The Night Before Christmas (The New Year's Resolve Version)

It's the night before Christmas, and all through the gym,
Not a creature is stirring, not even the naked dude who checks himself out in the floor to ceiling mirrors.

My stockings are hung in my locker with care,
In hopes that they'd dry out and start smelling more fair;

The children of the city nestled all snug in their beds,
While I got up at 4:30 a.m. to get here, am I out of my head?
Some mama in a do rag, and I with no hair,
Side by side on ellipticals, gulping for air.
As I wind down, I think to myself,
I can't wait until spring to tear down some trails.
I can picture it now, the snow turned to mud,
The tulips a blooming and trees all in bud;
The sun on the banks of the good ol' St. Croix,
Water that laps and sand that well...sands.
Hope that by then all my new running friends,

Will be healed from their dings and given new wings,
To join me for long runs and races and fun.
I know in an instant that over the winter,
I can't slow down or be lazy or falter.
Building my base and study real hard,
With tips from Adam, PR and the rest,
I might get a full minute faster in running a mile!
Do lots of crunches! Run up some hills!
Pull away! Pull away! Pulling away from all!
(a guy can dream, can't he?)
A winter on the elliptical, no small mental task,
With eyes on the prize, my head in the game
A healed toe next spring, no longer running lame.

By now as you suspect I'm beginning to ramble.
I'd make this longer, but I fear those reading it might rather tangle
With mountain lions, mad cows or impenetrable bramble;
Than listen to me - in my hare brained pre-holiday scramble.

So I'll cut it short:
HAPPY HOLIDAYS TO ALL AND TO ALL A GOOD NIGHT!

New Pre-Run Fueling Craze: Date Energy Lumps

Instead of my usual clif bar or oatmeal this morning before my workout I had one of my date cookie attempts from last night.

They went in the oven looking diminutive and greasy. But something happened when heat was applied. They mutated. Instead of being light and crumbly, they were...substantial. Dare I say huge. And lumpy. Instead of being cookies they were like big lumps of stiff dough with gooey date centers. One of them with my morning coffee did the trick. I think I may have found an alternative to the morning Clif bar. The Date Energy Lump.

I'm going to give them another shot tonight, along with some ginger snaps. Hopefully the dough turns out better this time.

The Numbers:
Elliptical: 1:00' / 148 avg. / 165 pk. / 710 kcal / = 00:36' / + 00:13' / - 00:09' / t.e. 3.5.

Nike Plu$ Commercial: Betrayed by my Conscience

As much as I abhore the corporate culture (not to mention all that cheap sweatshop labor [and the fact that they make some pretty hideous shoes - I mean...the 'Shox'? What are you thinking, Nike?])...I saw this this commercial for the Nike Plu$ this morning at the gym and kind of enjoyed it.



Supposedly the Nike Plu$ synchronizes your iPlod to your shoe and beckons you to run faster. Then you join the whole of humankind's running history and dash past the poor, iPlodless runner on his sad, sad gray treadmill through a plate glass window and then you turn into a pretty model. With dreadlocks. And really white teeth. And nice calves. And a naturally high VO2 Max.

All sarcasm aside, the screaming redhead charging into battle with the sword, the old western type a runnin' for his hide and the leather clad fellow holding the bow and arrow chasing the deer (in a fairly uncluttered "forest") made me want to run like we humans are designed to do. Not buy an iPlod.

Sigh. Then I realized I still had 45 minutes left to 'ellipse' on my elliptical...No bullets whizzing by my head. No ungulates to chase. No fiery little redhead to follow into battle...Just the reassuring whir of "no more toe injuries!" coming from the elliptical machine and muffled rock music coming out of some lady's iPlod headphones.

The Numbers: 1:00' / avg. 148 / pk. 160 / 705 kcal / = 00:48' / + 00:04' / - 00:06' / t.e. 3.2.

Motivation

It was sure tough getting out of bed this morning. I slept rough and was finally dreaming smoothly at around 4:30 when the coffee maker went off and lured me into begrudging consciousness.

