marathons and that will give me:<br />
<br />
<div style="text-align: center;">
<b><span style="color: blue;">50 marathons completed in Minnesota</span></b></div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-84650393871892812692018-01-01T09:19:00.000-06:002018-01-21T09:19:38.939-06:002017 in ReviewHow would I describe 2017, a mixed year for my running and life. I had many highs and a few lows and the lows help me keep and put my true priorities in life in sync.<br />
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQhNriLLNhjD5n2__TKrxDgu2UIlyIHvmI1mJjZjDyRmN0mOrf4MoneMTeESzQbNB2u8KLgjsMFy6O4NQluOzAdWP-dtGFEAwYaZotcPpTtWd7xcr_APVCM8rhzCOi30sss250GmMtZm4w/s1600/Running+-+Going+too+far+-+TS+Eliot.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="793" data-original-width="736" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQhNriLLNhjD5n2__TKrxDgu2UIlyIHvmI1mJjZjDyRmN0mOrf4MoneMTeESzQbNB2u8KLgjsMFy6O4NQluOzAdWP-dtGFEAwYaZotcPpTtWd7xcr_APVCM8rhzCOi30sss250GmMtZm4w/s320/Running+-+Going+too+far+-+TS+Eliot.jpg" width="295" /></a></div>
<div>
Highlights:</div>
<div>
<ol>
<li>Watching my granddaugher grow up</li>
<li>Enjoying the success of my daughters (they are doing great in their jobs but they are both outstanding young ladies and have been a joy to watch as the continue to grow and mature)</li>
<li>Time spent with the family</li>
<li>Surprising my nephew at the Flying Pig and running it.</li>
<li>Completed Grandma's again</li>
<li>Finished the Ultra Loony (charter member continues)</li>
<li>Won a pair of Brooks Leviate's at TCM (arriving in January)</li>
<li>Finished 4 marathons (add added a state)</li>
<li>Galloway method continues to work</li>
<li>Was able to run</li>
</ol>
</div>
<div>
Lowlights;</div>
<div>
<ol>
<li>First marathon was the fastest (or is that a good thing)</li>
<li>Disruptive work life</li>
<li>Tore hip adductor </li>
<li>Brother died in December</li>
</ol>
<div>
As I head into 2018, I am looking forward to getting and keeping all things in perspective and working to cherish the important things in life which are my family, my faith and my running which helps keep it all together both mentally and physically.</div>
</div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-69922256377941535132017-10-13T19:10:00.000-05:002018-01-21T09:28:54.534-06:00Ultra Loony Completed<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNpTuGfyaWeUPJeDLW-o1RoChZxNktrelQqu4OZjYgK6dedvTtnaEFqZnruD-6AaZ4qXuNMf55VlsgdXcG4qxBQsDRZ9XO9bCZiU_kXI66qJJ9Go1BPtdlaiQosUKB0l7Cr9aKbrdIs5B/s1600/Running+-+regret+not+trying.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNpTuGfyaWeUPJeDLW-o1RoChZxNktrelQqu4OZjYgK6dedvTtnaEFqZnruD-6AaZ4qXuNMf55VlsgdXcG4qxBQsDRZ9XO9bCZiU_kXI66qJJ9Go1BPtdlaiQosUKB0l7Cr9aKbrdIs5B/s200/Running+-+regret+not+trying.jpg" width="200" /></a>Another Ultra Loony completed, this one was the most interesting of them all although each one has been a great adventure. I went into the event with 3 weeks of not quite normal training after 6 weeks of not being able to run. Up until the first race started I wasn't sure if I had should even attempt trying to do the races. I had run every Ultra Loony and although I finished the slowest or all Ultra Loony finishers last year I still finished (last year was another race running through an injury). Part of my mindset for this years race was although the pain was far more difficult to absorb than the previous year, I had manage it during the 3 weeks I worked to get to marathon pace and I hadn't tore it again so maybe it would hold or I could deal with it. Plus, I had tapered a week, so my injury might even have healed and then you add in the normal marathon magic and I just had to go for it.<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
The weather forecast was great for Saturday and ok for Sunday for temp but rain was in the forecast. They ended up right.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdiO-cUi2buC7-yKj40CINadpyxAKM-Qb90zFK7tKfIOrp_G2-2ijT_HspPvoS-4Hdo_s-FujaZ56UqE_DpDMZzH3727YNl9RppeCCw_QEpYwswabVLZjJtR53k4Y1iTJt7qSNJQ7K85b_/s1600/TC+Ultra+Loony.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="223" data-original-width="223" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdiO-cUi2buC7-yKj40CINadpyxAKM-Qb90zFK7tKfIOrp_G2-2ijT_HspPvoS-4Hdo_s-FujaZ56UqE_DpDMZzH3727YNl9RppeCCw_QEpYwswabVLZjJtR53k4Y1iTJt7qSNJQ7K85b_/s200/TC+Ultra+Loony.jpg" width="200" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmbPyiJwC1oVu8fOs8WJKCUzg9mnLxS-Il9RTjv6m8kmT4butXn4SuCxjFx7aei0A_N7u1fOeUyZCeXJBY5xUhI0XdvRkPPeY7zLP5Kao2Rr7n7jtpBjBFuwyicm00JRDT7dYWKuuTdzc7/s1600/TCM_10k.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="381" data-original-width="568" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmbPyiJwC1oVu8fOs8WJKCUzg9mnLxS-Il9RTjv6m8kmT4butXn4SuCxjFx7aei0A_N7u1fOeUyZCeXJBY5xUhI0XdvRkPPeY7zLP5Kao2Rr7n7jtpBjBFuwyicm00JRDT7dYWKuuTdzc7/s200/TCM_10k.JPG" width="200" /></a> The first event was the 10k which I again was running with my wife (Karyn) and besides the hip adductor pretty much wouldn't allow me to run hard at all but I wasn't sure if I could hold her pace or not. The good news was that Karyn didn't push it hard (thank you) and had decided to do a 10-1 run-walk method which I went along with. It kept it mentally easy for me and the only complication was when I talked to an old friend at the water station at mile 5 and then I had to push it to catch back up to her. That was not easy but I made it and did no damage. So in some ways although I did have moderate pain, I was able to endure it and get to the finish line. Although, coming down the hill to the finish line was a problem as every step radiated in the hip but I manage it.<br />
<br />
The next event was the 5k and this year my daughter (Katie) and her husband (Andrew) decided to run so I decided to just go my own pace and let them go at their own pace. I knew with my run-walk method especially in a 5k, it might not be easy to stay with them. As it turned out, I got a bit swept up in race excitement and really was enjoying the new course, they took us down Selby and then looped over to Summit versus the normal up Summit, turnaround and back down Summit. A nice change. I was able to actually run a bit faster than I had planned and other than the downhill to the finish I was quite pleased. That radiated a little more than it did in the 10k. I finished with no damage and then my daughter and her husband finished shortly after me.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6mhANHSpeGz0tyWZfMjH4SCsw_0AQfSQl0kKj6KA-MFzYqzobfmjiadbR6CBST0NEmWmFTgEGjW3q8awYAu_MPEkOcH641Z4Pcq6QxSLzEG2sxgnO4_YrjDaM0UCC1KxBgCCGBAv2gEjf/s1600/Maddie+2017+TCM+weekend.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="443" data-original-width="244" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6mhANHSpeGz0tyWZfMjH4SCsw_0AQfSQl0kKj6KA-MFzYqzobfmjiadbR6CBST0NEmWmFTgEGjW3q8awYAu_MPEkOcH641Z4Pcq6QxSLzEG2sxgnO4_YrjDaM0UCC1KxBgCCGBAv2gEjf/s200/Maddie+2017+TCM+weekend.JPG" width="109" /></a>The highlight of the Saturday events though was watching my granddaughter (Maddie - age 2 1/2) run the 1/2 mile. She had a smile on her face the whole time and watching her zigzag the course with her parents was a delight. She even fell down and popped right up and kept on going. When she came over to high five my wife and myself, we were thrilled.<br />
