Old Man Still running

Recovery update. Last night was brutal.  My daughter and family including grandson are staying over and keep the heat up high.  During the night my feet got so warm that all the nerves came to life.  The pain was terrible until my wife finally rescuded me with bags of ice.

I'm starting to move around better.   I don't think I have an ITB problem.  The pain in in the same location, but I'm detecting a creaking tendon.  That explains why the pain came and went.   The siezed upper calf muscles are starting to get loose.  My nearly bone-on-bone knee is calming down.  No swelling so I will live to run another day.  I should recover in time to do a little training before Rocky Raccoon 100.

That last 24 miles was the most painful and grueling I have ever done. I would just tell myself to ignore the pain as I was limping slowing, and then start running at 10:00 pace, despite the pain.  It surprised the runners around me who had seen me limping so slowly.  I did it over and over again....mind over matter.  I heard many comments that included, "you are one tough dude."  Maybe tough, but mostly stupid.

I lost about 8 pounds -- a great biggest loser workout.  It will be fun eating whatever I want for a few days.

Recovery:  All about sleep.  13 hours of sleep during the past 24 hours.  Seems like the body just wants to go in a coma to recover.  When I wake up every couple hours, it feels like I've been hit by a truck.  My appetite is still is still very low...I do forced feeding.

However, things are progressing.  My son-in-law said my speed walking has increased, doubled in speed from the day before. I still look like a 90-year-old man walking around.    But it looks like all the abuse I did to my body, was minor.  Tomorrow will be interesting.  Usually Day 3 the swelling is all down and the pain shoots up.

I'm still surprised I pulled off 175 miles in that heat.  For the Day 3 runners it was even hotter, getting up toward 80 degrees.   What I should have done is go off the track and spend some sessions in the air-conditioned car.  But I was so focused on reaching 200 miles rather than then the win, I knew I just couldn't risk long stops and still reach 200.  I had a sweet 11-mile lead which went away fast because I didn't care what the other runners were doing.  Live and learn.  This sport is great because with every race you learn so many new things.  I learned new things about foot care, race strategy, and time efficiency.

Early goals for 2012.  I would like to run my last Rocky Raccoon and go out in style with a sub-20 hour finish.  Cool weather there is key.   I also am really enjoying the fixed-time race format.  It feeds my competitive spirit, where you see your competition so frequently.  I will go run Northcoast 24-hour, the national championship.   I think I have a shot at a top-10 finish and age group win.  It all depends on who shows up.

Recovery making more progress.  I'm still sleeping on the couch because after a couple hours of sleep I wake up screaming in bad pain....don't want to bother my wife all night.  But things are getting better.   I could "jog" down the stairs this morning without holding on to the railing although it hurt pretty bad.   I could also walk from my car to my work building at a good pace without much pain.   And, best of all, I have an appetite back.   So I'm close to being human again.   It is amazing how the body recovers and heals.

Wow, four days without running.  When will this madness stop?  Looking back last year, I didn't run again until January 7.  Looks like same will hold true, although I'll probably start some power walking.  I can almost walk pain-free now.  Energy level is much better now.

I really am obsessive.   I'm already focusing on Rocky Raccoon 100, taking my pace at ATY and trying to figure out how I can map that on to Rocky Raccoon.  Perhaps if I just try to run the same pace for each 20-mile segment, I can bring home the sub-20 prize which would likely win my age group in the huge race.

10 more hours of sleep.  Around 7 p.m. I still feel rather exhausted.   I visited Dr. Crockpot (Me and the Internet) and diagnosed my leg problems.  Looks like I have a strained plantaris muscle, a small upper calf muscle, pain behind the knee.  Just takes rest.   On the outside of the knee, also lingering pain, a small tendon. Pain near the location of typical ITB pain, but not the ITB.  Explains why ITB stretches during the race did nothing to help.  This should go away within a week.  Also lower leg pain caused by limping and protecting the other pain.  I think in general, within a week I'll be fine.  Thanks Dr. Crockpot.  BTW, your fees are the best, but you medical facilities reek.

p.m. lunch power walk.  Not bad.   I think I'm about ready to start giving running a try again.  Last year I averaged 10.8 miles per day.   I'm falling behind just a bit.

Treadmill....rough at first, painful, but ended out OK, could even run 8:00 pace with little pain.  Encouraging, especially since I could hardly walk at all four days ago.  Energy level was pathetic, but it was good to get the heart rate up a little.

OK, what is on tap for this year?   I've sent a tentative schedule.  Believe it or not, the idea this year is more emphasis on quality rather than quantity.  September is up in the air.  Could be Virgil Crest 100, Bear 100 or Northcoast 24 (fall edition).   Notice the lack of tough mountain 100s this year.  Taking a break from that.

• Feb - Rocky Raccoon 100 (Texas)
• Mar - Buffalo Run 100 or Moab 24-hour
• Apr - Grand Canyon end-to-end Tonto Trail run
• May - Northcoast 24-hour (Ohio)
• June - Squaw Peak 50
• June - Utah Valley Half Marathon
• July - Laramie 24-hour
• Aug - End-to-end Skyline Dr Adventure run??
• Sep - Something 100 miles
• Oct - Pony Express Trail 100 Adventure run??
• Across the Years - 24 hour or 72 hour

I could substitute Laramie 24-hour with Black Hills 100 if I could swing a family vacation out there.

That is 6 100s+ and three 100+ adventure runs.

p.m. power walk on JRP during lunch

Treadmill.  Progressing.  Leg pain the entire time, but it has decreased down to the usual aching from my nearly bone-on-bone knee.  I know it just needs another week to calm down all the way.  Using it makes it recover faster.

I hoped that I could get back to normal training today, but still have joint (knee) pain.  The muscles and tendons have healed, but I likely have brusing on the bone/cartiledge.   So, since there wasn't any improvement since Saturday, I'll probably shut down the running for awhile.  Walking is fine, pain free, but the jarring of running still causes enough pain that it heads toward limping.  I'll do walking and probably hit the pool tomorrow morning.   No problem.  I really don't need any more training before Rocky Raccoon.  Just need to maintain and heal up.   I've had this before, usually takes a week or two more.  Rest is good.

Tested things out again on the treadmill.  Slight improvement, but not a lot.  Pain is still radiating down the tibia bone.  I'm sure the top of the tibia is bruised.  When I run at a steep incline, the pressure points on the joint are different and there is less pain.  The pain isn't terrible, I can block it out, but it doesn't go away until I stop.  No pain walking.  No pain on the stupid elipical.  I guess I use that crazy machine....either that or bore myself to death swimming.

Discouraging.  Leg pain even when walking today.  Looks like I'll go into my Rocky Raccoon 100 taper now, shut down the running and hit the pool, swimming and pool "running."  I know the drill, haven't had to do this for a couple years.

It is quite possible that my knee is finally bone-on-bone.   Certainly hope it hasn't gotten that bad, but I know eventually it will be.  Still hoping for a minor bone bruise.  I know it isn't bad because there is no swelling, no fluid on the knee, no popping/snapping, just some pain when the femur and tibia jar down together and pain down the side of the tibia, probably tibial stress injury which just takes a couple weeks.  Hopefully not a stress fracture which takes six weeks.

I hit the pool for the first time in about two years.  Great fun swimming outside in 12 degree temperature.  Thankfully the pool is about 92 degrees...quite hot. 

I swam 1.25 miles.  I was very suprised that it felt so easy.  In the past it would take me a good week of swimming conditioning to push a mile, but no so.  The only limiting factor was a kink in my neck from turning it all the time.  I could have continued on.  Not blazing fast, but I got in done in 60 minutes.   When I started running six years ago, I needed to swim every other days because my legs just couldn't handle running every day, so I swam a lot.  Once I lost weight and was conditioned to run better, I dropped swimming from my workouts.   I now only go to it when injured.  Last time, I worked up to 4-mile swims.   Yes, I can't do anything easy.

So, what about doing an ironman?   I smile when people think an ironman is really tough.  I know that with a couple more weeks of swimming, I could go do an ironman, no problem, finishing pretty well.  No big deal.  Would be saddle sore big-time from the bike, but would get it done.  There really is no comparison doing an ironman and running a 100-miler.  I really have no interest in tris or ironmans.  My love is running.

When I swim, I use sleeves on my knees to keep the knee caps firmly in place.  All the kicking can really loosen up the knees causing problems for runners, making the knee caps track wrong.  The sleeves really help prevent that from happening.   My bad leg feels much better today.  I have detected the the knee is a little loose, probably some fluid.  That should go away in a week or so.

In the pool at 5 a.m.  As I arrived, it looked like kids were also coming.   They were surprised to see me that early.  Looks like they were planning on some hanky-panky in the pool or something.  The old guy cramped their style and made them behave.  They only stayed an hour.

Tough workout.  Two-mile swim,  30 minutes pool running (using hand floats, doing a cross-country-ski motion in the deep end), also tough kicking to really work the hamstrings and quads.  Beautiful sunrise from the pool which has a great vantage point and little above the lake.  Went in and did 100 situps and tried using the elipticle and bike.  Those machines are bad for serious runners, they put your feet too far apart, causing an improper angle, like over-pronating, putting pressure on the inner knee.  I just can't stay on them long.   Felt pretty worn out.  The leg is feeling great, very tempted to run, but sticking to the recovery plan.

Gave my Altra Lone Peak shoes to my son.  No offence, but I've concluded they are very poor shoes for long distance on trails.  I'd never run in them for an ultra.  Perhaps if I was 140 pounds, but the foot protection is just bad. They are a stress fracture waiting to happen.  I do like the zero drop.  They just need a good foot plate in them and a little more cushioning.    As my son starts running, I'm hoping they can teach my son some good form, and toughen up his feet without injuring him.  With only 4-8 mile runs he should be fine.  I'll monitor it.  He ran about 25 miles this week and just complains of some hip soreness which is just typical soreness from increasing miles.  On the bright side, they are very cool looking shoes, and great toe-box space, and didn't seem to have blister problems.  I think they are a pretty great marketing idea, can really be successful for those who are caught up in the minimalist craze.  But for long distances on trails, protective shoes will result in much faster times and fewer injuries.  For those who love these shoes, just be careful.

Swam a 5K in the pool as the storm blew in.  Long and boring, but got it done.  Not bad for only my third day swimming. Video fun at: http://www.facebook.com/photo.php?v=10151157493955694

Afterwards, did 100 situps and tried two miles on the treadmill.   Leg only felt slightly better.  Oh well.

Slept in.  The pool is taking its toll on my skin, despite skin protection products.  So gave it a rest this morning.   I think the leg is improving.  It is time to start using it more.   When I do hard heel strikes, I can still feel the pain, but I think there is improvement.   By the end of the week if there isn't much more, I'll probably at least go in for an x-ray to check for a stress fracture.   I think one problem I have is a chronic shin split, an issoated area of tenderness on the bone (not in the muscle)....but it could have developed into a stress fracture.

Progress.  Careful and slow treadmill, working up to 10:00 pace near the end.  At times I wasn't even thinking about the pain.  That is progress.  I think the leg is on the mend.  The pains would shift from one place to another, some feeling like taper pains.   At this point it feels like getting back into it will help recover faster.  It is pretty obvious the leg got hammered pretty bad those last 30 miles of ATY.  (I could hardly walk at all for two days).  18 days have passed since doing that damage.  Now some atrophy has set in, the knee, upper calf, and lower hamstring feel a little weak, and pains appear as they are used but seems like it fades.  Also there is brusing in the joint, but that seems to be getting batter. I'll keep doing careful walks and runs for awhile.

Treadmill. A little rough today, but I can expect ups and downs.  I'm still hoping for that day that once I warm up for a few miles, the pain disappears.   I was able to test things out for a little while at 8:00 pace.  After holding it there for awhile the pain does go down.   It isn't terrible, just always there.  Similar pain points felt in the last 10 miles of ATY.

I looked back in my blog and see that the last time I hammered my knee pretty bad was Thanksgiving weekend 2009 from a long Grand Canyon run.   I see that it took seven weeks for the knee to calm down and the pain to go away.  A couple weeks later I did run my best Rocky Raccoon.  The rest probably helped.    The first five weeks I only ran 125 miles.  In the 7th week I was able to do 20-mile runs.

Well, the difference now is that I only have a total of five weeks to recover, just 16 more days.  I'm still hoping I will.  Last time the pain was centralized in the joint area that is low in cartilege.  This time the pain is more diverse, going down the Tibia bone.  Can't figure it out.  The knee cap is also a little loose, so it doesn't track exactly right, causing other pains.  I know those won't last once the knee tightens up more.

Unless there is a setback, I still plan to run Rocky.  Sometimes with this crazy knee after running 10-15 miles, everything calms down, perhaps due to a little swelling protection.  So, I can always hope for that.

Not good.  Tired of thinking and writing about it.  Don't need pity.  Tomorrow is another day.

Well, I learned a little to late.  I took a close look at the shoes I used for the last 24 miles of ATY.  My old Hoka Mafates with 700+ miles.   The right shoe was badly collapsed in because I have over-pronate problems with that foot.  So, for those 24 miles I had no support and was probably over-pronating like crazy on the leg, putting pressure on the inside of my knee.  The inside is what was operated on 2003, close to bone-on-bone.  It probalby also put pressure on the tibia wrong.  I broke one of my rules about running in worn our shoes.  Live and learn, a little too late.  I inspected my current shoes and they are fine.  My Stinson Hokas with 600+ are also shot the same way, but I noticed that and didn't bring them.  I haven't run in them since September.  My La Sportivas would break down like that in only 250 miles.  At least Hokas last for 500+.

