Half To Put It Off

Ignorant, spastic optimism fell victim to reality today. I knew that it was going to require a very smooth several weeks without injury issues, that I already knew were going to be a problem, when I declared this past weekend that I was planning to do the Mistletoe Half-Marathon in Winston Salem this on 12/2. The bright idea to take aim at December being the time for my first half came just hours after a 5.5 mile run with my wife on Sunday. It was a run that rode the last fumes of the Decadron steroid patch that had been placed on the inside of my left knee just a couple of weeks earlier to ease a pesky case of pes anserinus bursitis. The temperatures were low, the aches in my leg still manageable, and my spirits were high.

Today, however, after dealing with three days of leg discomfort, I had an appointment with my family physician who, after feeling the lump of scar tissue on my hamstring behind my knee,  seconded what I’d been told before about, apparently, having tweaked my hamstring in my left leg at one time. I then had an afternoon appointment with the physical therapist who gave me the following recommendations:

1. Give running a break for a week or two and, subsequently, give up on the 12/2 half marathon (“There will be more races,” she said.)
2. Spend my time focusing on strengthening my core, knee stability, balance and hamstrings more than I have so far: instead of 2-3 core workouts a week, aim for 6-7.
3. Routinely stretch my left leg more
4. Either try some neutral running shoes (instead of the stability shoes recommended to me a year and a half ago by the “pros” at the running store or try some custom orthotics (seeing as how they are $250, I’m going to try the neutral running shoes first)

So, there you have it. My approach for the next couple of weeks will be built on a foundation of core training, stretching, and limited running. It is definitely a blow to my enthusiasm. I’m addicted to running. I’m not addicted to core workouts on a towel on the dining room floor and strength training in a stuffy spare bedroom. But, it is what it is.
Grrr.

If Progress Was Measured In Revisions

This quest to become lighter, healthier, and, eventually, able to complete a marathon has simply not gone as planned. The main culprit, of course, is my left leg. Over the past several months diagnosing the problem has been much more like a moving target that moves either more or less quickly in a random fashion.

The cost, in time and in dollars, necessitated a change in approach as far as treatment goes. So, as of Friday, I completed the transition from Greenapple Sports & Wellness in Charlotte (who were helpful, but, ultimately not a good match for me because of distance and cost per visit) to Fowler Physical Therapy in Salisbury. FPT came highly recommended by the gentleman who heads up the Salisbury Rowan Runners Club. Being local and cheaper per visit, I’m happy to give them a shot.

Despite the consistent ache just below my left knee (diagnosed as pes anserine bursitis), I’ve been able to maintain a basic routine involving treadmill runs of 4 miles a shot 1-2 times per week in combination with core/strength training and 1 or 2 times on the elliptical per week, for the past few weeks. Consequently, my weight has continued to drop, albeit slowly, to my current weight of 218 (7 lbs below last year’s low of 225 before I added 16 back on in the winter). Three pounds more and I will be the lightest that I’ve ever been since moving south from NY to NC in 2000.

Also from the good news department is my latest daily-average blood sugar reading for the month of August: 92.1! It has dropped a little bit each month in 2012 since starting out at 112 for the month of January. August’s reading was the lowest it has been since I was first diagnosed with type two diabetes in March 2011 when the daily average for that month was 121.7.

After briefly flirting with the idea of taking on a trail 5K next weekend, but, then talking to my wife, I’ve decided to continue steering clear of any running races for the time being. My focus needs to stay on getting my left leg issues to settle down while continuing to lose weight. If I can manage to achieve progress in both of those areas, I should be able to still shoot for a half marathon in the spring and a full in the fall of 2013 and, in doing so, reach my stated goal.

So, despite the fact that I have to continue revising my plan and pushing back my goal, all of these revisions have helped me to learn a great deal more about running, health, and self-discipline. So, even though achieving my ultimate goal is still a long way off, I can know that I’m continuing to lose weight, my diabetes is becoming less and less of an issue, my family is becoming more fit, and because of those facts, in a way, I’ve already won.