<br />
The marathon, the big and final test as during my 3 week ramp I had not been able to go over 10 miles without experiencing serious pain. Originally my youngest daughter (Kristin) had signed up but her work schedule had kept her from getting in the runs she needed to be able to do the race and as it turned out was out of town for the weekend.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0_R3YNDTZgj4fH9RhiPZ4A1zYfY-42c5OMREcGUwoIc2x_2h6sK0WCDrq3BUlpds9-DJA93JEh9mikDSH1x8nsFkmMrTlagWtQFjjyI87nnJc0hZx6m9l0YhRhR08P6sv9dqyqB8j0fsO/s1600/Finding+strength+in+pain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="743" data-original-width="495" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0_R3YNDTZgj4fH9RhiPZ4A1zYfY-42c5OMREcGUwoIc2x_2h6sK0WCDrq3BUlpds9-DJA93JEh9mikDSH1x8nsFkmMrTlagWtQFjjyI87nnJc0hZx6m9l0YhRhR08P6sv9dqyqB8j0fsO/s200/Finding+strength+in+pain.jpg" width="133" /></a>I had rested the week leading up to the marathon and had not had any change in pain on Saturday so I was hoping I would hold up. I have run so many events injured that whether I like it or not, I have to face the fact that for whatever reason, I am comfortable to embrace and manage running in pain. I am sure the psycho babble folks could explain it and probably tell me of my character flaws, I just know I can do it so I do and I don't think I am the worse for doing so, in many ways I think it has helped me to have greater confidence and belief in myself as continuing to push through pain has given me satisfaction. Don't misunderstand, being injury free and trained so I can run hard and finish strong is even more satisfying.<br />
<br />
For the marathon, my only goal was to finish ahead of the cutoff and with that in mind my plan was to try and run around 13 min/mile pace through the first 10, then 15, then 20 and then get to the finish. Oh with this in mind I did have one other goal, run mile 21 to 22 faster than the previous 20 miles average pace. If I did this then I would win a free pair of Brook Leviates. The concept of winning those shoes kept me thinking about going slow and to take it a mile at a time.<br />
<br />
The day ended up having more than a few twists. The plan was again for Karyn to drive me to the light rail station in Bloomington and then pick me up at the finish line. The first twist, Karyn woke up with the flu, so I drove myself to Bloomington thinking she might recover enough and still make it or my daughter was coming so maybe I would get a ride from her.<br />
<br />
At the start line, I met some friends for a work picture as my company had formed a TCM marathon corporate team. We met at the Viking ship, as a Bears fan, it was awkward and what's up with "skol". I also looked for my Marathon Maniacs group as we too talked about meeting up at the boat for a picture but with the rain disrupting the morning, I did not see any maniacs. The race started without any issues and the first 5 miles went great, my pace was around 12:50, not 13 but not 12:00 or 12:30's so I was doing good and the pace had felt easy and the hip pain was mostly negligible. I was basically doing 30-30 galloway but would add extra walking time to keep the mile from getting too quick.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsEv9qAE7QsSSyYFr5MofqqdK-Og23WG9xQCR4JsereuoQVpey5RrtQxCilRinq5_SAr7euq-xNdLZkHcnSmIEcTIpyZgHQzuCfwYIuZALxivv2HDtbaikT1CBwdaiFo9tHPbQjbZFt-U/s1600/Running+Dont+give+up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="515" data-original-width="400" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsEv9qAE7QsSSyYFr5MofqqdK-Og23WG9xQCR4JsereuoQVpey5RrtQxCilRinq5_SAr7euq-xNdLZkHcnSmIEcTIpyZgHQzuCfwYIuZALxivv2HDtbaikT1CBwdaiFo9tHPbQjbZFt-U/s200/Running+Dont+give+up.jpg" width="153" /></a>As I cross the road to go around Calhoun, my left knee flipped out and I had excruciating pain (this is my knee with almost no medial meniscus left and the one that I had a cyst in it a while back right on the joint line). I tried to hop/skip/run/walk through it which didn't work and then I had to go to a very slow awkward walk as it was still hurting. As I started to freak out, I just kept walking and telling myself, it's ok, give it time, you are doing fine, you are still moving forward. I just needed to chill and relax and see if it goes away. Thankfully after a little more than a quarter mile it did and I was able to resume my pace. The knee was a bit tender going around Calhoun and Harriet but it was manageable and it took the focus off the hip.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSHOBq7UNvQg33uTq_v1LfgMr-8AtvX6UT3FRIr2kq1vSHbPw_9YP_oARXNwUtDEe7z8NtdrDl-otLfQ4iE2z0APwhK3QgPxBex-FWDJfyVDM6Yp6nsfC-WsGP3vej5xoGJvMhfsind45f/s1600/Runninf+Positive.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="218" data-original-width="233" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSHOBq7UNvQg33uTq_v1LfgMr-8AtvX6UT3FRIr2kq1vSHbPw_9YP_oARXNwUtDEe7z8NtdrDl-otLfQ4iE2z0APwhK3QgPxBex-FWDJfyVDM6Yp6nsfC-WsGP3vej5xoGJvMhfsind45f/s200/Runninf+Positive.jpg" width="200" /></a>I ran into a buddy from work around mile 9, he provided me a great pick me up as provided some very positive comments and after chatting with him I started believing I would be able to do it and the positive energy was just awesome and it lee me to thinking, enjoy this, you will give it your all, it's one step at a time, just stay focused in the moment. I started to process the race by just looking at the next milestone in front of me, like get to Nokomis, get to Minnehaha Falls, get to the river, get to the beer stop (normally the Hash House Harriers provide it before the Franklin bridge), cross the river, get through Alarc wall, get to St. Thomas hill, get to the real beer stop, get to Summit, get to the hill, Finish. But for now, just keep moving forward and focus on where you are not how far you have to go and enjoy every minute as you are doing what you love.<br />
<br />
As I neared the 1/2 way point, I saw my Katie, Andrew and Maddie, what a great pick me up. They said to keep going and they would see me for sure at St. Thomas. I have had unbelievable support from my family for my running and I so appreciate what they have allowed me to be able to do. Thank you!!<br />
<br />
