Running the Road to Recovery - 10

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

Well, I finally made it to the 4-mile mark this week, with pretty good results (for me). So it's time to bring this series to an end. I'll keep training, of course, and I'll be sure to post any race results (not matter how personally embarrassing). But I've achieved my goal, which is to complete the distance without pain -- which is where I was back in June.  I may still do a Monday post -- if I have to say something every week, then it's good motivation to keep pushing -- but it will be more a check in, rather than a part of this narrative.

It's good to be back in the race.

Date	Time	Distance	Run/Walk	Rate
10/01/12	59:42	6.03k	all run	6.04k/h
9/24/12	57:39	5.63k	all run	5.82k/h
9/17/12	52:25	5.23k	all run	5.92k/h
9/10/12	37:14	4.82k	all run	7.82k/h
9/02/12	32:21	3.21k	all run	5.9k/h
8/27/12	33:14	3.21k	all run	5.8k/h
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery 9

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

I was hoping to get up to 4 miles, but I've topped out at 3.5. I only have about an hour to run in the mornings, so until my pace picks up, the distance won't change that much. That's OK, though -- it still means I can do a 5k in less than an hour (a big deal for someone in my condition). The trick now is to find a race on a date I have free. In the meantime, I'll keep working on the pace.

Date	Time	Distance	Run/Walk	Rate
9/24/12	57:39	5.63k	all run	5.82k/h
9/17/12	52:25	5.23k	all run	5.92k/h
9/10/12	37:14	4.82k	all run	7.82k/h
9/02/12	32:21	3.21k	all run	5.9k/h
8/27/12	33:14	3.21k	all run	5.8k/h
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 8

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

I feel like I'm just about back where I should be. This past week I increased the distance to 3.25 miles, and manged to keep the time under an hour (for me, that's a big deal). I know I can run a 5k race, and at pretty much my pre-illness time, too. Next goal: 4 miles even.

Date	Time	Distance	Run/Walk	Rate
9/17/12	52:25	5.23k	all run	5.92k/h
9/10/12	37:14	4.82k	all run	7.82k/h
9/02/12	32:21	3.21k	all run	5.9k/h
8/27/12	33:14	3.21k	all run	5.8k/h
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 7

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

This week I really surprised myself. I not only got the distance up to 3 miles, but also manged to improve the pace quite a bit. My immediate goal is to add an additional quarter mile onto the daily run, so I'd be running a little over 5K. A minor feat for most, but a major milestone for me!

Now it's time to start looking for some races to enter...

Date	Time	Distance	Run/Walk	Rate
9/10/12	37:14	4.82k	all run	7.82k/h
9/02/12	32:21	3.21k	all run	5.9k/h
8/27/12	33:14	3.21k	all run	5.8k/h
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 6

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

Last week I ran on a flat track to get an idea of what I could do (and found out my exercise watch was a little off in its calibration). Now I know what I can realistically do,  it's time to improve from that point. This week it was back to my normal running course, which involves some serious uphill inclines around the first mile, as well as a few other minor up-and-down slopes. I was very surprised at my Monday time. I ran the same distance as I did on the track, in a little less time.

This week I have three goals: to push the distance, keep the rate consistent, and do some dedicated hill work for strength.

Date	Time	Distance	Run/Walk	Rate
9/02/12	32:21	3.21k	all run	5.9k/h
8/27/12	33:14	3.21k	all run	5.8k/h
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 5

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

We took some time off to visit family (that's why my last post was almost a week ago). Across the street from our relatives is the practice track for the local high school. It seemed like a good time to get some base metrics, so I spent a few days just on the track. It was eye-opening.

Admittedly, my runner's watch isn't the top of the line, but I had no idea it was so inaccurate. The first day I ran exactly one mile around the track. My watch recorded 1.09 km  -- which is about 0.67 of a mile. So now I'm just using the watch to record the time, and mark the distances with careful measurement. Note the difference.

Date	Time	Distance	Run/Walk	Rate
8/27/12	33:14	3.21k	all run	5.8k/h
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 4

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

I didn't feel like I was working that hard, so I extended the run first to 2 minutes, and then to 3 by the end of the week. One of the things I remembered from training was the importance of breathing. So even though my pace hasn't changed, my breathing hasn't either. I still take a breath every 4-5 steps, and make sure I keep the same pace up hill and down.

This week I'll be doing some running on a track -- my goal is do a full 4 miles and see what my time actually is. I'll also be significantly increasing the running portions, too. Be nice to increase the speed, but we'll go for endurance first.

Date	Time	Distance	Run/Walk	Rate
8/20/12	38:22	2.36k	3 min./30 sec.	3.60k/h
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 3

Running the Road to Recovery is about coming back from an illness. In June, 2012 I was in training for a 4-mile race, and was able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A kidney infection that triggered a secondary infection to my knees derailed my training. But only temporarily.

