Freedom Run

Most of you know that I am an avid runner. Well, maybe not so much since my hip replacement a little over a year ago. Since my 1 year checkup showed that my implant has been incorporated into my skeleton I have given myself a license to return to my addiction.  Kind of.

I went for a 4 miler yesterday and did something I haven’t done in at least 5 years. I didn’t use a running app on my iPhone to track my mileage and time. Sure, I took my phone because having that lifeline is good, just in case. And pictures. I like to take pictures.

What has changed?

A few things. While recovering, maybe regenerating is a better word, from the surgery I started to read about the human body. I bounced around among tomes on evolution and fitness. As I read more, I started to focus in on a couple of areas – biomechanics and anatomy . NOTE: The links I just provided are a sampling of what is written and represent my gateway reading. There are many other books and articles. I encourage you to read all you can.

As my recovery continued I found myself looking for a job. That process, which is worth its own post or two, took several months and occupied a lot of my time. There was a guilt paradox going on. I had the “free” time to do more cycling and running but felt guilty if I wasn’t pursuing a job with that time. When I did find a job (a great one that has been very much what I hoped for) I committed to a long commute that kind of puts a twist on my typical morning workouts. I’m still adjusting to the timing.

All I’m saying is that my ramp up to distance has been slower than it would have been a year ago. And that has turned out to be a good thing. Since I couldn’t run, I read about it, and I found alternate forms of exercise. All of that informed my running going forward.

As a writer, I decided to start a book about what I’ve learned and to distill that learning into something readable and prescriptive. In taking my own medicine, I’ve re-thought how I run. Not my form, but my pace and mindset.

Photo Sep 20, 3 33 34 PM

I used to run to a clock and work on specific workouts. Statistics embraced me at the end of each run and were automatically uploaded to social media. I loved it because I got in contact with other runners, many of whom have become friends beyond the running. All of it reinforced my process. Was I addicted to running or to the tracking of my running.

Admittedly, I am not fast. I’m average or a little better, but I will never win a distance race. Period. Why was I working on speeding up my running? Did I really enjoy that?

On a run one weekend I was thinking about running. It was only 3 miles, but for my point in recovery, that was my goal. I looked around and started to play a little as I ran. On a wintery, Sunday morning in the New England town in which I live, the roads are quiet and the woods are stark and graphic. Sections of snow and ice make force you to pay attention, and I ran out into the road to avoid some of the obstacles. Then I started to run out and around in the road just for fun, like a kid pretending to be an airplane or stepping around some obstacle course. I smiled without thinking about it.

The run became fun. I’ve always enjoyed running, but this was a different kind of enjoyment. I still had my iPhone app running, but I was having too much of a good time going down some side roads I hadn’t traversed and stopping once in a while to hear a woodpecker hammering on an oak tree. That sounds carries on a cold, brisk morning.

Yesterday, taking advantage of a warm spell, I went out and followed my instincts. Although I didn’t run on a trail, I am able to use the margins of our country roads to good IMG_5122effect. My neighbors don’t seem to mind me running on the edges of their lawns. As you can see, that area is usually offered up to the gods of snow plowing anyway, so I’m not doing much damage.

I continue to use a natural style of running, meaning it stems from a barefoot mode of movement that prevents overstriding and encourages a forefoot to midfoot landing. What I have found is that it isn’t about how your foot lands, it is about not overstriding. In other words, your foot should not extend out beyond your knee when you step forward. The only way to do that is to keep a bend in your knee, which eliminates heavy heel striking. You can still heel strike, but without an overstride, you significantly reduce the impact.

That said, I do wear shoes. What I wear are have a low lift – only 4mm – and a nice wide toebox. IMG_5128

These are Saucony’s and besides the low cushion, low lift they have a cool color. Why shoes? Well, the side of the road is not a prestine trail. There are many interesting deposits which are the outcome of human activity.

 

The shards of glass are pretty common. The computer remnant was a bit unique, but there is always something. True, you hardcore barefooters will rightfully say that over time my skin will thicken and these things won’t matter. I started down that path and found that shoes don’t hurt in pursuit of good form. Sorry. Plus, I can take a running break at Starbucks and not have worry about putting on those gauze booty things.

More important, I gave myself permission to not worry about time or distance. Just run and enjoy the motion. Those times when I felt the pace going up, I slowed myself down to where I was breathing normal and not huffing too much.

