Thanks to my wife, Lena Phoenix, I'm now the happy owner of a copy of Complete Speed Training by Latif Thomas and Patrick Beith.
I've only just begun to go through the 5 CD set, but already I am VERY impressed... and it's changed my warm-up, my idea of what I should be doing during a workout, and my goals! And I just got it YESTERDAY!
I'll say more later, but in the meantime, here's a clip to give you a flavor for the course:
Tuesday, April 29, 2008
Thank you prolotherapy and deadlifting!
Been a while since I posted...
I took some serious time off after the hip/back diagnoses and spent a LOT of time, effort, and money on rehab.
I also spent a lot of time deadlifting, using the protocol from Underground Secrets of Faster Running (see the blogroll for a link).
I started running again about 3 weeks ago and felt pretty good!
Not up to full speed yet, but getting there quickly.
The prolotherapy has really helped my hip stability and all that pain is now gone.
The deadlifting has really strengthened my core and made my isometric power on the track much greater -- I'm standing up taller, faster off the track... can't wait for my first time trial.
But, my left calf wants me to wait. After 3 weeks, I got a minor tweak in the calf. Thought it went away, but then it re-tweaked while doing some plyos. I think it needs another week.
I took some serious time off after the hip/back diagnoses and spent a LOT of time, effort, and money on rehab.
I also spent a lot of time deadlifting, using the protocol from Underground Secrets of Faster Running (see the blogroll for a link).
I started running again about 3 weeks ago and felt pretty good!
Not up to full speed yet, but getting there quickly.
The prolotherapy has really helped my hip stability and all that pain is now gone.
The deadlifting has really strengthened my core and made my isometric power on the track much greater -- I'm standing up taller, faster off the track... can't wait for my first time trial.
But, my left calf wants me to wait. After 3 weeks, I got a minor tweak in the calf. Thought it went away, but then it re-tweaked while doing some plyos. I think it needs another week.
Saturday, March 22, 2008
NO WAY, Part 2! (even more about running shoes)
So, after getting my MBT's, I walked into a Ross store today with my wife. It was my first time in the store and just inside the front door was a shoe display.
"Too bad they don't have sprinting spikes," I joked.
Then I took two steps and saw... SPRINTING SPIKES!
Nike, New Balance and Brooks.
Plus a few pairs of mid- and longer-distance spikes and a couple pairs of Nike Free.
Sadly, nothing was in my size (it was a Little Red Riding Hood moment where things were either too big or too small, nothing was just right).
But I'm telling you all this so you might check your local Ross.
(I did walk out with a few short sleeve training shirts, though.)
"Too bad they don't have sprinting spikes," I joked.
Then I took two steps and saw... SPRINTING SPIKES!
Nike, New Balance and Brooks.
Plus a few pairs of mid- and longer-distance spikes and a couple pairs of Nike Free.
Sadly, nothing was in my size (it was a Little Red Riding Hood moment where things were either too big or too small, nothing was just right).
But I'm telling you all this so you might check your local Ross.
(I did walk out with a few short sleeve training shirts, though.)
NO WAY, Part 1! (more about running shoes)
My prolotherapy doc, Tom Ravin, suggested that I wear either Dansko clogs or MBT shoes because they would let my calves relax when I walked.
Well, Dansko is having production problems and I can't find a pair in my size. And MBT shoes... they're $250!
Just for fun, though, I went to our local Foot Solutions to try on the MBTs and see which styles I liked.
I put on a casual black pair (that's even be the name of the style), loved them and, almost as a formality, because I had no intention of BUYING a pair of $250 shoes, asked how much they were.
"This is a discontinued style and we only have this one size left, so they're half price."
Guess what I now own ;-)
Well, Dansko is having production problems and I can't find a pair in my size. And MBT shoes... they're $250!
Just for fun, though, I went to our local Foot Solutions to try on the MBTs and see which styles I liked.
I put on a casual black pair (that's even be the name of the style), loved them and, almost as a formality, because I had no intention of BUYING a pair of $250 shoes, asked how much they were.
"This is a discontinued style and we only have this one size left, so they're half price."
Guess what I now own ;-)
Friday, March 7, 2008
What a buzz... in my legs
I mentioned before the training ideas in Underground Secrets to Faster Running. Well, I've now done 3 of the weightroom workouts.
Holy crap!
Let me just describe today's workout:
Warmed up with some deep, active stretching of my hips and legs (lunges, over-and-unders, etc.) for about 5 minutes.
Then I went to the bench.
Now, the idea of this workout is 5 sets or less, 10 reps TOTAL or less, at 85-95% of your 1-rep max, starting with the heaviest weight.
Okay, so my plan for the first set was 2 reps at 175 pounds... but I could only get them done with help from my spotter. I waited 5 minutes for the second set and i was planning on doing 3-4 reps at 170, but I went down to 165 instead. I could barely get them done, too! Then, after another 5 minute rest, I did 5 at 160.
I was a bit surprised since I had lifted more than this just a few days ago. But I was feeling kinda tired so, I just chalked it up to that.
That's when I found out that the BAR I was using was a 45 pound bar, and I had done all my weight calculations thinking it was only 35! So, I was setting personal bests and didn't even know it!
Well, I still felt a bit tired, so I next went to do deadlifts. My 1-rep max was 95kilos, so I thought I'd try to squeeze out 2 at 90k. Again, I thought I was tired.
Well, I was wrong. I knocked out 4 at 90k and could have done more (but you don't do more than 5 reps per set). I immediately did some plyos -- dropped from a 12" box and bounced back up... forward, left, right, back, forward, left, right, back... and then rested 5 minutes.
Did 4 more at 95k. More plyos. Another 5 min rest.
Did 3 at 100k, more plyos. More rest.
That I did 3 at 100k and that it was my 3rd set suggests that my new 1RM is actually about 115-120 kilos (253-264 lbs). Not bad.
And just goes to show you that reality is very different from your thinking (I lifted more, even though I thought I was tired and wouldn't be able to).
My first goal is to hit 300 lbs which is 2x my bodyweight... I'm feeling confident that I'll be there in a few weeks.
