Weekly Log 16-Jul to 22-Jul-2018: The Road to the Blessing is Looking Better

Monday:  0
Really sore from Sailfest 5K.  Depressing.  John (PT) did ask me to take a couple of days off after this.  Continuing with the specific stretching exercises thrice daily.

Tuesday:  0

Wednesday:  7
AM:  Ran 10K in Needham, MA on a mix of roads, grass fields, track, and artificial turf.  This was my longest run in a month.  Actually felt pretty decent on track and artificial turf, but anything the slightest uneven or downhill was a little painful.  I guess I have to accept that I won't be doing much trail running in the immediate future.

PM:  Ran 1 mile at Westerly Fun Run.  This did not feel good at all.  I'm only supposed to be running every other day, so I should have just swallowed my pride and sat on the sidelines.

Thursday:  0
Am so sore from yesterday's runs, and not happy with myself on pushing a second run yesterday.  Went for PT evaluation #4 today, and while progress is definitely being made, it was depressing to see how weak I am.  Standing on my right (injured) leg while bouncing a ball off the wall, I had to reach out to grab things several times to avoid completely falling over.  Got a new set of exercises to also strengthen the hip area; John said to count PT sessions as cross-training and not run or cross-train on these days.

He asked me to try to run 10 miles this weekend, and if I can get that done, when I see him next week, to discuss Blessing plans, but to also take two days in a row off prior to Blessing.

Friday:  0

Saturday:  10!
So nervous about being able to complete this run.  Picked the flattest and most even surface I know:  Ninigret.  Started out with a road loop in Arnolda before jumping into the manicured flat trails at Ninigret National Wildlife Refuge.  The discomfort was there (as always lately), but somewhere about Mile 8 I "forgot" about the discomfort.  Is that possible?

Sunday:  0 run, 1 mile walk
Walk on beach in afternoon before turning back in the rain.  Pounding surf.

Weekly mileage:  17 run

Weekly synopsis:  I'm just going to keep it positive and focus on the improvement.  I've gone from 3 weeks of non-running, including 1 1/2 weeks of limping in pain, to this week where I not only ran, but finished both a 10K and 10-mile nonstop.  Solid progress. 

I'm looking forward to the Blessing next week.  I don't know if I'll have to mix in walking or run the whole thing but finish in 80 minutes, but either way it will be good to be out there and much better than sitting and sulking on the sidelines.

Sailfest 5K 2018: A Different Kind of "Race" for Me This Year

New London, CT
Sunday, July 15, 2018

One of my favorite 5K races that I like to come back to regularly.  Certainly haven't made every year, but I average a visit at least every other year.  As Matthew pointed out, it's not a PR course with its hills, so that's not why I come.  So why do I?  A few attractions for me, in no particular order:

• For a small local 5K, there are always a few very fast runners (you might think I would prefer those races where I might have a shot at a V, but those can be boring and tough to run alone).
• Any race that SNERRO puts on, you know the timing is going to be quality without hiccups.
• Finish through the vendor carts at the festival is unique and fun.
• Always run into a bunch of runners that I like to catch up with, and a decent representation from WTAC.
• In the age of increased water conservation efforts, the fact that the fire department hose shower remains in awesome.

This year I'm injured with a nerve injury that has largely kept me out of running for a month, so I thought I wouldn't even be in the race.  Since I had signed up some time ago and my physical therapist gave me the OK with certain caveats, the pendulum swung back the other way and I was in!

Now I found myself nervous about this race a couple of days out, but for very different reasons than the usual concerns:

• Am I going to be able to run the whole race, or am I going to have to walk, or worse, incur my first DNF?  (I'm OK with a DNS, and have had plenty of those, but never a DNF.)  [Not in any way knocking the many of us that have had a DNF, but just a foolish thing with me to keep the streak alive.]  Solution:  Take it steady and unless severe pain, be tough through discomfort.
• On the other side of the spectrum, how am I going to maintain the PT-prescribed pace of 7:30 to 8:00?  Once he gave that range, the 8:00 went out the window, but it's going to be tough to resist the natural inclination to run faster than 7:30.  Solution:  Start far back in the back and check my pace early and often.
• Am I going to make a spectacle of myself, either through weird running gait ("Mom, look at that crippled old guy running!  He should really go back to his nursing home.")  or have a meltdown like a two-year old over my lack of running prowess.  Solution:  I had many, many talks with myself on the latter of keeping it positive internally and externally facing.