What’s it matter?

Slower, means better form. Better form means less injury. I’ll post more about that sometime, but not right now.

This is about enjoyment of an activity I have done the majority of my life. I’m in it for the long run, so to speak. I already admitted that I’m not fast and my 3hour, 37minute and change Hartford Marathon is going to be my best. I managed a sub 47 minute 10k, too. That was my best at that distance. I’m okay with those times. Clearly, I’m not setting any records and improvement means taking a “work” perspective to running. That’s not my mode anymore. I’m running untethered.

What I’ve learned is running is about finding your pace and enjoying motion.

RUN FREE, RUN EASY

 

 

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The Resolution Solution

As I left my first physical therapy session after the magic six-week post op period I was very happy. The physical therapist said I was causing them problems because my recovery was weeks ahead of schedule. They were having to revise their plan for me to be much shorter. I was not working according to their schedule and I was glad to cause them consternation. Being fit and healthy has paid off in unexpected ways.

As I left the building, a smile beaming to everyone and a spring in my step, my main thought was that I wanted to get to the point in 2015 where I could put my sock on my right foot without mechanical aid. I got a kit for hip replacement that includes this could device. It is a half tube with cords on it. You slip your sock over it, then put your foot in and pull your sock up. Works great and it is the only device I still use.

hip replacement kit

Then I wondered if that constituted a New Year’s Resolution.

Excuse me if I get the whole NYR thing wrong. My family never really got into them. I am grateful for that because I don’t think I am built to handle resolutions of such intensity. If you are like me; my sympathies if you are; then making resolutions is a futile effort, unless the resolution involves training for a distance run. For some reason I can train using an extended plan and pretty much stick to the intent of the plan. Go figure.

Marathon_Walk1

I attribute my resolution paralysis to my short attention span. Maybe it is better termed Easily Diverted Syndrome or EDS. Wait! That won’t work. Anything acronym with “ED” in it can be mistaken for something related to erectile dysfunction. That has nothing to do with being easily diverted. At least it hasn’t impacted me.

Back on topic; how about calling it the Quickly Diverted Syndrome or QDS. Nobody can muck up an acronym with a “Q” in it.

It isn’t that I don’t make plans. It is that I need something more concrete to focus on. Here’s an example: “I will lose weight in 2015.” Losing weight is, what? An end state? A mantra? It sure isn’t a strategy or a tactic or a plan to get to an end state (isn’t that kind of a tactical thing?).

If losing weight is my goal, then I need a plan to get there. Is my strategy going to be diet, exercise, Dr. Oz’s next great cure, magical elixirs, or a combination of some or all of them? Once I decide what the strategy is, I need to put together a plan. It is more that just “I’ll eat less and workout more.” For me to make a significant accomplishment that takes more than a couple of minutes I need a sectionalized plan.

“Sectionalized.” I just made that word up. We can do that in the computer age.

Going back to the running thing. I am successful there because there are plans that break down what you need to do day be day over a period of weeks and months to get to a specific running goal. You just print them out and do what they say day be day and you win the New York Marathon. Sounds pretty simple, right?

It ain’t for me.

I often skip steps and modify others because, well, because that’s how I pretty much do everything. It is never the same twice. Maybe I’m not a good example to follow if you are trying to rally accomplish resolutions. There is one consistent thing I do in my self-created, dynamic universe and that is allocate time dedicated to doing whatever it is I need to do next to get to my goal.

You don’t have to become an automaton or a slave to your calendar, but you do need to honor the slices of time you’ve set aside. I am always putting in free time where I can digress and play like a 3-year-old, but I also spend some time understanding most of what I need to do to get to the end game and then sectionalizing those tasks onto some kind of calendar based program.

It is the proverbial “eating an elephant” process. A truly successful person is surrounded by elephant skeletons. I am certain Tony Robbins has acres of property litter with the carcasses of elephant projects he has devoured. Even in this phase, I can falter. It is easy for me to get lost in finding a tool to help me track all this shit to the point where I spend more time playing with the tool and not doing the shit.

Tony Robbins

The first step is to admit you have Quickly Diverted Syndrome. Once you do that, you can apply controls of governance to yourself, most of which involve allocating specific time to your actions (“I won’t spend more than 30 minutes trying to make Evernote work for this”). It isn’t foolproof, but it is far better than the more random approach I used to use.