Okay, then to abs... 5 sets of 4 reps of "Torture Twists" -- lie across a bench, face up, feet held under a bar... lean back so you're parallel to the ground. Hands behind your head, twist to the right, hold for 5 seconds, twist to the left, hold for 5... that's 1... do 3 more, rest 30 seconds and repeat for 5 sets. These are aptly named.
So, the workout is over. My abs are TOAST.
But my legs feel buzzy. To lift near your max means you're working hard and lifting slow. This is supposed to get your fast twitch fibers (ironic, I know). And it's supposed to get your nervous system to learn to recruit more muscle fibers more efficiently.
Sure seems like that's what's happening... I'm not sore. I'm not tired. But the muscles are WORKED ... and the feeling is "Let's do more! Let's set another personal best!"
Can't wait for the next workout... which will be delayed thanks to the prolotherapy treatment I'm getting in 2 hours. ;-)
Holy crap!
Let me just describe today's workout:
Warmed up with some deep, active stretching of my hips and legs (lunges, over-and-unders, etc.) for about 5 minutes.
Then I went to the bench.
Now, the idea of this workout is 5 sets or less, 10 reps TOTAL or less, at 85-95% of your 1-rep max, starting with the heaviest weight.
Okay, so my plan for the first set was 2 reps at 175 pounds... but I could only get them done with help from my spotter. I waited 5 minutes for the second set and i was planning on doing 3-4 reps at 170, but I went down to 165 instead. I could barely get them done, too! Then, after another 5 minute rest, I did 5 at 160.
I was a bit surprised since I had lifted more than this just a few days ago. But I was feeling kinda tired so, I just chalked it up to that.
That's when I found out that the BAR I was using was a 45 pound bar, and I had done all my weight calculations thinking it was only 35! So, I was setting personal bests and didn't even know it!
Well, I still felt a bit tired, so I next went to do deadlifts. My 1-rep max was 95kilos, so I thought I'd try to squeeze out 2 at 90k. Again, I thought I was tired.
Well, I was wrong. I knocked out 4 at 90k and could have done more (but you don't do more than 5 reps per set). I immediately did some plyos -- dropped from a 12" box and bounced back up... forward, left, right, back, forward, left, right, back... and then rested 5 minutes.
Did 4 more at 95k. More plyos. Another 5 min rest.
Did 3 at 100k, more plyos. More rest.
That I did 3 at 100k and that it was my 3rd set suggests that my new 1RM is actually about 115-120 kilos (253-264 lbs). Not bad.
And just goes to show you that reality is very different from your thinking (I lifted more, even though I thought I was tired and wouldn't be able to).
My first goal is to hit 300 lbs which is 2x my bodyweight... I'm feeling confident that I'll be there in a few weeks.
Okay, then to abs... 5 sets of 4 reps of "Torture Twists" -- lie across a bench, face up, feet held under a bar... lean back so you're parallel to the ground. Hands behind your head, twist to the right, hold for 5 seconds, twist to the left, hold for 5... that's 1... do 3 more, rest 30 seconds and repeat for 5 sets. These are aptly named.
So, the workout is over. My abs are TOAST.
But my legs feel buzzy. To lift near your max means you're working hard and lifting slow. This is supposed to get your fast twitch fibers (ironic, I know). And it's supposed to get your nervous system to learn to recruit more muscle fibers more efficiently.
Sure seems like that's what's happening... I'm not sore. I'm not tired. But the muscles are WORKED ... and the feeling is "Let's do more! Let's set another personal best!"
Can't wait for the next workout... which will be delayed thanks to the prolotherapy treatment I'm getting in 2 hours. ;-)
Saturday, March 1, 2008
Getting Strong to Get Fast
Picked up a copy of a VERY interesting e-book the other day: Underground Secrets of Faster Running by Barry Ross. I tend to be a bit of a critic -- some would say skeptic -- so reading this ebook was like reading a like-minded friend.
Barry blows away some of the "tried-and-true" principles of running training (e.g. that training for a faster "paw down" has any effect on speed) and, instead, suggests some very simple ideas:
1) The stronger you are and the lighter you are the better. You want to be able to generate the most force into the ground as possible and the two factors that affect force are your strength and your weight. The key is to get the first one up without increasing body mass.
2) The faster you get your feet off the ground, the better. This is also an effect of being able to generate more force.
3) Your muscles have enough stored energy for sprints up to 400m (and for some athletes, 800m). So the key is to train them to be able to access that energy.
Then he presents a compelling and exciting weight lifting and plyometrics plan for training. I won't give you all the details (I'd have to rewrite the book to do that, so just get the book to find out more), but here's the gist:
Low reps
HIGH weight (near your 1 rep max)
High volume (total amount lifted in a workout)
Today, my sprinting friend Cathy Nicoletti and I did a version of Barry's recommended workout (it wasn't exactly what he recommended because we were trying to find our 1 rep max amounts).
All I can say is, this is my favorite workout EVER!
Instead of leaving the weight room exhausted but pumped up, knowing I'll be unable to move, and really sore in 24-48, I walked out EXCITED, energized, and wanting to get back into the gym to do more! My body kinda tingled, like all the nerves were firing (similar to what you feel if you jump from a sauna to a cold plunge and back).
In fact, the point of the workout is to get better neuromuscular communication, so I'd say those nerves and muscles were having quite a chat!
The wanting-to-look-good part of me actually hates this workout, since it's not about building BIGGER muscles.
But the wanting-to-be-really-fit-and-fast part of me can't wait to see my 1 rep max go up and up. I'm hoping for a 2x bodyweight lift within 2-3 months.
I'll keep you posted...(and get a pic online with me heaving an Olympic bar with big stacks of plates (lifting these bars feels pretty macho, but DROPPING them -- on purpose -- is even more fun!)
Barry blows away some of the "tried-and-true" principles of running training (e.g. that training for a faster "paw down" has any effect on speed) and, instead, suggests some very simple ideas:
1) The stronger you are and the lighter you are the better. You want to be able to generate the most force into the ground as possible and the two factors that affect force are your strength and your weight. The key is to get the first one up without increasing body mass.
2) The faster you get your feet off the ground, the better. This is also an effect of being able to generate more force.
3) Your muscles have enough stored energy for sprints up to 400m (and for some athletes, 800m). So the key is to train them to be able to access that energy.