Treadmill. Much better.  Early slow miles were rough.  Finally decided to just go for it, 8:30-7:30 pace. Even did some at 6:00 pace. Discovered that the pain went way down because I pronate better at that speed and do more mid-foot stricking, less pressure on the inside of the leg.  I also built up under the insole a little more to force the foot to tilt a little more to the outside.  All helped.  I also ran with Hokas this morning.   The pain was always there, but at times at 7:30 pace there was very little.  After 10 miles I was finally warmed up and even started to enjoy it a little.  I have a very high pain threshold, so I don't really know how painful it really is.  Maybe others would go grab some crutches, I don't know.   But it seems like the pain level is similar to typical pain during a 100 starting about mile 30.   I can deal with it, but it doesn't make training very enjoyable.

So, the strategy is simple.  I just need to run RR100 at 7:30 pace the entire time.  No problem.

After the run I was fine.  No swelling, not much pain.  I can just tell the various leg muscles have been hammered from ATY and the layoff.   They need work.  Funny how the left leg is just fine, wanting to run fast and long.

p.m. two more, too painful.  Went and swam 1/2 mile in the pool and did kicks.

Tapering for RR100, which is funny because I've hardly run at all this month.  Let's see if I can heal some more.  I'll still work the muscles but give the knee joint and tibia a rest.  Looks like this will be my lowest mileage month since 2004.  But considering the pool and other crosstraining, it probalby will be similar in effort to a 200-mile month which should be about right.  I've proved to myself that I can get through RR100 and at least go under 24 hours.   At this point rest is better than training.

Attention turning to Rocky Raccoon 100.  This will be my 5th year there and the quest is for the 500-mile jacket.  Last year I had my best race going but fell apart during that last 20-mile loop, too much walking and long aid-station stops.  I was under-dressed and got cold.  Here is my scatter chart for the loop times.   Last year's 6-hour last loop was pathetic.  Can't do that again.   2005 was my very first 100-mile finish.

For a 20-hour finish, a good strategy for loop times is:  3:00, 3:30, 4:00, 4:30, 5:00.   I was close to that last year except for the last loop.

I may finally be turning the corner.  Last evening I noticed that the pain was significantly down in my leg.  Same thing this morning.   I'll stay the course and just work the muscles. For the last few days been using compression with an ace bandage around the bone.  Seems to be helping.  The pain point on the bone is nearly gone.  Now suspecting some sort of shin splint.  That would be good news.  But the main thing is the nearly bone-on-bone joint pain.  Seems to be calming down.

Pool workout, resistance training for quads, hamstrings.  Toe lifts for calves.  1/2 mile swim for cardio and upper body.  Situps for core.

Tough pool workout, Swam a mile and then hard pool running and kicking.

I still feel pain with every step, but it is less.   I don't have to wrap the leg anymore, but each step I feel pain shooting down the bone.  I'm guessing this just is taking about 8 weeks to really heal up.   Oh well.  No swelling, no unusual popping, so I think the structure is still fine.

I'm tempted to run again to test things out, but I'll stick with the plan until at least Saturday.  I am working the legs pretty hard.  Also doing lunges, toe lifts, leg lifts, etc.  Just not jamming the knee down on the tibia.

Thinking about buying some trekking poles for RR100.  I used them in my first four ultras, back in 2004.  I finally ditched them in 2005 RR100.  They really helped keep weight off the knee. I got pretty good at using them.  Downside is I'd have to wear a waist pack or cammelback.  I haven't worn either in a race for at least a couple years.  I don't like wearing them, they slow me down.

My Rocky pace for my four times there.  A little more detail last year for the first 60 miles because I had my Garmin going.  Right now long-range forecast calls for 60% chance of showers.  My kind of weather if I get the right shoes, can't wear Bondi B's in that kind of weather.

I just could not face doing the pool again this morming, so when I got up I went to run the treadmill instead.  The first three miles were a painful limp run, no improvement seen at all.  Bummer.

But, after five miles, things calmed down.  The joint does seem better, but I still have a sharp pain on the Tibia.  It could just be some nerves that binding together.  If I really want to find out I'll get an X-ray.   Funny thing is, once my foot started to cramp up a little, all the pain shifted from the leg to the foot.  Very strange.  This all might be in my head.   I figure what I might do at Rocky is have Mike Place wind up and punch me in the face.  That way I'll have something that hurts more and my leg won't hurt.

My mile six, I was feeling pretty good.

So, I'm sick of resting since that isn't working.  Time to get running again.  Usually with increase blood flow, things heal faster.  I'll go get some trekking poles and get some practice with those.  Time to get off the treadmill and hit the trails.

I finally found an exact description of the tibia pain I'm feeling:  http://www.physiobob.com/forum/patient-corner-questions-answers/9115-pain-upper-tibia.html

So, if this is just a muscle insertion point, by mile 10, I shouldn't feel anything there.  I've felt pain in the past there while tapering and it always goes away in two days.  But this time it is staying.

I did more harm than good today.  Leg felt OK after seven miles and running fast, but all days has ached. My hope that I could just start running and everything would tighten up and get better isn't working. Oh well. I suspect next month I'll go through the MRI routine. It usually takes 2-3 weeks to get in.  I can hear my Orthopedic surgeon now, "You have done what since I fixed your knee in 2003?" "Uhhh...I ran nearly 23,000 miles....is that bad?"  "Didn't I tell you to give up running?" "I thought you said give up biking, I did."

I'll run RR100, or at least start it.  If the knee starts swelling up or hurts too bad, I'll stop and enjoy cheering on friends.  So far there hasn't been any swelling.   I'll shut down the running again after tomorrow.   Tomorrow, I'll get in some practice with trekking poles and I should have new shoes to run in.

Bought some trekking poles.  Tried them out this morning.  In 2004 I used them as I was starting out with ultrarunning.  I had a lot of experience with them, but I haven't used them since early 2005.  I've forgotten how helpful they are on climbs, wow!   They also did help keep weight off my leg.   But, running with them at a pace faster than 10:00 is annoying.  Not worth it.  What I'll probably do is start our without them.  Once I slow to about 12:00 pace, if needed, can run with one pole.   If I slow to a walking pace, two poles are nice to keep up the pace.

A run/hike I would like to do is go the entire length of Lake Mountain, north to south on the ridges.   This morning, I climbed up the ridge from the north for the first couple miles until the top of Lot Canyon.  This is a nice big climb, but not too steep.  Most of it is in a burned area from a fire a few years ago so it is a pretty easy bushwack.   After Lott Canyon would be the most difficult part of the north/south journey.  No trail, just much steeper bushwacks for a couple more miles before finally meeting up with the ridge roads.  I would save that for another day.   Having a few inches of snow makes the traveling easier and softer.  

The sunrise was spectacular above the fog below.   It was just so nice to be out again, away from the treadmill.  Perhaps I can't run fast now, but I can still hike.   I ran down, did a loop and returned home, feeling like a cripple.  I got some good experience with the poles.

My new Stinson Hokas helped my leg but were a bother becuase of all the Hoka models, these have the worst support against over-pronation. At times my left heel would turn inside badly.   Once I returned home, I went to work on it and built up the shoe under the insole with tape.  I'm suspecting that shoe may be a little defective, but I think solved the problem.  I went out for several one-mile test runs.   The leg felt pretty good on those short runs.

Race week.  Rested this morning.  Lower back was feeling sore from the cross-training, so I gave it a break.  Leg seems the same.   Weather forecast looks perfect.   High of 58 and low of 38.  (It will get colder near the dam).  Should be about the same as last year although last year it was below freezing at the start with frost on all the bridges.

Pool workout in the morning.  Walk during lunch.  The leg is about the same.  

130 miles this month.  Lowest month in 25 months, the last time I hammered that leg.

Just three more days.  Pool workout including a 1+ mile swim.  Been trying to keep the weight down.  Tough when I'm not training as much.  I'm about 4-5 pounds over my usual race weight.

Leg, about the same.  What can I say?  It will be painful, but I hope it decreases.  I believe there has been some good improvement.   When I walk with a mid-sole or toe strke, there is very little pain.  That is why there is less pain running faster.  With a heel strike, there is pain down on the tibia.  It just won't go away.  I suspect those are just nerve endings.  Hopefully they will go numb.  Also underside knee cap pain that shifts around.  That shouldn't be a big deal.

Evening.  No pain at all in leg.  Go figure.  There is hope.

Leg is feeling pretty good this morning.  The next worry is the weather.  My flight goes through Denver and there is a big storm there tomorrow.  I have a morning flight so hopefully with just delays I will be fine getting there.  Last year there was a big storm in Texas and probably about 100 runners never made it.   If they cancel the flight, there are alternatives through Phoenix with different airlines.

Finished my 5th RR100 and got the 500-mile jacket.  Barely finished.  I went into the race with an injured leg, hoping it wasn't too injured and would calm down after about ten miles.  It did, but later got terrible.  Today I can't bare any weight on it and am making a trip to the doctor.  I almost quit at mile 60, but there still wasn't any swelling so I decided to try at least another 4 miles with my pacer, flatlander.  Felt a little better, so kept going.  I couldn't really run anymore.  If I tried to run faster than 12-minute pace, the pain would be terrible.  By mile 80, I couldn't go faster than 15-minute pace and needed to do the last 20 miles with trekking poles.   At mile 93, the knee started to swell up a little so I slowed way down to be very careful, probably doing 30-minute miles.   I did a little better for the last seven miles with my pacer Wade who kept my mind off the pain.   I crossed the finish line in a very slow 28:23, by far my slowest RR100, but I got it done.

A terrible thunderstorm hit about an hour before the start and lasted for two hours dumping at least two inches of rain on the course.  During Loop 1 at about mile 14, I took a face plant in a mud bog....head to toe in mud including face.   I couldn't clean up until mile 20.  It was pretty funny.  I still had hopes for a 20-hour finish at mile 40, but then the leg got worse and by mile 55 I was in rough shape.   Had to run the last 5 miles of that loop by moon-light because I forgot to take a light with me on that loop, I was going too slow.   At mile 60, I was about ten miles behind my pace last year.  Matt Watts caught up to me around mile 70 and it was fun to run with him for about 10 miles.  He ended up finishing more than three hours before me.

Anyway, great crazy fun.   I'm hoping that won't be the last 100-miler I will run.  We shall see.   I suspect I have at least two months of healing ahead of me.

Really bad pain in the leg getting into work this morning.

Well, here is the current dianosis from the doctor after x-rays.  Well actually first he asked tons of running questions.  He wasn't my regular doctor but he has read Born to Run.  He was nice and said I looked like I was in my 30s and had lots of compliments about my active lifestyle.

1. My bad knee is not yet bone-on-bone.  The cartilage layer looks like it is about half the thickness it should be with a normal knee.   Good news.

2. No stress fracture showed up.  Good news.

3. But, there is an unusual small bump showing up in the layer next to the bone.  This layer is called the Periosteum.  This is a membrane the lines the bone and can do corrective repair to the bone and cause some calcium build-up over time that can be seen on x-rays.  This layer is rich in nerves and if irritated can be very painful.  I believe I have at least a couple spots on my upper shin about two inches below the knee that are giving me great pain.

If you explore this area of your shin (upper, inner), there is no muscle there, but there are muscle attachments from the hamstring and shin muscles.  Something has irritated the periosteum by pulling it or lifting it.  The end-result is something like a shin splint, but the pain is in the bone, not the muscle.

So, it appears that treating it similar to a shin split will work.  Rest and in this case heat treatments.  The doctor recommended that I go see my orotho doctor who could perhaps figure out what is pulling on that area.  He knows that not running 100-milers would certainly solve things but he wants me to continue and so do I.   I'll wait a month so they can compare x-rays and also check out my knee after it recovers some.  My bad knee REALLY got pounded.  The worst I've ever felt by far, but it isn't swollen.  I can feel a little fluid build-up inside, but the pain is on the tibia platform, all weight-baring pain.  I bruised it pretty bad.

This entire problem probably started at ATY around mile 120.  My upper calves became very, very tight and I suspect have some insertion points in that area.  On the other side of the leg my shin muscles also got sore.  During RR100, my lower shin muscle tore a little and swelled up during the first 20 miles. (The pain was nothing compared to my other problems, so I just ignored it.)  So that tells me all those muscles were still too tight and probably pulling on that area big-time.

The doctor assured me that I will run again and felt confident that I will be healed up by Northcoast 24-hour in May.  So, I'll go ahead and put my name in the lottery for Cascade Crest 100.  I will likely pass on Buffalo 100 this year and just run with my son in the 50

Worked from home so I could ice the leg.

Improvements today.  To benchmark my progress, I went out for a "run".  I took my Garmin to measure my speed.   I had to keep the pain under about a "5".   My peak pace was 27:00.  The good news is that is about three times faster than yesterday afternoon.   I was able to "run" 0.2 miles in 7:45.  Good stuff!

The biggest source of pain now is in front of my knee behind the patella, I believe on the Tibia platform.  That is odd because I should have more cartilage there.   I would think that will calm down pretty fast, but I do recall pain near there before running RR100.  

As I was "running" two women came running toward me.  I could not deal with that sight.  I turned my back and headed back in. Little did they know that the old slow-moving cripple is actually the fastest long-distance runner in the city.

I put this on facebook, a Tiny Tim reference. 

Feeling like a cripple today. Someday when I'm gone, I will be sadly remembered by one lone trekking pole by the fireplace (near my belt buckles). God bless us everyone.

p.m. walk with the dog. She was pretty annoyed that I was only going 45:00 pace.  Cut it short as the shin started to complain.

Entered the lottery for Cascade Crest 100.  If I don't get in, I'll likely do Plain 100 again.  I just enjoy both of those more than Wasatch.  Plain is a lot tougher than Wasatch and CCC100 is both tough and amazing variations of trails. Wasatch course is getting somewhat boring after running it both racing, pacing, and training, probably about 6 times now.  I seems to get bored with a race after about six times.  That is probably why I'm not going back to Bighorn or Tahoe Rim this year either.