Mile 1:  After checking in, and a short walk warm-up, it's time to go.  I line up at least 10 rows back to dampen the urge to fly out.  At the gun, I think I'm going out fine, but see the pace is high 6's, so back off a bit.  I see Paul Gray and Mac Ordonio ahead of me; good I don't have to witness them passing me.  I keep backing off the pace.  Right at Mile 1, I catch up to Mac and go past him, but only after validating that he's slowing down as opposed to me passing him.

Team WTAC just prior to race start
WTAC men took 2nd, 3rd, 4th overall (Matthew, Chris, Tommy)
WTAC women took 1st and 2nd overall (Brandy and Shara)
-------------
It was a treat to have so many WTAC runners today.  Most in the pic above
are Sailfest regulars, but this year we had Tommy, Shara, and Chris.
This race doesn't draw many Rhode Islanders, as it's a good 20 miles into
CT, and us provincial Rhode Islanders aren't very comfortable with going
that far.  I'm surprised Chris could make it all the way from Kingston, but
then I learned he met up at Tom's house first, so that makes more sense.  He
probably broke up that long and arduous trip with an overnight stay.

Mile 2:  Starting uphill, but at the pace I'm going (about 7:20-7:30), it doesn't feel like an effort.  I even ran over to get purposely sprayed by the only hose on the course.  Today is not a hot day, but it is humid.  The right leg feels the "new normal" of very awkward, but no pain.  Towards the end of Mile 2, I catch up with and run with Paul for a while.  I don't mention anything but this downward section of the course is making my stride just a little painful, and the tendency for a longer stride downhill is causing some shooting pain all the way down my leg.  I'm happy to get back on flatter ground.

Mile 3:  The race is almost over.  I keep passing a number of people, but since I'm really holding to about 7:15 - 7:30 pace, it's that others are slowing down.  The usual 2nd uphill that never seems to end is not a bother for me at all at the pace I'm running, but I know the downhill lurking (which I usually love the downhill finish) will be not be well received by the nerves in my leg.  I'm almost at the final turn when I see a young woman (20s?) standing in the middle of the road grabbing her leg.  I asked if she's OK, and she said her legs are cramping and asked if I knew how much further.  I said 1/4 mile at best, and she started running with me.  She looked like she was going to stop again, and I urged her not to stop at this point and assured her this was the final turn.  She sprinted away from me to the finish line.

Chris and Tom told me my gait looked fine (as did my PT),
but it felt off and looks a bit off here.  Hard to really tell.

Finish line
(All photos courtesy of Jana)

Final results:  I feel like writing "I don't know and I don't care", but actual time is a 22:36, which works out to a 7:17 pace.  Not quite my target of not exceeding 7:30, but not far off either.

Highlights:

• Actually finishing the race, without blowing up or having a meltdown
• Enjoying the camaraderie of other WTAC runners
• Saving a damsel in distress (she came up to me post-race and thanked me)
• And, my perennial favorite highlight of the Sailfest:  the New London FD fire hose shower!

Chris, me, and Tom
cooling down post-race

Weekly Log 9-Jul to 15-Jul-2018: Return to Running (sort of, kind of)

Finally, after a 3-week hiatus from running due to a nerve injury, I got the clearance this Monday morning to dip my toes back into running.

Monday:  3 miles run/walk
At my 3rd PT session, I was put on the treadmill for observation.  2 minutes walk at 3.5 mph - Pass.  Next 2 minutes run at 6 mph.  Was really nervous about this one, as every time I've tried running in the past 3 weeks, it's been a failure.  This time was much, much better.  Modicum of pain.  I felt really awkward, but I found the whole dreadmill experience awkward, like I was going to fall off on the side or back or keep getting sucked under like George Jetson.

Remember poor George constantly sucked under the treadmill
belt?  That was my fear today.