Then he presents a compelling and exciting weight lifting and plyometrics plan for training. I won't give you all the details (I'd have to rewrite the book to do that, so just get the book to find out more), but here's the gist:
Low reps
HIGH weight (near your 1 rep max)
High volume (total amount lifted in a workout)
Today, my sprinting friend Cathy Nicoletti and I did a version of Barry's recommended workout (it wasn't exactly what he recommended because we were trying to find our 1 rep max amounts).
All I can say is, this is my favorite workout EVER!
Instead of leaving the weight room exhausted but pumped up, knowing I'll be unable to move, and really sore in 24-48, I walked out EXCITED, energized, and wanting to get back into the gym to do more! My body kinda tingled, like all the nerves were firing (similar to what you feel if you jump from a sauna to a cold plunge and back).
In fact, the point of the workout is to get better neuromuscular communication, so I'd say those nerves and muscles were having quite a chat!
The wanting-to-look-good part of me actually hates this workout, since it's not about building BIGGER muscles.
But the wanting-to-be-really-fit-and-fast part of me can't wait to see my 1 rep max go up and up. I'm hoping for a 2x bodyweight lift within 2-3 months.
I'll keep you posted...(and get a pic online with me heaving an Olympic bar with big stacks of plates (lifting these bars feels pretty macho, but DROPPING them -- on purpose -- is even more fun!)
Friday, February 29, 2008
Who do you believe?
Okay, it's been about 12 days since the spondylolisthesis diagnosis and, after TONS of research, I'm perhaps even more confused than when I started.
There's an old joke: Two Jews, three opinions. Well, when it comes to Doctors, it's more like FIVE.
Here are the often conflicting theories and recommendations:
1) From the orthopedic surgeon: Let's give you a cortisone shot in the L5-S1 disk to reduce inflammation, get you some physical therapy, and, HOPEFULLY, you'll be able to run again, but maybe not. And if nothing makes the pain go away, we'll have to fuse your spine.
2) From a couple friends: Someone I know had their spine fused at that joint and now they feel GREAT.
3) The physical therapist: If we do these little exercises, working muscles you can barely feel, maybe L5 will shift back a bit and you'll be more stable and then be okay... maybe. Either way, do NOT do things that arch your back!
4) From the chiropractor: Looks like something with your SI joint (granted, he hasn't seen the x-rays)
5) From my friend the M.D. who does prolotherapy: The ligaments that hold the femur to the pelvis are loose, which is why all the other muscles are tightening up to compensate, and giving the IMPRESSION of nerve-related symptoms. A few treatments and you should be okay. Don't worry about the spondylolisthesis; if that had been the problem, you would have had back pain for the last 25 years.
(On the one hand, the fact that he was able to reproduce the symptoms by irritating the ligaments and NOT the nerve was reassuring. On the other hand, why didn't the symptoms go away when I stopped running for 3 weeks?)
6) From the Egoscue people (I've been a big fan of Egoscue in the past): Oh, you need to get some mobility in that L5 area, so let's do some exercises that involve arching in your low back.
7) From my Feldenkrais guy (love how Feldenkrais makes me feel): We don't really treat specific symptoms, but these exercises will get your body functioning in a more coherent way.
Well, all I know at the moment is that I still have most of my previous symptoms -- pain in my right glute, tighter-than-usual hamstrings, sometimes pain just medial to my hip flexor -- and I now have lower back pain that I didn't have when all this started.
OH! And a friend who has similar symptoms, and a similar history, just got a DIFFERENT treatment recommendation, including lumbar traction. Not surprisingly, half of the medical people I've spoken with recommend something like inversion therapy, and the other half think it's a horrible idea.
Can you say "frustrated"? I thought you could.
There's an old joke: Two Jews, three opinions. Well, when it comes to Doctors, it's more like FIVE.
Here are the often conflicting theories and recommendations:
1) From the orthopedic surgeon: Let's give you a cortisone shot in the L5-S1 disk to reduce inflammation, get you some physical therapy, and, HOPEFULLY, you'll be able to run again, but maybe not. And if nothing makes the pain go away, we'll have to fuse your spine.
2) From a couple friends: Someone I know had their spine fused at that joint and now they feel GREAT.
3) The physical therapist: If we do these little exercises, working muscles you can barely feel, maybe L5 will shift back a bit and you'll be more stable and then be okay... maybe. Either way, do NOT do things that arch your back!
4) From the chiropractor: Looks like something with your SI joint (granted, he hasn't seen the x-rays)
5) From my friend the M.D. who does prolotherapy: The ligaments that hold the femur to the pelvis are loose, which is why all the other muscles are tightening up to compensate, and giving the IMPRESSION of nerve-related symptoms. A few treatments and you should be okay. Don't worry about the spondylolisthesis; if that had been the problem, you would have had back pain for the last 25 years.
(On the one hand, the fact that he was able to reproduce the symptoms by irritating the ligaments and NOT the nerve was reassuring. On the other hand, why didn't the symptoms go away when I stopped running for 3 weeks?)
6) From the Egoscue people (I've been a big fan of Egoscue in the past): Oh, you need to get some mobility in that L5 area, so let's do some exercises that involve arching in your low back.
7) From my Feldenkrais guy (love how Feldenkrais makes me feel): We don't really treat specific symptoms, but these exercises will get your body functioning in a more coherent way.
Well, all I know at the moment is that I still have most of my previous symptoms -- pain in my right glute, tighter-than-usual hamstrings, sometimes pain just medial to my hip flexor -- and I now have lower back pain that I didn't have when all this started.
OH! And a friend who has similar symptoms, and a similar history, just got a DIFFERENT treatment recommendation, including lumbar traction. Not surprisingly, half of the medical people I've spoken with recommend something like inversion therapy, and the other half think it's a horrible idea.
Can you say "frustrated"? I thought you could.
Monday, February 25, 2008
Indoor Track Season is out... Prolotherapy to the rescue?
I used to be a gymnast. About 13 years ago (at 33), I was tumbling and during one pass I landed and twisted at the same time. I heard a LOUD snapping sound (you could hear it on the other side of the gym!) come from my right knee and, as I was falling to the ground, thought, "Well, that's the end of my gymnastics career."