I've been researching medical papers about my problem.  My main source of worry is the shin pain.  It can be classified as a shin split, but it is unusually high on the shin and now pretty big.  Two muscles send attachments to those areas, both are calf muscles.  So the calf is likely doing the pulling.  Strange because I've had no calf soreness or tightness.  But my calves are probably over-developed and causing grief.  I don't rule out a stress fracture.  New stress fractures often don't show up on x-rays until several weeks later.  But it doesn't matter, the treatment for either a stress fracture and periosteum problems in that area are the same.  Rest and patience.   Cause seems to always point to over-pronation problems.  I know, I know.  That leg is a bother, swings from the hip wrong and seems to be shorter than the other leg. 

I'll start swimming again tomorrow.  Other than that leg, I feel totally recovered already from RR100.   Worst is probably upper body soreness from using the trekking poles for 9+ hours.

p.m.  A walk with the dog.  Top sustained pace today, keeping the pain the same was about 21:00 pace.   That is progress.   I needed to stop several times to bring down the pain.  Brought back memories of the last 40 miles of RR100.

Progress.  No longer a cripple.  Getting close to how I felt a few days after ATY.

I looked very closely at the x-rays again. The bump seen on the x-ray has nothing to do with the pain I have.  The bump is three inches lower, just some a calcified bump on my shin probably from dozens of bumps there.   So I examined the exact area closer for anything, but there is nothing in the four pictures.  Not a mark.   So I think that is good news.   At this point, just rest, let things heal and in a month if it still is bad, I'll seek more advise.  But no surgery would help, just PT.

Now the the pain is going down, I can try to figure out what is putting pressure on the problem area.  Sure enough, it goes up as the heel turns in, over-pronation.  So, I dusted off my prescription orthotics that I haven't used for five years.  I'll get used to using them again.  They will force that foot to pronate better and give some arch support.  Hopefully it will rest that area of the leg better and let it heal.  NO MORE BAREFOOT around the house.  Funny how my downfall has probably been going barefoot so much.

Top speed today walking the dog was 17:30 on soft grass..  Didn't have to stop to let the pain down.  But there is constant pain in the shin.  The knee is improving nicely.  I've come a long way considering a couple days ago I could hardly move without a cane.

I still haven't brought myself to really write a race report.  I have no desire to relive that pain, even in my head.   It was by far the most painful race I ever ran.  And, it wasn't very fun.   The only bright spot is I really enjoyed the kindness and company of my pacers.  Those guys were amazing.

Pool workout.  Had to drag the leg, kicking hurt.  Sunrise was spectacular.  I should have brought my camera.  Did deep massage of the calf and shin muscles with a high-presssure water stream coming out a nozzle in the kiddy pool.  It pounds the calf to mush.  Amazing.  Should help.

Two mile walk with the dog.  Discouraging.  Top pace with a huge limp was 15:00.  Pace with no limp 25:00.  Had to stop to rest twice to let the pain go down below a 5. But there is slow progress each day.  Of course I have those thoughts that I will never run pain-free again, since it has been 41 days now.  My first goal is to walk pain-free again.  That is probably still a couple weeks away.

It has been a bad couple days but I think some healing is taking place, the pain is starting to feel like a healing type pain.  But the pain now is even felt while sitting.  Lying down for awhile in the right position makes it go away.

Just to document my findings for my future use.  I believe I have several problems and we shall see which take the longest to heal.  They are all connected with the knee and I suspect once the knee heals up, everything will heal up.  For the worst problem the cause is very likely the recovery of my stride, bringing the leg forward.  For that leg, my toes naturally rotate outward on recovery causing the leg to come forward from the side.  Lots of the pain can be felt by simply pushing the inside of the foot against something.

Anyway, one problem is with what is called the pes anserine.  This is a area where three muscles connect as well as the MCL below the knee on the side of the tibia.  I'm having continued swelling on the pes anserine. 

"This is a location vulnerable to repeated injury in athletes due to the fact that several ligaments, tendons, and muscles all meet in this same general knee area. This area of ‘high traffic’ can become aggravated with overuse."  "

Pes anserine bursitis is most common in long distance runners. Failing to properly stretch is a main cause but this condition also occurs in athletes who tend to contact the ground with their foot rotated outward. Even the slightest outward rotation of the lower limb during contact with the ground causes poor weight distribution and strains the inner thigh muscles and knee ligaments."

Also having trouble with a tendon that wraps around the knee, maybe the popliteus muscle.

Another painful problem is front of the knee, joint line, under the patella tendon.  I can't figure that one out, hopefully it calms down and isn't a piece of cartilage causing problems.

So, I'll give it another week and see what things get better before going in to the ortho.   It is easier to diagnose things after some things calm down.

More of the same, walking is really hard and painful. Improvements were felt last evening, but mornings always cause some swelling to come back.  I've even giving up trying to do some walking and swimming until things get better.  Trying to stay off my feet more.  I made an appointment with the ortho on Thursday.  I still don't think there is anything that needs to be repaired surgically, but it can't hurt going in and having him check things and probably getting an MRI.  

Lows and Highs.  Yesterday afternoon after being on my feet working on my car for a half hour my lower leg swelled up and the pain was terrible, I could hardly walk at all.  I was so discouraged, wondering if I would be a cripple forever.

So, I spent the evening with me leg up and with ice on the bad spots, and plenty of anti-inflamitories.  By late evening all the swelling was down and I could walk almost pain free.  That really gave me hope.

But, when I get up in the morning, just the time on the feet and getting into work gets the swelling and pain going again.  This is pretty amazing.

Hopefully I'll start getting some answers.  Tomorrow is a doctor day.  I'll go see the ortho about the leg, and then go upstairs to see about a new problem with my hand.

It sucks to be old.

Got an MRI on the knee today, will hear results tomorrow.  Pain is as bad as ever.  The doctor said the area causing me the most grief can be solved quickly with a cortozone shot to help it heal quickly, but usually that area is a signal that the meniscus is injured.  I did pass all the physical tests that he performed.  But the MRI will tell and help find a possible stress fracture if there is one.

No news today. The doctor was in surgery all day.  I'm trying to stay off my feet and will do so all weekend....just getting lazy and fat.   Where's the channel changer?

Actually, I can tell that some of the problems are healing up.  I have some sore lower leg muscles, probably from the limping.  But those are getting better too.

A guy stopped by my office today who does casual running with others at work during lunch.  He made the comment that this is great, that now they can keep up with me. 

p.m.  Progress.  When swelling spot down, walking pain down to a 2 or less, but can only really stay on my feet about ten minutes or the bad spot will start swelling again. 

A zero-mile week!   I don't know how long it has been since I have acheived that milestone.  Good job, nice lack of work.   I'm a hero for all those slackers out there.

Swam two miles dragging the leg.  Slow going.  Looks like since 2002, I've swam about 500 miles.   I pretty much quit swimming in 2006, only a few miles here and there since then.  7.5 miles in the past few weeks.  So boring.

Massaged the leg muscles with a high-powered jet in the kiddy hot tub.  Seemed to help.   When into the rec room and discovered that one of the eliptical machines keeps the feet closer together and I felt very little pain using it.  I hate those machines with a passion, but it looks like it may be the only thing to get some sort of leg workout for the next several weeks.

I'll find out Monday if I have to go under the knife again.  Hopefully not.  It is just 13 days since I tortured myself.  Patience, that isn't very long.

More of the same.  Pain about as bad as ever or worse.  Still can hardly walk.  Main problem is bursitis, two bursae are badly irritated, the worst right now is the infrapatellar bursa.  Boy, it really is painful, about an inch below the knee cap on the inner side.  It sites near a ligament and the patella tendon.  The tendon isn't sore, thank goodness.  But I can just tap on the area of the bursa and it creates big-time pain.

I'm sure other problems are joint pain, but they are so much lower than this bursitis.  I need a shot there, but the office is closed for the holiday, so no news or help.  Putting an ice pack on that area numbs things up for a little while.  Laying on the back with the leg up also makes the pain go away.

Well, believe it or not, the MRI came back fine.  Great news!  My ortho mostly laughed as he listened and talked to me about what I do.  After he discovered that I have run 23,000 miles since he fixed up my knee in 2003, he bragged to his receptionists.  I asked him specifically if I've damaged the knee at all from my running.  He said the MRI just shows what he did with the surgery, no new problems.   So what have I done?  "Overuse."  He couldn't rule out a stress fracture, but didn't seem very concerned about doing anything more to find it.  He did say that he should have ordered a brain exam.

He prescribed a steriod to be taken this week which should bring down all the swelling and solve the bursitus.   As we walked down the hall to the front desk, he yelled out and pointed to me limping, "I didn't do this to him!  He did it to himself."   He got me crutches for the next few days.   Hopefully I'll start mending now.

Some progress. Mornings are always the worst for some reason.  At least with the crutches I didn't have to endure the severe pain walking into the office from the parking lot.  Yesterday it was bad enough that the tear ducts started to flow.

Looks like the steriod is helping some of the problems.  I really don't feel much joint pain anymore which is pretty normal after a 100 within 2-3 weeks.   The main thing remaining is the worst problem going into RR100 and coming out of it:   The pes anserine area. below the knee.  This is where the MCL attaches and three other muscles including the semitendinosis hamstring muscle who's tendon had been sore.  The shin muscle on the other side of the leg also pulls somewhat on that area and that muscle is still tight and sore at times.

The pes anserine area is still swollen bad and when I walk feels like a knife digging in.  Crutches will help avoid that because that pain is only when it bears weight.  Its like a very high shin split.  I think the possibilities are: 1. Just continued pressure on that area.  2. a tear in that area.   3. a stress fracture in that area.   Either way from what I read it will likely be 6-7 weeks.   If things don't improve significantly in two weeks, I'll be back at the doctor and he'll help further....he told me to come back if it doesn't improve.

Improvements seen (I list these for my benefit so I won't doubt that I'm getting better.)

1. No longer much pain on the medial side (inside) of the knee when I rotate the leg in.  The MCL or semitendinosis would sting before and start aching very badly.

2. Much less pain when I try to push aside something with the inside of the foot.

3. Much less pain in the infrapetellar region.  Still pain when I tap there, but much less than the last couple days.

4. Lower leg muscles better, probably from not limping.

More of the same, no real improvement seen.  Yesterday after work was very bad, crippling pain.  But elevation, ice, and Advil calmed everything down quickly for the evening.  No pain when sleeping. Then mornings it all starts over again.  Bad in the mornings, elevation and ice doesn't help much.  Not nearly as bad this morning as yesterday.

Seeing some reaction to the prednisone, not bad, but noticed.  I don't know if it has really helped much yet.

Really bad morning.  Seems like the Tibialis anterior muscle, the shin muscle on the other side of the shin is causing grief.  When it seems to be swolen and sore, everything hurts a ton more.   That muscle strained a little during the first 20 of RR100 and swelled up during the race.  It could be that everything is just swolen more this morning....didn't take Advil, tired of taking drugs.  Tried to walk in from the parking lot without crutches, sick of those things.  Bad decision...could barely move as I approached my office.   Really no improvement this week, so I suspect I'll be back at the ortho next week.  19 days of very slow recovery.  I think there are some good corners downtown where I could bring my crutch, find a tin cup, and get seomething good out of this.

p.m. much better.   However, the drugs caused or triggered what I think is a kidney stone.  When it rains it pours.   Great fun.

Improvement today.  Not sure what helped, compression over night, deep massage, or short workout on the elipitcal and bike.  I suspect the workout helped tighten up the knee getting some pressure off the problem areas.

It is strange that after three weeks, I still have swelling that rotates around. It went down into my lower leg this morning. It really makes me think there is a bad tear or stress fracture somewhere.  That is a long time for swelling to remain.

Best, is no kidney pain for past 12 hours.  Friday morning it was so bad I almost threw up.  Great stuff.  Builds character.

Added up the meager miles this week, about four.  Some on my extended trekking poles (actually crutches).   Gotta have some miles on the board!

Rough weekend.  Saturday night had terrible kidney pain that lasted two hours.  I had my shoes on to get to the hospital, but it finally calmed down.  Pain was a 10 at times.  Threw up.  Amazing.   I was really worn out after that workout.   Last night about 31 hours later, another one, but milder, pain 8, only lasted 15 minutes.   I'm hoping that this is just a reaction to Prednisone which I am now off of.   But, if it is a kidney stone, I have lots more fun ahead.  The pattern seems to be every 30 hours or so.

Leg?  What can I say?  At times it starts feeling great, but later not.  I can only walk about 100 yards or be on it about ten minutes before it starts aching down the bone.  The pain is always weight-bearing.   If I am sitting or laying down if I bend the knee or foot this way or that, no pain.

I tried sleeping in "the boot" in hopes to keep the leg in rested position.  Could have helped, not sure.   Still on crutches this morning.   Its been 21 days.

I've got another appointment to go in on Thursday.  Let's hope there are significant improvements before then.

Progress.   I keep trying new things hoping they will help.  This morning I got up bright and early and went to the rec center at 4:30 to try using an eliptical.  I had to go early because two are busted and the ones that work get filled starting 5.   I spent about 45 minutes on the eliptical and a bike.  The theory doing this is to tighten up the quads which will help tighen up the knee, the ligaments, and tendons.  Also start using the other lower leg muscles that keep swelling up.  Looks like it may have helped....or just getting an anti-inflamitory in my system helped.  But the knee does feel more together this morning and perhaps that takes the pressure off the points right below it.

