June 20111 – Running Summary

Well the biggest thing is that I have started running again!!!! That to me is a major milestone and accomplishment.  June 15th is an anniversary date for me.  I wonder what kind of progress I will have made on June 15, 2012?  I hope it is pretty incredible!

June Running Summary

June miles run: 12.0 Miles
Year To Date: 12.0 Miles
Days run June:  13
Total Days Run 2011: 13
Shoe:  Nike Dual Fusion St – 11.0
Shoes Retired: None

What hurts:  So far only my right knee but that is to be expected, arthroscopic surgery was on May 17th.  Physical Therapy is over and now it is up to me to keep in shape.

Here is to a injury free month of July and hopefully, I can be smart about my running and eventually be able to run the Middle Road Loop without stopping before snow flies.  🙂

Don’t plan on any racing this year, just building up my base, but next year, well we will see.

Originally written by Harold Shaw published at Veteran Runner © 2011 – All Rights Reserved. Excerpts and links may be used, provided that full and clear credit is given to Harold Shaw and Veteran Runner with appropriate and specific directions or links to the original content.

RunLog 6/30/11 – Last Day of Physical Therapy

1985 CGAS Cape Cod 10K  //  

Today is a milestone of sorts, it was my last day of physical therapy with Erin. It means that I am that far enough along in the healing process that I can go it without “adult” supervision.

Actually I couldn’t have asked for a better physical therapist. She is a runner also and understood my want/need to begin running again and was supportive of my goal to do so.

Erin was absolutely terrific and she pushed me to do more with my knee than I would have on my own, I would have wimped out on some the stuff she had me do.  Through her help my leg is stronger and I able to a lot more with it than at the start of PT. Thanks Erin and I hope you enjoy the rhubarb cordial 

During this last session of  PT, I mentioned that my wife watched me running the other day and thought that I was running differently than I had in the past. So we went out in the parking lot and I ran down about 50 yards and back. Erin noted that I was “quick stepping” with my right leg. We talked about what I was doing and why I felt it was necessary to “quick step” when I was running.  She stated that she would think about what she had seen for a little while.
We went inside and did some exercises and then Erin asked me to walk normally, then run inside without thinking about it, then she had me stand at a comfortable position.  She noted that when I run that I am running with my feet straight and when I walk or stand that both feet are a little out and when I stand that my feet are out. 
I told her that I was attempting to consciously run with a straighter stride than in the past in order gain more efficiency in my stride by keeping everything straight and that I had always ran more like a “duck” than not in the past. I told her that my wife used to make fun of my “duck walk” when walking behind me in the snow.

Erin had me run again with my natural gate without me attempting to be conscious of keeping my feet straighter. I didn’t experience nearly as much discomfort in my knee and was not quick stepping my right leg.  Part of the problem had been identified.

It is amazing how a little thing like my trying to improve my “gait” can change so many other parts of your stride and become uncomfortable. I am not saying that this is 100% of the cause of the discomfort, when running – no I think that the arthroscopic surgery a month a half ago still has a lot to do with it.  

However, sometimes it is the little things that add up to make things more uncomfortable than they need to be.  
http://rcm.amazon.com/e/cm?t=m0b348-20&o=1&p=8&l=bpl&asins=1934030686&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifrThis also showed me that it is important to have someone who is knowledgeable about how the interconnected body works – look at your running form to give you feedback and ideas about your running style.  Thanks Erin for catching this “little thing” that I wouldn’t have given a second thought about.
After PT, I went to Colby’s track and ran a mile in exactly 10:00, I used my normal running style and did not consciously try to correct my gait. Guess what – the discomfort in my knee was not nearly as bad as it has been previously when running this year, so Erin was spot on.

Now to shed some pounds and increase my fitness level, so that I don’t feel like a beached whale when I am out there running. 

Ahhhh if I could only run like I did in that picture again – those “glory days”, oh well getting old is not for the faint hearted.

Thank you Erin for all of your help – I appreciated it more than you ever will know.

“Are you doing the right thing for the right reason.”

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Originally written by Harold Shaw published at Veteran Runner © 2011 – All Rights Reserved. Excerpts and links may be used, provided that full and clear credit is given to Harold Shaw and Veteran Runner with appropriate and specific directions or links to the original content.

By Harold L. Shaw Posted in RunLog

I Will Be Running Without the iPhone

Navstar-2F satellite of the Global Positioning...Image via Wikipedia  //  
Since I returned to running on June 15th, I have used my iPhone and several running apps (see my Three iPhone Apps for Runners Review post) to track how my running is going and to see which one I liked best.

I love being outside and hearing the sounds of nature when I am running.  I prefer to focus on the run and know what is going on around me, than tuning out to the tunes.

To be honest, the more that I run with my iPhone outside, the less that I like it for that purpose. It is too big, bulky and heavy for me while I am running, whether it is in an armband, on my waist, it just doesn’t feel comfortable bouncing around. Continue reading

Why Do I Want to Run Again? June 2011

One thing that will make this return easier is that I have gone into semi-retirement and have taken the summer off to do a lot of things, but one of the main things I will be doing is running.  Hopefully, the knee holds up and that I don’t get impatient by do some stupid training routines.  I am not known for my patience and am a bit bull-headed (stoopid) at times by trying to do too much too soon. Hopefully, I have learned some patience as I have matured. We will see on this one.

I have decided to do my daily running log and most of my posts related to running at my new blog “Time to Run Again” (update – which I discontinued and now use A Veteran Runnah).  So if you are interested in my daily battle to get back in shape and the story of my return to running after a sixteen month layoff due to injury, please follow me there.

So why do I want to run again?