I had torn the meniscus pretty badly. Eventually, I had surgery where they cut away the damaged part, removing about 25% of the cartilage, and then went into physical therapy.
Therapy did nothing for me. My knee was in pain, I had trouble walking, and my my VMO (the quad muscle on the inside, near your knee) just wasn't working. I spent 18 months getting PT, and I wasn't getting better.
I finally decided to do something that had terrified me, namely, get a prolotherapy treatment.
What scared me about prolo was, well, the big needles they stuck deep into your body to inject the ligaments with a mild irritant. It's freaky to watch.
But I was in pain and this seemed like it might help. After all, nothing else had, so, why not. Besides, a friend of mine was Tom Ravin, one of the best prolo guys in the country.
To make a long story VERY short, a week after my first prolo treatment, I was 90% better!
One more treatment got me to 99%.
I tell this story because, late at night last week I thought, "I wonder if prolo is good for spondylolisthesis?" And, in fact, many people say it is!
So, I called Tom and scheduled an appointment... with a bit of trepidation. This time, though, I wasn't scared about the pain. I knew that after the treatment I could pop a pain-killer and feel more-than fine. But prolo is not cheap and I've now spent a LOT of money on this injury.
I go to see Tom and after his examination he announces, "Your back is not the problem. If spondy was the issue, you would have been having back pain for years. LOTS of people have disc compression like yours without an issue. The REAL problem is that the ligaments that hold your femur to your pelvis are loose and everything else is tightening to try to compensate. I see this all the time and it's really responsive to treatment."
And so, with that contrary diagnosis, Tom stuck a big needle into my hip -- front, back, and side -- and injected the ligaments around my femur.
It felt like I'd been beaten up by a midget in a bar fight. But it also felt right on... every spot Tom hit, was EXACTLY where I'd been experiencing pain. I took that as good sign.
I'm going to get another treatment in 2 weeks... it'll take about 2 months for the effects to really show. So, that knocks me out of the indoor season, but should have me ready to roll for outdoor.
a) Cross your fingers
b) I'll keep you posted!
I had torn the meniscus pretty badly. Eventually, I had surgery where they cut away the damaged part, removing about 25% of the cartilage, and then went into physical therapy.
Therapy did nothing for me. My knee was in pain, I had trouble walking, and my my VMO (the quad muscle on the inside, near your knee) just wasn't working. I spent 18 months getting PT, and I wasn't getting better.
I finally decided to do something that had terrified me, namely, get a prolotherapy treatment.
What scared me about prolo was, well, the big needles they stuck deep into your body to inject the ligaments with a mild irritant. It's freaky to watch.
But I was in pain and this seemed like it might help. After all, nothing else had, so, why not. Besides, a friend of mine was Tom Ravin, one of the best prolo guys in the country.
To make a long story VERY short, a week after my first prolo treatment, I was 90% better!
One more treatment got me to 99%.
I tell this story because, late at night last week I thought, "I wonder if prolo is good for spondylolisthesis?" And, in fact, many people say it is!
So, I called Tom and scheduled an appointment... with a bit of trepidation. This time, though, I wasn't scared about the pain. I knew that after the treatment I could pop a pain-killer and feel more-than fine. But prolo is not cheap and I've now spent a LOT of money on this injury.
I go to see Tom and after his examination he announces, "Your back is not the problem. If spondy was the issue, you would have been having back pain for years. LOTS of people have disc compression like yours without an issue. The REAL problem is that the ligaments that hold your femur to your pelvis are loose and everything else is tightening to try to compensate. I see this all the time and it's really responsive to treatment."
And so, with that contrary diagnosis, Tom stuck a big needle into my hip -- front, back, and side -- and injected the ligaments around my femur.
It felt like I'd been beaten up by a midget in a bar fight. But it also felt right on... every spot Tom hit, was EXACTLY where I'd been experiencing pain. I took that as good sign.
I'm going to get another treatment in 2 weeks... it'll take about 2 months for the effects to really show. So, that knocks me out of the indoor season, but should have me ready to roll for outdoor.
a) Cross your fingers
b) I'll keep you posted!
Monday, February 18, 2008
Running with a broken back?
Add this to my list of "things that suck":
After 2 months of massage, chiropractic, Active Release Therapy, ultrasound, heating pads, smelly topical gels (like Tiger Balm), I finally went to an orthopedic surgeon to see if he could figure out why I was getting pain in my hip (near my hip flexor, moving into the groin), soreness in my glutes, and suddenly tight hamstrings, with a dash of sciatica to top it all off.
After an MRI and a half-a-dozen x-rays he happily announced, "Well, we found something."
That something is a grade 1 spondylolisthesis (say that ten times fast) between L5 and my sacrum.
He asked if I had ever gotten any lower back injuries, and before I could finish the sentence, "I was a gymnast, and..." he interrupted and said, "Oh, gymnastics is the #1 cause of this injury."
The # 2 cause? Diving. My first sport.
In essence, the injury is a minor fracture that breaks off the part of your vertebrae that keeps it from moving forward and backward, allowing the vertebrae above the sacrum to shift forward.
In my case, the shift is only about a centimeter (that's less than 1/2" to those of you who can only think in English measurements), and the disk between the L5 and S is also compressed.
Put the 2 together, and you get all my symptoms!
That's the good news.
Seems that my transition from barely-active guy to guy-who-runs-10-to-15-miles-per-week exacerbated the issue. People can have this problem all their life and not have any symptoms if they don't do anything that puts more stress on the joint, which most people (that is, people who stop various gravity challenging sports) don't do.
The other good news is that they can probably eliminate the inflammation that's causing the pain, tightness, etc. with a small cortisone shot. I'm no fan of cortisone but I'm even less of a fan of the pain and inability to workout that I'm experiencing.
But the not-good news is that the shot is simply treating the symptom.
And the worse news is that there's not much to do about the cause. Physical Therapy could help, but the odds are not good it'll get the vertebrae back where it belongs or eliminate the pressure that has deflated the disk.
And the REALLY bad news is that if it gets worse, the current treatment is spinal fusion. Don't even get me started on the complications that could create.