For the first time in days, I could walk into my office from the parking lot without crutches and without a huge limp.  It was slow....half pace, but I still made it.  A small victory.

No kidney attack in past 30 hours.  Fingers crossed that no more will come.

More improvement.  Same routine today.  The pes anserine area (area below the knee, medial side) still gets inflamed but at least it isn't causing as much aching down the leg anymore as long as I only walk about 100 yards.  Lower leg muscles are no longer swelling up.  Walking into work from the car was at 3/4th speed without big limping.  No crutches.

I'll still go into the doctor tomorrow.  Healing is still way to slow.   But I'm beginning to hope within two weeks that I will be able to walk without pain.  I think running is still 6-8 weeks away.

Dr. appointment.  He took a closer look at the MRI and could see fluid buildup.   His recommendation was to "let nature take it's course."  But he also gave me cortisone shots near the two problem areas.  He could see a bursa immediately fill up.  So, hoping that this helps those areas calm down faster.

Two hours later, no pain at all in the areas that received a shot.  (However there was novocain in the shot too.)   Pain remaining is in the knee joint line, medial side.   I know that will take another month to totally go away.

It is funny, I'm so used to limping now that even when the pain is way down, I find myself still limping. I'm like Chester on Gunsmoke.  You young guys don't know what that means.  Just ignore it and go back to playing with your toys and videos games.

p.m. pretty remarkable improvement.  Hoping that it continues.  Did a meager workout, eliptical, bike, and slow treadmill.  Could handle 1/4th mile at 20:00 pace.  I probably burned about 800 calories.  Feels like a workout sitting on the couch moving my thumbs.   Oh well, at least I sweat a little bit.  It was nice to put on a pair of running shoes for the first time in 24 days even if I didn't run.

Continued improvement.  Eliptical and treadmill walking (1 mile).  Today I could sustain a 17:00 pace for quite awhile.  First time I've been able to do that.   Walking into work from the parking lot was at normal pace without a limp and pain about a 2.  That is a first also.  I'm having some stiffness and stabs of pain for the injections yesterday, but those have to heal too.

My spirits have greatly been lifted the last few days.  It is amazing how wounderful it is to walk again even if I still have pain.  Running is still a ways off and I'll be patient and careful.

100 laps in the pool, pool running, eliptical, and a mile on the treadmill.  3.5 hour workout.  Was able to hobble at 15:00 pace for a little while.  That is the fastest in a month.  Progress is slow, but I guess I'm ready to return my rented crutches.  I haven't used them in three days.  Swelling seems to be staying down. 

I've only gained about 4 pounds this month.  At least it isn't 10.

p.m. Going stir crazy sitting indoors for days.  Took the dog for a walk with a trekking pole.  Made it two miles and got out on a trail for the first time in a month.  It was nice but the leg was beat up afterwards, recovered in an hour.

Small improvments.  Can walk 1/4 mile at full speed under 15:00 pace. Pain about a 2-3.  More than that still seems like too much too soon.   People who saw me last week have asked me if I'm all better because I'm not limping anymore.   Missed workout this morning.  Seems like things are better if I do some eliptical workout.

In my recovery, it feels like I'm 4 days removed from running a 100-miler.  But really it is 29 days.   I finally can jog downstairs again without a problem.  That is a good milestone.

Down day.  Regressed a little, probably the effects of the cortisone shots wore off.  Don't know.

Getting used to the idea that I won't run for several months.  Getting involved in other things.

Planning to help out with the Buffalo Run later in the month.  Should be fun.

I can't win.  Now I have a new problem.  Looks like it is pain from the Sciatic nerve.  Starts in the back of the knee, shoots up the hamstring to the butt.   No pain sitting, but walking now both the lower leg and upper leg has pain.   Well at least this pain keeps my mind off the other.   Maybe I should just bust my arm and then all this leg pain will be really minor.

Improvement, I think.  The nerve problem is really a big worry because that doesn't seem like it is something easily solved. (I start getting visions again of being a cripple for life).  However, it appears that NSAIDs are helping.  Also, a sleeve on the knee may be helping.  If NSAIDs are helping, then perhaps it is just something still swelling up pushing against the nerve.  Boy, when it gets going, pain shoots higher than a 5 and I get thoughts about getting those crutches back.  Climbing stairs pushing on the big toe really gets it screeming up and down the leg.   But....then there are times when I get up and walk and things are much better, good enough that I'm about ready to start doing walks again.

I think that the knee still is a little loose with fluid.  I bet if they just drained some fluid that things would really speed up.   If I have to go in again, I'll suggest that.  I'll try to tolerate a sleeve for now to keep things tighter.  I couldn't use that earlier because it would push on the area below the knee that was really sensitive.

Crasy dreams continue.  Last night I was running two 100-mile races at the same time.  I have no idea how that is possible.  I think they were the Bear 100 and Cascade Crest 100.  The courses overlapped and required me to run segments and then backtrack to run the other course.  I think I finally gave up and woke up.

More small improvements.   The nerve problem calmed down.  Perhaps my morning workout helped, kicking the leg for a mile in the pool and then deep massage of the leg.  Now the nerve pain in just in the lowest part of the leg in the calf.  That is much better than shooting up the upper leg.

I ran for the first time in 5 weeks.  Well kind of.  On the treadmill I could do a jog-limp at 12:00 pace.  There is no way I could have done that two weeks ago, so a little victory.  If I supported about 50 pounds of my weight on the treadmill arms, I could run with very little pain.  So, I have a new strategy.  I'm going to go on Biggest Loser and lose 50 pounds.  That will get me down to 125 and I'll run mostly pain free.

Two more miles with the dog.  I think my limit is 1.5 miles now.  Sounds pathetic, but that is a big improvement and I averaged 20:00 pace.   Last Saturday it was 30:00 pace.   I did use a trekking pole.  Helps a bunch.

Bad morning.  Back to limping.  It is a puzzle because I haven't done anything the last couple days but sit.  Yesterday I felt pretty great.  Today I feel like I did two weeks ago plus the sciatic nerve pain. I'm pretty close to cancelling Northcoast 24 in May.  Next potential DNS is Squaw Peak 50.

I'll try the opposite and do some walks.  I know that helps the nerve problem, stretches things out.

walking miles for the week.

I guess it has been awhile since I posted and I'm getting queries.  Last week was pretty bad, a little better this week.  I have a doctor's appointment Thursday.   It looks like the knee is pretty much all healed, but the area below the knee is not making progress.  Oh well.

Mentally I've shifted.  I'm not a runner anymore so I'm finding other things to help fill my obsessive nature.  I've cancelled any race plans for April and May and soon will cancel June.  But life is good.   I'm just hoping for a day that I can walk without pain and hike in the mountains.  I'm up seven pounds but I can notice that my metabolism has changed.  My body is getting used to not burning thousands of calories per day.  I haven't been swimming, just too boring, and why work out like crazy?  So just resting.

I'll be at Buffalo Run on Saturday to crew my son Kevin.  I'll also be at Salt Flats 100 to either crew my brother Bob in his first 100 attempt or captain an aid station.   Squaw Peak 50?   I had hoped to run slowly with my son, but that is very unlikely.  I'll probably come up to watch the action.

Rough day today.  Too much walking at a conference at the Salt Palace and checking out the new City Creek.  Better this evening.

I'm scheduled for a bone scan on Monday.  The doctor is now believing I have a stress fracture.  I had him check the MRI again and sure enough the scan didn't go low enough on the leg.  Why is the lower leg still swelling up about 7 weeks?

I get the feeling that despite the thousands of legs he's worked with that my injury is something he hasn't seen before.  He just couldn't believe that something in my leg is pinching the sciatic nerve.  He took an X-ray of my back, but it is fine.  I told him it was.  Then he asks me again how I'm feeling that pain. I showed him by bending my leg and putting pressure on the calf.  I guess it is no big surprise that my injury is pretty unique.  No one else would run 100 miles on a sore leg.

Enjoyed being out on the trail for the first time in seven weeks, even if it was just walking with trekking poles.   I did do a little jogging here and there. I crewed for son Kevin in the Buffalo Run 50-mile.   I had fun jumping down on the trail numerous times, not just at the aid stations, to cheer him and see how he was doing.  People got a kick out of it, seeing me over and over again for the last 35 miles.   It got pretty hot so I made sure Kevin was doing the right things for the heat.  He hung in there and finished in a PR of 11:47.   It was nice to see so many friends who were nice and concerned about my runamok disease.

Despite being worn and and doing too much, me leg feels great this evening.   It makes me wonder if I will recover faster if I use it more.   We'll see what the bone scan says.  I'll probably have the results Tuesday.

Improvements.  Pain decreasing and it isn't causing the muscles to swell up anymore.  It has been seven weeks.

I went for a bone scan yesterday.  They shoot me up with tracers through an IV and then you come back for the scan three hours later.  The tracers migrate to areas of the body that are trying to repair itself or are fighting disease.

I looked at the image and the area below my knee was lit up like a light bulb all over.  I may hear back from my doctor today what it all means.

So at least we now have evidence that this pain isn't just in my head.  There is something going on there.

Finally got some word, a phone message from the doctor telling me that I indeed to have a stress fracture on my tibia.  Prettly much what I thought.  Good to know it is something that will heal.   I'll get the details later this afternoon.   Wondering how bad it is and what I need to do to heal it.

What this means is I ran the entire Rocky Raccoon 100 with a busted leg. No wonder it hurt so bad.  So now I've run one 100 with a busted hand, another one with a busted leg.

Update:  Some progress.  For the past two months I've had two spots on my leg that have given me the most grief.  One is in the location of the stress fracture.  The other I suspect was an inflamed bursa.   That at times was far worse than the fracture area.  That pain has been gone for about a week.  So that is progress.   The fracture area pain is going down little by little.  There is a cool bump on the bone across my leg where the layer over the bone is trying to fix things, putting down a patch.  It is noticable when you look at it.  If I press on it, there is very little pain.

But there is other stuff, pain behind the knee, pain down into the calf.  Stuff that might just be some swelling, nerve problems, or mucles and tendons complaining from recovery or not being used.  I think once the bone heals, that stuff will be gone.

I'm feeling fat, so as soon as they get our community pool filled again (maintenance), I'll get into a workout routine.   Saturday I tried a little bike and eliptical, but if still felt like it is too much.  Any pain in the facture area is probably too much.

Slow healing....discouraging.   At this point just putting away any hopes to run again soon and doing other things.

51st anniversary of my father's sudden death.  A date I always remember.

Congrats to all the Boston runners, I was thinking about you today, remembering my fond memories running in 2010.

Well, it has been 9 weeks since I ran 100 miles on my busted leg and busted it up more.  I think improvement.  It is getting to the point when I feel any pain at all I'm discouraged.  I seem to forget that just several weeks ago, I couldn't do much.   Pain is now very low for short walks (around the house, etc.).

Researched more about stress fracture healing.  The callus lumps on the bone start at point on the fracture furthest from the initial point of fracture.  That is indeed what is going on for me.  The largest bump is now over the spot that was hurting me 14 weeks ago, and also a spot that would hurt now and then for the past couple years.

I'm still have a very long way from running.   I'm trying to shed some pounds by swimming.  Watching Biggest Loser while eating ice cream isn't working.

Good pool workout, a mile+ and kick workout and aqua "jogging."  Really boring.  Funny to watch the few people who come that early.  One that comes almost every morning around 5 a.m. is a lady who wears a big shower cap.  She never gets her head under the water.  She does this little dog paddle and then does hops and arm movements.  I'm sure it is helping some because she is so dedicated, but refusing to get he hair wet is kind of funny.

Another guy came today.  All he did was walk in the pool across the lanes, coming close to getting in the way of the swimmers using the lanes.  I couldn't figure out the value of this walking back and forth.  He didn't appear to have an injury.  Oh well.

Another guy who comes often, swims freestyle with his head poking up, causing his feet to drag down in the water.  I want to give him some pointers about keeping his head down, but I know my stroke isn't perfect.

Slow progress.  I did manage to stand on my feet for about 12 hours on Friday doing an aid station for Salt Flats 100.  A month ago there is no way I could have done that.  I probably over did it carrying some heaving objects, but now a couple days later is doesn't seem like I set back any progress.

As things have improved, the remaining pain is pretty much only in the area of the fracture now.   I can tell that the fracture is not only on the front of the tibia, but it wraps around to the back.  I'm not sure how far because the calf muscle is over it, but that is one long fracture.  It is no wonder it is healing slowly.  Still, any walking involves some pain but I'm pretty used to it.

I've been really lazy, just doing pool workouts twice a week.   Tough to be motivated if I don't have a race any time soon.  And I'm sick of the pool.   Once it is safe to use the eliptical, I'll get back to work.  Probably a couple weeks away from that.

Pool workout.

7 miles on the eliptical, bike, and situps.

For the first time in 12 weeks I have real hope that I will run again someday.  This was my first solid workout not in the pool.  Minimal pain.  I still can't do treadmill walk or run yet.   I bet I'm a month away still. 

4 miles eliptical.  Didn't hurt much during it, but not very good a few hours later.  Still must be too soon.  Discouraging.  13 weeks.  No improvement seen this week.   It seems like 1/3 to 1/2 of the bone was fractured, so I've just got to expect this is probably going to take another 2-3 months.  Reading about it, this location takes longer because the blood supply is low to that area.    I'll go back into the doctor this week.

I guess I'll stick to the pool.

