Stumbling Into Spring

Photo credit: Andy Arthur.org, Creative Commons Attribution 3.0 License

"Little darling, it's been a long, cold, lonely winter
Little darling, it feels like years since it's been here ...
Little darling, I feel the ice is slowly melting
Little darling, it seems like years since it's been clear ..."
From The Beatles "Here Comes the Sun" written by George Harrison
(my favorite version is by Richie Havens)

Finally, after an interminable winter, small signs of spring have begun to arrive. Yesterday in our garden, the first tiny points of spring flowers began to push through the dirt, and I think I even spotted an ant or two scurrying about.

Photo credit: Bre LaRow https://plus.google.com/+BreannaLaRow/posts

I've had a rough winter running season, with very little mileage and non-stop struggles with my left hip - another case of piriformis syndrome. I will likely write a post on this common runners' injury soon, but for now I'm getting myself fired up about an upcoming race, my first one of the year: The Zumbro 17 mile trail race, first stop on the UMTR 2014 Grand Prix Trail Run Series.

In 2013, I managed to put together a consistent trail running season and pull off what I'd consider a bit of a miracle by winning that series. However, I came into last year with a solid base of training mileage and no nagging injuries. Ah, yes, good times. This year is very, very different.

I know in my heart that I'm not ready to compete at the 17 mile distance. I would probably be okay at half that mileage, but 17 is going to be tough. I'll need to run cautiously and under control the entire way, and focus more on myself than on any kind of competition. And pack in some calories, because I'm imagining that I'll be out on that course for quite some time. I'll leave the competition part to my wife Monika, who is coming off a strong training cycle and I think will be a force to be reckoned with during the 2014 series. We did a 10.5 mile trail run just over a week ago on snow-covered trails at Lebanon Hills Regional Park, and she was just floating along. I'd like to run with her next weekend, but I suspect she'll drop me early and simply run away. And I'll be the proud husband wobbling in, well-behind!

I hope your winter miles have come more easily these past few months. Good luck to all as you tackle spring 2014. I'll be back with a race report on the Zumbro 17 after the weekend. A brief search just now couldn't turn up any detailed race reports from the past two years, so if you know of any please post a link in the comments below.

Is Hibernation an Option?

It's winter in Minnesota. That sounds rather mundane, I suppose. But in Minnesota winter should always be written as WINTER, or perhaps WINTER-IN-YER-FACE.

Must. Find. Front. Door.

Earlier this week, I returned from a short family vacation in southern Florida. I took off from Fort Lauderdale, mildly sweaty in the 82 degree Fahrenheit temperature. I stepped out of the airport terminal in Minneapolis about 4 hours later into 15 degrees below zero F - for those of you who are counting, that's 97 degrees colder. 97. Did I mention NINETY-SEVEN?!

I did a couple of short runs in Florida, but I'm keeping my running miles to a bare minimum right now. That's partly because my left hip is continuing to bother me (I'm sure it's my old friend piriformis syndrome, but that's worth another post on another day). And partly because, well, it's WINTER-IN-YER-FACE in Minnesota. I heard on the radio today that people were ecstatic because the temperatures would be above zero today. Ecstatic + above zero should probably not occur in the same sentence.

So, I keep wondering if hibernation might actually be an option.

Zzzzzzzz

Or perhaps technology can offer a solution, so that our winter training program looks something like this:

Minnesota Runners Ideal Winter Training Regimen

How do you cope with cold weather running? I'm usually not that intimidated by cold snaps, but when the temps are below zero for weeks-on-end, I slowly lose motivation. Thank goodness I've got one of these torture devices in the basement. My cat looks at me funny when I'm whirling away on the thing, but it keeps me in shape (and possibly gives her something to cat-laugh about).

No, that's not really me, but that IS really my cat. She's convinced that I'm a complete idiot. 

Here are a few tips for running outdoors in the "polar vortex" winter weather:

1. Layers. This is old advice, but it's truly effective. Wicking layers against your skin, wind-stopping layers on the outside. You don't need to spend thousands of dollars on fancy stuff, but you do need to avoid cotton at all costs. And get some nylon shell mittens to put on over your running gloves.

2. Screw shoes. Don't read that incorrectly, it means "put hex head sheet metal screws into the soles of your running shoes". These really, really work. I ran a winter trail race once that was just sheer ice, and I beat at least a dozen younger, faster runners who were simply sliding all over the place. All I did was chug along with my screw shoes providing a firm grip. Here's an good post about how to do screw shoes.


3. Petroleum jelly. I lather this stuff on my lips, nostrils, eye lashes, eye lids, and any exposed skin. It protects against cold and wind burn, and it prevents your eyelashes from freezing together when you blink. Yes, that happens. Did I mention WINTER-IN-YER-FACE?