Such A Pain In The Anserinus!

How did I do in relation to last week’s goals?

1. I failed to get my average of daily weigh-ins for the week below 220, but, instead registered 220.4 pounds for the week – minimally better than the prior week’s 220.5 average.

2. I did keep my average of daily blood sugar readings under 95 with a 92 for the week! Next goal: sub-90 for the week!

3. Failed: My stated goal was to get some answers regarding my left knee aches and to take appropriate measures to remedy the situation based on the advice of the doctor. While he did provide some good information (e.g., found a nice-sized build up of scar tissue on my left hamstring and diagnosed part of my knee-area pain as pes anserinus bursitis. It was nice to get some news on what seems to me to possibly be the main culprit: the scarred, and subsequently,  “tight” hamstring. The limited feedback he gave me regarding to the cause of the pes anserinus bursitis, in combination with a little reading I did on the topic, seems to indicate tight hamstrings as one of the possible causes. As it turns out, the pain I’ve felt at times in my hip and in the areas around my knee all share a common link to each other.

The next step is to figure out what to do about it. Unfortunately, because of the time and financial investment that it takes to get to appointments at Greenapple in Charlotte, in combination with the start of the school year (picking up and dropping off kids from school, preschool, dance, tumbling, and soccer), making frequent trips to Charlotte for continued treatment just isn’t feasible. So, a change is in order.

The best approach that I can think of is to get a new checkup with my family physician and let him know about the lump on my hamstring, as well as the pes anserinus bursitis, and let him make a referral to somebody qualified to deal with my problems who is closer to home.

In the meantime, I’ll continue with my core/strength training workouts, some light running (2-3 times a week on a treadmill or soft surface), and workouts on the elliptical machine at the local Y.

My goals for this week:

1. Average daily weight for the week under 220

2. Average daily blood sugar readings for the week under 90

3. Schedule an appointment with my family physician and get a referral to a good local sports doc.

We’ll see!

The Big Break

The barrier that has stood strong for well over a decade, 220 pounds, fell this week.

It has been at least a decade since I have been under 220 pounds. Just last year I hit my all-time highest weight at just over 260 pounds. This week however, for one day, I weighed in under 220 at 219.8 pounds. My overall average weight for the week was 220.5 (down from 221.1 last week), but, its only a matter of time, now, before my average weekly weight drops under 220, too. I’m extremely pleased at this point.

It’s also been a good week in the sense that, after a busy summer, I returned to the elementary school where I teach fifth grade first workday of the new school year a full ten pounds lighter than the last workday in June and people noticed. Each new compliment that I received about being noticeably slimmer served as another encouraging boost of motivation to keep this train moving in the right direction.

My main areas of focus this coming week need to be caring properly for my left knee and improving my average daily blood sugar readings. After dropping for the second week in a row last week from 95.1 to 92.4, it went back up this week to 96.2. I’m not too concerned because this past week was the first week of what, surely, will be a transition from my summer routine into the new school year. Its going to take me some time to adjust to the new schedule and determine what foods best fit my goals and the logistics (breakfast, time to eat snacks, lunch, etc.) of teaching fifth grade everyday. In addition, my stress level and workout routine will be altered. Each of these factors can influence my daily blood sugar and I’m confident that I’ll be able to keep it in the low 90’s and 80’s before long.

As for the left knee, I have an appointment set for Monday afternoon at Greenapple Sports & Wellness. Hopefully the doctor will help me to figure out what the main culprit is in relation to the knee-area aches that I’ve been experiencing and, then, will be able to provide treatment and prescribe exercises so that it can become an issue in my past and not my future.