Slow progress.  The last couple days were encouraging, but my visit to the doctor was not encouraging.  We took x-rays and now the fracture is old enough that it really shows up on x-ray.  He says that it is completly through the entire bone.   On the x-ray you could see what is referred to as the "dreaded black line" which at this point is a poor prognosis and could be an indication of what is called a nonunion facture, that it isn't healing right.   Next up is electrical stimulation.  I'll get some unit to use at home to do this.   He thinks I'll be healed in six weeks.   If not, and it is non-union.....bad stuff....surgery, bone grafts, a rod put in, running career probably done.

month miles

Progress.  The last two mornings when I took my first steps I was pain-free.  Minimal pain walking around the house.  Today I finally got that bone stimulator device which I will use for 30 minutes a day.

I've been very lazy.  I haven't even worked our at all for 10 days.   I'm starting to think it is time to get back to work doing some cross-training.

On Saturday I went to Squaw Peak 50 to help my son Kevin finish his first.  He did well, 14:47.  On the Hobble Creek road I handed out 100 Popsicles.   They were a hit and it was good to see so many friends once again. At the finish, lots of questions about the leg.  I made fun of friends making a man with a broken leg go fetch them food and drink.

It was kind of hard missing SP50 for the first time in many years, but I'm thinking if I do come back that maybe next year I make up for it by doing a SP50 double.

If all goes well, I'm now predicting that I can start doing some running on July 1. 

If any one wants my Utah Valley Half bib for Saturday, let me know.  You just have to be slow enough to NOT place in my age group.  > 1:35 or so.

Things are improving, slow but sure.  But it seems like I can detect improvement every couple days rather than every 7 days.  I have stretches that I can walk pain-free now.   I'm leering about doing any cross-training that involves any pain at all.  Seems like when I have tried, I've been set back a couple days.   So I'm avoiding any exercise that involves pain in the area until I'm sure I can take it without doing damage.   That means only swimming, and it seems like I can do some bike now.  I'm still using the bone stimulator.  I've been on it for two weeks now.  The doctor thought it would be six weeks.  So, I'm hoping to be healed in four weeks.  If not, I'll miss Cascade Crest.   I've gained about 12 pounds.  That is bad, so I'm starting to diet.  Yuk.   I'd rather work out and let it just fall off normally.

Got up early at 5 a.m. to go swim, but the pool was closed because poop was found in it.   Great.

For the first time in 20 weeks I had a workout that left me tired.  40 minutes pounding the eliptical like crazy.  Its a start.  Nice to be dripping sweat again.

Walked up to check out the fire damage.  Firemen still blocking the area off and keeping a careful watch of the area near the explosives plant.  I try to look for areas that aren't distroyed but can't find them.  Some pinion pines remain, but most are gone.  What a mess.

My walk was pain-free.  These are my first two pain-free mile of the year.  (The original stress fracture happened at Across the Years).

50 minutes hard eliptical.  It was nice to feel more pain in the other leg instead of the bad one.  That crazy machine isn't good for the knees, too much pressure on the knee caps.  Oh well, it is the best for now.  Also could walk pain-free and do some power walking.   I could probably start doing a little jogging, but I'm holding off.  Let's power-walk first and see if I can up the miles without pain.

40 minutes of elliptical. After seven months of pain it is really odd for it to just disappear at once.   I was starting to believe I would have that pain the rest of my life.  I had to search in my bags for a hand-held water bottle.  Haven't used one for months.

Three mile power walk during lunch up the Riverton/Herriman paved trail.  Leg felt good, some knee pain that comes and goes.  I can't figure that out yet.  Could just be due to under-use.

After work, 30 minutes pounding the elliptical then two miles outside.  I even did a slow pain-less jog for the first time in five months.  I could only do the for 1/4 mile before a little pain showed up, but walking was fine.

When I got home, my wife said, "OOOO, you stink!"  I replied, "Isn't it wonderful, the first time in 5 months!"  She didn't think it was wonderful, and said again, "you really stink."  I thanked her for the compliment.

Yes, things are getting better!

Tough 70-minute elliptical workout, also core and weights.  I went out try running with my weight lifting friends.  They ran a slow two miles.   I ran nearly the entire way and got back before them.  Progress.

In the afternoon I went on my first hike in six months.  I hiked up Lott Canyon, a canyon I've run many, many times.  The entire vast canyon and every side canyon was destroyed.  I could tell the fire was very hot because on there is nothing left on the ground, no limbs, nothing, just black rock and about a half inch of ash.  Once the rain comes, the steep slopes are going to really have bad erosion.

I reached the top and is was depressing to look down.  All the maples the produced nice fall colors are gone.

The only bright side it that this now opens up so many running routes that were impossible to run because of all the brush and trees.  I could see the deer trails left, which have been used for decades.  They can now be used as running trails in this barren wasteland.  

I decided to hike to the south up a ridge that used ot be rough going because of all the brush.  I worked up it easily.  Now the only obstacles are black rocks.  Even all the moss is gone from the rocks.   I noticed all the annoying bugs up there are gone.   I kept going, going to ridge tops I had never been on before.  The views were nice, but there was destruction all around me.   I could see lots of red retardants on the ridge tops.   They tried hard to stop the fire from going over the ridge but it eventually burned both sides.

Wow, this was easy going.  I now will be able to run the entire Lake Mountain ridge top without difficulty.  My leg was holding up pretty well.  I used trekking poles the entire way.

Soon I came to massive Israel Canyon, the main canyon on the mountain.  It was all destroyed except for a square mile or so near the top.   I looked down and could see the Power company hard at work finishing up replacing all the power lines and poles going up the canyon.  They were all weakened by the fire or completly burned.  I saw some that looked like small burned logs.

Going down the road, it was ironic to see a cigarette butt, thown out of a truck by one of the workers.  With all this fire destruction, still no common sense.

I ran out of water and the last few miles were tough in 90 degrees. But it was nice to be hiking again.  My leg held up well and I was pleased that the leg muscles generally felt fine on this 12 mile hike.   When I took off my shoes and socks, my feet were really black with ash.

I posted pictures on Facebook.

Good workout.  Ran a couple miles at 3/4th speed.  Minimal pain, less than 7 months ago.  I missed the Freedom run where I had three straight years of age group placing.  Oh well.  Daughter and son-in-law ran, but I avoided it, too tempting and I'm not ready for full speed yet.

Rec center workout, tough ellitical.   Added inclined treadmill, 12:00 pace at 20%.  Worked pretty well, not much pain.

In the afternoon, I went for my first "trail run" in five months.  I ran up to the place where the fire started.  The place is such a shooting mess.  I'll have to get a picture.   Because that area was only burned in the very beginning on day 1, the heat wasn't very hot.  Some trees in that are were saved and most the bushes had their tops burned off to the ground but their roots are still living.  Green shoots are coming up.  Ant hills still have ants.  In other areas burned on day 2, the desert floor is so sortched, there is no trace of bush stumps, no green shoots, only ashes and death.

I ran five miles at average slow pace of 16:30, but it is a start.  My top pace for a little while was 9:30.   Near the end the leg was sore along the fracture line, so that is the limit. The soreness was gone in a couple hours, so that is good.

I'm encouraged.  For recreational runners, a 5-mile run around there and back would have worn them out.  I didn't feel tired at all, so much of the fitness is still there.

Tough workout, but these are getting easier.  Ended out with three miles out doors.  Soreness afterwards for a few hours but then went away.

Going to back off again.  Three miles running on the pavement was too much.  The leg was sore for the rest of the day at the fracture point. Now, any pain gets me discouraged, so I'll be even more careful.  38 hours later, pretty much pain free again.  So I'll get totally pain-free and then ease into it again later this week or next.

A little update.  Ups and downs.  Some times I get worried that things aren't going well but as I compare week-to-week, I still see improvement.  I can walk pain-free this week and in addition the leg feels strong again.   I can go pound the elliptical like crazy, it feels like a marathon-pace effort on hills.  At first I could only do that for 10-15 minutes.  Now I can do it for an hour or more.   People in the rec room are again making comments about how crazy my workout is.

The running motion still puts pressure on the facture area, but running on grass seems to minimize it as long as I keep the pace easy.  Monday I did run a 12-minute mile on the grass and that seems to be the speed limit right now.  However, I can keep a 15-minute pace going for over an hour just fine.

So, that is where things are.   If I remember how I felt in March, I had my doubts if I would ever get this far.

I think much of the pain I still feel now and then are soft tissue pains as it gets used to being used again and adapting to the new bumps on the bone.  Pains don't stay and they aren't bone aching pains that I used to feel all the time.

Had some alarming pain for about 24 hours but then in mysteriously disappeared.  Pretty typical.  Seems like pain crops up more now when I'm resting.  When it comes and stays for awhile, it gets me worried that I'm pushing too hard.  But then it disappears.   The real pain left seems to be on the back of the leg under the calf muscle, probably attachments near the fracture line.

Was able to run at 9:00 pace on the treadmill for a little while without pain.

The family was going to go up Timp so I decided to join in.  A 2:15, knocked on Connor's door and as expected the teenager was "too tired."   Kevin, Jon (son-in-law) and I drove to the American Fork Park and ride to meet his brothers and father at 3 a.m., but we discovered they would be at least 40 minutes late.  So Kevin and I decided to go ahead, we would probably run ahead anyway.

I had no idea what to expect.   Perhaps I could only do a couple miles.   But it turned out pretty good.   I used trekking poles the entire way to try to keep some weight off the bad leg.   I led out going up and was pretty quickly slammed by the altitude.  I haven't been up in the mountains at all this year....well, not above 7,000 feet.   We settled into a managable pace that didn't bring too much pain.   I noted that by the 1 hour mark, I was about 10 minutes behind my usual comfortable pace.

Kevin went on ahead as we approached the switch backs below the basin through the rock slide.  He was quite a ways ahead, but I knew out to catch up.  I just went straight up the slope with the poles and reached the top of the trail before him.

We hit the basin as the dawn arrived and passed many hikers.   Up to the summit went pretty well.  There were large groups descending after viewing the sunrise.   We summited (my 68th) and turned around to head down.   I expected the downhill to be more painful, but back to the saddle went well and I could keep ahead of Kevin.

Heading down to the basin, I had to stop twice to tighten up the laces.  I need new shoes.  All the trail shoes I have just don't give enough support for the bad leg.    Kevin was running good about five minutes ahead.   I tried picking up the pace through the basin but as I did the pain increased, so I just backed off and was very careful.  

Near the bottom of the basin, I ran into Ryan, Jon and brothers.  They were doing well but on pace for a very long day.   I reminded them that they couldn't stop at the saddle.  If they did it wouldn't count has "hiking Timp."

I ran into many people who I knew or who knew me.   First, jun and ScottW.  They were running very well uphill.    I stopped to talk to several other groups too who asked about my leg and were surprised to see me up there.

The last three miles were slow and a little painful but I got it done. I worried that jun and ScottW would catch me, but they didn't.  Kevin had finished a half hour before me.

So, it was a good test.  Lingering pain stayed for several hours and I felt pretty tired into the afternoon, but it was good to be at it again, even for a short run.  On the bright side, my fitness was good enough that I could go faster than 90% of those on the mountain.  I was surprised to see how many runners there were....about 20.  That is amazing.  4-5 years ago, it would just be me, Phil, and an occasional other runner or two.   Now hundreds of runners use the mountain.

Progress.  A couple months ago I thought I would never again be on top of that mountain, instead just be an old man with a cane.

Miles for the week.  Was on vacation in California.  Wed-Sat ran among the redwoods south of Santa Cruz with bro-in-law Ed, son Kevin, and brother Bob.   I'm still pretty slow, but each day was better than the one before.  On Saturday I didn't have to use the trekking poles and on the down hill did a short stretch at 7:30 pace.   We had great fun running on ancient rail beds in the forest.

Six month aniversary of the day I first got the stress fracture.  Remarkable improvement.   The joy of running is finally coming back. 

Previously it only involved very concerning pain.   Good progress.   Ran 9:00 pace on the treadmill for quite awhile with 10% incline.  Very little pain.

Run mostly on golf course.  Pain still felt, discouraging, but I have to remind myself that a couple weeks ago I couldn't do this.  Better than 12:00 pace.

I sent in my withdrawl for Cascade Crest 100.  Today was the deadline to get some of the entry back.   I would have had to decide to buy the plane ticket in the next few days, and I know I won't be pain-free in a week.

So, instead, I'll focus on adventure runs and enjoying running again.  Maybe I'll pace someone at Wasatch.

Next race I'm signed up for is Northcoast 24-hour.  8 weeks away.

Got up at 1:45 a.m. and drove up to do a moon-lit run of Timp.  Started around 2:45 or so.  I was very surprised that I didn't feel any pain in the leg so I pushed it a bit harder today.  Fitness felt good and strong, but I purposely held back somewhat.   At the slide area below the basin, I met son Ryan heading down.  He had started a few hours earlier and said he made it up in 2:45, great for his 3rd time ever, and in the dark.   I caught some hikers resting above the basin who had watched my fast-moving light.  They were impressed with my speed.  It is nice to hear speed comments again.   A couple guys at the saddle asked if I had met up with my son, they must have talked to him.   I blew by a couple more groups and headed up to the summit, reaching there in 2:34, slow for me, but better.   I signed the book and notice some dude had put down double figures for his career summit.  I looked.  It was jun, who went up yesterday.   I marked mine, 69th.

Now the test, going down with a lot more weight on the leg.   It went very well.  I hardly felt any pain.  My new Stinson Evo Hokas are a problem.  Just not enough support to keep the problem foot from turning in.  I'll work on the shoe.  I also ordered some MaFates which have better support.

Early dawn arrived in the basin.   The smoky sunrise was stunning over Heber.  The wildflowers exploded with colors.   Down below the basin, I saw 4 moose.  Two of them ran ahead of me on the trail and were determined to stay on the trail for a quarter mile or so.  They would stop, look back at me to see if I was still coming, and then run ahead again.  I had a very uncomfortable feeling chasing moose.  Not good.  Finally they left the trail.