The answer is that I am a runner and have been one for a long time.
Nothing more, nothing less.
Now to do the work, get out there and put one foot in front of the other and run.  It feels good to be back to being a runner – it is a part of who I am, that was missing for far too long.
“Are you doing the right thing for the right reason.”

RunLog 6/17/11 – My 1st Mile

On May 17th I had arthroscopic surgery on my right knee. Today is June 17th and I almost ran a mile (only walked for about 50 yards). I am really happy with my progress so far and hopefully it continues as rapidly as it has.

Yes I know that I have to be careful to not overdo it and try to go too far too quickly. I have to curb my impatience and be smart about my training regimen. I don’t have to worry about going too fast, now I am too fat to worry about anything but getting a base built up.

After I left school this afternoon, I went to Augusta and shopped for new running shoes. I have been very intrigued with the minimalist running shoe movement and wanted to look at a couple to see if they were what I was looking for.

Unfortunately, we do not have a dedicated running shoe store in the local area (I wish we did). So I went to three different chain stores and tried on about 15 pair of running shoes.

When I tried on some of the minimalist shoes, to be honest I was disappointed with the comfort or should I say the lack of comfort in the uppers on those shoes. For shoes with fewer features, less material, they sure do cost as much or more than many “regular” shoes.

While I was looking at which pair of running shoes that I would buy, I got to thinking about how many miles I would actually put on them over the next few months. I have a feeling it will be less than I want or expect, because I have a feeling that I will have to rest the knee more often than I want too, which means that I really don’t need a high-end shoe this time..

After all the trying on of shoes and thinking about what I actually need for my current level of fitness (fatness), I finally chose the Nike Dual Fusion St.

While they are not a minimalist shoe, they fit me better than several of the minimalist shoes (more comfortable) and were about $30 cheaper than the other shoes I was looking at. The Dual Fusion doesn’t have heavy-duty stability features, which I wanted to avoid. It is a relatively light shoe (around 10 oz), and felt like they had a very cushioned ride, which I was looking for. Also the waffle tread will work for light trail running, when I am ready, which some of the other minimalist shoes would not have been appropriate.

My first run in them tonight was awkward at first, they have a different feel than my Saucony’s that I have worn as walking shoes and ran in the past two nights. After about 100 yards I stopped thinking about how I was running and just ran (slowly). When I finally settled into a good gait, the I found them to be really comfortable and I ran twice as far as I have so far. So far so good.

Course: Howard Circle Loop (0.5) 2 laps
Distance: 1.0 miles
Time: No Time
Week’s Total: 2.0 miles
Month To Date: 2.0 miles
Year To Date: 2.0
Days Run: 3
Current Streak: 3
Weight: Not Yet

“Are you doing the right thing for the right reason.”

Originally written by Harold Shaw published at Veteran Runner © 2011 – All Rights Reserved. Excerpts and links may be used, provided that full and clear credit is given to Harold Shaw and Veteran Runner with appropriate and specific directions or links to the original content.

RunLog 6/16/11

Today was a physical therapy day.  She kicked my butt – which was a great thing.  My knee is feeling a lot stronger every week, but today, when she had me do a side step-up, nothing happened and my leg crumpled.  It just didn’t know what it was supposed to do. So we worked on that for a while and at the end of the session, I was able to do the side step-up – slowly and as long as I was thinking about it.

Then I went for my 0.5 run and almost made it all the way around the loop before walking.  My knee felt  more comfortable than last night and this was after a pretty tough physical therapy session.

So far I have run a total of 1.0 mile this year and I am extremely happy with it.

“Are you doing the right thing for the right reason.”
Originally written by Harold Shaw published at Veteran Runner © 2011 – All Rights Reserved. Excerpts and links may be used, provided that full and clear credit is given to Harold Shaw and Veteran Runner with appropriate and specific directions or links to the original content.
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I Started Running Again Today – June 2011

Tonight I started running again!!!

I haven’t run without significant right knee pain since February 2010.

It has been almost a month since I had arthroscopic surgery on my knee and I am walking really well on flats and not too steep hills – stairs are still a pain, but getting better. So I decided to try running, well actually jogging (really slowly) tonight.

My run/walk wasn’t real comfortable, but it wasn’t painful there is a difference! When I ran with a forefoot strike it was a lot less painful than running with a heel strike stride. Otherwise my knee was just sore, which is a big difference from the way it felt before.

I did a half-mile loop and I ran a lot more than I walked.

Over the past couple of weeks I have gone back and looked through my old running logs to see my injury patterns and what I was doing successfully back when I was running a lot, without being injured.

I was a forefoot striker, instead of a heel striker until just a few years ago. I believe it is more efficient and when I ran this way in the past, my training logs showed I had less injuries with this the forefoot strike style of running. I believe that I changed over to being more of a heel striker when I went to a more “supportive” shoe in late 2007 that was recommended by a specialty running store, based upon my running style and a gate analysis. After changing to the heavy-duty motion control shoe my logs show a lot more overuse aches and pains and less time running as a result of that change.
Last night I started researching minimalist running shoes, because when I was running using that shoe style during 2006-2007 I ran injury-free. The NikeSaucony or New Balance minimalist shoes interest me now and over the course of the next week or so, I am going to find what fits me the best and then get that shoe.

This is the perfect time to re-train my running style back to being a forefoot striker, however, it will harder to run this way while I am first getting in shape again. However, if I am persistent, I believe that I will be better off in the long run returning to be a forefoot striker.

It felt good to be running again and I know that I am woefully out of shape!!!!

Now to get in good enough shape to do some easy trail running later this summer.

“Are you doing the right thing for the right reason.”

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Originally written by Harold Shaw published at Veteran Runner © 2011 – All Rights Reserved. Excerpts and links may be used, provided that full and clear credit is given to Harold Shaw and Veteran Runner with appropriate and specific directions or links to the original content.