Despite my uneasiness on the 'mill, John Ward observed my gait, pronounced it normal, and gave me the following plan:

• Mon:  5 minute walk, 10 run, 5 walk, 10 run, 5 walk
• Tue:  XT (bike or swim)
• Wed:  5 minute walk, 20 run, 5 walk, 20 run, 5 walk
• Gradually ramp up from there
• No training or long distance until next week
• Keep up stretching exercises
• Limit hills, especially downhill
• No speedwork for 3 weeks
• Run in 5K race on Sunday, but run easy keeping pace between 7:30 and 8

Went to Ninigret for my 1st run, primarily because it's flat.  Everything went perfect until I got to my second 10-minute run.  There was very mild pain or at least discomfort.  Got home and I was oddly sore.

Tuesday:  0 run, 20 mile bike
Woke up felt fine.  Biked a 20-mile loop out to Bradford and back through Charlestown and then Weekapaug and Misquamicut.  All went well.  Call John (PT) to give him an update and discuss the minor issues from last night's run/walk.  He asked me if I had pain when I woke up.  No, so carry on with the plan and if any issues, give him a call mid-week.  OK.

Wednesday:  6
Doubled Monday's run portions to make:  5 walk, 20 run, 5 walk, 20 run, 5 walk
Ran at Avondale on a mix of grass trails and asphalt.  Despite doubling the runs, this time it went much better.  Definitely discomfort the entire time I ran, but no pain this time.

Thursday:  0 run, 1/2 mile swim
Easy solo swim at Watchaug Pond on the measured course out-and-back.

Friday:  nada
Thought about going to Groton Fun Run and fitting in a walk/run, but ended up not doing it.  Besides, I'm supposed to avoid steep downhills for now (like in the final 1/2 mile).

Since I didn't do any exercise at all today, I made up for it with lunch calories.  That's the way it works, right?  If you can't burn off calories, at least you want to load up on them.  We had an informal work luncheon, and guess what Piggy ate for lunch?  Four slices of pizza from Pizza Place, and then topped it off with an ice cream sundae with hot fudge from Downtown Creamery.  Loved every morsel of it, and then for some strange reason, felt overstuffed and bloated all afternoon.

Saturday:  0 run, 1/3 mile swim, 15 bike
Met up with Tommy and Mikey for a swim at Winnapaug Pond.  Only where we tried to enter at the back of Old Town Beach parking lot was only up to our ankles even halfway across the pond.  Saw lots of neat crabs, but not suitable for swimming.

Take 2:  went across the street to the Atlantic Ocean.  Fought the current and waves for a while, then turn around and flew with the current.

Since Mikey rode his bike down to the beach, I asked him if we want to go out for a ride/coffee.  He was game, so we met up at my house, had a great conversation over coffee outside at Junk 'n Java, and I finished up solo along the beach.

Sunday:  4
Sailfest 5K.  Wasn't pretty, but I did it!  I'll put together a short recap.

Moron award of the week:  Got my chain sharpened and used it this afternoon on
some yard work.  I go to use it and it's not cutting at all.  I'm thinking the local shop obviously
didn't sharpen it well and I push down harder, to no avail.  I'm angry now, and get ready
to take the chain off and bring it back to the shop, when ..
-------------------
Hmm, what is this diagram and arrow I notice on the chain saw?  Oh, it's showing how the chain links
line up.  I have the damn thing on backwards.  What an idiot.  Good thing I didn't go to the stop to
complain.  Yup, it turns out it works much, much better if you actually put it on right.

Weekly mileage:
Run:  13
Ride:  35
Swim:  1

Weekly synopsis:  Progress.  Ran for the first time in three weeks.  Still quite uncomfortable, so I'm cautiously optimistic about continued improvements.  I do think cross-training and stretching will be part of my regular routine going forward. 
Plans for next week are to ramp up to running a 10K distance continuously.  I know, it sounds ridiculous, but I'm trying hard to heed the PT advice and recover from this painful injury.  Blessing in two weeks.  Obviously a fast finish is out of the picture; I just want to run the whole thing.  Stay tuned ...

Weekly Log 2-Jul to 8-Jul-2018: The Road to Recovery?

Monday:  0 run, 3 walk
Parked at John Ward Physical Therapy, and before my appointment, walked in my old neighborhood, Tockwotten Cove Road, Charlestown.  Caught up briefly with one former neighbor. She did remember me (we moved out 16 years ago), and we had a pleasant chat.