After Nokomis on the way to Minnehaha Falls, I saw a legendary ultra runner named John Taylor (he is a 100 miler finishing machine and always is so positive) who was watching the race. I yelled his name expecting him to just wave or something (probably thinking who was that guy as we have chatted in the past but it has now been years since I have been able to run trails or we have talked), yet he recognized me which again gave me a huge mental boost. I do so miss the trail running community and the trails.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJpOpJM0nmON9dKEnsCbTv1rRuX_y2raBfrtssx5yZ4MQdi92T4gBZ8CwZNOjcYnp2jADxMfW5Z2qQuAzQAFLV1JznWCwzpD14cyEq9a-fnjNbR2gJNmIzaUMhkq_I7eEfFTHIJA7Eklbq/s1600/Running+-+Rain.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="747" data-original-width="747" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJpOpJM0nmON9dKEnsCbTv1rRuX_y2raBfrtssx5yZ4MQdi92T4gBZ8CwZNOjcYnp2jADxMfW5Z2qQuAzQAFLV1JznWCwzpD14cyEq9a-fnjNbR2gJNmIzaUMhkq_I7eEfFTHIJA7Eklbq/s200/Running+-+Rain.jpg" style="cursor: move;" width="200" /></a>As I got through the Falls, the rain started picking up, we had some off and on rain earlier but nothing sustained. Now I do love running in the rain, I don't like to have to go out the door into the rain but rain during a run, I enjoy. As I went down West River Road, I was hurting but I knew I was on pace to finish and I kept telling myself, you are doing this, you hip has held up through 15, just get to 18, enjoy the rain, you know you will not stop so keep the pace so later if everything blows up, you can walk to the finish. I was hobbling during this section but so were a lot of other runners. As I neared the Franklin bridge, I was almost freaking out again but this time with an overwhelming amount of positive energy that I was going to make it. I crossed over the river and my focus turned to maintain the pace so that you can win the shoes. I had decided before the start that if I could run the pace I should that I would go for the shoes and run mile 21 up the hill as hard as I could, if my hip blew, I would walk it in. This strategy worked great during the race as it kept me moving at my planned pace with no urgency to go faster as that might take away my chance for shoes (and blow out the hip).<br />
<br />
Mile 21 came and I went for it and I did it! Here is a copy of what I received from Brooks after the race:<br />
<br />
<i><span style="font-family: inherit; font-size: x-small;"><span style="background-color: white; color: #222222;">Dear Runner,</span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">Congratulations! You successfully conquered the </span><span class="il" style="background-color: white; color: #222222;">Brooks</span><span style="background-color: white; color: #222222;"> Infinite Energy Mile during the Medtronic Twin Cities Marathon. You have won a free pair of </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.twincitiesinmotion.org/click.html?x%3Da62e%26lc%3Dq4%26mc%3DW%26s%3DU2%26u%3DC%26y%3Dk%26&source=gmail&ust=1516630033057000&usg=AFQjCNHmai6EzcS9jkAp8Jcxjx0fKyNPKg" href="http://www.twincitiesinmotion.org/click.html?x=a62e&lc=q4&mc=W&s=U2&u=C&y=k&" style="background-color: white; color: #1155cc;" target="_blank" title=""><span class="il">Brooks</span>Levitates</a><span style="background-color: white; color: #222222;"> as a result of your tremendous accomplishment. </span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">As a reminder, the </span><span class="il" style="background-color: white; color: #222222;">Brooks</span><span style="background-color: white; color: #222222;"> Infinite Energy Mile was between mile markers 21 and 22 on the course, and you won by having a faster split time for that mile than your average pace from the start of the race to the beginning of 21. That is not easy, and we commend you!</span></span></i><br />
<i><span style="font-family: inherit; font-size: x-small;"><br /></span></i>
As I got up the hill I saw Katie, Andrew and Maddie again, what a great pick me up as the weather was not good for spectators. I asked her if she had talked to her Mom and she said she was not feeling any better. After I went by them, I thought that they must have brought 2 cars, wow what dedication to supporting me as I knew her husband had to go in to work around 2. I was hurting a bit as I continued past St. Thomas, part of the pain was normal based on my limited running coming into the event, part of it was the hip was still not happy with me for running up the hill (or probably at all) to go for the shoes. The pain was manageable as I knew I could still make the cutoff by walking it in but I wanted to finish this up as quickly as I could as the rain was starting to affect many runners around me and I thought it might get me as well. So I just tried to stay in the moment and worked to keep the run-walk thing happening. I again have to give credit to Jeff Galloway's Run-Walk program, as it again was working for me so unbelievably well that I was almost in shock that I was able to do this race thus far so consistently. Thank you Jeff!.<br />
<br />
Before too long, I was on John Ireland and headed to the hill. As expected it hurt but it was still a good hurt as I was about to finish my 12th Twin Cities Marathon and complete my 4th Ultra Loony Challenge (and maintain the charter streak :-)<br />
<br />
I saw Katie and Maddie as I came into the finish and stopped and chatted, she said she would be getting a ride home as her husband did have to go to work. I thought to myself, that might be a problem. After the finish, I picked up my clothes (a dry shirt and jacket were so needed and felt so good) and medals and I told Katie that no problem getting a ride except my car was at 28th street station. We checked with Karyn (not doing well enough to drive) and discussed options (Uber, etc...) but decided to take the light rail from St. Paul to US West to pick up the light rail to where my car was (Green Line to Blue Line - approximately an 1 hr and a half but free for those that were running today). This was working great and Maddie was enjoying the train ride except our timing wasn't good as we arrived at US Bank Stadium coincided with the Viking game ending so it was a packed train to our stop (it was the most purple I have ever seen). It all worked out just fine, Maddie was a hit with the Viking fans and they were interested in hearing about the marathon. And I would be remiss to not say the Fans were very nice, almost made me think good things of the Vikings and yes I had told them I was a Bears fan.<br />
<br />
We had one more issue in getting home, I don't have a car seat in my car so the last complication was driving home to get Karyn's car and then heading to the MOA to pick up Katie and Maddie.<br />
<br />
The good news is it all worked out just fine.<br />
<div>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-gcb3i9m0iVJz9gFWt4zW1h6eggo1wVzs_cwUmS57mg_JJw43Gwgj_uhDj6QeuHaGGrChvHwOS-ntLea-pZGv1MlqtHerFB_Xrwf5ioP_75UTvJwURoig2JQhbskR-5w6K4FEnKy7yPgi/s1600/Runner+hard+to+explain.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="188" data-original-width="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-gcb3i9m0iVJz9gFWt4zW1h6eggo1wVzs_cwUmS57mg_JJw43Gwgj_uhDj6QeuHaGGrChvHwOS-ntLea-pZGv1MlqtHerFB_Xrwf5ioP_75UTvJwURoig2JQhbskR-5w6K4FEnKy7yPgi/s1600/Runner+hard+to+explain.jpg" /></a>To sum up this event, I ran a conservative (slow pace) and was able to maintain it most of the way. I am pretty sure it allowed me to win the Brooks shoes as mile 21-22 was my fastest mile of the first 22. The hip did better than I thought and although we had 10 miles of rain, it was mostly light. The temp was good and I am quite happy to have made it through the events.<br />
<br />
I love being able to enjoy the events of Twin Cities Marathon weekend with the family and this year watching Maddie finish her first race was a blast, with her huge smile and determination to finish, she epitomized the fun of running, what a great event and what great memories from it.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAl8gh512oNWYHuWFdBC3Q36U1pLvY7sTrohRsMjQV0i-kCgrekPgjgGvs9vQvoBOCbWmIUAgMjDzy5tOVncigRXWse_SP87EwTOGq6Zn0RTVGw3YHCiiDrP8p2K_dx-CXT_Hp3prUu4Xk/s1600/UltraLoony+medals+2017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="637" data-original-width="1133" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAl8gh512oNWYHuWFdBC3Q36U1pLvY7sTrohRsMjQV0i-kCgrekPgjgGvs9vQvoBOCbWmIUAgMjDzy5tOVncigRXWse_SP87EwTOGq6Zn0RTVGw3YHCiiDrP8p2K_dx-CXT_Hp3prUu4Xk/s320/UltraLoony+medals+2017.jpg" width="320" /></a></div>