Some good news, though, is that I was able to get a trail run in today and what a trail it was! It was, by far, the most hilly, up and down, and challenging terrain that I’ve ever run on. I only did about three miles since I didn’t want to overstress my ailing knee, but, it was more than enough to make my hip flexors have been complaining loudly ever since. I’m sure the day-after pains will be wonderful, too. Today’s run has made me much more keen on the idea of doing one or two trail races, if my left knee allows, this fall.

Goals for this week:

1. Have a daily weigh-in average for the week under 220
2. Lower my daily blood sugar reading average for the week back below 95
3. Use feedback from Monday’s appointment with Dr. Greenapple to begin putting this left knee issue behind me

We’ll see how it goes! If you have any experience with juggling daily blood sugar readings while trying to get healthier, exercise, and lose weight, feel free to post some feedback. I’m all ears.

The Quest To Have Burned Ten

This week marked my lowest running mileage in some time due, largely, to my left aches just below/to the right side of my left knee: 2 miles. The week overall, however, wasn’t as lazy as it sounds.

Sunday and Monday were rest days on account of being in New York with my mom and step-dad, leaving after supper, and driving back to North Carolina over night. We arrived home at 7:30 AM and, after driving all night, a good chunk of the day was devoted to sleeping. Tuesday I had a good core and strength training workout. This typically incorporates bird dogs, planks, crunches, bridges, clams, and stretching, followed by a three set circuit of high-rep/low weight dumb bell lifting using my bench upstairs: bench pressing, fly, shoulder pressing, tricep extensions, and curls. Three sets. No breaks between exercises or sets. I usually can’t complete all of the exercises in the third set.

Wednesday I went for my one run of the week which was a hilly two-mile trail run behind the local Y. It wasn’t my plan to run. I intended to ride a stationary bike that day on account of the knee, but, a few circumstances (not worth getting into here) led me back outdoors. It felt good at the time, but, again, my left knee has been feeling otherwise ever since.

Thursday  I did my first swim since May and it felt awesome. This is probably because of the lifting and core work I’ve been doing all summer, but, the fatigue that usually sets in by the last ten laps in my 36 lap/1800 yard routine just wasn’t there.

Yesterday I closed out the week’s work with another strong core/strength training workout.

Today was a “rest” day, though, “rest” entailed moving two truckloads of items (including an industrial mower, a free-standing floor freezer, and a 6 foot wide steel 1952 John Deere plow blade) from my late father’s property to my own. I should invite a couple of my power lifting buddies from the Binghamton, NY area to come down and lift that plow up and down a few times for a good work out. I know I couldn’t have done it with out the gracious help of a friend. Thanks again, John.

Summer Kick

One week to go this summer (with an unanticipated curriculum workday thrown into the mix just to tarnish what little summer joy is left) before the regular school year schedule begins to settle in. Since my last workday in June I’ve lost 9.8 pounds. I fully intend to bust through the ten-pounds-lost-this-summer-mark by Wednesday next week when I reenter my fifth grade classroom for the first time in two months. In order to achieve my goal I’ll be mixing some cautious running, core/strength training, swimming, and resting.

Unfortunately, issues surfacing in my left knee area over the past 2-3 weeks have slowed my running progress down. After a July that was largely problem-free, post-run aches and pains just below my left knee, and on the sides of the knee (more on the inside of the left knee) have left my optimism at a summer-low level with a steady leak draining what little is still there. Subsequently, I dialed up the Greenapple Sports & Wellness office in Charlotte to see if Dr. Greenapple can get me back on track. But, with the progress lost, it’s looking more and more like an October or even a November half-marathon is out of reach. I’m now just hoping that I am well enough to get a 10-K in this fall before moving on to a possible Half in December or January.

After a rough couple of weeks in July due to antibiotics and a steroid shot (one or the other or both), my daily blood sugar readings have settled back down. With the craziness of that month my daily blood sugar average readings for July just held steady in comparison to June’s instead of continuing to improve from month to month like they’ve been doing. Hopefully improvements will resume from this point on.

Hopefully my next post will find me under 220.