The disappointing part to me was walking through eight different "No Trespassing" signs.  I can understand keeping your part private, but these were all on the road.  "No Trespassing", "Turn Around", "Members Only", etc.  My house was the last on the public portion of the road, and I do remember that many of the roads going down to the water were private, but I never remembered it this exclusive.  Ugh.  Love thy neighbor?  Not here.

At the PT appointment, was happy to see hear John say he saw real progress in me, but disappointed to hear him say still no running.  When I asked him "for how long?", he took the high road and said he didn't know, but that I wasn't ready now.  So frustrating.  I must have sounded like a two-year old whose candy was just taken away from him, as I had a little bit of a meltdown.  No Loon.

Tuesday:  0 run, 3 walk
Was finishing up my local neighborhoods walk when I saw a SUV turn around and come back towards me.  Uh oh, what now?  Oh, it's WLT president Sheilia!  She's wondering why the heck I'm walking, and do I need a ride back home.  I told her my story.  She had just gotten in from a trail run, and I told her I hate all runners!

Wednesday:  0 run, 21 ride
4th of July!  While my running friends were all posting runs (as they should), I tried to keep it fun all day long.  Rode to Quonnie to watch T5K, Shara, JV, PG, and others run the 4-mile race.  That was actually pretty fun.

After an afternoon at a neighbor's pool party, Matthew and I had a bonfire and lit fireworks.  Some traditions I really relish.  This is one of them.

This will be fun!
Hopefully the "Bad Ass Shells" will live up to their name.

I always love a fire.

A roman candle we bought in NH last year
(not legal in RI).

These ground displays are legal in RI,
and neat to look at, although some of the
ones with pulsating lights were blinding.

The poor pic quality doesn't do this justice,
but this was just awesome!  This was one of the
"Bad Ass Shells" that we launched out of a tube.
Not sure where we got these from, but I'm quite
sure these are not legal anywhere in New England.
(For perspective on launch height, in the lower right
of pic is the tops of our trees.  This fireworks display
was way above them!)

Thursday:  0 run, 3 walk
Most of the walk was pleasant and almost no pain now, but the short section of trail through Rotary Park was unbearable with deer flies in full force.  Running is bad enough in deer fly areas, but walking apparently is just inviting trouble.  3 DFKs to bring it the season tally to 8.

Friday:  nada
Although I'm only walking and not running these days, still seemed good just to take a day off from all activity (except my PT stretching exercises, of course).

Saturday:  0 run, 5 walk
AM:  2.7 miles in Ninigret.  Nice cool, low humidity run.  59 degrees.  The only downside:  7 DFKs, bringing the season's total to 15.
PM:  2.7 miles in Mine Falls Park, Nashua, NH.  Nice post-lunch break on way to Loon.  I ran here a few times when working in nearby Merrimack years ago.  No deerflies.

Sunday: 0 run, 2 hike
Parked at Loon Mountain and the guy that parked right behind me was Crutch!  The guy who parked in front of me came over and said, "You're Jeff Walker, right"?  Does he have me confused with "Maine Jeff Walker"?  No, he said we both ran Newport Marathon last year.  OK.  Of course I had to look up his time (3:15) and place in age group (2nd behind me).  Now I remember he came up post-race and congratulated me.  Yeah, sure I do.  No, really.

Anyhow, I started 1/2 hour before the Loon Mountain Race, so I could hike up and get into place for my first viewing point to watch Matthew (at the 90-degree turn off the service road and onto double-track).  Two others had the same idea, so we chatted while awaiting the race leaders to arrive.  A guy from TX watching his early 20s son who was trying to qualify for Worlds(!), and a NH woman watching her boyfriend Tristan race.  Based on their predictions, the TX son would be in the top 4, and both Tristan and Matthew somewhere between 20 and 40.  Sure enough, the TX guy was in 5th and Matthew in 25th right behind Tristan at the first stop just over a mile in. Little changed position wise when saw them again about 3.5 miles, except that runners were spreading out.

I was only hiking parts of the course today, and I found this sign early on
in the 6.6 mile race to be soul-crushing.
It's like those fans at the 1-Mile mark in a marathon shouting "Only 25.2 Miles to Go!"

After the second stop, it was a steep climb upper Lower Walking Boss and then Upper Walking Boss where the first runners were just starting their 40% plus grade ascent.  On the hike up, a black bear ran across the ski trail we were on!  Too quick for a pic.  I was happy I was able to hike up without pain, and I was much less disappointed to miss running the race than when I first learned I wouldn't be ready for it.  Matthew finished as 1st junior (< 20 years old) overall in just about an hour flat (1:00:21)!