I ran into a bunch of hikers during the last mile.   It was a beautiful morning.   I had been able to keep a run going all the way down.   Wow, what an improvement since my first attempt 12 days ago.   I finished in 4:14.   Not overly speedy, but solid.   I was very timid on the downhill.

During the day at work, no pain in the leg.   Well, it looks like I will still try to run Cascade Crest 100.   The RD extended the time to decide.  Since I had such a big improvement over the last 12 days, I should improve even more over the next 22 day.

Timp Summit #70.   I started about 8 p.m. in the evening.  It was really nice to have the trail mostly to myself.  As I entered the basin, I could see some lights on the saddle.   I caught up to them as we arrived at the summit.   The gushed about my pace.  They were going to sleep in the summit hut.   They asked how many summits that was for me so I told them.

The way down was pleasant, but half way the leg started to hurt so I slowed down.  But then the crowds started to arrive, all the hikers who start around midnight.   These groups are about a clueless about hiking as the families are around dawn.   I would come at a group with my light blazing and calling out greetings, etc.   Still so many looked up to my and did the "deer in the headlights" thing.   They would just freeze or not make any move to move over.  It was pretty funny but also annoying because I had to come to complete stops at time in order not to plow into somebody.   Truly, deer in the headlights.  They had no idea what to do with someone coming down the trail toward them.  The number of people was amazing.

When I passed some groups with plenty of room, I had fun going full speed and heard some "wows" as I pranced through the rocks at great speed in the dark.  It was nice to really do some full speed downhill for the first time.

During the last mile, I opened it up a little, but this is always an area that I fall,  Sure enough, I didn't see a hole near the side of the trail and went down after just passing a couple.  It was a true face plant because I hit my chin on the trail.  I skinned up my knees, and was covered in dirt, but otherwise OK.

When I reached the parking lot before 1 a.m., I was shocked to see that the lot was totally full with people inventing parking spaces, including one guy who nearly blocked me in with his truck.  I did totally block in three cars next to me.  They will be thrilled when they returned.  I made a comment to them, but they took no action and left to go up the trail.

I saw a friend there who asked how many trips I was doing.  I had hoped to maybe do a double, but I told him I was just doing one. However, as I sat in my car watching all the crazy people trying to invent parking places, I decided to do another trip.  I got all ready and went to the faucet to fill up, but it was turned off because of the construction.   I didn't have enough fluid with me.  I could have gone down to the campground, but I would have lost my parking, so I just decided to head home.   Some guys had to help guide my car out of the lot so they could take my spot.  At 1:30 a.m.  people were already parking far below the campground.  Amazing!   I've never seen this many, even on Labor Day.   I'm sure the nearly full moon had something to do with it.

 Probably a good thing I didn't do another trip.  The face plant beat me up pretty good and the leg was a little sore.  

Road run on JRP.  Pace on the flats has improved by over 3 minutes per mile compared to three weeks ago, limited by pain.

First week over 50 miles in six month.   Nice.  About 9,000 feet of climbing.

Funny how after a day of rest, the leg hurt more getting up in the morning.  After hitting the elliptical for awhile, it tightened up and felt better.   But the continued soreness is discouraging.  Wish it would just go away.

Bought some new Hoka MaFate 2's.  They have better support than the Stinsons and it looks like the solved the upper problems from the initial model.  I still have a severe problem with any shoe where my right foot likes to point out, making the foot turn inward.   That is what was the root cause of the fracture.  Orthotics on that foot helps, but I have to also build up the insole to try to force an even foot placement. 

In the p.m. ran a sub 30-minute 5k. on dirt, grass, and some pavement.   Progress.

Less pain today.   Was able to do the treadmill at 9:00-10:00 pace at 15% incline for three miles.  After my inside workout, ran a little at good speed on JRP.

Timp summit #71.   I took my sweet time getting up, didn't eat much, trying to lose some weight.   Caught up with a dozen teen-agers really struggling.   One guy throwing up in the basin.  To quit and were sleeping up on the next ledge, several at the saddle with no desire to go to the summit and a bunch at the summit who looked thrashed.   For most, it was their first time climbing the mountain.   

My run down was good, about 1:30.  For the first time this year I could push sections pretty hard.   The pain was low on the downhills and the new Hokas provided better support although I'll have to figure out some hot spots and better shoe lace tension.

The parking lot is now closed and the Forest Service was there getting to work when I finished.  I parked down on the Alpine Loop road at a turn off.  No biggy, just a half mile or less away.

It is nice to be on the first page of the mileage board at least for a few hours.  I haven't been there for months.

Yellow Fork Canyon above Herriman

Yellow Fork Canyon

Treadmill and JRP run.   10:00-8:30 pace at 10% for six miles.

I'm still cautious and concerned.  Unsure if my workouts are helping or hurting.  Since I still see good week-to-week improvement, I believe they help.  I have crazy fears that as I run the leg will just bust in half.

I ran treadmill, 10 miles at 10:00-8:00 pace, all at 10%.   By far the toughest treadmill run post-injury.  All felt good afterwords.   Pains just rotate around the leg to different spots.  Wish they would go away, but I suspect they will be there for many more weeks.

I'm still planning on "running" Cascade Crest 100 in 11 days.  But my attitude is that it will just be a supported adventure run of undetermined length.  I won't race.  I won't care if I DNF.  I will just enjoy the Pacific Northwest trails, where I grew up.

More tough treadmill

Ran the steep last three miles up Butterfield canyon to the pass and continued up for awhile on the road up to West mountain.   Nice hill training.

Things going OK.  My other knee is a problem.  The knee cap is bruised underneath, not tracking well, especially on downhills and is pretty sore.   That is a chronic problem for me at times.  Need to tighten up the quads and might need to tape up the knee cap a little if it really is painful.

More tough treadmill, a little sluggish today.

Tough treadmill and running to and from rec center. 

One lady who is there every day puzzles me.   She is really skinny, 100 pounds and she does a tough 90 minute mostly cardio workout every day but doesn't seem to be training for anything, no running, but pounds the eliptical and does high incline power walks.  I was pretty impressed until I noticed that she weighs herself before and after each workout....probably obsessed with gaining weight.

Went up Timp early in the morning. With the trailhead parking lot closed, I just parked where the Great Western Trail crossed the Apline Loop, and then had an enjoyable, easy 0.8 mile to the trailhead. Others were doing creative parking on the road.

I set off at 2:40 a.m. There were still plenty of kids on the trail. My uphill strength was much better, but I still held back to keep the leg pain down.

Above Scout Falls there was a large groups stopped in the trail that just wouldn't move aside untill I asked them to please step aside. A guy grabs me and points to a moose about 20 feet off the trail. I just saw, "nice" and run on ahead as the college kids were still in panic. I startled the moose and it moved away. Others ahead of me also mentioned the moose when I passed.

I pushed it pretty well and reached the summit in about 2:20. There were many groups that I passed on the last stretch to the summit. In the summit hut were a bunch of kids shivering with emergency blankets on. I let them know that they were sitting in the coldest place on the mountain and if they just sat 20 feet down on the east side, it would be warm. Then I just turned around and started running down.

First I guy almost at the top saw me running and asked, "Are you OK?" What a strange question. I guess I thought I must be in distress because I was in such a hurry to get down. I replied, "I'm great, how are you?" Then a little further down, a guy asks, "Why are you going down?" I'm sure wondering why I was going down before sunrise. I replied, "Because it is time to go home." As usual, in the basin I met the groups that I passed near the start. They are always amazed and ask, "Did you make it to the top?" My answer is, "Yes, that is the only place to go."

Thankfully there were not as many hikers on the trail because of the closed parking lot, but there were still plenty of groups that I had to get around. I reached the trailhead in 3:59. Not bad. It feels like my fitness level right now would have allowed me to go about 3:30, but I still have to slow down at times as the leg pain goes up.

I probably pushed it a little to hard this morning. But I will taper now and just rest, letting the leg further heal up. I doubt very much that I will go very far at CCC100 next Saturday, but I'll still go to have some fun and visit old friends from my highschool years.

Last night I was pretty discouraged by continued pain.  I seriously contemplated not going to CCC100 and giving up my slot for the waitlist.   But all the waitlist got in anyway, and today things feel much better.   I did a nice no-pain powerwalk during lunch.   The pains aren't deep bone pain, just rotating soft tissue pain.  Not the same type of pain going into RR100 in February when I had a crack and then fractured the whole bone.  So I won't worry anymore and go with the flow. I'm paranoid enough that I won't do more injury.

The plan for Saturday will be to enjoy the back of the pack and take my sweet time.  I have some friends back there who I never get to run with.  I'll eat pleny of solid food at aid stations.   Hopfully I'll, make it at least to Stampede Pass, mile 35, in 9+ hours.   Victory will be making it to Hyak at mile 52 before cutoffs.  Anything above that is only if things are amazingly good.  I'm not planning or hoping to finish this one.   I'll purposely break my string of 30 100-mile finishes without a DNF.  In this case a DNF is no shame.  30 finishes in a row was an amazing ride and accomplishment, perhaps even a record....certainly is for a 3.5 year trime-span.

Power walk during lunch.  Excitement and nervousness about CCC100.  It has been a long time since I prepared for a race....took awhile to find all my stuff.  Bought some bike gloves to use with the treking poles to avoid blisters.

I took a chance and went ahead and ran Cascade Crest 100 in Washington state.  Mentally I pepared myself for a DNF.   I would be fine with that.  All I wanted to do was run a few miles in the Washington mountains.  I would not be fine with setting back my recovery from my fractured leg.  It had been six months of healing.  The day before I hiked a little in a small canyon down to Puget Sound.  The leg pain was bad.  I was discouraged and worried that I was doing the wrong thing.

I camped for the night at Lake Kachese, very pleasant and convinced myself that I would be OK attempting the race.

It was so great to be at the start line again.  There were so many kind friends who greeted me and lifted my spirits.   I took it very easy and did not push it.   There is a massive initial climb and at the top I took video of a large group passing me at the top.  I was just having a good time.   The leg pain was minor, but on the descent, it wasn't good, so I took out the trekking poles.  Depending on the pace or the steepness, I used one or both poles for many miles.

At mile 11, I was in 126th place out of 144 starters.  Talk about "back of the pack!"  At mile 15 I overheard the aid station volunteers mention that there were only 16 more runners to come through.  I was shocked! I am instead used to being in 15th place overall at that point. Wow, I was going seriously slow.  I tried to work on my pace, but made very little progress passing people.

At about mile 18, two very kind runners, one from Vancover and the other from Boston, ran a couple miles with me.  We talked and talked.  This is something I rarely do in races because I'm so out of breath.  It was great fun and they totally took my mind off the leg pain.  It seemed to magically go down.   Other pains were worse.

At mile 34, Stampede Pass aid station, the only drop bags laid out were for those runners who were still coming.    There were only about 8 bags in the pile.  That got my attention.  I was only 1.5 hours ahead of the cutoff.   (There were actually 23 runners behind me, but only 5 of those would go on to finish.)

I decided that if I had any hope to finish, that I needed to try picking up the pace.  The trekking poles were put away and I truly ran.   I was shocked that within two miles all the leg pain was gone.   My theory is that the fracture is indeed healed and the remaining pain is from soft tissue, getting used to the callus bumps that have grown around the bone.  I think my body just remembered that I run crazy distances and decided to just live with it.

Over the next 18 miles it felt like I was flying.  (My pace for that section was about the same as last year when I was healthy).   I passed 20-25 runners and came into Hyak in 86th place.  The run through the tunnel was crazy fun.   I must of been running at about a 9:00 pace for those two miles, coming up on runners in the dark and blasting by them.   I was in high spirits at Hyak.  Buddy, Karl Jensen from Canada was there and we left together.  He was starting to struggle and would indeed DNF at mile 68.

The night continued to go well.   When I reached the "trail from hell" that goes by Kachese Lake, I was stunned that I was still running.  The day before I checked out the early portion of the trail because I doubted I would make it that far.   I ran that crazy rugged "trail" in record time for me, passing another bunch of runners, arriving at the next aid station in 69th place.  I was only 1:10 behind my pace for last year and if things continued well, I would finish in about 28:30.

However, during the next massive climb, I ran out of gas.  I could indeed detect that due to my lack of training, that I just couldn't push it hard.  But with my experience, I knew what to do in order to continue.  I took some key rests, and continued to eat pretty well.  The "cardiac needles" were brutal.  These are 6-7 steep climbs during a 7-mile stretch.  Each climbs up and over a ridge and half of them don't use switch-backs.  On one of them I yelled out to the trail that it was "nasty."  The runners ahead heard me.

With about 12 miles to go, I felt some sharp pain in my leg near the fracture line.  I knew I could easily break 30 hours, but it wasn't worth it.  I shut down the pace for good, took Ibuprofen, and the pain soon dissappeared, but I continued to go pretty slowly.  I had plenty of time, about 2.5 hours ahead of the cutoff.

The final miles includes a massive descent.  I got my feet wet and with all the braking I was doing, developed some fore-foot blisters.  Other than that, the Hoka Stinson Evos performed flawlessly.

At the bottom of the canyon, with 3.6 miles to go back to town, it was hot, approaching 80.  I was pretty delirious.  Ben Blessing was doing the aid station.   They gave me a popcicle that started to bring me back to life, but I didn't answer their questions right.  They asked if I needed my cammelback filled.  I said no.   But less than a half mile later, I discovered that I was almost totally out.  This was bad.  I knew I couldn't finish without more.  I decided to leave the course and hike to the stream nearby.  This was an emergency so I didn't worry about non-filtered water.   I soaked my shirt in the cool water and used a paper towel the rest of the way to cool my face and neck.   I also drank like crazy.  I avoided heat stroke and started to feel fine again.