<br />
<br /></div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-21887479748958292372017-09-21T20:21:00.001-05:002017-09-23T14:37:52.748-05:00Ultra Loony update - "ok to go"?On this morning's run, for whatever reason I kept thinking about should I run the Ultra Loony, can I do it, can I endure it, and then I started thinking differently, I kept saying to myself, I am ok to go, ok to go, ok to go and then this movie popped into my head and I simply laughed to myself:<br />
<br />
<a href="https://youtu.be/GinvzbONjD0"><iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/GinvzbONjD0" width="560"></iframe></a><br />
<br />
I am becoming optimistic that I will be able to make it through the weekend, the Saturday events are for sure good now, the question will be what happens during the marathon. As a reference, I ran 4 miles today on the Greenway and was able to maintain what I had hoped would have been my marathon pace, now it's probably my 10k pace. When I did try to push the pace further, the hip twinged and I throttled back as it started to throb. I have run this route quite a few times so I decided to check my times in Strava, you can see that today's run was the slowest, oddly enough the fastest was from the week before the injury, oh well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKCpow2WSBLQk-43TCfMOtdWkn1YRMyY_zEtzKGTX6ZabaaD-NgQ7vqtYuZI8TpCHPmK31a-H45gYnSEqT6PmzpRQGvbgrRYNcQeeNPDKmvxL3cXnlP_KUtLWFyNvqhyphenhyphenbYd_Jb5lgNCE8_/s1600/Strava+TCM+readiness.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="523" data-original-width="1161" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKCpow2WSBLQk-43TCfMOtdWkn1YRMyY_zEtzKGTX6ZabaaD-NgQ7vqtYuZI8TpCHPmK31a-H45gYnSEqT6PmzpRQGvbgrRYNcQeeNPDKmvxL3cXnlP_KUtLWFyNvqhyphenhyphenbYd_Jb5lgNCE8_/s400/Strava+TCM+readiness.JPG" width="400" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<a href="https://i.pinimg.com/736x/44/b2/30/44b2301cea87631c320a3db3a1847c9b--running-motivation-running-quotes.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for running through pain images" border="0" height="203" src="https://i.pinimg.com/736x/44/b2/30/44b2301cea87631c320a3db3a1847c9b--running-motivation-running-quotes.jpg" width="320" /></a><br />
I will be going on a few more runs between now and the marathon as part of my taper, a longish run over the weekend (10 to 13 miles) and then a handful of 3 to 5 mile runs. I hope to see continued improvement in the hip and I still need to decide which shoes will give me the best chance of finishing or do my shoes matter? Will I be able to do it? Can I manage the pain? What else can go wrong?<br />
<br />
Regardless of all of this, the bottom line is that I am just happy to be where I am..............Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-83070875543269132072017-09-18T20:58:00.001-05:002017-09-23T14:38:29.085-05:00Ultra Loony update Well, the training so to speak is in the bag and it's taper time for TCM weekend, I got through 17 miles yesterday and I have a chance. Here are my weekly totals for the last 7 weeks:<br />
<br />
<table border="0" cellspacing="0" cols="1" frame="VOID" rules="NONE" style="text-align: center;">
<colgroup><col width="53"></col></colgroup>
<tbody>
<tr>
<td bgcolor="#CCFF99" height="17" sdnum="1033;" sdval="6" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;" width="53">6</td>
</tr>
<tr>
<td bgcolor="#FF420E" height="17" sdnum="1033;" sdval="0" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;">0</td>
</tr>
<tr>
<td bgcolor="#FF420E" height="17" sdnum="1033;" sdval="0" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;">0</td>
</tr>
<tr>
<td bgcolor="#FF420E" height="17" sdnum="1033;" sdval="0" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;">0</td>
</tr>
<tr>
<td bgcolor="#FF99CC" height="17" sdnum="1033;" sdval="2" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;">2</td>
</tr>
<tr>
<td bgcolor="#FFCC00" height="17" sdnum="1033;" sdval="32" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;">32</td>
</tr>
<tr>
<td bgcolor="#FFCC00" height="17" sdnum="1033;" sdval="30" style="border-color: rgb(0, 0, 0); border-style: solid; border-width: 3px; text-align: center;">30</td>
</tr>
</tbody>
</table>
<br />
I have made progress especially considering just 2 weeks ago I could only walk and that was a slow walk (to put it in perspective, 9 miles of the 32 miles from last week were a walk on labor day, a few days later I was able to do a run-walk and so it began). I still have no speed or turnover and if I do try to stretch it out, the pain is increased. The good news is I am able to do the run-walk and I know it can work and I am hoping that the 2 week taper will get me to the starting line just a little bit healthier and increase my odds further. Regardless, I intend to give it a go. What do I have to lose? I have had a DNF, I can live with another one if I have to but I don't want a DNS.<br />
<br />
Back to my long run for this marathon journey, I felt good for about 12 or 13 miles but then I slowed down as the pain increased and I ended up having to walk the last 2 miles and could not have run through it. That said, I am close to being able to get to a marathon pace and if I can have a little marathon majic it will happen. It has before.<br />
<br />
When I am faced with these go/no go decisions, I think why do I do this? The answer is fairly simple, because I can and it's what I signed up for. Yes, this adductor tear is not fun but I have healed enough to get through the 10k and 5k and possibly the marathon. Would I rather abort the Loony and just do the marathon, no. I want it all and if I can heal a bit more and manage the pain, I can do it. Last year I had the knee issue which made for a very, very long day but I got through it, was it fun, yes at times and at other times, it was not, as matter of fact, I do remember pausing and taking a deep breath and was close to dropping but then I leaned in and I embraced it and savored it all the way to the finish.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://i.pinimg.com/736x/3d/1f/36/3d1f36eab5b29178af3afc511b014cb8--running-motivation-running-quotes.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for images about running in pain" border="0" height="257" src="https://i.pinimg.com/736x/3d/1f/36/3d1f36eab5b29178af3afc511b014cb8--running-motivation-running-quotes.jpg" width="400" /></a></div>
It's about putting your mind to it and then shutting out the negatives. I will be slow and it will be an extremely long day again but I want to try, no I have to try, it is who I am. In so many ways, knowing I feel every step means I am alive, to run without pain would be and is a great experience, I so look forward to having those kind of runs again. For this Ultra Loony though, I do know that managing the pain will be the journey and I will embrace it and do what I can, which what I have on the day. I will ask myself to start and command, plead my way to the finish (I do love the internal debate I will have) and if it's meant to be, I will do it. If it is not then I will welcome the journey and go as long as I can.<br />
