THIS DAY IN HISTORY

If I can't run yet, I can certainly take a walk down (recent) memory lane.

It was a year ago this week that I logged my first ever 20 mile training run. At mile 11, the "skies opened up," so says my training log. I recall running in the most drenching rain & hailstorm I had ever run in, soaking every inch of me. I was frozen by the time I finished. I ran the last 10 miles nearly 1 minute per mile faster than the first 10 just to get out of the downpour. I could barely unlock my truck and stick the key in the ignition. I had trouble driving home due to the shivering. Ah, those were the days. I'm not lying when I say I'd LOVE to do that again.

Week 13 of last year was also my biggest mileage week ever (and still is) at 52.3 miles. I did have a 7 day stretch of 63 miles somewhere around that time, but it wasn't within my "weekly" parameters (Mon-Sun). In hindsight, I had just about peaked, since less than two weeks later I ran a 5-mile race (fast, by my standards), then paced a friend for the last 22 miles of a 50 mile ultra the next day. It's funny how you sometimes don't realize when you're at a decent fitness level until you're injured and haven't run in ages. I'd love to be in that kind of shape now.

I know it doesn't do any good to pine away for the "good ol' days," but recently I've started feeling the urge to run again. I admit that the urge faded some after being sidelined for so long. Maybe the change in seasons (not that we've seen much change here in the PNW) has rekindled my fire a bit. Still, I must proceed slowly & cautiously. My heel has responded fairly well to recent exercises, so I'm on course to attempt my first walk-run session in less than 2 weeks. It'll last all of 10 minutes, alternating a minute of slow running with a minute of walking. As silly as it might sound, I can't WAIT to do it.

Interesting Study

Running mice remain youthful.

Song Purchases Will Help Relief Efforts in Japan

If you're interested in my goofy running-related parody songs and haven't yet purchased them, I'll be donating 50% of the proceeds to relief efforts in Japan from now until the end of April. Click on the PayPal buttons on the top right of the page (choose the first collection, second, or both). After your order is placed, the songs will be uploaded to you via Pando.

Thank you!

Another Follow Up With The Doc

Hello, my name is Colin, and it's been 121 days since I've run a step.

Yes, I'm still here!

I had another visit with my sports med doc this morning. It went pretty much as expected. Due to the little setback I had a couple of weeks ago, I won't begin a 'walk/run' program for yet another month. I was progressing through the 'strengthening phase' of the program (heel raises; both concentric with both feet and eccentric on each foot, adding a daily set each week, up to 3x10 of each) when I started feeling a persistent, dull ache in my injured heel. I quit doing any heel raises for a week, the slowly started back this past week with no noticeable pain. Over the next four weeks, my goal is to get back to doing the full amount of daily sets of the raises with no pain. If that happens, I'll add three short run/walk sessions per week.

As I've said before, my doctor is very conservative in his approach. I struggled with this idea early on in this process, but have now completely come to terms with it. I look at running as a lifelong activity (hopefully), so rushing to get back to it and risking a complete relapse isn't worth it.

While my doctor hasn't said the "S" word* lately, that's still kicking around in the back of my noggin. It's definitely not off the table. I still have a fear that when I eventually become able to start building up mileage and intensity, I'll end up injured again, since this deformed heel isn't going to un-deform itself. But I'll cross that bridge when I get to it.

Fortunately, my work has been unbelievably busy, which has kept me distracted enough to not pine away for running TOO much (although the email notices from races I ran last year have been bumming me out a little).

That's it for now. Still sidelined, aside from lifting weights and riding a stationary bike (haven't ventured outdoors yet). Oh, I will begin walking more, though, as time allows (I haven't had a day off from work in 29 days, as I write this).

And to my fellow injured runners, recovery quickly (and smartly)!


* "surgery", not "sarcophagus"

Heel Update

I don't see my doctor again for another couple of weeks, but I thought I'd post about something other than my freakin' abs! Despite recent appearances, this is indeed a running-related blog, so here's wazzup regarding my injured heel.

I've been doing stationary cycling almost exclusively for my cardio training (along with weights, of course). Obviously no running yet, and not much walking, either (although I could do more walking than I do). Overall, my heel has responded well. But I've noticed a pattern. I occasionally get a dull ache in the injured area. It seems to happen after I've been wearing shoes for an extended period of time. Being that I work at home, I wear slippers around the house, which don't put any pressure on my heel. However, my regular tennis shoes, and even my running shoes when I've worn them somewhere, cause my heel to ache for sometimes a day or two afterward.

During one of my doctor visits, my doc commented that I probably wasn't a good candidate for Vibram 5-finger shoes. Given how regular shoes seem to aggravate my heel, I'm starting to wonder if he might be wrong. Biomechanically, I may have some issues...but if this permanent heel bump causes aggravation to my Achilles while wearing normal shoes, who knows? I may have to save up & give the VFFs a shot. Initially, I would just wear them around the house to see how my heel & Achilles responds, compared to my regular shoes.

Hmm...