I headed up to LTF and showed that elliptical who it's daddy is. A fun little game I play is to close my eyes and imagine that I'm on the singletrack out at Afton. I swear I have parts of that course memorized.

The numbers:

1:00':00 / avg. 151 / pk. 173 / 728 kcal / = 00:43' / + 00:13' / - 00:03' / t.e. 3.8.

It was really nice out this morning. It put the runnin' jones on me bad. I should be doing 2 a days to work right now...Grr.

This low-impact business changes my race schedule as well. I will be in decent shape come April, but it won't be because I've been running.

I wonder if I will be able to transition from this low-impact schedule into higher mileage in time to really "race" an event.

It's not a bad thing. I need to give whatever is going on in the toe time to heal itself and get stronger. It's not like I'll be missing out on sponsorship dough or prize money!

I may volunteer at some of the early races while I begin running again and then focus my energies on Afton and Moose Mountain instead of rolling right into racing in April. That would be good trail karma, especially since I'm working with the Minnesota Trail Running Series this year.

Not that I'll be running with the lead pack or anything, but "racing" by my standards...which means all-out as much as I can and achieving the goals I set for myself.

Week 1 of Rehabilitation and Recuperation is in the Bag

I have managed to successfully stay off of my toe for the week, without forfeiting exercise or (hopefully) losing any cardiovascular fitness.

Sunday:
Yoga - 1 HR
3 x 20 pushups
3 x 20 crunches
3 x 15 hanging leg raises
4 x 10 pull-ups
4 x 10 dips
3 x 20 squats @ 90 lbs.
hip abuctor exercises
1:34'17 / 108 avg. / 156 pk. / 530 kcal / t.e. 1.5

Saturday:
Elliptical
1:31'23 / 148 avg. / 164 pk. / 1060 kcal / = 1:10' / + :07' / - :13' / t.e. 3.5

I hope I can better simulate a long run next weekend. It's going to take some mental fortitude to stay on the elliptical for that long, but my goal is to build to at least 2 hours on it next Saturday. I am also planning on replacing the weight loading I would be experiencing from running by doing more squats and lunges.

Yoga was really relaxing this morning. I didn't expect it, but my heartrate dropped ten beats at some of the most intense parts of the workout. How awesome is that?! And...AND! I'm getting a tiny bit more flexible, because I really, really need to become more flexible.

Friday is My Fun Day

Elliptical: 1:32'20 / avg. 146 / pk. 169 / 1041 kcal / inside 1:09' / above HR lim.: 00:09' / below HR lim.: 00:12' / t.e. 3.1. "10:00 miles"

I don't believe the mileage calculator on the elliptical machine. I know I probably couldn't run 10 miles in 1:32' at 146 bpm. Of course maybe this machine is teaching me something about efficiency.

The 'above HR lim.' was from surging for a couple minutes at a time when I started getting bored. The 'below HR lim' was from six minutes of warming up and six minutes of cooling down.

I was treated to the steroid scandal and the Mitchell report 'fallout' on SportsCenter all morning. I think that the whole report and the congressional hearings to indict baseball players is a joke. It's ridiculous that the American Pastime is the only mainstream sport in this country being scrutinized. Are they just turning a blind eye to the NFL? There wouldn't be any players left in the NFL if they banned players who used steroids. Unless it was a team of kickers and the occasional second-string quarterback.

I also bet that for every player named in the Mitchell report, three are breathing big sighs of relief this morning. Whenever there's that kind of money and competition on the line, players will do whatever they have to do to get bigger, heal faster, hit farther, run quicker and damn the consequences.

If they paid these guys 60 or 70K a year to play a game instead of 20M a year it might whittle down those who are willing to risk their lives to be a couple seconds faster in the 40.

Drown Proofing

Spent an hour and ten minutes alternating swimming and "running" laps in the pool at LTF.

Not a bad workout.

I can't really tell if I broke a sweat with all that water around me. But did manage, I think, to keep my HR up around 140-145 by my count. My HRM doesn't work underwater. I would take a reading off of my carotid artery every 15 minutes or so. It's nice that they have a giant sign on the wall that tells you where you're at based on six second readings of your pulse.