So, at this point, I'm looking to get the shot, get some PT and see if it's even possible to continue running.
I'm more than a bit sad when I think that this injury is incompatible with being able to put on my spikes and speed down the track (let alone speed down the runway and jump into a sand pit). I've been having as much fun with the training (even including the minor pulls and tears) as I have been with the fantasy that I'll be able to run at speeds that would be internationally competitive (and even more with the fantasy that, in a few years, the hurdle height drops to something that a 5'6" guy could easily handle).
Cross your fingers. Mine are.
After 2 months of massage, chiropractic, Active Release Therapy, ultrasound, heating pads, smelly topical gels (like Tiger Balm), I finally went to an orthopedic surgeon to see if he could figure out why I was getting pain in my hip (near my hip flexor, moving into the groin), soreness in my glutes, and suddenly tight hamstrings, with a dash of sciatica to top it all off.
After an MRI and a half-a-dozen x-rays he happily announced, "Well, we found something."
That something is a grade 1 spondylolisthesis (say that ten times fast) between L5 and my sacrum.
He asked if I had ever gotten any lower back injuries, and before I could finish the sentence, "I was a gymnast, and..." he interrupted and said, "Oh, gymnastics is the #1 cause of this injury."
The # 2 cause? Diving. My first sport.
In essence, the injury is a minor fracture that breaks off the part of your vertebrae that keeps it from moving forward and backward, allowing the vertebrae above the sacrum to shift forward.
In my case, the shift is only about a centimeter (that's less than 1/2" to those of you who can only think in English measurements), and the disk between the L5 and S is also compressed.
Put the 2 together, and you get all my symptoms!
That's the good news.
Seems that my transition from barely-active guy to guy-who-runs-10-to-15-miles-per-week exacerbated the issue. People can have this problem all their life and not have any symptoms if they don't do anything that puts more stress on the joint, which most people (that is, people who stop various gravity challenging sports) don't do.
The other good news is that they can probably eliminate the inflammation that's causing the pain, tightness, etc. with a small cortisone shot. I'm no fan of cortisone but I'm even less of a fan of the pain and inability to workout that I'm experiencing.
But the not-good news is that the shot is simply treating the symptom.
And the worse news is that there's not much to do about the cause. Physical Therapy could help, but the odds are not good it'll get the vertebrae back where it belongs or eliminate the pressure that has deflated the disk.
And the REALLY bad news is that if it gets worse, the current treatment is spinal fusion. Don't even get me started on the complications that could create.
So, at this point, I'm looking to get the shot, get some PT and see if it's even possible to continue running.
I'm more than a bit sad when I think that this injury is incompatible with being able to put on my spikes and speed down the track (let alone speed down the runway and jump into a sand pit). I've been having as much fun with the training (even including the minor pulls and tears) as I have been with the fantasy that I'll be able to run at speeds that would be internationally competitive (and even more with the fantasy that, in a few years, the hurdle height drops to something that a 5'6" guy could easily handle).
Cross your fingers. Mine are.
Thursday, February 7, 2008
My brain doesn't know how old my body is
The problem with sprinting is that it's really fun.
And worse, the sense that I could run FASTER is even more compelling.
Since I began running in November, I haven't run all out, full speed. In part this is because Ric Rojas, my coach, has encouraged me not to, and in part it's because I can tell that I'm not quite ready, and in part it's because I'm afraid to, and, in part, it's because each time I think I'm ready... I get some minor injury (see previous post).
But the real problem is that my brain is attracted to the potential fun and it has no idea whether my body can follow its whims. My brain has no idea that I'm heading toward 46. And so my brain will say to my body, "Come on, let's go a bit faster..." or, "I know you ache a little bit, but why should that stop you from training," or, "So what if you're older than the parents of all those kids on the track... let's kick their butts!"
Sometimes my brain has an conversations with itself:
"Let's really take it easy tonight. 50% effort should be fine."
"Yeah, right. How 'bout 110% you wimp?"
"Oh, okay."
Rumor has it that I'll eventually learn how to take it easy, either by getting smarter or getting hurt enough to give me no other choice.
I'm hoping for the former.
"Pu-lease... you're leg feels 90%, why not go to that Masters meet and see what you can do?"
Damn brain.
And worse, the sense that I could run FASTER is even more compelling.
Since I began running in November, I haven't run all out, full speed. In part this is because Ric Rojas, my coach, has encouraged me not to, and in part it's because I can tell that I'm not quite ready, and in part it's because I'm afraid to, and, in part, it's because each time I think I'm ready... I get some minor injury (see previous post).
But the real problem is that my brain is attracted to the potential fun and it has no idea whether my body can follow its whims. My brain has no idea that I'm heading toward 46. And so my brain will say to my body, "Come on, let's go a bit faster..." or, "I know you ache a little bit, but why should that stop you from training," or, "So what if you're older than the parents of all those kids on the track... let's kick their butts!"
Sometimes my brain has an conversations with itself:
"Let's really take it easy tonight. 50% effort should be fine."
"Yeah, right. How 'bout 110% you wimp?"
"Oh, okay."
Rumor has it that I'll eventually learn how to take it easy, either by getting smarter or getting hurt enough to give me no other choice.
I'm hoping for the former.
"Pu-lease... you're leg feels 90%, why not go to that Masters meet and see what you can do?"
Damn brain.
Tuesday, February 5, 2008
I hope it's just growing pains
While I was an athlete in high school (All-America gymnast to be exact), and kept working out through college (Duke didn't have a men's gymnastics team), the end of my athletic career was in about 1984.
I stayed active after that. Living in NYC, I rode my bike for transportation, probably clocking about 20 miles a day once I enrolled in grad school, since I lived in Greenwich Village and Columbia was a good 8 miles away.
But the last 15 years or so have been relatively sedentary with spurts of time in the gym, or trying other sports (competitive rope jumping and circus arts, mostly).
I say all of this as a prelude to:
I can't seem to go a week without an injury.
Usually nothing major, but time and energy consuming nonetheless. Last night is a perfect example. We're doing some blocks drills and I'm taking it easy. A good explosion from the blocks, a fast 3 or 4 steps and then I slowly bring it to a stop. Not a big deal.