Journey To The "Six-Pack" Now Complete

If you're so inclined, you can read my final summary and see final photos of my Chris K-inspired quest for six-pack abs here.

That Was The Problem

If you've been following my 6-pack ab travails, you remember how I mentioned I was nearly blacking out upon standing up, almost every time. I did a little research (and got some helpful comments from you guys) and came to the conclusion that I had dropped my sodium levels too low. Well, upon bumping it up (to around 1,000mg/day), I've learned that it was a correct conclusion. No more dizzy spells, no more near blackouts.

However, I've thrown a different wrench into my quest. I'm currently in a low carb phase, which is giving me some new challenges. First, I'll state that I'm NOT a big fan of a high protein, low carb diet (based on only 3 days of it so far). I constantly feel bloated (12 oz. of chicken per day, with insufficient roughage will do that), plus I'm dropping too much weight (which attests to the effectiveness of the Atkins & other similar diets). In addition, it's just not a sustainable diet. I'll try to stick with it for a couple more days, then shift back to a normal macronutrient balance before boosting carbs the last couple of days to replenish my glycogen stores (& hopefully make my muscles fuller) before I take final photos.

Chris K, why did I listen to you? You're laughing at my expense, aren't you?

Sodium Concerns

[re-posted from my abs blog]

As I'm in wrapping up the first week of my stretch-drive diet, I have numerical data to analyze. This week, I've been eating about 1900 calories per day. My macronutrients look like this: protein — 28%, carbohydrates — 62%, fat — 10%.

I'm also tracking my sodium intake. Distance runners (or any endurance athletes that sweat) need a good amount of sodium. As a sidelined runner doing very little cardio work (i.e. not sweating much), I don't need as much. Through research, I know that bodybuilders drastically cut their sodium intake as they approach a contest, since this eliminates water retention which will blur muscle definition. With that in mind, I've been keeping my sodium intake low. Just how low I've been keeping it is becoming an eye opener.

I'm averaging about 550mg of sodium per day. I didn't think that was terribly miniscule until I researched what a "low sodium" diet entails. Some low-sodium diets to control high blood pressure suggest keeping sodium intake "as low as 1500-2000mg per day." Wow. I'm WAY below that. Average Americans consume a TON of sodium daily (not literally...but it's a lot!) The US RDA for sodium is under 2,400mg.

Why did I become interested in this number? Honestly, I've been blacking out and nearly fainting about every other time I stand up from a seated position. I believe my body might be in a hyponatremic state. The instances are becoming more frequent, so I'm suspicious that my low sodium intake may be causing it.

I've got two weeks until my final photos. Next week, I'll attempt to raise my sodium levels to around 1000mg per day to see if the dizzy spells & blackouts subside. In the few days leading up to my photos, I'll reduce the sodium back down. I think I may have jumped the gun!

Ab Challenge Update, and a Big Congrats

I'm down to the final 3 weeks of my abs quest. They're going to be very challenging, but I think it's going to end well...as long as my wife doesn't kill me before then.

I'm sure it's being said on many a running blog across the interwebs, but I want to add my congratulations for the man who tortured challenged me to get a 6-pack, Chris K of BQ or Die fame, who did as his blog title suggests. No, not die, but BQ! After coming back from a fractured heel last summer, then working on his running form until he was blue in the face, busting out a BQ time in yesterday's Surf City marathon is very impressive. So Chris, again, congratulations! And I don't care what the inmates down at the corrections facility say about you, you're a manly man and a role model to us all. Long may you run fast and injury free.

Another Visit With Doc — Moving Forward

I had another visit with my sports med doctor this morning in regards to the ongoing saga of my heel injury. It's been a good month, in regards to pain...or lack thereof. So, we're on to the next phase of his program, which is STRENGTHENING. I'll be doing various heel raises, daily, for the next several weeks in order to recondition and strengthen my calves and Achilles tendons. I've also been given the go-ahead to notch up the intensity of my rides (and can actually ride outdoors now on a flat course, weather permitting). No running yet. I meet with him again in 6 weeks where, hopefully, he'll okay some very short & easy running.

Numbers-wise, here's how January panned out:

Runs: 0
Running Miles: 0
Outdoor cycling: 0
Cardio (on Schwinn Airdyne): 243 min.
Pushups: 980
Pull-ups: 438
Sit-ups: 955
Dips: 609
Squats: 484
Weight workouts: 10 / 312 min.

Body weight since Jan 1: -7.2 lbs.
Waist, since Jan 1: -1.1"

I'm in the stretch drive with my Chris K induced Ab quest, with both positive and challenging results.

So that's where things stand. Rehab has been a long, slow process, and my patience is certainly being tested, but I've committed to buying into my doctor's program, since I've seen no reason not to. But that means s-l-o-w-l-y getting back into the running game. Currently, the only race on my schedule this year is the Northwest Passage Ragnar Relay, in late July. While I won't be in top shape by then, I hope to have enough training behind me to at least help out the team, and not kill myself in the process.

Cheers!