<br />
<br />
<br />
<br />
<br />Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-90009017487068052112017-09-02T11:40:00.004-05:002017-09-23T14:38:29.096-05:00Ultra Loony update - training is overrated<a href="https://s-media-cache-ak0.pinimg.com/236x/0c/28/ed/0c28ed0e7792edebe5351a26d0ac7c95.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://s-media-cache-ak0.pinimg.com/236x/0c/28/ed/0c28ed0e7792edebe5351a26d0ac7c95.jpg" /></a>I tried to run today as I was hoping to get things back on track, it was my first attempt since I tore the adductor muscle a month ago, well it didn't go well, had pain on each step which I kind of expected as it is still sore. I did figure out that I might be able to do a fast walk though so some progress and possibly what I will need to do to get to the start line. I didn't push to walk as I still felt some discomfort, so instead I went into the pool and found out I can now swim with no pain and pool run, so the cross training can expand.<br />
<div>
<br /></div>
<div>
So it's time to focus on cross training and then hope that I can run by next week or next weekend, I am thinking that my experience and running base can get me through the weekend events it if I can get to the start line of each race pain free or relatively so.<br />
<br />
The question I will need to ponder though is will I pull the plug if I can't run soon, great question, not sure how I will answer.</div>
<div>
<div>
<br /></div>
<div>
</div>
</div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com1tag:blogger.com,1999:blog-77826128811758503.post-19749971564339958952017-08-21T21:36:00.000-05:002017-09-23T14:38:29.058-05:00Ultra Loony in jeopardy?Ugh, it seems like every August I end up with an injury not usually caused by running, well the cycle repeats.<div>
<br /></div>
<div>
Back on the 5th of August, I chose to relive my youth and paid a price. The price a strain of my right hip. How did it happen, well I was doing something that I have done for about 50 years and apparently it wasn't a good idea. We were at a friends cabin in Northern Minnesota and decided to go water skiing, I have slalom skied most of my life but couldn't get up, besides my age and apparently lack of strength, the boat seemed to pause then accelerate and the rope just seemed to jerk out of my hands so I decided to go for 2 skis, something I haven't done as much but the last time at their cabin it's what I did. So I donned the second ski,was headed up, the boat jerked again but with 2 skis no problem, right? Very wrong! I felt a tearing in my right hip, let go of the rope and knew I had done something bad.</div>
<div>
<br /></div>
<div>
After the injury I refused ice and ibuprofen as I wanted to deny it. The denial didn't go so well as although I could walk certain movements (bending, standing, sitting, turning, you get the point) caused significant pain. I had some bruising appear but then a week after I had a lot more bruising, see picture below, the interesting part to me is the point of initial pain was about 12 to 16 inches further up towards my hip.</div>
<div>
<br /></div>
<div style="text-align: center;">
<img height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcPqnlSMAslruCK3bsGdM29gwqSVUtigxhA1D8uEfKN1ZkgHK-VaPn_OW7axizcM7R5A7oPZ2moyXXNDNJOa3TPwAG4LqcqN6wRfH0R0lNI7mlAyZ1aa04F4-gHuBPC0bmKO_Qhh4EtVIH/w1135-h638-no/" width="400" /></div>
<div>
<br /></div>
<div>
I had to go to Atlanta for work this past week and since I had convinced myself that it was getting better, I tried to run, Suffice to say that was stupid, way too painful. So after my failed run I debated going to the Dr, just to make sure I knew what I had done and could do to get back to running ASAP. Well, last Friday I went and got it diagnosed, his prognosis was an <a href="https://www.physioadvisor.com.au/injuries/hip-groin/groin-strain/">adductor strain, grade 2</a> and I might not be running by Twin Cities Marathon, meaning it could derail me for another 6 weeks, double ugh!!.</div>
<div>
<br /></div>
<div>
So I am facing my current reality, no running, this week, if it seems better I might try this weekend, if not try over labor day. Mentally this is a tough one, the only thing I can do is walk carefully and potentially bike. I tried elliptical, no go, swimming, no go, I did do the exercise bike and that kind of worked, no significant pain but I noticed I was doing some compensation so not sure what I will do.</div>
<div>
<br /></div>
<div>
Right now, I am hoping to use the training plan below as my ramp to get to the start line of the <a href="https://www.tcmevents.org/race/series/tc-ultra-loony-challenge-2017">Ultra Loony</a>. It might not be a great idea but as a charter member, I have to right? I should add that I have done three marathons this year, the last being Grandma's so I had some base but will probably continue to lose it while not running.</div>
<div>
<br /></div>
<div>
<table border="0" cellspacing="0" cols="10" frame="VOID" rules="NONE">
<colgroup><col width="53"></col><col width="53"></col><col width="53"></col><col width="53"></col><col width="53"></col><col width="88"></col><col width="116"></col><col width="53"></col><col width="88"></col><col width="123"></col></colgroup>
<tbody>
<tr>
<td align="CENTER" bgcolor="#FFFFCC" height="17" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="53">-</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="53">3</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="3" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="53">3</td>
<td align="CENTER" bgcolor="#FF00FF" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="53">-</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="53">3</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="5" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="88">5</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="7" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="116">7</td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;" sdval="21" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="53">21</td>
<td align="CENTER" bgcolor="#E6E6E6" sdnum="1033;" sdval="1" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="88"><br /></td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;0;DDD", "MMM D", "YY" sdval="42981" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;" width="123">Sun, Sep 3, 17</td>
</tr>
<tr>
<td align="CENTER" bgcolor="#FFFFCC" height="17" sdnum="1033;" sdval="5" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">5</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="3" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">3</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="6" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">6</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="13" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">13</td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;" sdval="33" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">33</td>
<td align="CENTER" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;"><i><span style="font-size: xx-small;"><br /></span></i></td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;0;DDD", "MMM D", "YY" sdval="42988" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">Sun, Sep 10, 17</td>
</tr>
<tr>
