A Good Week

I just finished a good week of endurance training, at least given where I'm at with my current level of fitness. I rode my bike three times (the first two were an hour each on the trainer), including a 30.4 mile ride on Friday at a decent pace (17.6 mph), for me, anyway.

I also ran twice, 3 miles each, both at about an 8:54 pace. These were my first runs in 7 weeks. As expected, my left knee is still giving me pain, but it's not as bad as when I was forced to quit back in January. I'm considering buying a knee sleeve to add a little support. I'm holding out hope of running a trail 10k with my daughter on April 19th, even though I know it won't be fast. I'll be paying close attention to the knee between now and then, with the knowledge that I may have to shut down the running again if this knee gives me too much trouble.

But it was nice to actually run again! And things are starting to feel good on the bike finally, too.

And I lost two pounds this week!

Maybe this old guy can get fit again after all!

Wheels Rolling

The weather has been agreeable enough lately to allow me to get in some rides lately. I'm up to 6 outdoor rides this year (and one hour on the trainer, today, in fact) for a total of 121 miles. My longest ride so far has been a little over 26 miles, and my pace has averaged right around 17 mph. Nothing to crow about, but I feel like my fitness is very gradually beginning to improve. While I won't claim to have become a hard-core, 100% cyclist, I'm embracing it more than before.

My daughter has a 10k trail race coming up on April 19th. I'm also signed up for the race. I obviously can't full-on race it (or even completely run it) with my left knee being a mess, but I'm hoping to maybe run/walk it, just to get out and enjoy nature a bit. I'm not sure if I can do any training runs leading up to it. I may give it a shot, but I'm not hopeful at all. I tried jogging about 20 feet while walking my dog the other morning, and the pain set in immediately.

That's about it from here in currently rainy Spokane (thus, my trainer ride today.)

I hope your running/riding/swimming/exercising is going well!

Winter Took A Break, So Why Not Ride?

It's been sunny and warm(ish) here lately so, since I'm now a cyclist thanks to my left knee, I dusted off my trusty steed and went for a little ride. It was my first ride since late July of last year! The bike didn't bother the knee at all, btw.

I rode 15 miles in just over 55 minutes, so I didn't set any speed records, obviously. I'm interested in just getting in the miles now and not about my pace. It was quite obvious that I'm terribly out of shape and have at least 10-12 lbs. to lose. I know my legs will come around and the weight will come off, so no worries there. I'll ride on the trainer indoors if I have to, but I'm not a fan of that at all.

I just hope winter continues its hiatus so I can keep getting my wimpy, fair-weather behind out there for more rides!

(oh, totally unrelated...if any of you were wondering about the beard — and I'm sure you weren't — it's mostly gone now. I did keep the mustache, soul patch and a short goatee. The 'stache is long, so I can style it into a handlebar. Kind of an old-school retro look...)

Pre-shave

Post-shave. Just need a pipe now.

Well, THAT Was Fast!

A recent running time? My ability to lace up my running shoes? How quickly I actually showered after running?

Nope.

My "comeback." It lasted all of five runs, for a total of 16 measly miles.

The left knee couldn't take it. It had hurt for part of each of those five runs, but during run #4, it actually started hurting less. That made me hopeful. Today, sadly, those hopes were dashed. I ran 4 miles and, during the first mile, the pain was terrible. I nearly stopped. I continued, and the pain diminished a little. Then, with about a half mile to go, it returned. I probably altered my gait to compensate, since my right knee was also sore after the run.

I can tell my left knee is really messed up. When I shake that leg (like you'd do if you were trying to loosen your quads), I feel a sharp pain under my knee cap. Going up and down stairs also hurts. Of course, I already paid for the 10K I was planning on running with my daughter. I just don't see how it's going to be possible to run it.

At nearly 48 years old, I think I've reached a time in my life where I need to stop pushing through things that hurt my body. 

I can't have surgery just yet (not until after bowling season is over, anyway. I'm having a good season!) I'll most likely switch to cycling, weather permitting (or just ride on my trainer) to get my cardio fitness back. I'm now only 116 miles away from 10,000 lifetime running miles, so I'll have to find a way to at least achieve that mark! I'm holding out hope that a simple scoping of the knee, followed by the requisite recovery, will be enough to allow me to once again work on that goal.

Until then, it's time to use other means to get fit again...

I'm Baaaaack (we'll see for how long)...

