Twenty Weeks!

It’s been about 20 weeks, almost five months, since I first injured my left knee, and then re-injured it a month later. About eleven weeks ago I visited a sports medicine doctor and began rehabilitative physical therapy. It’s six weeks since my last post.

Recently, in a phone consultation with Dr. Agostini, she summed it up: “You’re making progress, but it’s a lot slower than we’d like to see.”

Evidence of diligence

I do my regular warm-ups every day. Most days I visit the gym. My prescribed exercises, I do religiously, which is to say with mostly successful attempts at observance, but too few to not chronically feel just a little guilty. 

And sometimes, but all too seldom, my legs feel great—strong and supple; I can barely restrain myself from sprinting…In fact, I usually can’t restrain myself, and I guess that’s been part of the problem—I try to do too much, too soon, and tweak something that doesn’t want tweaking. But, damn—20 weeks!

This, too, shall pass, of course, and when it does get better--when some mysterious muscle/tendon/whatever ceases to pulse with dull pain on seemingly random occasions as I flex my knee--when an aching throb just beneath my kneecap, best as I can tell, stops following right on the heels of a short sprint--when all of that is a distantly receding memory, then I will embark on Matt's recommended regimen of push/pull/squat/run exercises preparatory to a Spring, 2015 (2016? 2017??) masters' sprint competition.

Until then...I'll persevere and be thankful for the progress--albeit slow--that I am making.

Onward.

Pain in the Butt-Back, But Onward

This exercise may strain groin.

There's been improvement on the rehabilitation front, although it's been a bumpy road:

• Since my last post three weeks ago, I've spent half that time on vacation, including two full days in airplanes or loading lounges--
• So, slack adherence to the original therapy regimen,
• And not even so much with the usual morning exercises.
• Still, at this week's visit with my physical therapist, I got a thumbs up, along with some new exercises.
• I've been keeping to my schedule much better since then,
• And overall I'm feeling pretty confident in the improved pain-free level.

Which brings us to the Twinges and Tweaks part of this post:

• Hiking near the Blue Ridge Parkway caused me to revisit an ache around my kneecap.
• This pain was exacerbated by many hours cramped in my coach window seat (even if my seatmate was carrying a really cute Golden Retriever puppy).
• At the PT's, as I was rehearsing one of the new exercises, I must have strained something in the groin region.
• I laid off that particular lunge for a few days, and recovered nicely, but a few days later,
• After 20 minutes hunching over the coffee table cursing my inability to connect Apple TV, I stood up to find what we call my butt-back--right side--en fuego with pain.
• For 3 days I couldn't stand up straight without feeling a knife stab.
• I religiously Aced, iced, heated and ibuprofened, and the pain is now almost gone.
• That butt-back has been a common site for discomfort since I reached my middle years.
• I attribute its weakness to severely breaking my femur many years ago when I crashed head first going down a steep hill on my bike...
• Now--just this morning--I woke up with a sore neck; I must have slept on it twisted last night.

There's always something, but--

Onward!

Up At O'Dark Hundred For Therapy

I woke up at o’dark hundred this morning to crawl along with traffic into the city for an 8AM appointment with Kirsten, my new physical therapist. I like her. She was thorough. I like where we’re going with my rehabilitation. 

First, after observing my gait under different conditions—toes out like Charlie Chaplin (good hip flexion), toes in, tiptoes, walking on my stockinged heels (ouch!), even making a movie of me running on a treadmill, fer crissake—she said that poor knee is making a good recovery.

Next, we tried out—discarded one and modified two others—a new set of stretches that she prescribed. She took me off any running for two weeks, and okayed continuing a brisk daily walk and some of my current warm-up and gym exercises.

Finally, I made three more appointments with her, into mid-December. Now Matt and I are talking about coming up with a training protocol soon, and he suggested aiming for some springtime competitions—now that’s something to get my blood up!

Onward!

Back On Track

Okay, I got my act together, saw a sports medicine doctor who is on my health plan, got a positive prognosis--been feeling better since I wrote the previous screed anyway--and have begun the doc's Back to Running protocol.

Yesterday, I walked for half an hour at a good pace with no discomfort. Today I walked at the same rate for four minutes, ran for one, and repeated that three times to make fifteen minutes total. I felt it every time I landed on my still weakened (but no longer Bum) knee, but it seems to have survived alright.

I repeat this for two more days, then increase the ratio of running to walking by a fifth until it's

Good for what ails you

fifteen minutes of just running. Each level lasts three days. Any discomfort, I back off to the previous level.