<td align="CENTER" bgcolor="#FFFFCC" height="17" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">-</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="3" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">3</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="5" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">5</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="18" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">18</td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;" sdval="32" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">32</td>
<td align="CENTER" bgcolor="#9292FF" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;"><b>September</b></td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;0;DDD", "MMM D", "YY" sdval="42995" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">Sun, Sep 17, 17</td>
</tr>
<tr>
<td align="CENTER" bgcolor="#FFFFCC" height="17" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">-</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="3" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">3</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="5" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">5</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="13" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">13</td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;" sdval="27" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">27</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="123" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;"><br /></td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;0;DDD", "MMM D", "YY" sdval="43002" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">Sun, Sep 24, 17</td>
</tr>
<tr>
<td align="CENTER" bgcolor="#FFFFCC" height="17" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">-</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="3" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">3</td>
<td align="CENTER" bgcolor="#FFFFCC" sdnum="1033;" sdval="2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">2</td>
<td align="CENTER" bgcolor="#FFFFCC" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">-</td>
<td align="CENTER" bgcolor="#FF00FF" sdnum="1033;" sdval="9.3" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">9.3</td>
<td align="CENTER" bgcolor="#99CCFF" sdnum="1033;" sdval="26.2" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">26.2</td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;" sdval="43" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">43</td>
<td align="CENTER" bgcolor="#E6E6E6" sdnum="1033;" sdval="0" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;"><br /></td>
<td align="CENTER" bgcolor="#FFFF99" sdnum="1033;0;DDD", "MMM D", "YY" sdval="43009" style="border-bottom: 3px solid #000000; border-left: 3px solid #000000; border-right: 3px solid #000000; border-top: 3px solid #000000;">Sun, Oct 1, 17</td>
</tr>
</tbody>
</table>
</div>
<div>
Stay tuned, as I have been meaning to post more often and who knows maybe I will as it's good for my mind to capture my thoughts as I work through this.</div>
<div>
<br /></div>
<div>
<br /></div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-84558309868334757402017-06-14T19:18:00.002-05:002017-06-14T21:29:39.112-05:00Trails and my kneeI have been focused this year on just running healthy, losing some weight and enjoying my runs. It has gone well, the knee has held up with manageable pain but I have not ventured onto the trails.<br />
<br />
In my desire to get back to the trails, I had a recent email exchange with a <a href="http://www.thephysicaltherapyadvisor.com/about/">Dr Ben Shatto</a> (check out his blog - <a href="http://www.thephysicaltherapyadvisor.com/">The Physical Therapy Advisor</a>) who has been on the <a href="http://marathontrainingacademy.com/">Marathon Training Academy</a> (thanks Trevor and Angie) podcast where he has provided insight on <a href="http://marathontrainingacademy.com/injury-episode">running injuries</a>.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.thephysicaltherapyadvisor.com/"><img border="0" data-original-height="74" data-original-width="399" height="59" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdJpTvZ2RKrYWUx99rf3jv4PmNAD0Xn51ChITJV58QvIcRSKNgaE89I-Gk90TFoz24JxgbszZlZLtMSaaXJx6qAy2hpRqti7Vav8zHlJsLO1hUqpS_iE9qB6VcLu0cAlAdLgZH76DOHmvM/s320/Dr.+Ben.JPG" width="320" /></a></div>
So I decided to ask for advice and I was pleasantly surprised that he got back to me almost immediately and when I asked a follow-up question, he again got back to me. I also think his advice is worth pursuing as I have tried the traditional methods without any success. Check out his site and take a listen to the Marathon Training Academy podcast, I especially enjoyed their recent show where Trevor provided his recap of the <a href="http://marathontrainingacademy.com/flying-pig">Flying Pig Marathon</a> which was my first marathon of the year and things went well. My next race was MedCity and things went ok from as it related to the knee but it was a bit warm and my back acted up so I just slowed it down and got to finish line in one piece.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://marathontrainingacademy.com/" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training Academy" border="0" src="http://marathontrainingacademy.com/wp-content/uploads/2013/12/logo2.png" height="38" width="400" /></a></div>
Next up for me is Grandma's and then my intent is give Dr. Ben's advice a try to see if I can work myself back on the trails<br />
<br />
Here are the emails:<br />
<br />
<span style="background-color: white; font-size: 12.8px;"><i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">Hi Dr. Shatto,</span></i></span><br />
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">I have a question for you and it may be too specific to me to be worth answering on your page so I will understand if you don't answer, as well as if there is no answer.</span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">I am a 59 year old marathon and ultra runner (50+ marathons, ~10 ultras up to 50 miles) and have had medial meniscus surgery on both knees, the injuries happened while playing indoor soccer and basketball in the 90's. After my surgeries I was able to resume running on all surfaces with no limitations or issues. Unfortunately I injured my left knee again in 2014 and had a second meniscus surgery. After the surgery, I was told I had no functional medial meniscus left but was told that I have no arthritis of note and I again was able to resume running a few weeks after the surgery. Prior to the surgery, I had adopted the Galloway run-walk method (90 seconds of running, 30 seconds of walking) to help manage the pain and as an attempt to continue with the races I had signed up for. </span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">The one thing though after the 2014 surgery I have not been able to run trails as the knee stability isn't good and after a few downhills or uneven surfaces the knee hurts to where running is problematic. I tried braces and they didn't help enough to be able to run trails. As a final note, last year I had an issue around mile 20 of a long run, eventually had a MRI, they noted another medial tear and a cyst on the joint towards the lateral side. He thought the cyst might have been related to the tear but didn't think that there was enough left to cause the pain so figured it was the cyst. We discussed that I might have some loose material or something else but decided to take some time off along with PT which focused on core stability and that seemed to help resolve the issue plus avoiding the trails.</span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">I would love to get back to running trails and I know I need to always work on my core and proprioception but is there anything else I can do that might help my knee to get me back on trails? </span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">I very much enjoyed your podcast on MTA and appreciate the info on Facebook and your website.</span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">Thank you,</span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">Mike</span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="background-color: white; font-size: 12.8px;">