I have once again rejoined the running world. I logged three short, slow runs this week (2 miles, 3 miles, 4 miles), and boy am I out of shape! That doesn't bother me. I've been there before and I know the drill. What does bother me is how my left knee is feeling. It's been hurting, quite a lot, for probably 40% of my running time. It usually settles down a bit once I'm well into the run, but even then I feel like I need to baby it a little. I'm no doctor, but I'm pretty sure this knee needs to be scoped. But, of course, I've already gone and signed up for a 10k trail race with my daughter on April 19th. I also bowl in a league (as you know if you've read a recent entry), so if/when I get something done, it'll at least be after bowling season ends in March. I'm hoping the knee pain diminishes on its own and I can run the race. It's been hurting for a long time, though (over a year, even during walks), so it's probably not just a passing thing.

My left hip seems to be pretty tight and sore most of the time, too. Feels almost arthritic. The body is slowly breaking down. Jeesh, I'm not THAT old!

But I am glad — pain or not — to be back out there, running some miles with my dog...who also needs to get back in shape.

My quest to get to 10,000 lifetime running miles (which I thought I was doing last year) is back in action. I'm currently 123 miles shy of the mark.

I'll get there...

The Beard Lives...Plus, An Unrelated Itch

Yes, friends (i.e. the one or two people who still read this), my inner Anton is still surfacing, in the form of an ever-growing beard.

I'm still holding out hope that running speed goes hand-in-hand with a big, unruly beard. Perhaps the grayness of mine (along with many other issues) signals the unlikelihood of that becoming a reality.

Which brings me to the unrelated itch. No, the beard hasn't itched for several weeks now. But I am, finally, getting the itch to run again. Or to at least incorporate running into my training program.

In past years on this blog, I've done an end-of-year rundown on my various training numbers. I failed to do that on this neglected blog for 2014. Honestly, there's not much to report that would be any interest in relation to running.

I ran a total of 75 miles in 27 runs in 2014. My longest run was 5 miles. Sad, I know. I did walk 516 miles, so I at least got some aerobic exercise. I spent the majority of 2014 trying to get stronger, mostly at the deadlift. Did I succeed? Sort of. Yes, I set a PR in both the deadlift and the bench press (and, come to think of it, the squat), but while those numbers may be good for a middle-aged distance runner, they were pretty weak when it comes to the powerlifting world...even for weekend warrior amateurs.

No matter how far in the rear view mirror my last run was, no matter how much my various joints protest or my muscles twinge, I will always be a runner. After 32 years of doing it, it's too much a part of me now. Will I ever be fast or be able to run mega mileage? Probably not. Does that matter? Not as much as it used to.

Not being a New Year's Resolution guy, I prefer to set goals (semantics, I know). I still haven't decided on all of them yet, but I have three mileage goals for outdoor aerobic activities. I want to at least:

Run 500 miles
Walk/hike 500 miles (want to do a LOT more hiking this year)
Cycle 500 miles

Those are minimums, but that's 1500 miles for 2015...and I like that sort of OCD symmetry.

They're pretty modest goals, really, but I know that balance is the key for me in order to not push too hard and end up injured, as usual.

Getting back to running is going to be a challenge. I'm at least 15 lbs. over my preferred running weight, and my cardio conditioning is non-existent. I'm also currently sick, so climbing the stairs in my house is a workout. I have yet to run a step in 2015, but as soon as I shake this illness, I'm going to start again. The cycling might have to wait a bit, as I'm pretty wimpy when it comes to riding in the freezing (and sub-freezing) weather.

One thing that should motivate me is a 10k coming up in April that my oldest daughter wants to run. I was going to run the 5k, but I decided to commit to running the 10k with her. Where I used to push her in races a few years ago, I'll be happy to keep up with her, if that's even possible.

As for dropping some weight, I've begun that process by getting sick ;-)
Actually, I've started cutting way back on sugar and watching my portions. That, plus increasing my exercise should start the process.

You Know There's Nothing Interesting To Report When...

You know there's nothing interesting to report when you post about your new beard on your running blog:

How to tie this in...

Okay, how about this. If/when I start running again, I'll be channeling an older, slower, grayer Anton Krupicka through my beard.

My plan is to let it grow all winter, assuming I can remain married that long.

I think I've said enough for now.