Weekly mileage:  0 run, 16 miles walked, 21 biked

Weekly synopsis:  Real happy with this week!  Seems so odd to say that in a week where I ran zero miles, but the fact that I got there and walked with a bare minimum of pain when I was hobbling and wincing most of the previous two weeks speaks volumes to me.  I'm cautiously optimistic for my recovery while obviously I'm champing at the bit to get some run miles in (who says that?  am I a horse?  and why "champing" and not "chomping"?).

Pack rat digression:

The back of my Audi for about 15 minutes.
Isn't this disgusting?  Jana e-mailed me that the state was having a "Hazardous
Waste Collection Day" in Westerly this weekend, and it was finally time to clean
out a bunch of crap, mostly old paints, from our basement.
--
An 1/8 of a gallon of paint dated 2005 in a rusty old can.  Why am I saving this??
You never know when lime green will come back in vogue and you'll want to paint
your bathroom with it?  Maybe I kept because you can't just throw it out, but still I'm
disgusted with myself.  Maybe like a fat guy posting a picture of himself
shirtless on his fridge may curb his excess eating, posting a picture of my excess junk
here may curb my hoarding?

Well, if I can do it for old paints, the same
goes for old cell phones.  Remember flip phones?
How can you get rid of these things?  You can't just
throw these in the trash, or at least I couldn't responsibly
do that.

Did you know they have automated kiosks now
for scanning and recycling old phones?!
Well, I didn't it.  It even gave me $3 back at the end.

And onto my next effort of de-cluttering and responsibly recycling:
Spent hours wiping computers that we collected and sat over the years. 
Just one more computer to go, and then this lot is off to an e-waste facility. 
Of course, every computer had a different OS and
different process to wipe.  Remember XP?  How about Vista?
--
Hope I can keep this de-cluttering effort going.  I didn't accumulate junk
overnight, so it's not going to go away overnight either, but hopefully I can
just keep tackling a bit at a time.  Then maybe some year when we downsize
or I kick the bucket, I will have left less of a footprint and mess for others to clean up.

Weekly Log 25-Jun to 1-Jul-2018: Life Sucks, then You Die ...

... not's really, but that's how I feel in my roller coaster week this week, in pain, hobbling, searching for answers, and unable to run.  (You do remember that funny song "Life Sucks, then you Die" from The Fools in the 80's, right?)  So far my wife hasn't run off with a one-legged plumber, and I haven't cut off my private parts with a power tool, so I guess it isn't that dire.  :)

Yes, I need to put things in perspective and realize how fortunate I am to live a generally healthy and happy life, but at present I am wallowing.

Monday:   0
A week to the day since the pain and limping brought an end to my running, today is the day I resolved to see the doctor.  After listening to my spiel about my two recent injuries and a little poking and prodding, he surmised that I was compensating for my torn left calf muscle and in the process injured my right glute.  OK, I'll buy that.  He gave me a steroid injection in the local area of the pain, indicated I should feel much better soon, and I should jog/walk a mile Tuesday on grass or track, and be back to regular running on Wednesday.  AWESOME NEWS!!

Tuesday:  1
Bradford Preserve.  I got through the prescribed mile, but not at all pretty.  Broke it into 4 400s at a jog punctuated by a minute walk.  1st 400:  uncomfortable, 2nd 400: painful, 3rd 400:  unbearable, walked the rest.  Arggh.  Depressed again.  Maybe it just takes time and tomorrow will be a better day.

Wednesday:  0
Westerly High School track.  OK, color me skeptical, but today IS the day I'm supposed to return to regular running.  Started out walking 400 meters.  So far so good. Now for running 400 meters:  I made it about 5 meters, PAIN.  Done.

Limped and sulked until Fun Run time.  Tried real hard to put on smiles and be a positive role model, but deep inside sitting on the sidelines at the Fun Run for the 2nd straight week was hard.  In truth, I enjoyed being there even as RD and spectator.  We had a new course record in the Kids' Fun Run and a very fast 5K, and both were fun.