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Hi Mike,</span></div>
<div style="font-size: 13.3333px;">
<br /></div>
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Thanks for the email and kind words. Sounds like your knees have been through a lot. It is hard to say if you can get back to trail running but it is always worth the try if that is what your goal is. So I know you have don't a lot of core stability work which is good and I would encourage you to keep up with it, along with the proprioceptive training. I would also hope that you have been doing a lot hip strengthening work. Particularly for the hip external rotators and glut medius. In addition I would put a "strong" emphasis on weight training of the legs in general. The stronger the legs are the more they can help absorb shock and support the joint. </span></div>
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;"><br /></span></div>
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Thinking a little outside of the box I would also make sure you have adequate hip and especially foot/ankle mobility. As you know the uneven surface of the trail can be an issue so if your foot/ankle and hip can accommodate for the unevenness even a little bit more then the knee would need to do less. So foot/ankle mobility is huge. Also, there is newer evidence that in the cases of medial knee pain having a flatter shoe without much medial support (basically without a lot of arch support or built up too much) is helpful. It goes against what may appear logical or traditional thinking as often times one would build up the shoe with a medial post to help support the medial knee but that added support is like a beacon and the body tends to move towards the perceived extra stability. What we want is you to move away from it. The only way to know is to try. Also a less support shoe allows the foot/ankle complex to do more. Though this does expose you increased risk of ankle sprains. </span></div>
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;"><br /></span></div>
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Lastly you may consider a knee off loading brace. This would be a custom fit brace. They can be pricey and would need a bracing expert to measure and fit for you. But they can work well.</span></div>
<div style="font-size: 13.3333px;">
<br /></div>
<div style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Hope that helps. Good luck!</span></div>
<div style="font-size: 13.3333px;">
<span style="color: #b45f06; font-family: "trebuchet ms" , sans-serif;"><br />Ben</span></div>
<div style="color: #222222; font-size: 13.3333px;">
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span></div>
<div style="font-size: 13.3333px;">
<span style="font-size: 12.8px;"><i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">Ben,</span></i></span></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">It actually does help out a lot, if I could ask a follow-up question to make sure I interpreted your response correctly. I have run generally in mild support shoes but have migrated to low drop shoes like Brooks Pure Cadence, Altra Provision and Intuition and more recently Hoka Infinite and Claytons. </span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">So my question is do you mean minimal drop and no support like the Kinvara or Merrell Vapor Gloves or is what I am running in ok? I have found the Hoka's to be generally too narrow or too cushioning but the Infinites I like as they are wider and somewhat firm, of course they are discontinued :-) so I will need to find an alternative. I do like my Altra's and have found that they work well.</span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">If so, if I notice some knee tweaking as move away from stability do I keep the mileage low and let the knee and more importantly the foot adapt?</span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">Thank you once again,</span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;">Mike</span></i></div>
<div style="font-size: 12.8px;">
<i><span style="color: #0b5394; font-family: "trebuchet ms" , sans-serif;"><br /></span></i></div>
<div class="m_1568939928573492238qtdSeparateBR" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Hi Mike,</span></div>
<div class="m_1568939928573492238qtdSeparateBR" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
</div>
<div class="m_1568939928573492238qtdSeparateBR" dir="ltr" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Yes I would suggest moving to more of a minimal drop shoe and particularly something without a lot of medial posting. Meaning a shoe that offers some support for a more flat foot. The theory has always been to support the arch and foot to help keep the knee from wanting to roll inwards. (the Infinites or something similar may work fine). But some research now shows that it actually encourages the knee to roll in more as it feels there is external stability there. This of course is not what you would want. You want your body to naturally try to stay clear of the medial side. So try to find a shoe that is wider and if possibly not overly rigid to allow the foot an increased ability to adapt to the trail surface. </span></div>
<div class="m_1568939928573492238qtdSeparateBR" dir="ltr" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
</div>
<div class="m_1568939928573492238qtdSeparateBR" dir="ltr" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Though as you eluded....the progression onto the trails needs to be very slow as the foot and entire leg need to adapt to the surface. This may be the hardest part of all as you are used to long distances but for a while you need to keep them short. The rest of our body will be capable but the leg may not be. And of course during this process keep working hard on all the other strength and stability drills.</span></div>
<div class="m_1568939928573492238qtdSeparateBR" dir="ltr" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
</div>
<div class="m_1568939928573492238qtdSeparateBR" dir="ltr" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;">Best of luck.</span></div>
<div class="m_1568939928573492238qtdSeparateBR" dir="ltr" id="m_1568939928573492238yui_3_16_0_1_1496962031006_42543" style="font-size: 13.3333px;">
<span style="color: #e69138; font-family: "trebuchet ms" , sans-serif;"><br />Ben </span></div>