I think I'm getting more variety this week than I have since September. It's kinda nice.

I wonder though, do you think you absorb water from the pool through your skin? I had to go downstairs to take a leak twice during that workout. I've hardly ever have to stop to ask a man about a mule when I run.

Gimpy Goes to Gym. Uses Elliptical Machine.

I'm trying to spin this whole broken bone in foot thing into a good situation and a learning experience. I am feeling a little discouraged and just trying not to lose my perspective here.

I've heard/read discouraging things about sesamoiditis in that it can keep on rearing its head.

I am hoping that swimming, yoga and the elliptical machine for a month or so, along with walking very carefully in my stiff shoes will hopefully be the ounce of prevention that prevents needing a pound of cure later on. I am hoping to reassess my situation in mid-January. Funny how life will throw you a curve ball every now and then, ain't it?

This morning I went up to the LTF and worked out on the elliptical machine. I wore my Vasque Blurs, as they are the stiffest shoes I have at the moment. I was able to get my heart rate up enough on the simulated running machine for a good aerobic workout (complete with sweat!), although I will admit to some running envy at people on the treadmills.

But to hell with runner envy. At least I'm still able to walk - even if I do walk carefully and slowly, not rolling over on my big toe any more than I need to. My goal is not to lose any aerobic fitness during my little time off from running.

I had no pain through the workout, but one complaint would be that since your feet are almost always planted on the machine's steps, my middle toes kept going to sleep.

Anyhoo. Elliptical workout: 1:12'00 / 146 avg. / 157 pk. / t.e. 3.0.

Diagnosis:

I had my follow up appointment with the Sports Orthopedist this morning.

Apparently the pain I've experienced in my toe on and off for the last couple years is from a broken (and rebroken, and rebroken) sesamoid bone underneath my big toe. There's definitely signs of bone regrowth or "activity" in that bone.

I hate even admitting it. It's like some kind of self-imposed stigma that I would admit to being breakable. But it's the facts, man.

the sesamoid bones underneath the big toe

mine looks like a little broken bean

I know, I know...No, it's not broken because I run barefoot. It's hurt off and on since shortly after I started running a couple years ago (in shoes). In fact, running barefoot is the only time that it doesn't hurt. Which seemed to confound the good Doctor.

So I have a couple options, according to the good Doctor. One of which is to try a metatarsal pad that will alleviate some pressure off the joint as I let it rest.

Another is "stiffer shoes." You can imagine how that went with me (and besides, my trail running shoes are pretty stiff and they put a big hurtin' on that toe). I just can't see throwing more shoe at a problem to fix it.

And the last and most unpalatable option: Orthotics. That's probably just never going to happen. Everyone I've heard of who's run with orthotics ends up just hurting something else somewhere up the line as a result. I've tried the "magic insoles" and they just seem to make the feet weaker and the knees sore.

I will do some low-impact stuff (swimming, pool running, elliptical, YOGA! YOGA! [get it?]) and rest for a month or so and see where I'm at. If any of you readers have experience with this condition and/or advice to make it disappear completely, do not be shy.

The Dichotomy Workout

I just got back from my evening workout at LTF. I planned on swimming, but the pool was closed, so I did my cross training routine.

5 x 20 crunches
5 x 20 pushups on stability ball
5 x 20 squats @ 100 lbs.
5 x 20 hanging leg raises
5 x 20 hamstring curls
5 x 10 pull ups
5 x 10 dips

I was pretty worked after all of that was over, 50 & 100 being nice, round numbers and all - but the lure of people heading up to their yoga class was too much to resist.

"How hard could this be?" I thought, as I walked up the stairs to the yoga studio on burning quads.

An hour later, sweat dripping from my nose and pooling on the mat in the relatively restful "downward dog" position I can now see how it's a fantastic workout. I look forward to incorporating it into the overall routine (just not both in one night)! It's great for stretching and fantastic for a body-resistance workout.

I went from the western mode of pumping iron to the eastern mode of mindful activity...in one two hour workout...It was awesome.