4. Lights. Winter running often means running in the dark. A headlamp is a must. I like the Petzl Tikka - fairly light, durable, and bright enough. I combine mine with rechargeable batteries and I'm good to go all winter long.

You probably have your own advice to share, go ahead and comment below. Good luck out there, stay warm and stay safe.

Is It Really October Already?

Whoa, 2013, slow down a bit please! Can't believe how fast this year has sprinted along. Does it seem that way to you, too? I feel like I barely have time to catch my breath, and never seem to find a moment to write anything coherent on this blog. I smell a 2014 New Year's Resolution brewing ...

Halloween is nearly upon us, and the racing season - at least here in the northern plains - is winding down. Oh, sure, we've got a smattering of Turkey Trots and Christmas Jogs on the calendar, but trail racing is just about done for the year and that's where I find the most pleasure and satisfaction.

I will be racing at the Great Pumpkin Chase 10k this coming weekend. It's the final race in the 2013 UMTR Trail Race Grand Prix Series. I've really enjoyed the races in this series over the past year, and - unlike last year - managed to stay uninjured and thus hang in there consistently enough to take home the top prize in my age group AND OVERALL. Have to be happy with that! There is a potluck gathering a awards ceremony coming up next month (Potluck! You've got to love the Midwest sometimes).

On staying injury-free: Really, I'm just talking about major break downs, because I've had my share of sore spots and nagging little stuff, like ITB tightness, piriformis twitches, and an intermittent odd pain in my left ankle. Still, I've managed to run at least a few times every week for most of the year. The rest of the days I'm either cycling pretty hard or whirling around on my elliptical in the basement, nose pressed into Netflix on the iPad. I'm going to go on record to say that the elliptical was a good purchase for me as an "older runner". Even though I much prefer being outside (regardless of the elements), the ability to eliminate most of the injury-inducing impact of gravity while still getting a quality and similar-motion-to-running workout has been really valuable. And thank goodness for lots of (mostly old and bad, but what the heck) Sci Fi stuff on Netflix! I've found that I can do a pretty good set of intervals by finding old shows/films with plenty of chase scenes, just a tip. Oh, and comedies are no good for me - I can't workout and laugh at the same time!

I hope you are prepared for winter, and plan to stay fit and active regardless of the season. I'll be back at some point with a complete recap of 2013 and look ahead to 2014. Keep running!

The Gods Must Be Angry

Not sure what I've done this year to infuriate the pantheon of deities who overlook athletics, but my punishments never seem to cease. Call me Prometheus.

So, I still can't run, not at all. Last time I tried, my piriformis went on strike, and convinced all of its neighboring muscles to join the picket line. Traitors!

This leaves me limited to cycling, which isn't a bad endeavor, really. Except that cycling in NYC is bit like living in a really bad video game (credit for this concept goes to an old friend and cyclist, John Barrett). At the controls of your 15 pound pedaled steed, you do your best to remain upright (and alive) as you dodge pot holes, taxis, buses, kids on scooters, parked car doors opening into your path, manhole covers, construction sites, garbage, broken glass, brain-dead pedestrians, zombie joggers with iPod headphones blaring who never look before turning, overly-entitled dog-walkers wearing their perpetual scowls (what is it that makes dog owners in NYC so on-edge all of the time?), take out delivery guys on rusty old bikes going the wrong way, homeless crazies who toss things at you, cops, firemen, pigeons, squirrels, puddles, horse carriages, cars, tourists, other cyclists, and ill-timed stoplights. Whew!

Now, even if you can put yourself on hyper-alert and manage to enjoy a ride with all of that chaos going on around you, cycling offers one more challenge: weather.

I can *run* in any kind of weather, believe me. Nothing ever stops me. They say when it comes to running, there is no such thing as bad weather, just choosing the wrong gear. But cycling in the rain is akin to being blasted with a fire hose, from a polluted water hydrant. I swear, I would get *less* wet if I just jumped into a swimming pool.

Seems every single time I gear up for a long-ish ride this summer, the clouds immediately roll in, the thunder peals, and the rain pummels me from above. Not to complain, but come on! Can't I just have one or two convenient hours in the sun now and then?

I would throw myself on the proverbial ground and beg mercy from those mighty immortals who have deemed this the year to spoil my every attempt at running and to drench me on every bike ride ... but I predict they'd just make it rain (or maybe hail) on me while I was prone before them, and enjoy another chuckle at my expense.

Anybody have a dry helmet I can borrow?