It has even edged into my real world existence where I allocate time on my calendar to do the tasks I’ve committed to. If I don’t, then I face a day full of meetings and the only time I can do the real work is after hours. I don’t want that because, you know, Twitter.

So my first ever NY Resolution is:

 I resolve to sectionalize my resolutions so that I can actually achieve my goals. 

Now that I have put that stake in the ground, I need to think of some resolutions that are a little more demanding that getting to put my sock without the cool tool.

Enjoy the day! As always, I would enjoy any and all comments.

Run Free. Run Easy. Just Run.

Fit to Recover

I have been a personal advocate of staying fit for a long time. At least the last 40 years. This past week that advocacy paid off. A large reason for my speedy recovery from the hip replacement surgery has been my fitness. A 40 plus year pursuit of fitness has given me two benefits in making the recovery happen.

Let me be clear. I consider myself to be pretty much an average guy. I am not fast, big, or strong like professional athletes. I place pretty well for my age group in races that I have done and I’ve always been able to improve my performance or not have it deteriorate over time. I am proof that you don’t have to be a world class athlete to stay fit and have fun doing it. One indicator is that my weight really hasn’t changed much in the last 25 years. I still wear the same jeans I had from the mid-90s.

What I Had to Get Over

It might seem prideful, but I’ve always been very healthy and I attested that more to a consistent workout lifestyle than to any particular eating program. Whether it was running, tennis, racketball, cycling, or lifting, I was active all year round. I was never a musclehead, but weights of some sort have always been part of the routine to compliment the other activities.

Having to go in for hip replacement made me seem like a failure. All that work and effort and my body still failed me. Going into the surgery I did a lot of reading and talking to people who had replacement work done themselves. It was a consistent message that this surgery had a high degree of success and people returned to near normal activity levels. That improved my expectations and attitude, but the sense of failure still lingered.

Head in Hands

In retrospect, there are a number of things I would have done to hold off the onslaught of arthritis. Most of all I would have focused a lot more on my running form, not just running exercises to get faster or build endurance. Unfortunately, there are few materials that really talk about running form from a true biomechanical perspective. I have found one that is proven, but that is for a future post.

My Post Surgery Realization

Now that I am 1 week and 4 days post surgery and my recovery consistently gets called a “model” by the physical therapists and doctors, I realize that my level of fitness had two benefits.

First, it was a lot easier for the orthopedic surgeon to do his job. My legs are fairly lean and the muscles are fit from cycling a lot lately. It made it easier for him to get to the joint and to do the work. I was told a little about how much manipulation you go through when they test the joint. It is not something I want to find on YouTube, although I am sure I could find it.

Screenshot 2014-12-06 16.13.13

His incisions are clean and not showing any indication of infection or leakage and I can tell they are healing well. A fit metabolism comes with the general fitness. It is a body used to recovery from some trauma. I needed some pain meds to get through those first few days, but even that requirement has eased off quite a bit. I’m on to Tylenol a few times a day and one pain killer before bed to make for a better rest.

The second benefit has been in the process of physical therapy. I’ve got a good base to work from, but I am also used to the process of doing sets of exercises and keeping good form while doing repetitive motion. I expect the burn to happen when I push the edge and know how to breath to keep relaxed while putting in the effort. It is just a natural thing for me. The therapy progresses faster if you push it to the limit, but not much further. You can’t overstrain, but you need to work it.

Again, I’m not that unusual. I just have a habit that seems to be paying off.

The Fear Is Gone

I mentioned the fear of surgery in the last blog. It is normal. I really was not looking forward to being cut open. Now that it is all done I am looking forward to continued recovery and rediscovering different activities. Yes, I plan on running again and I will focus on the Pose Method of running. I will also start building the mileage on my bicycle, increase plyometrics and even getting into swimming. All that and just playing around like a kid. We all need to be kids.

All of this has led me to start reading a lot about biomechanics of the human body. It is a fascinating subject and I hope it will inform my active lifestyle in the future.

If this helps any of you to rekindle your desire to get in shape, then I am happy. Take your time. Find your limits. Give your body the recovery it needs, but be consistent and always push a little more.

I would love to hear your thoughts and views.

Thanks for reading.