This week I tweaked the run/walk ratio, doing 90 seconds of running then 30 seconds walking. No physical problems, so I'll probably bump the pace up quite a bit more.

And now rather than taking 2 hours to complete a 5k race, I can now do it in just under an hour and half, Better, but still far too long. I'm going to move the running up to 2 minute intervals, and if there aren't any problems, by mid-week increase it to 2.5. There are some races coming up in September I'd love to do -- at a decent pace.

Date	Time	Distance	Run/Walk	Rate
8/13/12	32:37	1.95k	1.5 min./30 sec.	3.60k/h
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 2

As I've outlined in the first post of this series, I'm working my way back to where I was in June -- able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A secondary infection to my knees derailed my training. But only temporarily.

I kept the same pace, but significantly upped the distance. No physical problems, so far. This next week my goal is to get to the two-mile mark. Then I'll start decreasing the walking time and upping the running.

Sure, my pace is consistent. But it's consistently bad. At 2.88k/h it would take me almost 2 hours to complete a 5k race. That's about one hour too long (at least). Time to pick up the pace!

Date	Time	Distance	Run/Walk	Rate
8/5/12	29:49	1.76k	1 min./30 sec.	2.88k/h
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Running the Road to Recovery - 1

As I've outlined in the first post of this series, I'm working my way back to where I was in June -- able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A secondary infection to my knees derailed my training. But only temporarily.

After a final round of tests and blood work, both my GP and specialists agree -- I had something, but it's going away, and we're not quite sure what it was.

So, with a clean (but somewhat puzzled) bill of health, it's time to start running again. Since it's been a while, I'm going back to the beginning of the Men's 4-Miler training program. If it seems too easy, I may skip ahead, but it seems like a good place to start.

Today was 1 minute running, 30 seconds walking for a half mile. Not too bad. It felt good running again, although some leg muscles that hadn't had to work hard in a while complained a little.

Since this is the first time I've added running to the mix, I've renamed the series, and started the chart over again.

Date	Time	Distance	Run/Walk	Rate
7/30/12	13:30	.80k	1 min./30 sec.	2.88k/h

Walking the Road to Recovery - 4

As I've outlined in the first post of this series, I'm working my way back to where I was in June -- able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A secondary infection to my knees derailed my training. But only temporarily.

I'm still just walking, but I'm trying to push the distance and the time.  Because of some storms this week, I didn't get out as much as I wanted to (rain is one thing -- lightning is something else). Still, at this point any improvement is welcome.

This week I'll add some running into the mix and see what happens.

Date	Time	Distance	Rate
7/23/12	26.31	1.35k	2.87k/h
7/16/12	26:32	1.33k	2.88k/h
7/9/12	21:24	1.24k	2.88k/h
7/2/12	21:37	1.04k

Walking the Road to Recovery - 3

As I've outlined in the first post of this series, I'm working my way back to where I was in June-- able to run 3-4 miles at a decent rate of speed. A secondary infection to my knees derailed my training. But only temporarily.

This week I continue to push the distance -- and the time. It would be great to get up to a full hour of activity. In the meantime, my knees continue to heal from whatever it was that infected them in the first place (another round of doctor visits this week to work on the vanishing mystery). I'm going to stick to walking until I'm confident I won't be doing any damage by running.

So for the next week or so, time and distance may keep climbing, but the rate probably won't improve much.

Date	Time	Distance	Rate
7/16/12	26:32	1.33k	2.88k/h
7/9/12	21:24	1.24k	2.88k/h
7/2/12	21:37	1.04k

Walking the Road to Recovery - 2

As I've outlined in the first post of this series, I'm working my way back to where I was a month ago -- able to run 3-4 miles at a decent (OK, mediocre) rate of speed. A secondary infection to my knees derailed my training. But only temporarily.

Last week I began a walking regimen to get some flexibility, and it seems to be working. If I continue to improve at the same rate, I might try some limited running next week.

Date	Time	Distance	Rate
7/9/12	21:24	1.24k	2.88k/h
7/2/12	21:37	1.04k

Walking the Road to Recovery - 1

I was training for the Men's 4-Miler when I was derailed by a kidney infection. All of a sudden I went from running 10-12 miles a week, to complete inactivity . And I missed the race.

But that's not  the end of the story. The infection's passed, but not before my body went sepsis. My knees are now swollen and painful to bend. I think it's a secondary infection, but my doctor's not sure. We're ruled out Lyme's Disease, and there's no sign of any residual infection. He thinks it might be rheumatoid arthritis triggered by the infection, but I'm skeptical.

First, rheumatoid arthritis isn't in my family history. Second, it appeared suddenly, and initially the joints were warm to the touch. Well. we've made an appointment with a rheumatologist. The earliest available time? October 11. So this condition I've had since June 14 will go undiagnosed and untreated for another 12 weeks.