Summer Slimmin’

Ok, so, the pounds aren’t exactly flying off, but, slowly and steadily, the weight is going down. My average of morning weigh-in’s for the week was 227.6, down from 228.0 last week. What I’m more pleased with is my average of morning blood sugar checks for the week: 88.6, down from 92.1 last week. It was the fourth week in a row that my blood sugar was lower than the week before.

Sunday I did my weekly “long” run which, according to the schedule, was 5.5 miles. After increasing my long runs by 10% for the past three weeks, I’ll drop back to 5 miles for my next long run which will be either tomorrow or Monday. Then, next week, I’ll go up to an even 6.0. My two shorter runs this week were 2.75 and 3.14 miles. In general, things went well, but, my right knee (not the more typically problematic left) groaned just a bit.

One of the more disheartening developments this week had nothing to do with any of the runs, though. Instead, it was a conversation I had with my wife about the logistical conflicts that would make doing the AthHalf Half Marathon in Athens, GA, difficult. That weekend in October is my son’s birthday weekend and my wife, also a runner, isn’t keen on the idea of trying to pack a trip to Athens for a race and a birthday celebration into the same weekend during her final semester of classes. In addition, running the AthHalf would mean a night’s hotel stay in Athens which, like any extra costs these days, worth thinking twice about. The silver lining is that the Charlotte Thunder Road Half Marathon is just a few weeks later on 11/17 and, because of its close proximity, it won’t require a hotel stay. I wouldn’t say that the AthHalf is officially out at this point, but, its walking toward the door. But, I keep reading that runner’s need to be able to adapt, so, here we go…

Finally, one of the tracks that I really found myself in a zone with while running on my last run this week. From their classic album FAITH HOPE LOVE, “Moanjam” by King’s X

 

First Week Of July Check-in

I feel good about my weight: 228.0 average for my daily weigh-ins this past week. With a 92.1 daily morning blood sugar average for this past week I am progressing as well. 92.1 is the lowest week I have on record since being diagnosed 3/12 and it comes after steady declines throughout the spring and summer, so far.

I’ve been on an optimistic high the past two weeks with little to no issues in terms of knee/leg/hip aches from running. Last weekend I finished my longest “long run” of 2012, so far, with a 5.0 mile run. I’m scheduled to go to 5.5 tomorrow, but, due to a couple of circumstances, I may hold off on that until Monday. First, because of a family day trip today, my wife had to push back her long run day which would’ve been today and, with the heat being what it is of late, only one of us can make it out and back in the morning before the conditions become really unfriendly for a long run. So, I’ll let her go tomorrow. Secondly, I have been feeling just a very slight ache toward the right side of my left knee today, so, opting for core strengthening and upper body strength training tomorrow and a long run on Monday seems like a safe bet at this point.

My biggest related good news today is the arrival of the copy of Hal Higdon’s MARATHON: THE ULTIMATE TRAINING GUIDE. After reading MARATHONING FOR MORTALS, I figured I was ready to start gathering some additional information and advice en route to my first half marathon in October. I’m just into the first chapter, so far, so I don’t have much to reflect upon at this point, but, I’m sure it will have some effect on future posts, so, keep your eyes peeled. Yes, I’m talking to both of you.

Onward and upward!

A Celebration Weekend Update (celebrating everything but running)

Tomorrow is my twelfth wedding anniversary. It is also my daughter’s ninth birthday. I can also celebrate my lowest average week of morning weigh-ins (228.8 – lowest week in 2012 so far) and two days of weighing in at 228 or less (227.8 yesterday and 228.0 today – lowest weights of 2012 and just three pounds above my lowest adult weight of 225 (10/11). I have a lot to be thankful for. I am blessed and that much is certain. What I’m frustrated by is the continuing aches and pains that I’m experiencing while running.