I've added two more calf and hamstring stretches to my daily warmup, and am trying to complete the prescribed number and duration of kegels to strengthen my "core". I wonder if a slight grimace is the tell that I'm clinching my butt and holding it for ten seconds, again and again and again, while I'm trying to appear casual waiting at the crosswalk, sipping a latte, etc.

It feels good to have a plan, although after timing myself today, I'm looking forward to a comeuppance when I start using the stopwatch for my first hundred meters.

Onward.

The Obsessive's Motto

It’s terrible when your knee’s acquired a first name and it’s Bum.  Last week I got fed up with the knee still hurting, and called to make an appointment with a physical therapist. But they told me I can’t be their patient since, by law, they can’t take anyone on Medicare, even those, like me, who would be paying out-of-pocket. 

That’s a bummer since a) they are highly recommended, and b) the sports massage therapist they sent me to is also supposed to be good—and we’ll see—but I can’t be reimbursed for what I’ll pay him. So be it. I need any help I can get. 

'Arrrr! F#%k Moderation, Matey!

I miss running. I’ve been chafing at the restrictions on my movement, and not using my energy well. My knee snaps or pops a hundred times more than it ever used to, which was hardly at all. My mind isn’t as purposeful, and my vision of future sprinting excellence is clouded. I’m tired of having something to complain about, and the solution isn’t to simply not complain.

So, it feels good to be putting Bum Knee into the skilled hands of a knowledgeable professional. The appointment is in five days. In the meantime I’ll keep walking, rowing, lifting and pedaling, but moderately. 

The trouble is, Fuck Moderation is the obsessive’s motto.

And F#%k this "Onward" shit as well!

"Older, Slower, Lower"

Hidekichi "Golden Bolt" Miyazaki, 103

Alternating ice and heat packs twice a day, wearing the knee brace, taking ibuprofen and applying a healing ointment, a few stretches for flexibility, and an easy walk— the past couple of days I’ve been good to my knee, and my knee’s getting better for me. I’ll take it easy today, too, which is not my habit. What I used to do in this situation was as soon as I got to feeling a little bit better I’d push myself too soon. Not good. Learned my lesson. Knock on wood.

During this recovery, I’ve begun researching how to train for sprints, factoring in age. There’s a site called masterstrack.com I’ve begun reading that's subtitled “Older, Slower, Lower: …for adult age-group track and field”. I'm seeing recommendations for, first, strength training to build quads and hamstrings, followed by something called plyometric exercises to build speed and power. 

There also seems to be a seasonal order to train during the winter, adding more fast-twitch running as competition nears in the warmer months. 

It sounds like the challenge is balancing all this work with my body’s capacity so that I don’t overload and get hurt. In the meantime, I’ll try to recover from my knee injury and get back slowly into a good training regime. My aim is to match Golden Bolt's form myself, as a centenarian. 

Onward and Amen!

Ouch Again

If I get this right—what Matt has just patiently explained—a new, and my latest, knee problem comes from tears in a tendon that passes up from the calf muscles to the back of one of my knee bones. He can see the swelling.

This is something different, and more painful, than the knee problem I was experiencing previously. With that one, the pain seemed to be coming down to the knee from the hamstring muscles above.

My theory is that this first problem contributed to an imbalance between the muscle groups operating the knee from above and from below. 

The latest issue arose just last weekend as I was crouching and bending my knee deeply to take a picture. As I was rising out of the crouch—straightening my leg—I relied with unaccustomed force on the lower tendons connecting knee to calf. 

I reason that the tendons coming down from the hamstrings, when healthy, can help provide a complementary force, but they were weakened and could not give adequate support. The sudden strain on the lower tendons resulted in micro-tears, inflammation, soreness and swelling--sort of a compensatory injury.

So now Matt recommends I treat this latest issue with the standard RICE, an acronym whose signifiers I can never quite remember—rest, elevation, cold, something. I’m also taking ibuprofen and applying some arnica ointments.

Matt gave me his old knee brace and prescribed, in addition to RICE, wearing it on my daily now non-strenuous walk. He also recommended:

• maintaining hamstring flexibility with stiff-legged dead lifts
• rowing/cycling as pain allows
• hot/cold compresses 2X a day
• topical ointment

It seems that being in training involves both pushing your body, and managing the often resulting pain.

Onward. But dang.

Recovery

Lying in bed in the wee hours of the morning this past week I’ve tried visualizing exactly how I might have injured my usually sturdy left knee, and I think I got it figured out. About three weeks ago I was adding short runs into the Power Walk, and I hyperextended going downhill on 9th Avenue; it’s not hard to re-imagine the feeling of that first tweak, and then I tried to ignore it for too long. 