I don't think so. I'm not sitting around waiting that long. I've started taking glucosamine, which is s supplement that's supposed to be good for joints. And beginning today, I'm exercising again. For a while I'll just be walking in the mornings, we'll see about running later.

Although the knees hurt, it feels more like a stiffness, so I'm planning to keep them loose through physical activity. I'll be keeping a log of my exercises to monitor my progress.

Will any of this be effective? I don't know. But it's better than just sitting around waiting until October 11.

July 2
Walked 1.44k/21.3 7

Hey- it's a start.

Men's 4-Miler Training, Part 8

I'm chronicling my efforts to get back into running after a long absence. To start, I'm participating in the Men’s 4-Miler Training Program offered by the Charlottesville Track Club. 

This was the penultimate week of the training program, and the last at Charlottesville High School (where every direction is up). Next week, we do a trial run over the actual course.

The goal this time was 3.5 miles, and for the first time I felt pretty good about the run. I accepted the fact that I would be dead last, and with that out of the way, concentrated instead exclusively on my breathing. My goal was the recommended rate of one breath (in and out) for every five steps.

For my purposes, I counted each half breath as a beat, meaning I needed to do two beats for every five steps. As a trained percussionist, I've had a lot of experience playing odd metric combinations against each other, so this one was pretty easy. The breath "2" simply falls between steps 3 and 4.

If you want to figure it out for yourself, the process is pretty easy (especially if you read music). Just find the lowest common denominator, write out all the numbers, and align both patterns up against it. Play it for a while counting the pulse, and once you get the feel of it, you're ready. Here's how it works:

Breaths
1                  2
Pulse (Common Denominator)
1  2  3  4  5  6  7  8  9  10
Steps
1      2      3      4      5

so:

Breaths/Steps
1                  2

1      2      3      4      5

It worked. Sure, I was last and pretty quickly, too, but my first mile was 16.47. The second mile was 16.25. I should have also worked on the pulse, because the first mile was a little fast. My third mile was 17.02. But the last half mile was exactly 8 minutes.

And while I was running, I got into the rhythm. We were running for 3 minutes and walking for 1 minute, and soon I was surprised to hear it was time to walk. In previous weeks I lived for the walk mode! And as we dropped further back, I kind of lost track of the time and found myself running for 4-5, occasionally even 6 minutes at a stretch. With no shortness of breath, and no undue fatigue.

I think I've finally hit on a race strategy. We'll see how this week goes!

Recovery - Day 4

Powerwalking w/2 lb. weights
Day 4
Time: 11:45
Distance: .4888

Day 3
Time: 9:54
Distance .3707 miles

Day 2
Time: 6:47
Distance: .2737 miles

Day 1
Time: 4:17
Distance: .1517 miles

Recovery - Day 3

Powerwalking w/2 lb. weights
Day 3
Time: 9:54
Distance .3707 miles

Day 2
Time: 6:47
Distance: .2737 miles

Day 1
Time: 4:17
Distance: .1517 miles


Here's what this post is about.

Recovery - Day 2

Powerwalking w/2 lb. weights
Day 1
Time: 4:17
Distance: .1517 miles

Day 2
Time: 6:47
Distance: .2737 miles

Here's what this post is about.

Recovery - one step at a time!

Yesterday I finished up three and half months of hospital treatment (friends and family know what for -- that's not the point of this post), which left my body pretty beat up. I had just started doing some serious running when this thing hit, and after an enforced period of inactivity, I'm raring to get back on the road. Like my writing partner Ken, I'll be documenting that return as a way to keep me going!

This week it will be all power walking with 2-lb. weights (and probably next week as well). As you'll see, these early stats will be rubbish, but I'm hoping they improve. Here we go!

Today's stats:

Powerwalking w/2 lb. weights
Time: 4:17
Distance: .1517 miles

Tomorrow will be better.

A Life Less Sedentary

Long-time blog readers have noted the relative absence of Ken, my writing partner. Ken's been busy with a number of different things, some of them outdoors and away from the computer. His personal blog, "Milestones" chronicles his training regime as he prepares for the Boston Marathon.

And he's also become my coach as well. He's inspired me to become more active, and after about a half century of relative inactivity, I took to the roads this year, preparing for the Charlottesville Men's 4 Miler.

So how did I do? I didn't come in last (although at 1:08:28 it was close). Ken kept stressing that for this race, personal performance was what counted, and he was right. I walked rather than ran most of the four miles, but I did keep up a good pace (for me), and although the runners in the 80-year-old and up class left me in the dust within the first quarter mile (as did everyone else), it didn't matter.

And it didn't seem to matter to either the other runners or the folks along the course. Everyone was encouraging, and everyone seemed appreciative that even though I was the cow's tail for most of the race, I was still hanging in there.

So what next? I'll start in next week working towards the next race. Can I get down to a 15-minute mile? We'll see. It's certainly something to shoot for. I've got a lot of lost time to make up (several years worth, at least)!

- Ralph

Day 169 of the WJMA Web Watch.