Then on the 4th start, on about the 5th step, I feel something in my left calf that feels like a tiny spring exploding. And that's the end of the day, and the beginning of a week (or more) worth of recovery.
Clearly, there are two ways to think about this:
1) These are just growing pains and as my body gets used to the additional stress I'm asking it to tolerate, I'll see fewer (hopefully no more) of these minor injuries. Sure, I know I could pull or twist or tweak something if I'm going all out, but I shouldn't get hurt, say, warming up!
2) It's a sign that my body isn't able to handle the demands of sprinting.
Needless to say, when #2 pops into my head, I counter it with thoughts like #1.
I hope I'm right, and not deluding myself. Only time will tell.
Oh! All of the above doesn't even count what seems to be some issue with my SI joint (probably an imbalance I've had for years) and hip bursitis (no idea from where). I'm off to the orthopedist this afternoon to see what he says about those issues (7 weeks of PT, chiropractic, massage and more hasn't done much for either).
I stayed active after that. Living in NYC, I rode my bike for transportation, probably clocking about 20 miles a day once I enrolled in grad school, since I lived in Greenwich Village and Columbia was a good 8 miles away.
But the last 15 years or so have been relatively sedentary with spurts of time in the gym, or trying other sports (competitive rope jumping and circus arts, mostly).
I say all of this as a prelude to:
I can't seem to go a week without an injury.
Usually nothing major, but time and energy consuming nonetheless. Last night is a perfect example. We're doing some blocks drills and I'm taking it easy. A good explosion from the blocks, a fast 3 or 4 steps and then I slowly bring it to a stop. Not a big deal.
Then on the 4th start, on about the 5th step, I feel something in my left calf that feels like a tiny spring exploding. And that's the end of the day, and the beginning of a week (or more) worth of recovery.
Clearly, there are two ways to think about this:
1) These are just growing pains and as my body gets used to the additional stress I'm asking it to tolerate, I'll see fewer (hopefully no more) of these minor injuries. Sure, I know I could pull or twist or tweak something if I'm going all out, but I shouldn't get hurt, say, warming up!
2) It's a sign that my body isn't able to handle the demands of sprinting.
Needless to say, when #2 pops into my head, I counter it with thoughts like #1.
I hope I'm right, and not deluding myself. Only time will tell.
Oh! All of the above doesn't even count what seems to be some issue with my SI joint (probably an imbalance I've had for years) and hip bursitis (no idea from where). I'm off to the orthopedist this afternoon to see what he says about those issues (7 weeks of PT, chiropractic, massage and more hasn't done much for either).
Saturday, January 19, 2008
How to NOT run a track meet
Since I started running, way back in November '07, I've been battling one injury after another. Usually something minor, a calf pull or small hamstring tear. Nothing that a day of ice/heat and Advil couldn't cure in 48-72 hours.
And it's not like I was doing anything crazy or hard to get these injuries. Once, I was just skipping and on my second step, something in my left calf gave out! Most recently, while doing straight-legged running drills, after getting the instruction to "paw down hard", on the 5th or 6th step, my left hamstring tweaked (that step was no harder/softer than the ones before it).
About 6 weeks ago, after no particular event, and about 4 hours after a rigorous but not insane hill workout, I stood up from my desk and practically couldn't walk. Every step on my right heel sent a shock wave of pain deep into my hip, kinda.
I say "kinda" because it was hard to localize exactly where the pain was. It seemed to move, shift, change locations.
$1,000 of bodywork later, I had various people diagnose that my right pelvis was slightly tipped forward and this led to all sorts of imbalances that sprinting was exacerbating. Whatever happened on that hill day was the last straw. Yesterday Mark Plaatjes, former LA Marathon winner, co-owner of Boulder Running Company, and AMAZING physical therapist demonstrated with some simple and painful movements that I had bursitis in my right hip.
He did some of the most excruciating and interesting work on my legs (I know this will sound odd, but even though I found myself reflexively popping off his table, and screaming all manner of rude expletives, I wouldn't use "pain" to describe the sensations), and by this morning, I felt sore, but functional.
I showed up at the Martin Luther King meet at the Air Force Academy full of excitement. This was going to be my first meet. I'd run the 60 and 200. I wasn't looking to break any records; just to get through the events without further injury and see what my base times looked like at 80% effort.
The track was PACKED. Tons of kids and a handful of masters runners. Between heats of the mile, our team jumped onto the track to warm up.
Striding down the backstretch and feeling comfortable at about 70%, some kids stepped in front of me. To dodge them, I bounded off my left leg and... TWANG... there went the left hamstring again. Worse than ever. Within a minute, I could barely walk.
I had gotten up at 6:00 am to drive 80 minutes for this meet and it looked like I'd be back home in time for brunch.
Now, for all I know, getting hurt BEFORE the race saved me an injury that could have happened DURING the race. But I'm still waiting for the disappointment/excitement to fade and, more importantly, to get over the idea that all these injuries are suggesting I should drop this idea of becoming a successful aging sprinter.
And it's not like I was doing anything crazy or hard to get these injuries. Once, I was just skipping and on my second step, something in my left calf gave out! Most recently, while doing straight-legged running drills, after getting the instruction to "paw down hard", on the 5th or 6th step, my left hamstring tweaked (that step was no harder/softer than the ones before it).
About 6 weeks ago, after no particular event, and about 4 hours after a rigorous but not insane hill workout, I stood up from my desk and practically couldn't walk. Every step on my right heel sent a shock wave of pain deep into my hip, kinda.
I say "kinda" because it was hard to localize exactly where the pain was. It seemed to move, shift, change locations.
$1,000 of bodywork later, I had various people diagnose that my right pelvis was slightly tipped forward and this led to all sorts of imbalances that sprinting was exacerbating. Whatever happened on that hill day was the last straw. Yesterday Mark Plaatjes, former LA Marathon winner, co-owner of Boulder Running Company, and AMAZING physical therapist demonstrated with some simple and painful movements that I had bursitis in my right hip.
He did some of the most excruciating and interesting work on my legs (I know this will sound odd, but even though I found myself reflexively popping off his table, and screaming all manner of rude expletives, I wouldn't use "pain" to describe the sensations), and by this morning, I felt sore, but functional.