Goal Achieved

As has been the case with several recent blog posts, this one will have nothing to do with running, for which I apologize. I don't have a blog for which this post would be appropriate, so running friends, please indulge me. It is, at least, about a physical activity.

I started bowling at the wee age of four (way back in the early 70's) and have bowled on many leagues, on and off, since then. I'm not particularly a gifted athlete (an understatement), yet having started so young, bowling is one "sport" (okay, a game, really) that I'm pretty good at. I usually carry a league average of 205-210 and, many years ago, my dad taught me how to throw a pretty sweet hook (if I do say so myself). However, the one thing that has eluded me in that world was the Perfect Game. The old 300. 12 consecutive strikes. Three times I've come close (once during league, twice in practice), rolling two 290 games and a 289. To be honest, the 290 games, as close as the scores appear, weren't even close to being perfect games. In both of them, I rolled a 9 and a spare in the first frames, then — with no pressure of a potential 300 — rolled 11 consecutive strikes to finish those games. The 289, however, was very close. I had strikes lined up for 9 frames. Crushed the pocket the first ball of the 10th frame for my 10th in a row. The next ball, I left the ten pin, which I spared for a 289. My wife was the only witness to that one, so it wouldn't have been sanctioned. Not that she doesn't have the power to sanction things. Just not with the USBC.

Last night, before my weekly league (my team consists of my dad, stepmom sister and myself, dubbed "Lightning Strikes"), I told my wife and oldest daughter that I was going to roll a 700 series, a 300 game, or both. I've made similar claims before, but I honestly felt like it was going to be an "on" night for me. After a very slow start to the season in late September, things have finally started clicking. I'm using a new ball and learning what it can do (it plays down and in very well, even on heavy oil.) Two weeks ago, I rolled a 669 series, followed by a 662 series last week. I suffer from pain in my right hand (tendon damage, I believe), so I've had to modify my delivery a bit, which helps to alleviate the pain. Last night, I switched to that delivery exclusively during the third game (incidentally, my new delivery involves keeping my hand flat during the backswing, then quickly flexing my wrist and lifting on the release, as opposed to cupping my hand & wrist during the entire approach.)

I started the night with a 234 game, with 5 consecutive strikes out of the gate, which felt good. This season, my first game has usually been my lowest, so it was nice to start well. Game two was down a tad (217), but I managed to stay "clean" (no opens) for both games. I mentioned to my dad that I needed a 249 third game for a 700 series, about which I wasn't terribly optimistic. Fortunately, the lanes seemed remarkably consistent all night. The only adjustment I made, aside from modifying my delivery, was to move 1 board left during the 2nd game while still throwing over the 2nd arrow. The pocket felt big all night, but it grew even more during the third game. After my 5th consecutive strike, my dad stated that he would no longer talk to me (a common practice among bowlers en route to a potential perfect game, much like a pitcher throwing a no-hitter).

I was eager to get up and bowl as quickly as possible, feeling like I could lose my groove if I waited too long. In the 8th frame (I believe), the 7 and 10 pins taunted me, eventually falling to save me from a big split. When the 10th frame arrived, my nerves were kicking in. It took all my willpower to keep my head out of the game and let me body take over on auto-pilot. I was really grooving my swing and my delivery had been consistent. I obviously wanted to keep it that way to finish off the game. My first ball in the 10th hit light, leaving the 7 pin to wobble before being tripped by the 4. Ten in a row. My hands were just starting to sweat and shake a little and my mouth was getting dry. "Just two more, Colin. Just like all the rest." I couldn't look at my teammates or any of the others gathered behind the lane to cheer me on. I honestly don't remember what the second ball looked like, but the pins fell, thankfully. I remember clapping my hands together so hard that they stung. Before the third and final ball, I managed to block out the sights and sounds around me, although I was afraid that my nerves were going to affect my delivery. Four steps, release, POW. One of my most solid strikes of the game...and a very heavy and old monkey off of my back.

I also managed my lifetime high series (751) and a clean night (no opens). I'll be ordering my 300 ring next week. We also swept our opponents, which was a nice bonus.

It was a fun night. I'm not sure how I'll top it. How about another 300 next week? Why not? This one has only taken 40-something years!

Trying to do my job as anchor!

Blurry. It's about how I felt after that last ball.

Here's how the night played out.

The Brunswick Mastermind Genius (the ball, not me.) Absolutely LOVE this ball, for obvious reasons.