Catching Up

I think the weather has gotten to me a little bit. I gotta say, I miss being able to walk outside in no shirt and just shorts for a nice barefoot run down the parkway. I've been feeling cooped up, snowed in and feeling the general malaise that comes when the sun hides for much of the day. Getting home from the office in the dark is always strange and hard to get used to.

Ice, Ice Julie is die-hard and training for a snowshoe marathon, and not freezing her lungs.

However, Saturday morning was too bitter to encourage me to put on layers and run out at Afton, so I just went up to the ol' gym for a couple hours. After that and a trip to the library and some errands around town I came home and started day dreaming about what my training schedule is going to shape up like in February and piecing together my race calendar. It changes day-to-day, I swear.

I read a book called "Run With the Champions" which was really informative and entertaining at the same time. It takes a look at the top 30 male and top 20 female runners of all time (based on a points system). It was mostly about track runners (milers, 10,000M & Marathon) with the exception of Ted Corbitt. I'm not a big track fiend, but still found the different training routines pretty interesting. Nearly every one of the 1960's and later runners ran 100 mile weeks at the top of their careers. Some ran upwards of 300 mile weeks.

My goal is to work up towards 70 mpw at my peak this year and incorporating some speedy anaerobic and hill training, which for my second season of distance running will be plenty to have on my plate and still keep everything (work, relationships, 'me time,' etc.) balanced. I have a feeling there will be many days of running as a commute to work and lots of wonderful long runs on weekends.

Of course this all hinges on what the good Doctor has to say about the Toe tomorrow morning. I finally broke down and got it checked out (MRI'd and everything) to find out just why the joint has constantly hurt for the last two years and has been getting more immobile. I'm a little nervous about it, but will know for certain what's going to be the course of action tomorrow. I'm hoping for "It's not completely debilitating or treatable with surgery, so grin and bear it. Here's two aspirin." All I know for certain at the moment is that she says it's Not A Bunion. So there goes my amateur podiatrist opinion.

Sunday found me cross training at home and then heading out for the social rounds. It was a pleasant day.

Big Fat Zero So Far

So far this week (aside from shoveling nearly every morning this week - thank you, snowplows), I haven't been very active, nor set foot on a treadmill, inside of a gym or on a trail.

Monday was a shoveling night. Tuesday was a caught in traffic/snowstorm after an appointment and dinner with friends across town night, Wednesday was a work 'til you drop night and last night I picked up Ms. Lovely from the airport, as she decided to come back from Florida after all. Largely against her will.

Looking to change some aspect of the week of the big fat zero this evening when I head up to LTF to work out. Also planning on running or possibly swimming both days this weekend.

Nice Car, Does It Come With a Treadmill?

Last night I had an appointment in Edina. I left as it began to snow and it took nearly an hour and a half to make a half hour drive.

On the way home I sat in traffic for nearly 2.5 hours. There went my workout, as I had to get home and shovel and then head out to a friend's house for dinner. I sat there pondering the snow, the long line of red brake lights and wondered how hard it would be to pimp my ride with a treadmill.

I will fool myself into believing that the two hours I spent shoveling between last night and this morning constituted "exercise."

Running in a Winter Wonderland

I...Couldn't resist that title.

Sorry.

My friend and occasional running partner Emily texted me on Saturday morning. She's training for the Disney Marathon.

Em: "Hey Keith what are you doing Sunday?"

-- I immediately knew she was referring to what distance/time I was planning on running.

Me: "Something low key in the morning, maybe an hour and a half or so."

Em: "I need a friend to run with :-) 20 miles!"

Me: "Sounds like a plan. Wait, aren't we supposed to get a bunch of snow? I guess we'll hammer out the details Sunday morning."

So last night it snows about five or six inches. I am at work, so I don't get a chance to shovel. I wake up this morning and am immediately out the door to go on this spur of the moment twenty mile run. Ain't life grand?! Still haven't shoveled, but neither have a lot of people who's sidewalks we ran on today...I don't feel so bad.
That's our loop. What a fun run!

3:57'09 / 166 avg / 181 pk / t.e. 5.0.