I showed up at the Martin Luther King meet at the Air Force Academy full of excitement. This was going to be my first meet. I'd run the 60 and 200. I wasn't looking to break any records; just to get through the events without further injury and see what my base times looked like at 80% effort.
The track was PACKED. Tons of kids and a handful of masters runners. Between heats of the mile, our team jumped onto the track to warm up.
Striding down the backstretch and feeling comfortable at about 70%, some kids stepped in front of me. To dodge them, I bounded off my left leg and... TWANG... there went the left hamstring again. Worse than ever. Within a minute, I could barely walk.
I had gotten up at 6:00 am to drive 80 minutes for this meet and it looked like I'd be back home in time for brunch.
Now, for all I know, getting hurt BEFORE the race saved me an injury that could have happened DURING the race. But I'm still waiting for the disappointment/excitement to fade and, more importantly, to get over the idea that all these injuries are suggesting I should drop this idea of becoming a successful aging sprinter.
Monday, January 14, 2008
How to buy running shoes at a discount
I learned a few tricks when I bought all my different running shoes in the last few weeks.
First, www.footlocker.com, www.eastbay.com, www.champssports.com, www.espnshop.com (and I'm sure some others) all have the same shoes at the same prices. It seems they all use one warehouse (I don't know whose it is).
The only difference is that one or more of the sites will have a different special going on at any time.
So, last week, Eastbay had Free Shipping for orders over $99, while Footlocker gave you a 10% discount if you used a gift card. This week, Footlocker has the free shipping deal, while Eastbay gives $10 off a $50 order (too bad my shoes were $49.99).
Second, it never hurts to CALL and ask for a better deal!
I called Footlocker and said, "Since you're giving 10% off if I use a gift card, can't I just buy a gift card for 10% less than the cost of the shoes I want and then use my own gift card to get the discount?"
"You can," they replied.
"Well, that's a bit of a hassle," I said. "Can't you just give me 10% off?"
"Let me check," the customer service person said. After a few minutes she came back, "I can give you a coupon code to use that gives you fifteen percent off. Would that be okay?"
"Uh, yeah!"
Third, speaking of coupon codes... SEARCH for them.
My Asics shoes list at $109.95. I Googled the exact shoe name and found one store -- www.sportsbasement.com -- selling them for $85. As I was checking out I saw a place to enter a discount coupon. So, before I checked out, I Googled "sportsbasement.com discount code"... and I FOUND a code for 10% off. I entered it in the shopping cart and got an extra 10% discount!
Next, be aware of (or sometimes, beware of ) return/exchange policies. Some stores will pay for the return shipping if you do an exchange, but not a return. Some stores will let you order online and return you shoes at no cost to a physical store (if the store typically carries that shoe). Others make you pay for everything. So look careful. The shipping/return costs can turn a good deal into a bad one
Ebay is an interesting place to shop. It's amazing how often someone will bid MORE than retail simply because they haven't searched online for a good deal. So, before you bid on eBay, do your online shopping (google.com and froogle.com) first.
Oh, and in a non-price-related note, sizing can be REALLY weird. My Asics training shoes are a comfy 10. My Nike waffles are a 9.5 and are TIGHT (in a good way). My Nike spikes are an 8.5 and are just right.
First, www.footlocker.com, www.eastbay.com, www.champssports.com, www.espnshop.com (and I'm sure some others) all have the same shoes at the same prices. It seems they all use one warehouse (I don't know whose it is).
The only difference is that one or more of the sites will have a different special going on at any time.
So, last week, Eastbay had Free Shipping for orders over $99, while Footlocker gave you a 10% discount if you used a gift card. This week, Footlocker has the free shipping deal, while Eastbay gives $10 off a $50 order (too bad my shoes were $49.99).
Second, it never hurts to CALL and ask for a better deal!
I called Footlocker and said, "Since you're giving 10% off if I use a gift card, can't I just buy a gift card for 10% less than the cost of the shoes I want and then use my own gift card to get the discount?"
"You can," they replied.
"Well, that's a bit of a hassle," I said. "Can't you just give me 10% off?"
"Let me check," the customer service person said. After a few minutes she came back, "I can give you a coupon code to use that gives you fifteen percent off. Would that be okay?"
"Uh, yeah!"
Third, speaking of coupon codes... SEARCH for them.
My Asics shoes list at $109.95. I Googled the exact shoe name and found one store -- www.sportsbasement.com -- selling them for $85. As I was checking out I saw a place to enter a discount coupon. So, before I checked out, I Googled "sportsbasement.com discount code"... and I FOUND a code for 10% off. I entered it in the shopping cart and got an extra 10% discount!
Next, be aware of (or sometimes, beware of ) return/exchange policies. Some stores will pay for the return shipping if you do an exchange, but not a return. Some stores will let you order online and return you shoes at no cost to a physical store (if the store typically carries that shoe). Others make you pay for everything. So look careful. The shipping/return costs can turn a good deal into a bad one
Ebay is an interesting place to shop. It's amazing how often someone will bid MORE than retail simply because they haven't searched online for a good deal. So, before you bid on eBay, do your online shopping (google.com and froogle.com) first.
Oh, and in a non-price-related note, sizing can be REALLY weird. My Asics training shoes are a comfy 10. My Nike waffles are a 9.5 and are TIGHT (in a good way). My Nike spikes are an 8.5 and are just right.
I got my spikes! I got my spikes!
I'm not a shoe fetish guy. For most of my life, I owned 2 pairs of shoes: one pair of running shoes and one pair of dress shoes. And I didn't run in the running shoes; I just wore them everywhere, summer, winter, snow, rain.
Well, one pair of running shoes doesn't cut it in the sprinting game.
First I had to get a pair of light trainers. Something to use for those 2-3 mile warm up runs (more about those another time). I got a pair of DS Trainer XII. They look like my other shoes, but weigh about 1/2 as much. The first time I ran in them, it felt like magic...
Until I tried sprinting.
Then I could feel how heavy they really are (probably only about 12 ounces!).
So, next, I got a pair of indoor training shoes -- actually some cross-country waffles. Specifically, Nike Zoom Waffle Racers. 7.5 ounces. Amazing.