Now that I know how it likely happened I've got to be careful not to do it again. 

The past two weeks of abbreviated activity, needing to take big doses of Ibuprofen on the worst days, and the canceling of my yoga class have had me feeling kind of low. But it's reinforced my determination to take it easy, paying attention to every twinge and whinge of my weakened knee. A week ago it told me not to go up the steepest part of the Pine Street hill, and I obeyed. I similarly curtailed another attempted Power Walk this past Monday, obeying Knee’s complaints. 

To keep from going nuts, in addition to beach walks and daily warm-ups I’ve been doing Workout Light at the gym every couple of days, letting my right knee bear most of the weight while I pedal or press. There have been ups and downs, but slowly Lefty has come around. A strenuous workout yesterday included leg presses and some hard rowing, and it felt good. I just finished the first full Power Walk in two weeks—full tilt, but no running, and being especially careful on the downhill. I’ve been listening to Lefty, and today he’s offering no complaints. 

That’s a big hoorah. And to keep it that way, I promise to continue paying attention. I don't want to go through another three plus weeks like this!

Onward. 

Learning is Comeuppance

I've just been reading "What I've Learned From 50+ Years of Sprinting," by a world master's record holder in the 100 meters, Steve Robbins. It's humbling, to say the least, and also offers good observations and advice. For me, for some reason, the most heartening piece of wisdom is that "most of us can only aspire to decline at a slower rate than our competitors."

Here's what Steve has to say:

• Keep a journal of workouts--that way I can tell what I did or didn't do before a really good or bad performance.
• The tough news: speed is maybe 70% inherited--I've got a decent start, but all I can do now is work on the 30% that can be improved by training. 
• If you're just starting, have patience and listen to your body--Amen to that! It's much better to curtail a workout than injure myself, setting back training by weeks (as I've already done) or months. 
• Speed declines over the years due to shortening length of your stride--stretching the groin and hip flexors may be the only things that help.
• Track workouts should be no more than three times a week--distance and reps may vary, but should include a few high-effort trials, rather than more slower trials. For example, 4×150m at 80% speed with a two-minute recovery
• Use it or lose it--Even in off-season, one full-out workout every couple of weeks is needed. 
• Both upper and lower body strength is needed for sprinting--progressive resistance training about three days a week.
• Additional fat will slow you down--I should drop about 8 pounds
• Run "relaxed"--I can do this.
• Change training shoes about every 4 months.
• Injury management is essential to keep me on the track--that means listen to my body, rest, massage, stretch, and use my workout journal to see and eliminate patterns that led to injury.

Onward.

Not Languid

Went to yoga early this morning—to a class is called Yoga for Athletes, a description of my ambition—if not yet my prowess—around which I am still wrapping my head—to see if the class would work for me to be its dogsbody in exchange for free lessons. 

I was expecting lithe bodies and languid demeanors. It was none of that. Most of us were at least a little chubby. I think the class will work for me. 

I’m making a commitment through spring. My goal, as I told Tracy, my instructor, is to strengthen and stretch my legs and lower back so I can compete in the Washington State Senior Games next summer…

I went to the gym this afternoon, to watch the Mariners’ game on TV while peddling and rowing. Poor Knee is stronger than it was yesterday.

Just before dinner: a quick beach stroll. I found myself isolating the hamstring muscles we worked on today in class as I flexed my way up the hill. A twinge in the left abdominal muscle has also become evident lately. I'm learning the names of muscles as I encounter them painfully in my body.

Onward.

Eschewing Power Walk For the Nonce

Hamstring stretch. Feel the burn!

Google “muscles behind knee” and you’ll find they mostly come down from the hamstring—I think that’s where the problem is. 

Behind knee

This morning I added yesterday's new exercises to Matt’s original warmup routine. This afternoon I eschewed (meaning ‘forsook’, as I was recently reminded by my Scrabble-playing wife) the usual Power Walk. Later today, while pedaling, rowing--whatever--at the gym, Healthy Knee carried the load; Poor Knee caught a break. 

I'll continue this regime for a couple of days.

Tomorrow I’m auditioning a Yoga For Athletes class held at a studio just two blocks up Dayton Avenue. The goal there is to stretch and strengthen, especially, my leg and lower back muscles, so that my body's movement toward the 2042 goal is sustainable. 

Remember, this is a long term aim. 

Onward.