<div style="color: #222222; font-size: 13.3333px;">
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span></div>
</div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-38400973226204664962017-04-13T20:33:00.000-05:002017-09-23T14:38:29.074-05:00Another update (yes long overdue)<a href="https://www.tcmevents.org/_asset/z3shyv/event_logo/TCUltraLoonyChallenge_hor_rgb.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://www.tcmevents.org/_asset/z3shyv/event_logo/TCUltraLoonyChallenge_hor_rgb.png" /></a>The UltraLoony was completed and I thoroughly enjoyed running each event with my family. What a thrill for me to run the 10k with my wife, the 5k with my eldest daughter and then to run (ok start) the marathon with my youngest daughter and watching the granddaughter run in the toddler trot.<br />
<br />
It was a great weekend and the joy of seeing the smiles from each member as they enjoyed their experience, I will never forget.<br />
<br />
They all did great and I got through them all. It was not my wisest choice and I have held off on posting as I wanted to understand if I had done any longer term damage and what the solution for me knee is. Long story short, each race hurt and TCM was not pleasant after the 1/2 way point especially but I hobbled through.<br />
<br />
Back to the knee, well since I started this after TCM and it's now April, I guess I gave it time, right?<br />
<br />
Anyway, the knee is kind of ok, I did some PT as I debated surgery, injections and other things that didn't thrill me. Well the PT helped along with throttling back and I am hopeful to avoid anything. I am now ramping up my mileage for the Flying Pig, then Med City, then Grandma's. So all is well, I have pain but as long as I stay on roads it's manageable. I still hope to get back to trails later this year but am happy to just be able to run.<br />
<br />
I have a lot of posts, I need to write to catch up the blog and will see if I can, one thing I will give an update on is shoes. I finally found some Hoka's that seem to work for me. I bought them from Running Warehouse at pretty extreme discounts. The first pair are the Infinite and the second pair are Clayton's. I also picked up a pair of Brooks PureCadence 5's and another pair of Altra Provisions.<br />
<br />
More posts will follow,................<br />
<br />
<br />
<br />Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0tag:blogger.com,1999:blog-77826128811758503.post-56319829212852208482016-09-21T19:18:00.002-05:002016-09-21T19:21:51.740-05:00Knee update<span style="font-family: inherit;">In my last post, I said that my Doctor thought I had a <span style="background-color: white;">"probable lateral meniscus tear" in my left knee,</span></span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<div style="background-color: white;">
<span style="font-family: inherit;">I had the MRI last week and got the MRI results today and the news looks good, kind of. Meaning no lateral meniscus tear that is visible, he thinks I may have some loose stuff floating and/or my knee went through a bit too much wobbling or something that got it inflamed. He did note that I do have a tear in my medial meniscus but it appeared small and since I don't have pain there he wasn't worried (he also knows that I don't have a lot left either as he did my last knee surgery). </span></div>
<div style="background-color: white;">
<span style="font-family: inherit;"><br /></span></div>
<div style="background-color: white;">
<span style="font-family: inherit;">We discussed options and he felt my best option was as follows (which I agreed to do). </span><br />
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRuQ6mgEYcFSf29lMlZYurGLABMEev5s0L1U4xG0ebIWq70v2ir-w" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for dean karnazes running quotes" border="0" height="111" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRuQ6mgEYcFSf29lMlZYurGLABMEev5s0L1U4xG0ebIWq70v2ir-w" style="background-color: transparent;" width="200" /></a></div>
<div style="background-color: white;">
<span style="font-family: inherit;">A cortisone shot today and he asked me to not run long or often over the next 2 weeks, he is hoping that with some rest that the knee will come back to pain free. We discussed how the cortisone shot could mask my pain which could potentially cause additional damage if I got carried away. So he is hopeful that with some rest, I can then run all of the TCM events with ideally no pain, so my plan is to run when I can, walk to recover, repeat and just work my to the finish.</span></div>
<div style="background-color: white;">
<span style="font-family: inherit;"><br /></span></div>
<div style="background-color: white;">
<span style="font-family: inherit;">We discussed that there could still be a tear on the lateral side or loose particles and if so the cortisone shot wouldn't help long term or even at TCM and that I should continue to look for signs of catching or the sharp unexpected pain when I resume running and if it happens we will need to discuss things further. </span> Last, he was not optimistic that my knee will ever tolerate uneven surfaces (i.e. trails), I am still optimistic that if I strengthen the muscles around my knee I have a chance (my winter project) but first things first. </div>
<div style="background-color: white;">
<span style="font-family: inherit;"><br /></span></div>
<div style="background-color: white;">
<span style="font-family: inherit;">He also gave me my MRI scores for my knee (0 - Perfect, 4 - Not good (basically bone on bone). </span></div>
<div style="background-color: white;">
<ul><div class="separator" style="clear: both; text-align: center;">
<a href="http://www.fuelrunning.com/quotes/wp-content/uploads/2013/06/30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSzS5s3Gd__HXHM1DN_gEviQsn9uTA1zfC0vFzyjcwvX30fiOGlfw" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for images of dealing with running knee injuries" border="0" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSzS5s3Gd__HXHM1DN_gEviQsn9uTA1zfC0vFzyjcwvX30fiOGlfw" /></a>
<li style="margin-left: 15px;"><span style="font-family: inherit;">Medial meniscus for cushioning 2 to 3, stability - not rated, previously he said a 3 to 4 as all that remains is the outer rim</span></li>
<li style="margin-left: 15px;"><span style="font-family: inherit;">Lateral Meniscus - 1 to 2 for cushioning, from what I have read it doesn't help as much with stability, so this seems good</span></li>
<li style="margin-left: 15px;"><span style="font-family: inherit;">Articular cartilage - 2 to 3, not great but he said fairly normal for someone my age. So all in all good, hopefully the cortisone helps me get back to normal. </span></li>
</ul>
<div>
<br /></div>
<div>
So with this all in mind, stay tuned for my TCM race weekend reports for how things work out. Here what I hope to report:</div>
<div>
<br /></div>
<div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.fuelrunning.com/quotes/wp-content/uploads/2013/06/30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Image result" border="0" src="http://www.fuelrunning.com/quotes/wp-content/uploads/2013/06/30.jpg" height="150" width="200" /></a></div>
<div>
<br /></div>
<div>
</div>
<div>
</div>
</div>
Mike W.http://www.blogger.com/profile/03062210284635385360noreply@blogger.com0