The finish line came into view and Charlie the race director said some nice things about me over the loud speaker as I finished.   He handed me the buckle.  This one seemed extra special.  I really didn't think I would finish, but there it was in my hand.  It probably is valued as much as that very first one.   Five months ago I feared that I would never run again, and for sure never finish 100 miles again.  But there I was at the finish line.  I'm glad that I didn't burst out in tears.  All I could think about was getting into the air-conditioned car.

Victory!!!   I finished my 49th career 100-miler and continued my streak of 31 finishes without a DNF.

Recovery going very well.   Pain-free walking again and I pass the recovery test of jogging down stairs without much pain.  To me that is stunning that I have recovered so fast after doing a 100-miler with minimal training.  The slow pace of course was kind to the muscles.

Future plans:

I withdrew from North Coast 24-hour in three weeks, in Cleveland.  For timed-based runs I need to be in speed shape and be able to handle running on pavement.  It seemed like a waste to spend all the money going out there just to do a medium effort.  The RD kindly moved my registration to the spring race.

I registered for Bear 100, my 8th time there and hopefully my 7th finish.  I plan to race it medium effort....mid-pack, under 30 hours.  Four weeks away.

I'm considering Javalina Jundred, end of October.  And will likely sign up for Across the Years 24-hours, to revisit the race that caused all my problems this year.  Got to get back up on that horse.

Treadmill and pavement.  As expected, the leg pain is back when I run, but no worse than two weeks ago.  So, I still have a long way to go, but at least I know I'm doing well.

After a big storm went through, the skies cleared, so I went up to run Timp before the next storm came in.   I started running around 8:45 p.m.   I had the trail pretty much to myself except for a couple guys with backpacks.  Once at the saddle, the wind was really bad, about 20 mph but it wasn't too cold.  I could see rain clouds and some lightning far to the west.  A few rain drops blown from far away hit me near the summit.   I didn't hang around, wanting to beat the strorms.   As I came down around midnight in the basin, I saw a few lights coming up from Aspen Grove.  I hoped they knew it was going to rain like crazy.   As I met other groups coming up, I cautioned them, that I had seen a big thunder storm that was probably and hour or two away.  Most groups seemed clueless and dressed poorly.   Oh well, they will learn.  As I got toward the bottom, I noticed that I missed a big soaking rain storm from Scout Falls down.   Nice.   I stayed dry.   Looks like all the groups missed the first storm at 2 a.m. but by 5 a.m. and again at 9 a.m. they got pounded bad I'm sure.

This was the first time I ever did a Timp run just 5 days after finishing a 100-mile race.  I felt very fine.  The legs seemed strong and the feet light on the trail.   The leg had pain the came and went and came back again.  Oh well.

Did my 74th Timp Summit.  Labor day is typically the busiest day on the trail.   I got going a 1:30.  There were only a few groups going up Timpooneke because of the parking limitations but there was a steady train of lights coming from Aspen Grove.  Favorite comment today as I passed a group, a girl says, "You are running?"  I should have replied, "You are walking?"  As I approached a group in the basin, I could tell that they had set their sights on being the first to the top, they were moving pretty well and probably passed several groups.  Well, they finally stepped aside and looked at me.  I pushed it up a notch, ha, ha.   They did pretty well keeping me in their sights, but I reached the summit and descended to them before they made the final steep summit push.  They made some "amazing" comments and I told them "good job."   I reached the top in 2:20 which isn't bad for the dark.  There was a bright moon overhead.

Running through the basin, a little storm blew over with some soaking rain.  The group that started the same time I did was just below the basin taking shelter under some trees.  I took it easy the rest of the way and finished in 4:10. 

Just power walking during lunch.  Concerning pain in the leg while walking this week.  Backing off the running and increasing the resting.  Not yet helping.  Oh well.  The pain doesn't seem to be bone pain.   We'll see what Wasatch pacing does to it.  I bet it disappears after ten miles or so.   But it has me spooked.

56 miles running in the Wasatch mountains, 42 miles of it pacing Matt Van Horn.   Got him to the finish in 28:32.   Great fun.

Recovered from the fun weekend run.  The leg came out a little sore, but coming down.   I made an appointment with the ortho doctor to get x-rays on Thursday.  We'll see how it has healed up.

Power walk during lunch.  I've totally recovered from Wasatch pacing. Wow, almost pain-free in the leg.  Much better than last week.   We'll see.  I'll get x-rays tomorrow.

X-rays were encouraging.   The Dr. could still see the faint fracture line but said he would not classify it as "the dreaded black line" when there is non-union going on.  He told me that I probably should expect some continued pain for the next six months.  If after that, still a problem, come back in for another x-ray.   The stress fracture and healing around it is massive.  The area really lights up on the x-ray.  He even called in his PA to see the x-ray, calling it "classic" stress fracture.

So, I'm not going to worry as much anymore.  I'll still be careful, but I think I can start kicking it back in.   He asked me if I was running again and I did admit that I ran a 100-miler a couple weeks ago.  He laughed and shook his head, but didn't seem very concerned.   I said I had run 57 miles at Wasatch 100 and was left with a little pain.  The PA chimed in and said he would a ton of pain.  OK, so I'll put all this within propective and just continue to be careful, but not worry as much.

Ran up above the Saratoga Springs flood area.  Wow!  Those homes didn't have a chance.  The downpour hit a slope and everything funneled down across a very wide area to those homes.  The slope of that valley shows that for centuries water as always funnelled down there and then they build homes in the path of the water.  Bad place.  There are several other areas in a similar situation.  A lot more needs to be done to protect those homes that were just put in bad places.   The water and mud tore up massive new washes, very deep.   It distroyed all the roads and trails in that area.   The powerline road has kind of been filled back in so trucks and get through.   Just amazing.   I suspect even without the fire that homes would of still been flooded, minus all that mud.

The little run left the leg sore again Oh well.  I know it isn't in the bone, it is in the surrounding "cast" that the leg has built around the fracture area.  Tendons pull at that area and makes it sore.   I'll just have to live with it.   I can block out that kind of pain just fine as long as I know I'm not doing any damage.

Tough incline treadmill and JRP run.   The controlled environment of the treadmill seemed to help the leg.  Very little pain afterwards.  For the first time in 10 months I could run with some speed on JRP.  Quite a difference from a month ago.  

I signed up for Javelina Jundred in Phoenix area, the weekend after Pony Express.  It will be my second time running there.   I'll have to do a little heat training.  Although last year they had some terrible rain during the race.   Last time I did run a sub-24, but had a really bad last 20 miles.   If I was healthy and in shape, a sub-20 would be within reach.   I suspect that sub-24 will be the goal.

So if all goes well this year, I'll still come away with four 100-mile finishes and perhaps 100 at Across the Years.   That wouldn't be bad at all for less that 1,000 miles running so far this year.

Same morning routine as yesterday.   The forecast for The Bear is looking good.

Tough treadmill.   Leg felt good.

Timp summit #76.  Probably last of the year.   Went up in the evening.   Had the trail to myself except for two guys, two girls with packs and sleeping bags.  The girls were really wide-eyed as they watched me run past.   Fall is really here.  The trees are turning great colors and it got chilly right after sunset.   Coming down, running across the basin, I notice those college kids had taken the wrong trail at the basin.   That happens often in the dark.  The groups get convinced that it is faster and easier taking the trail directly in the direction of the summit.  They always get a nice surprise, longer and harder.  Their headlamps watched me closely coming down.  The rest of the way I had the trail totally to myself because the next groups don't start until midnight and I finished at about 10:30 p.m.   Going down, I had decided to run back up and do a double, but once down, going home for a good night's sleep seemed more attractive.

I felt very little leg pain and had good strength.   I think I'm ready to go attach The Bear 100.   Hopeing for at least a sub-30-hour finish.

Ran about 20 miles up above American Fork canyon.  Wow, the colors are really coming out.  Get up there soon.   I started at Alpine Loop Summit, ran the Ridge Trail to Rock Spring and then half way to Pole Line pass, descended to Forest Lake and then down to the main dirt road, super highway for ATVs.  Ran almost to Tibble Fork Res, and then ran up trail 40 to the Mud Spring Trail, connected to the Ridge Trail with a couple miles back to my car.  I took a bunch of video....I'll patch those together and post on Facebook.   It was an amazing afternoon, perfect running weather up there.   Nice last long run before The Bear.

I'm into my usual taper before a 100-miler.  Last month I went into Cascade Crest with doubts and fear.  I go into Bear 100 with guarded confidence.  The leg seems to continue to improve.  With all the miles I did Saturday, I'm pretty much pain-free today.  So I think I'm ready to push this race.  My best time was in 2010, a 26:30.  But that was just two weeks after a 28:30 Wasatch 100.  Shouldn't I be able to come close to a 26:30, being more rested?   Looks like I'll have one or two sons coming up with me to crew or pace.  Weather looks perfect.  

Six easy miles on pavement.  Just to keep the legs fresh.

Power walk during lunch.   Soft tissue leg pain about an inch below the fracture area.  Swells a little.   But usually after a couple hours of running that area calms down, so I won't worry.

Charted my 100-mile finish times over the year.   Interesting how my best times were improving each year.

Finished my 50th 100-mile race. Started off fine.   I tried to push this one harder, but discovered that I just couldn't run it even close to what I did in 2010.  Taking 4:30 to reach Leatham vs. 4:00 is a telling tale.  Oh well, coming to terms with it.  Age, lack of training, an still some because of the leg.   The leg did hold up pretty well but I did hold back on most of the downhills.

Had good fun with pacers, brother Bob and son Kevin.  Son Ryan crewed all the stops.   I had company from mile 37 on, except for a rough section from Beaver Lodge to Beaver Campground in the early morning.

All went pretty well until about mile 63 when terrible GI issues slowed me way down.  I could solve them until mile 83.  That problem cost me about 2 hours. Other issues were lung problems starting at mile 80.   Then blisters for the last 50 miles.  The trail was very dusty, more than usual.  I should have stopped to clean my feet often.

So, it was a rough night at The Bear.  But the fall colors were amazing. 

I think with a perfect race I could have run it at about 27:30 compared to my PR of 26:30.

But, 31:46 it was.   I'll take it.  

Fast recovery.  Muscles aren't sore.  The main problem is the left knee, bruised underside of knee cap.  Been a lingering problem for months, probably for compensating for the other leg.  Really gets sore when keep knee bended.  It probably will limit upcoming training.   Then the blisters....they are healing up.  Love the Hokas but got to solve the blister issues.

I've bounced back from the Bear just fine.  Energy back, don't feel sick, and no sore muscles.  But I can't run yet.  I have a sore swollen bump in the ball of my foot.  I think it is just left over from the deep blister trama.  Sometimes that happens, feels like you are walking around on a little ball.   Hopefully that is it, and it will just take a couple of more days to go down.   If not, would be stress facture worry, but I think that is unlikely.  That area had some nasty blisters.

Time to get back to work.  The feet have healed from THe Bear.   Passed a Kidney stone on Sunday.  Boy, far more pain than running a 100.  I believe it started during The Bear at night.  No wonder the bad pain during the night slowed me down so much.

My focus will be trying to get my speed back up.  With the busted leg, I've lost all my speed, but not the endurance.  My leg will now let me run faster than 9:00 speed, but not faster than 7:30....still pain.  I notice muscles needed for speed are sadly out of shape.  So, I'll try to focus on that.  Unfortunately, the easiest way to improve is using the crazy treadmill.   Ran 13 on it this morning, most of it at 7:30 pace.  Did some drills trying to get the foot turnover at 200 steps per minute.   I have a long way to go, but this is a start.   The focus is getting ready for Across the Years on Dec 31.   Javalina Jundred in less than three weeks will be another 100-mile training run.

Bluffdale canal run.  Feeling old and slow.

Run up and down a small canyon above Midway toward the Wasatch course.  Headed back as the rain started.

Progress.  In Midway.  Run from near the Homestead up to the top of the ridge above Pot Bottom (Wasatch aid station).   Ran on the ridge road and down to Soldier Hollow, then are roads back to Midway and the house.   Felt pretty good.  Speed coming up a little.  Leg pain still there on the downhills but not as bad as a month ago.

25 for the  week.  Just really busy getting ready for the Pony Express race.

Pony Express Trail 50 and 100 went great.   76 starters and  60 finishers.  About half of the 100-milers didn't finish which was a disappointment.  The running conditions were perfect.  Wind in the right direction and not too hot, not rain.  Night was warmer than usual, very nice.   A couple beat up runners by mile 50, one had a gallbadder attack, didn't know what it was and his crew rushed him to the hospital.  Several others had rough recoveries but came out just fine.  The feast at the 50-mile mark was amazing.  We went through pounds and pounds of meat.   Lots of very happy runners and crew.  We probably had about 250 people total out there.  It was a ton of work with no sleep.  Glad it only happens once a year but looking forward to next year.

Oh, I have a race on Saturday.  I have hardly thought about it and my training the last couple weeks has been poor.  But, this morning, running on the treadmill I felt pretty good.  Leg pain very low while going at 7:30 pace.  I may be able to break 24 hours afterall at Javeline Jundred.   Heat training is what it is about this week.  I spent 30 minutes in the hot tub and will keep doing that this week.  I know it helps get the body used to heat.  High will be 84.  Not good.   Better go get in the hot tub some more.

Treadmill.  First time in more than 10 months that I ran pain-free going at 8:00 pace.  Perhaps the speed will come back.   I also spent 40 minutes doing heat training in the hot tub, boy is that uncomfortable.  Also drove to work with the heat blasting in my face.  Forecast for Javelina on Saturday is high of 83.   It will be nice to run at a low altitude of 1800 feet.