2009 is not my year

On the advice of the doc and the physical therapist, I tried my first tiny bit of "light jogging" last night. It was a complete and abysmal failure. The first three minutes hurt, but I can stand pain. Then the next two minutes hurt a lot, which made me start to worry. At that point (and remember we are talking only 5 minutes of jogging here) everything in my left hip and thigh just seemed to seize up completely. I am experienced enough to know the difference between pain that I can run through and pain that is telling me, "Hey you, stop, right now, and I mean it!"

So I walked back home, slowly. Sigh.

The pessimistic view would be that I'm just not going to come back from this latest injury. It's not healing, even with medical intervention. I'm done.

The optimistic view would be that it's just a little too early for me to try jogging. The piriformis is still not settled down, and perhaps there are still some underlying issues with my balance and alignment that need to be addressed before I can run again. I am simply not yet healed.

I prefer to be an optimist, but I will admit it's getting harder and harder to maintain that perspective.

I think what I'm going to do for now is limit myself to cycling for the next few weeks. I've used the bike to help bring myself back from injuries a few times before, so I'm hoping that it's going to be an effective method once more.

The bottom line is that I'm not going to be running the races I'd hoped to in August and September (the NYRR Club Team Champs, and the Reach the Beach Relay in New Hampshire, along with a couple of trail races). I feel pretty lousy about this. It's been a depressing summer in terms of running, and I'm not convinced that much is going to change this fall. I am going to take the pressure off completely, and not even think about racing for the rest of this year. I have to face the fact that I'm not even anywhere near jogging at this point, much less being able to run hard in competition.

I guess that 2009 was simply not my year for running, and I should just stop worrying about it.

Yeah, right.

The Needle

I've just returned from the Physiatrist's office, where two things happened:
(1) he did a nerve conductance test to verify the exact placement of the injured, inflamed muscle
(2) he shot me up three times with cortisone and marcaine, right into the piriformis muscle on my left side.

I have these comments about each:
(1) Apparently, when the piriformis was put into a stretch (rather uncomfortable), the nerve response was nearly zero. The thing is in spasm and swollen so badly that it's almost shutting down my sciatic nerve on the left side. It's a wonder I don't just fall over when I try to walk on my left leg.
(2) Ouch. Ouch ouch ouch. Did I mention ouch? Picture this: I'm curled up in a near-fetal position in my underwear, and the Dr. is inserting this big 5 inch long horse needle into my hip, to deliver the meds right to the injury. I'm sweating bullets and trying just to breathe. He tells me midway through that I'm "doing well", but what he can't see is that I've begun to grind my teeth into small bits, my eyes are beginning to pop out, and I have a miniature version of Niagara Falls made of perspiration running down my back. When he would actually hit upon the injured muscle with the tip of the needle, it would sort of "snap" in a painful reaction. Man, eye-watering pain ... luckily only for a few seconds.

Now, take all of that, and multiply it by three.

My advice if you ever get this shot: do not, under any circumstances, actually look at the needle. Trust me.

The plan:
I start physical therapy later this week, and hope that I can learn some new stretches and/or strengthening exercises to get this thing under control and then keep it that way. The Doc said I could start running very slowly and gingerly in "about a week", depending on what the Physical Therapist said. However, he said my first runs should be only 1-2 miles long. Ahem. That's not really a "run", but what the heck, I must not complain at all if this is getting me back to running, even if on an extended timetable.

My summer is a complete wash anyway in terms of running. Once again, I now attempt a comeback. When you get to be my age, you look back at your running career and realize that it's really just a long series of comebacks!

But, you know what they say, there is no shame in falling down, only in not getting back up again.

Back to the drawing board

Sorry, dear readers, I have been off the grid for some time. This is due to a combination of things: (1) injured, so not running still, (2) stress at work, (3) two weeks vacation in the gloriously unpopulated woods of northern Wisconsin.

My summer of 2009 has been without running so far, which is horribly depressing. Just before I departed for my vacation, I saw a recommended "Physiatrist", who diagnosed my problem as piriformis syndrome. That label scares the heck out of me, because my best friend had his running career essentially ended because of piriformis problems. Not good. Now that I'm back at home, I'll go to a follow-up appointment this week and undergo whatever aggressive treatments they recommend (I assume this will include an injection of cortisone/lidocaine to the muscle itself, followed by physical therapy). If all goes well, I might be back to running in 2-4 weeks. If all does not go well ... who knows?

It sucks not to be running, I'm sure you'll all agree. What's ironic is that when I'm running well, I take it for granted and/or even sometimes feel a bit resentful about getting out there everyday ... but now that I can't run, I would do anything to be able to jog even a few steps without intense, shooting pain in my left hip and hamstring. My 2009 running goals are all out the window at this point. All I want to do is be able to jog again.

Hope that your running is going much better than mine!