Admittedly, throwing new core exercises into my routine was the main culprit for some of my stiffness and aching while running this week, but, the deeper-rooted problem (according to Dr. Duffy at Greenapple Sports & Wellness) is the core weakness that I’m trying to address with the aforementioned new exercises. So far, they have yet to translate into a real decrease in running pain. He assured me that this is normal and that this is going to take time, but, as my mileage continues to take a toll, so does my aspirations of staying on schedule in order to build it to be able to complete the AthHalf half marathon in Athens, GA in October.

I’m going to try to do an easy run tomorrow with my wife to start our anniversary day celebration. Its pretty rare that we have the opportunity to run together. But, she’s going to have to hold back quite a bit on my account in terms of distance and pace. I’m very proud of her and the way that she’s progressing. I’m really starting to think that she could be on her way to experiencing some exciting local race finishes as she continues to lose weight and build muscle by building her mileage. She looks great and is looking better every day.

If the runs continue to be an issue I’ll have to abort the AthHalf goal and just settle on cross training until my weight comes down enough and my core strengthens up enough to handle increased mileage. We’ll see. Progress will be made in one form or another. I guess I just need to roll with the punches and attack each day on its own. “Every Day Is Yours To Win.”

6/17 Weekend Update

Good morning!

It occurred to me this week that some of the pain that I’ve been feeling, just to the right side of my knee, could be caused by one of the stretches that I’ve been doing as opposed to the running itself. When I do this one hip flexor stretch that was prescribed by Dr. Duffy at Greenapple Sports & Wellness I can feel a twist in the knee right where the ache is throughout the rest of my recent existence when I’m not doing the stretch. That, I’m guessing, is an indicator that I might not be doing it correctly. I have an appointment Wednesday, so, hopefully I can address that then.

It is the knee pain that has kept me scratching my head the most. I was hoping to go for a long run today, but, after tweaking it a bit on the 2.5 mile hike in Lake Norman State Park that my wife, kids, and I did yesterday (as part of our day-early father’s day celebration), I opted to just take today off and only do my core strengthening exercises this morning. I was completely suited up with running shorts and everything before I finally called it off. Its probably for the better, though. I’m confident that, with a real day off today (yesterday was supposed to be one, but, the 2.5 mile hike on the “moderate” trail yesterday took care of that), my legs will feel fresh and ready to go for a long run tomorrow. I’ll be shooting for 4.4. We’ll see!

That being said, today wasn’t a total waste. As part of my core strengthening exercises I completed my seventh day in a row of completing at least 50 crunches. This allowed me to mark off a goal on my Tribesports challenge list. So, I feel a small sense of gratification from that. By the way, Tribesports is a site that I stumbled across about a week ago that combines social networking with setting and reaching fitness goals. It’s easy to sign up for, free, and seems to serve as at least a small bit of motivation for me to keep on keeping on (hence the 50 crunches a day for a week challenge I just noted). Check out my Tribesports page here and link up if you’re interested. There are tons of different challenges focused in a variety of different fitness genres and sports.

My weight and blood sugar levels nudged slightly in the wrong direction this past week. I think the main culprit was a drop-off in the overall amount of cardio that I did the last week. I only ran two times and I did more of the somewhat less intense home strength training workouts than I did the more intense strength workouts that I get in at the Y (only workout out at the Y once this week). All that being said, I’m not disheartened because I finally witness my weight and blood sugar take a more positive turn at the end of the week. Both yesterday and today my morning weigh-in registered under 229.

My focus points going into this new week will be:

1. leaning toward less sugary fruit in my evening fruit bowl snacks
2. upping the intensity of my strength training workouts
3. running 3-4 times this week instead of just twice

In addition, I need to continue to proactively look for ways to stay active throughout these lazy summer days and to look for ways to have my whole family involved. Some possibilities that I’ve thought of so far and just need to act on include: geocaching (Thanks Bob!), backyard family soccer, daily family walks, short family runs led by my son and my daughter, roller skating (for my daughter), more mini-putt (for my son), and more playground time for both of the kids.

We’ll see!