The streak of 32 100-finishes without a DNF is finished.  Gee, even Cal Ripken Jr. eventually sat down.  I'm kind of glad it is over so I don't try to finish when I shouldn't as happened at Rocky Raccoon 100 in February.

The short of it:  I ran this race in 2009 and had a nice sub-24 hour finish.  But I had forgotten that I just don't like this course.  I lived in the desert southwest for nine years and appreciate the beauty of the cacti, etc.  But I have seen it so much, this course just becomes boring to me, it all looks the same.  So, at mile 77, I just wasn't interested anymore to do another loop and a half.  It was 1:30 a.m. and I was ready to just clean up and get some sleep.   I was very happy about my DNF.   To finish 100s, you really need to go into it excited and ready to finish.  If not, you won't.

The race consists of 6 15.4-mile loops and one partial loop.  You change directions each loop.

Loop 1:  The best part of the race is watching the sunrise.  I loved that.  But compared to 2009 as I ran not too far from the frontrunners, it wasn't the cast this time.  I hoped to complete the first loop in 2:30, but it was 2:38.  My 2009 time was 2:16.  Wow, big difference.   I did feel pretty good, ran the last seven miles of the loop pretty hard.

Loop2:  Started out fine, running up the gradual climbing dirt road.  But generally many more people passed me, and that was a pattern for hours.   I just stuggled for speed and even quit caring about time.   I think I ran it in about 3 hours.  Still pretty good.

Loop 3:  This was the killer loop.  The heat slammed me, getting above 80 degrees.  I ran with a soaked bandana around my hat.  That helped a bunch.  But each time I reached an aid station, I had to sit for 5-10 minutes to bring the heart rate down and body temperature.  At one point I realized I was going into "survival mode" instead of "racing mode."   I was just trying to keep my body from shutting down.  Finally during the last five mile of the loop the temperature was going down and I felt fantastic, running 8:30 miles, passing people for the first time.  That loop took me 4.5 hours.  However, I still had hopes for a sub-24-hour finish.  If I could hold it together and enjoy the cooler tempertures.

Loop 4:  It just didn't cool down enough.   I ran the gradual uphill fine, passing more runners and catching up to some I hadn't been up with since Loop 2.   But it didn't last.  The heat had slammed me so bad, I started to become sleepy.   I also had to be careful about bonking at dusk, which I normally do.  I backed off the pace and did keep it going.  But toward the end of the loop, I kept thinking about quitting.   This crazy race allows you get a buckle for 100K.   I heard people talking about quitting.  It made sense.  I wasn't having fun.  I finished that loop in about 4:30, now behind 24-hour pace.

I needed to decide what to do.  A friend, David, from Gilbert who paced me here in 2009 greeted me.  I was very surprised to see him.  He would be pacing someone else.  He listed to me gripe and outwardly discuss whether to go on or not.  How could I quit with a witness around?  He could see that I was just fine.  So I packed up and continued on.

Loop 5:  Well, I was 2.5 hours behind me 2009 pace.  Going slowly just isn't fun.  Yes, I had some great spurts where I could crank it up to 8:30 pace and fly by startled runners, but I couldn't keep it up because I became very, very sleepy, I think from being slammed by the heat earlier.   During this loop I had to lie down well off the trail to close my eyes and take a 5-10 minute cat nap.  I did this four time.  I had to go well off the trail so people wouldn't keep asking me if I was OK.  Each time I would jump up and run with great speed, catching up to my former position, but I just couldn't keep it going.

So, I made up my mind to quit.  I still had plenty of time for a valid finish, still way ahead of cutoff times, but it would likely be a 26-26.5 hour finish.  I just didn't look forward to another seven hours of this.  I was bored with course and not having any fun.  I would save it for another day.  If I quit now, I wouldn't have to deal with that streak anymore and would bounce back fast to start training again for Across the Years.  It all made sense.

So, I ran 77 miles in 19:37.   Pre-injury last year, I could have come close to that for 100-mile.   Oh well.

So, what is weird it that I'm still very pleased with DNFing JJ100.  This time I'll remember that I really don't like that course.  The race directors and aid stations are top notch, but I hate the heat, and just low desert running without vistas. Also with the loops back and forth you have to deal with lights in the face all night.   The moon was amazing and I did run without lights for awhile.  Many would run the entire loop without lights.  If it was 20 degrees cooler, I would think about running it again.

So, as I hear family and friends talking about that it is too bad I DNFed, it just isn't much of a big deal to me.   I think you should learn something from every DNF.  What I learned was:

1. I hate running in the heat.  I shouldn't expect to perform well

2. Don't run a 100-mile race unless you really, really want to finish.  Looking back at my 6 career DNFs, there were 3 like this, just no interest in continuing.  One of them, Leadville 2008 really bugged me, and thus started the streak.  This one doesn't bug me, but I hope I haven't lost an edge.  I doubt it.  I think I just scaled it back from insanity to more rational thought.

After effects: 

• Even though I had about 3-4 hours of naps yesterday, I still slept 11 hours over the night.  Wow, I still hold to the theory that the heat slammed me bad. 
  
• Bad leg:  I felt very little pain, just on the downhills, but this course had very few steep downhills.  I suspect I'll be pain-free on all downhills in a few more months.  No pain today.
  
• No blisters at all.  The new Hoka Bondi model is great (with appropriate taping).
• Bruised left heel caused by a bad tape job under my insole to boost the heel up a bit.  Pretty painful.
• Sore quads.  To be expected on a flatter course

So, if the heel heals fast, I should be back training in a couple days.  Nice!  Will I ever get my 2010 speed back or has age finally pushed me back.  That is the question.

Plans for next two months:

• No Grand Canyon this year.  It keeps pulling me there, but the leg just isn't ready for the downhill yet.
• Interval training.  I could tell by mile 10 that my hips just aren't used to speed.
  
• Lose 10 pounds.  That should help a bunch.
  

Recovery from my silly 77-mile training run is going well.  Right calf still a little sore.  The nerve ending in my toes are waking up again....hate that, they sting and are annoying.  Numb feet are so much better.

Focus now on Across the Years at the end of December in Arizona.  I've decided to run the 48-hour race again.  I don't know why, that thing is punishing with its sleep deprivation.

In 2010 I won the race in ideal cold weather conditions for me with 187 miles.  It rained solid the first day.  I loved it.

In 2011, I was leading the race by 11 miles when unknown to me at the time, my tibia started to stress fracture.  I lost my lead to my buddy and came in second with 175 miles.  The heat was also a bother on day 2.

So, I'm excited to start true training again.  I believe my leg is finally healed enough to do real training, like I was doing a year ago.  It has been a very long year with only 1,200 miles running so far this year.

It is a new month and a good day.  Treadmill this morning.  For the first time in 10 months no pain at all in the leg and my legs felt light and strong.   Very encouraging.  Surprising given that I did run 77 miles a few days ago.  I suspect that helped.  I hope for a high mileage month.

Lunch run - Wow!  It is like a light switch turned on!  What happened?  I went out to try a tempo run and could run at nearly full speed with no pain on pavement.  Ran a fairly easy 5K at about 8:00 pace and then continued on.   I'm starting to believe that running can be fun again, without constant pain.

Treadmill, all it good.  Working on core and upper body too.

Lunch 4-mile fast run on pavement.

OK, it was time to attempt my first short-distance race in more than a year.  I've really hesitated to try going at nearly full-speed because the pressure it puts on the leg, but I've been pain-free this week pushing the speed close to 7:00 pace, so it was time to put aside the fear and go do it.   I found a nice 5-mile race that is half pavement on the JRP and half dirt with some single-track.  Nice.

I went there early and ran the course in the dark, hard to follow, couldn't see the markings but did most of it.  After registering I went and ran the winding single-trace section again and it was marked nicely.  As I was coming back, I saw some lady with a dog vandalizing the course markings and looking around to see if anyone noticed.  Could not believe it!  I just about confronted her, but she left half of the markings in that section so it would be OK.  I told the race director and he said someone had also removed markings yesterday.  

So, I had a nice 10-mile warm-up.   Several people recognized me at the start and were so kind including a runner and their crew from my Pony Express race.  The timer also knew who I was.   I can't hide anywhere!

Off, we went.   During the first mile, I settled in 5th place out of about 50 runners and that is where I stayed the entire time.  I decided to push it pretty hard, about 90%, but not red-line at all.   It was nice to be running fast again for the first time in more than 10 months.  Mile one on dirt and pavement was 7:02.  Nice.

During mile 2, I passed the guy in front of me.  I guess that ticked him off because he sped up right after I passed and as he ran by me, said, "You cut me off!"  Wow.  So, I just stayed away from road-rage dude, backed off with no desire to pass him again.  I see that he is a triathalon guy....kind of explains it.   Road rage dude did a nice job eventually catching a guy in front of us to finish in third.   My mile 2 was 7:31, all JRP pavement.

We made a turnaround at a trailhead and then went off on some sweet single track.  Great fun.   I closed on the guys ahead.   Mile 3 was 7:51.  Very winding bike single track for the next mile, 8:17.   With about 100 yards to go, I came within ten feet of the guy ahead, going at 7:00 pace. He woke up and pushed it harder.  I had no desire to compete, happy to let him get his place he was in for most the race.

I finished in 36:56 in 5th place.  I had hoped to finish in under 40:00 for my first short race in a year, so I was pleased.  With a true effort I know I could have finished in under 35.   Good progress.

At the finish, I didn't stop, I continued on a ran the 5K course to cool down.   It was a nice morning.

Treadmill and lunch run.   For lunch I have been running a one-mile lap around a park, trying to get myself mentally ready for Across the Years.

I'm plotting an adventure run to do soon, something that no one has done before.  Once I do it, I'm sure many others will try. 

Treadmill 

Here's the crazy adventure run plans for tomorrow.   End to end Jordan River Parkway run from Utah Lake to the Great Salt Lake.   End-to-End JRP is about 48 miles.  If I continue clear to Great Salt Lake (Farmington Bay), I'll add another 9 miles on Legacy Parkway trail and roads/dikes to the Bay, for about 57, then 3 back to the Trailhead to get picked up.  Lots of downhill, Great Salt Lake is 300 feet lower than Utah Lake.  I suspect I would be the first person to do this in a day.

http://www.mapmyrun.com/routes/fullscreen/151760909/

Perfect day running.  Decided to take off work and do a long run today instead of Saturday when it will be bad weather.  I ran which I think is the first end-to-end Jordan River Parkway run, starting at mile 0 at Saratoga Springs and sticking with the JRP all the way to Legacy Parkway, 47+ miles.  Then I ran up Legacy Parkway 6 miles, and then more miles in the Farmington Bay Waterfowl management area, very cool, probably ran about ten in there.   My wife drove up and picked me up just as the sun went down.   My end-to-end JRP took 9:29.  Pretty easy pace, taking pictures, checking routes, searching for water sources and eating breakfast and lunch.

I'll write this up on my blog with pictures and video.   Legs felt fine.  At 50 miles I was really feeling great.   Did end out with some blisters, so I'll have to let those heal.

Restless sleep last night, very sore hip flexors.  But when I woke up in the morning seems like all the muscle pain went away.  Wow.  I'll be good to run again tomorrow.  I wrote up my crazy run at:  http://www.crockettclan.org/blog/?p=1046

8 miles of boredom on the treadmill, then went outside and ran on the JRP.  Kept running into people I knew and enjoyed some short back and forths with them.  Ran into the big fast group of Dan, Scott, Matt and others, some of the best runners in the entire valley.  Then ran into neighbors.   It was a beautiful crisp morning, perfect.  I love it after a snow storm.  Geese hunters were out in force.

Looks like I'm at the top of the mileage board for the month.  Let's see if I can stay there.  It has been a very long time since I could do that.

p.m. ran south of home to Lake Mountain development and back.  Funny how our yard has no snow in it but just four miles down the lake they have six inches.

Good week, big miles.  Feel faster and stronger.

Treadmill.  Pretty cold outside.   Plotting my next crazy adventure run.  Maybe this week, we will see.  Another thing no one has ever done before.  Gotta love those.

Here's my next goal.  Bikes do this often, using a longer route.  http://www.mapmyrun.com/routes/view/153102245

Treadmill, some tough inclines

OK, not a race, but worthy to highlight.  I accomplished the first known Run Around Utah Lake.   I'll do a detailed writeup, but in short:

Started from my home in Saratoga Springs by the lake at 2:00 a.m.   Run down the west side.   Very dark, cold, lonely.   I almost turned back about ten times.  Just wasn't enjoying it.  But somehow stuck with it.  As the sun came up around Elberta near mile 30, my spirits improved and I was far enough away to just keep going.  Breakfast in Goshen.   I enjoyed the rural run west of Payson, had never run there.  Lunch at Spanish Fork.  I took some good critical, creative short cuts near Provo. Dinner at Provo. Called home to give my ETA for finishing to my wife.  I knew I would finish.   Dusk in Orem.   No great way to cut off miles from Orem to Lehi.  Was going to go on the railroad, but they had guys out testing Frontrunner, even at night. One guy told me it was a $1000 fine for going on the tracks.   Second dinner in American Fork.   Arrived home before 10 p.m.  About 83 miles.  Took me 19:54.  I took my sweet time in places, especially the breaks to go in places and eat.    Legs held up well.  Painful nights sleep but felt great by morning.   Nice long training run.

Recovered well. Pain falling asleep last night, but felt pretty great in the morning and went to work on time.  No big deal, just a training run.  A little worn out by the afternoon.  Leg fine, no new blisters, just swelling where the old ones were that weren't totally healed.

Worked out the kinks on the treadmill.  Working on foot speed.  Planning my next long crazy training run, probably on Friday.  Here is a map of the likely run.  Can anyone guess where it is?