But then I got my racing spikes. I've I thought they looked cool in the pictures, but the reality of these gold/green (metallic chartreuse, to be exact) Nike Powercats, with neon yellow laces and black trim and sole... at barely more than 6 ounces...
I'm in love.
I show them to everyone who enters my house (they all oooh and aaaah). I want to wear them all the time. I want to get a new wardrobe to match. I bemoan the fact that Ric Rojas's team colors are red and white (CLASH!).
Tonight is the first time I get to see how it feels to run in them.
Can't wait.
Well, one pair of running shoes doesn't cut it in the sprinting game.
First I had to get a pair of light trainers. Something to use for those 2-3 mile warm up runs (more about those another time). I got a pair of DS Trainer XII. They look like my other shoes, but weigh about 1/2 as much. The first time I ran in them, it felt like magic...
Until I tried sprinting.
Then I could feel how heavy they really are (probably only about 12 ounces!).
So, next, I got a pair of indoor training shoes -- actually some cross-country waffles. Specifically, Nike Zoom Waffle Racers. 7.5 ounces. Amazing.
But then I got my racing spikes. I've I thought they looked cool in the pictures, but the reality of these gold/green (metallic chartreuse, to be exact) Nike Powercats, with neon yellow laces and black trim and sole... at barely more than 6 ounces...
I'm in love.
I show them to everyone who enters my house (they all oooh and aaaah). I want to wear them all the time. I want to get a new wardrobe to match. I bemoan the fact that Ric Rojas's team colors are red and white (CLASH!).
Tonight is the first time I get to see how it feels to run in them.
Can't wait.
Monday, January 7, 2008
The problem with older runners...
"Your brain doesn't know what your body can't do. You still think you're 19, and your body is willing to listen to your body and pretend that it hasn't aged. But if you let it, you'll get injured. And my goal is to get your running without getting hurt."
With that perfect answer to the question, "What's the toughest thing about coaching old-fart runners?" Ric Rojas became my first real track coach.
I sent him my payment and the next week we sat down and mapped out a training schedule. I was bursting at the seams with excitement.
Granted the training looked daunting, 3 days a week of running plus an additional day of sprint conditioning. But it wasn't the time commitment that worried me. It was the actual running. Long distance running.
"We need to get you a base of conditioning," Ric explained.
That in no way assuaged my anxiety when I saw things like 2-mile warm up run... considering that I don't think I've EVER run more than 1/2 a mile and, again, that was THIRTY YEARS AGO!
But, considering that one of my training goals was dropping about 15 pounds of body fat so I could have a better strength to weight ratio for sprinting, I thought, "Hey, for all I know I'll like it," and I added the long-distance running schedule to my PDA's calendar.
With that perfect answer to the question, "What's the toughest thing about coaching old-fart runners?" Ric Rojas became my first real track coach.
I sent him my payment and the next week we sat down and mapped out a training schedule. I was bursting at the seams with excitement.
Granted the training looked daunting, 3 days a week of running plus an additional day of sprint conditioning. But it wasn't the time commitment that worried me. It was the actual running. Long distance running.
"We need to get you a base of conditioning," Ric explained.
That in no way assuaged my anxiety when I saw things like 2-mile warm up run... considering that I don't think I've EVER run more than 1/2 a mile and, again, that was THIRTY YEARS AGO!
But, considering that one of my training goals was dropping about 15 pounds of body fat so I could have a better strength to weight ratio for sprinting, I thought, "Hey, for all I know I'll like it," and I added the long-distance running schedule to my PDA's calendar.
And so it begins...
Just as I'm about to dig into a hearty breakfast burrito for brunch, my friend TDK strolled in to the restaurant in his usual running and/or biking gear. It was a rainy-ish, cold-ish day, and TDK looked elated.
"I just won my first 5k race!"
"SWEET!" I answered and we high-fived, of course.
After chatting about the race for a bit, I said, "I always loved the idea of being a runner, but I was always a sprinting guy, not a running guy."
"Well, there's a coach here in town who coaches Masters sprinters."
"Oh...?"
Now, let's be clear. I haven't sprinted since I was 15 or 16. And then, I was cut from the sprinting group and sent to do pole vault, partly because of my gymnastics background and partly because all the other sprinters in high school became 6'2", while I stayed put at about 5'5" on a tall day.
And, once I started doing gymnastics full time, my running career ended.
Once, during college, when I was late for a class, I went whipping by a couple of guys on the football team who later caught up with me and said, "You're pretty fast. If you've got good hands, you should come play ball."
They spent the next hour extolling the virtues and thrills of catching a good pass and running it into the endzone... but never mentioned words like "hurt", "pain" or "broken."
I passed.
But since I turned 30 (15+ years ago) and stopped tumbling thanks to a torn meniscus (note to self: when doing somersaults, don't land and twist at the same time), I've been looking for something to do that my body enjoys and can actually do.
So, I took the name of this coach, finished my burrito (delicious, btw) and headed home.
"I just won my first 5k race!"
"SWEET!" I answered and we high-fived, of course.
After chatting about the race for a bit, I said, "I always loved the idea of being a runner, but I was always a sprinting guy, not a running guy."
"Well, there's a coach here in town who coaches Masters sprinters."
"Oh...?"
Now, let's be clear. I haven't sprinted since I was 15 or 16. And then, I was cut from the sprinting group and sent to do pole vault, partly because of my gymnastics background and partly because all the other sprinters in high school became 6'2", while I stayed put at about 5'5" on a tall day.
And, once I started doing gymnastics full time, my running career ended.
Once, during college, when I was late for a class, I went whipping by a couple of guys on the football team who later caught up with me and said, "You're pretty fast. If you've got good hands, you should come play ball."
They spent the next hour extolling the virtues and thrills of catching a good pass and running it into the endzone... but never mentioned words like "hurt", "pain" or "broken."
I passed.
But since I turned 30 (15+ years ago) and stopped tumbling thanks to a torn meniscus (note to self: when doing somersaults, don't land and twist at the same time), I've been looking for something to do that my body enjoys and can actually do.
So, I took the name of this coach, finished my burrito (delicious, btw) and headed home.
Subscribe to:
Posts (Atom)