That Old Balance Thing Again

To me, it seems that a pendulum is most effective when swinging through the middle position. In the below diagrams, that position is called the "equilibrium" position, and it's noted that "velocity is maximum."

Sorry to get all physics class on you, but my possibly poorly illustrated point is that extremes, when it comes to physical activity, are often the least effective when it comes to balanced physical fitness. I'm saying this anecdotally, of course.

I have a tendency to take extreme approaches to exercise. When I decide I'm going to run, I go all-in. When I want to become strong, same thing, that becomes the narrow focus. And yet I know that, for me, these approaches almost always lead to burnout and/or injury. I know this sounds very anti-goal oriented...which I'm not, by any means...but this is a lesson that has been very hard for me to learn and incorporate in my approach to fitness. There are some amateur athletes, even in my age group (late 40's) who seem to be able to defy the odds and push to the limit for extended periods. I'm not one of them.

For someone so interested in physical fitness, I'm pretty fragile. If you've followed this blog over the years, you'll know that I've experienced just about every common running injury out there. And, when I've shut down the running and picked up the heavy weights, I seem to eventually pull or strain something.

With that said, I have achieved goals. I ran and completed my first (and so far, only) marathon in May of 2010. During one of my injured periods, I met a fellow runner's challenge of getting six-pack abs. I've achieved a set of 20 overhand pull-ups, deadlifted 320 lbs., bench pressed 222 lbs, etc. Not that any of these are impressive, but they're goals I've met, despite my fragility.

There are still physical goals I have yet to achieve. I believe we all must have them, and they must be personal. Doing something just because someone else has done it or is doing it isn't a reason to shoot for something. If your goal is to do 10 perfect pushups, that's no less important or significant than someone trying to run a sub-3 hour marathon.

However, as I get older and my focus gradually shifts from attempting impressive physical feats to being as fit and healthy as I can be, my approach needs to change. I'm still in the process of figuring out exactly what that means. I know it will involve doing a little of everything, rather than "all running" or "all weight lifting," or any other unbalanced approach I'm good at taking. That approach, unfortunately, isn't terribly inspiring when it comes to achieving goals.

Getting personal, there are a few things I do want to achieve in the near future. I'd like to get a lean waistline again. In my effort to build strength this year, I've become sloppy with my diet and have put on a belly that I can no longer accept (I've already started eliminating processed sugars. Again.) I'd also like to be able to do several pull-ups once again. I do miss running, too, but I know I'll probably never be able to run like I once did. Even while running a slow 2 miles with the dog today, there were frustrating aches and pains. On the flip side, my efforts to increase my deadlift have led to a lower back that has been "out" for the last few days. Alas, I don't think I'm meant to be a powerlifter (which is likely an understatement.) I still may attempt to enter a deadlift-only meet with my daughter in January, but that will be dictated 100% by my back. And whether or not I think I can lift more than most of the women at the meet.

So, to hopefully wrap up a rambling post, I need to figure out a way to stay motivated and inspired, while approaching exercise and fitness in a much more balanced way. The goal of "being in shape and not injured" sounds great, but it's far too amorphous. I've considered having weekly quotas, such as a certain number of pushups, pull-ups, miles run or ridden, weight lifted, etc., but I haven't really fleshed that out yet.

In any event, more balance (which I believe was my "key word" back in 2011 on this very blog) and less specificity will have to be a major part of my approach going forward.

Powerlifting!

Well, hello there! The very sparse posts are due to the fact that the "Resurrected Runner" is not currently running. At all.

Why not?

Well, two reasons. First, I still have lingering injuries that seem like they'll never go away (primarily my right hamstring), and second, I'm training myself and my daughter to compete in a (some?) powerlifting meet(s).

I am, however, walking quite a bit. I have a goal to...much like the annoying song...walk 500 miles this year. As of the end of June, I'm at 280 miles, so I'm ahead of pace. The walks aren't casual strolls, so I'm still getting some cardio and fat-burning benefits.

As for the lifting, I'm documenting my daughters and my current training cycle on our youtube page: father/daughter powerlifting journey.

Check it out if you're interested. As mentioned in previous posts, my daughter shows some promise. I'm keeping the weights she's lifting well below her maximum ability right now, just to focus on form and to, hopefully, avoid injuries.

Which, surprisingly, I've managed to do so far in my training. Avoid injuries, that is. My often temperamental lower back is even holding up, so I must be doing something right!