Too much, too soon

Despite Matt's admonition to decrease the time of my Power Walk by no more than 5% each repetition, I pushed myself too much last Monday, and, with intermittent running, loped nearly 20% off the previous effort. An occasional twinge behind my left knee morphed into a sore kneecap by the time I hit the track. I had told myself I would take it easy, but now, four days later I'm still feeling a little pain.

Hip adductor stretch--Yeah, Baby!

This will not stand.

Rather than Power Walk today, I've begun a regular routine to strengthen and stretch the muscles around that crucial knee hinge--glutes, hamstrings, abs and hip adductors. An hour googling and youtubing has yielded a one page summary of five exercises I'm adding to my daily warmup. As long as I feel the pain, I'll also adopt a less rigorous walk.

Onward.

Warm Up!

Matt, my trusty trainer, has instilled in me the importance of self-preservation when I exercise. I don't have a good history with that. Whether it was gym workouts or yoga, there were long periods of down time as I recovered from some self-inflicted sprain or strain. Working toward my Senior Games goal has to be different, I tell myself. At my age, especially, I can't just go balls to the wall or I'll be sidelined for months.

Dynamic forward lunge

So, before my first run on the track I googled, "sprint workout", watched repeatedly and took notes on several of the many YouTubes that turned up. Lunges, particularly, are recommended, as well as those hamstring and calf stretches you always see joggers doing.

My first trial at the track was pretty good, better than expected. I was winded, but felt strong. Then--oh, hubris!--I overdid it.  You always see sprinters with impressive thighs, so I figured I'd do leg presses on the weight machines at the gym. I pushed myself there too far and too fast. I also went overboard on the lunges.

A couple of days later, warming up for my second trial at the track, I felt a groin pull that didn't bode well. I cancelled the sprint, figuring I'd get back in shape with some light gym work--not light enough. Hamstring problems followed, and I backed off a little more, limiting my exercise to walking.

Within a week, both legs felt pretty good. But by that time houseguests were at the airport, so another week of taking it easy turned out to be just what Matt would have ordered. I'm back on track now, trying to push myself just a little more each workout. After all, I've got time.

Onward.

The Inspiration

Photo by Angela Jimenez from her show, "Racing Age".

The distinguished-looking, chin-bearded hombre just finished second in the 100m dash, over age 95 class, at the 2007 World Masters Championships. I first saw his picture three weeks ago. I can't say the inspiration was instantaneous, but it quickly grew on me: in another thirty years or so, I'd like to be in his place, or maybe even one better.

My only brush with competitive athletics was during sophomore year in high school over fifty years ago. I didn't last long. Coach recruited me and I was flattered, but didn't like running until I puked. I loved dashing around, though, like quick bursts of flight.

Now retired and almost 68, I've learned to enjoy feeling the exhaustion and the burn. I work out most days at the local gym, a quick walk from our apartment, but have begun wanting more out of it than just keeping in decent shape. This goal tightens the focus. That it is so long-term not only inspires me to take time and do it right, but acknowledges and encourages the optimistic longevity aspect. 

Plus, I've always thought of myself as kind of a late bloomer.

Onward.

In It To Win It

After the hiatus for a rare visit from Sis and Bro, I returned to work this evening on a long range and improbable goal of winning the 100m dash—age 95 and over—at the 2042 Senior Games. 

Merrell Men's Ascend Glove Trail Running Shoe. Sweet!

Two days ago the crucial order arrived from Amazon—a great deal on Merrell running shoes in dove grey and slate, neon lemon and lime. Vibram. They were waiting on the front porch when we returned from Portland. At first I wasn’t sure I would keep them—the arch felt too high—but I did. 

This calm but overcast afternoon, I wore them on my Power Walk and they fit like a glove. They also subtly change my gait. I tuck my butt back a bit more and push harder with my thighs. Felt good.

Power Walk leaves our apartment and heads south on 3rd Avenue, up a steady rise past the many seniors’ condos, and big trees in City Park, to turn left at Pine, which climbs steeply east six looong blocks to the ridge. 

It’s a vertiginous view down Pine, past solidly sedate and middle class blocks to the marsh and Puget Sound. At 5PM I looked back and saw either a huge yacht or small cruise ship unusually close to shore, heading north.

I paralleled its course down along the ridge on 9th, then west to Main, turning right on 7th a block south of the grandstand, and finally, after two miles and let’s call it fifty minutes--that will be my baseline--jogged, ran, sprinted and dashed around the quarter mile track. Matt, my trusty trainer, says I can decrease the time of my Power Walk by no more than five percent each day, as I increase the distance I run. 

Onward.