What wasn't fun was a double whammy of my rapid body deterioration and well intending folks telling me what I should do.  I tried to hide my limping, but it wasn't possible, especially when any weight bearing became unbearable and I had to sit down on the grass for relief.  One person came over to tell me some specific chemical that I should have injected that worked for him decades ago, and a second guy gruffly asked me, "Do you wear orthotics?", and when I answered "No", he pointed at me and barked, "Get some!".    Ugh.  Thanks, stranger, for the unsolicited advice.

After nearly everyone left, I limped/shuffled/winced back to the car in the most excruciating pain yet, and then collapsed in my car seat while Jana packed everything up and loaded up the car.  Pathetic!  Got home and could barely walk.  Matthew got his crutches for me.

Thursday:  0
This clearly isn't working.  Time for another approach.  Call John Ward Physical Therapy.  John is a former marathon training buddy, and although he doesn't run anymore due to his own ailments, he religiously sponsors Li'l Rhody every year.  Anyhow, John was kind enough to stay after hours to wait for me.

After much questioning, listening, and having me try various stretches, he came to a very different diagnosis:  Adherent Nerve Root. (basically a nerve attaching to my sciatic nerve "stuck" and not gliding the way it should).  He speculates that the injection three days ago didn't work because the doctor treated the symptom and not the cause.  Hmmm, interesting; I'm listening.  John prescribed specific stretches every two hours for the next five days, and then come back and see him again Monday morning.  No running.  Lots of walking, some cycling.

Friday:  0 run, 1.6 walk
Back to WHS track.  Odd - I was nervous about taking a walk on the track.  Could I do it?  Yes!  Was it painful?  Yes, mildly.

In the evening, while out mowing and weed-whacking, my next door neighbor state trooper goes out for a run.  Again.  Ugh.  Good for him of course, I'm just coveting anyone and everyone out running.  He finished up and stops by.
Me:  "How far did you run?"
Him:  10 Miles!
Me:  Liar.
Him:  Ok, will you believe 2.6 miles?
Me:  Maybe.  Where did you run?
Him:  "Jana's loop".  (OK, I will believe that.  Her regular is indeed about that distance:  Shore Road, Newbury, Tom Harvey, back through SeaGlen)

Saturday:  0 run, 18 ride, 2.9 walk
Met up with Tommy 5K, Mikey B, and JV for an easy shoreline ride.  The best part for me is the post-ride iced coffee social.  Honestly.  Uphills a little painful; the rest fine.

Immediately post-ride, walked from home on "Jana's loop", plus tacked on the short Audubon Society trail out to the pond and back.  Chatted with a old guy there (even older than me) finishing up clamming.  Nice catch!  Catch?  Harvest?  Bounty?  Once on Newbury, I was really tempted to duck into the Champlin trails, but they're just too uneven for me at this point.  Oddly enough, felt fine on the flats, just OK on the uphills, but painful on the downhills (including down stairs).

Sunday: 0 run, 0.6 swim, 3.2 walk
Met up with Tommy for a swim at Watchaug Pond.  First open swim of the year for both of us.  We had some nervous laughter about how do you this again, can I grab on to your legs and you can pull me, etc., then got going.  Swam the 1/4 mile marked course out and back, plus a little tacked on at beginning/end.  Went much smoother than expected, and I knew I would be tired with 1st swim and overall upper body weakness, but really very happy with the outcome.  The best part:  NO PAIN!!

Tommy and I parted ways, and I went for my new routine of a daily walk.

Really enjoyed the walk, as first time on real trails since injury!  Also walking through the Burlingame campground was fun and reinvigorated my interest in camping this summer (well, that, and the huge cash drain that my house repairs is causing, but that's another story).  The downside of the walk:

I'm just disgusted by the number of out-of-towners and out-of-staters who come to
nice state parks and beaches in South County and treat it like their toilet.
As Tommy pointed out, zoom in on the sign for the ultimate irony.

Weekly mileage:  1!  Uno, eins, un, один, however you want to state it, it's:  ONE glorious mile.

Weekly synopsis:  Life sucks, then you die.  Didn't you read my title?  To be fair, the one mile is running only, and I did walk 7.7 miles, ride 18, and swim 1/2 mile.  The fact that I'm walking at all now after limping for a week and a half gives me some reason to hold off on the complete doom and gloom.  Again, trying to keep things in perspective.  Life is good, my friends.