Monday, August 19, 2019

Running Injuries

Over the last couple weeks I’ve been dealing with some knee pain. I think it started by doing some hard running on the track and then was finished off by the down hill repeats on the trail. It doesn’t keep me from running but it is quite painful when I start running. It also causes me to change my stride. The picture above is the result of the changing stride. My right, side to compensate is taking more of the force pressure and therefore is shuffling more than it is lifting. On a recent trail run I took my eye off the trail for a split second and down I went. My right foot caught a root. I landed on my right knee and right elbow and somehow also landed on my left knee and left hand. I laid there for a minutes or so. Stood up shoot it off and finished the run. I had no choice I was 40 minutes running or a great deal more walking away from the car. 

This past Saturday I did my first race of the year, the Wild Duck 5K Cross Country Race. I’ve done the race a few times and had such a blast last year I decided to do it again. I took an extra long warm up to get that left knee working pain free. It kind of worked. I took the first mile out very conservative for me and then cruised the next 2 miles. I didn’t want to risk pushing so hard that I did more damage to my knee. I finished in 21:39. Last year I ran 21:16. I’m satisfied with the race this year. After the race I stood around talking to folks then I hobbled my way through a warm down. I knew damage was done. 

Yesterday I made it 4 steps into a run and stopped, my knee is damaged. This is the first running injury I can remember in a decade or more. I’m going to heed the advice I give everyone, rest. I’ve got a week this week where there is some forced rest coming up. I have one of those medical screening tests where you have to fast the day before and I’ll be out the day of the test too. That’s as good an excuse as any to take the next 5 days off of running and hope for the best. I won’t just lay down. I’ll swim and I can ride without any pain. There is also a great deal of mobilization and yoga in my future. I’m confident I can work it out in a week. 

It’s a good life.....

Thursday, August 15, 2019

Running and Marines

Stupid Workouts - a couple weeks ago I decided to jump into one of my buddy’s workouts. What he described seemed easy enough. Down hill repeats. He had 3 weeks to go before his Leadville Traill 100 debut and downhill running is not his specialty. We met in a trail parking lot, ran 20 minutes to to the top of a hill and then started our workout. We ran 10 x 1/4 mile down the trail and walked back to the start. I really enjoyed the first 3 or 4. On each I picked a line I wouldn’t normally choose challenging myself to be comfortable on any footing. All was going fine. On 4-8 the workout started to get to me. First of all my friend is the ultimate half stepper. He will never let you pull along side, he always has to be a half step ahead. He’s also notorious for doing workouts too hard. So here I was feeling quite good pulling up along side of him just to have fun. Every time I did that he would surge ahead. I finally gave up at 8 and simply jogged the last two. It’s been 3 weeks and my IT Band still feels those down hills. I should have called it a day the first time he half stepped me and just run on the trails while he finished his workout.

Other than doing stupid workouts It’s been a great week. My wife is out of the country in the Middle East. She’s having a blast making new friends and seeing a new country. I highly suggest you go to that part of the world. The people are incredibly warm and friendly. Our son is in a completely different part of the world doing his work as a US Marine. That’s him on the left in the picture. Because he’s off doing his work contact with him is rare. But this week he and I have been in constant contact. He texts me any time he has down time. Almost all of the banter has been about our mutual love for music. New Tool songs on Spotify or the bus driver blasting Green Day. He’s gone for at least 4 more months. It’s hard knowing he’s doing really dangerous things while he sleeps on the ground where who knows what kind of snake and spider lurks. It’s always great to hear from him no matter what the topic is. Just knowing he’s ok makes me sleep a little deeper. 

Back the training. I did a MAF test this week. I haven’t done one in a really long time. I ran 10:15 miles for 4 miles. That’s kind of pitiful for me but it is what it is. Thing think I do know is at that effort I can go for a really long time. My goal is to comfortable do a trail 50K in November. I’ll have to up my running distance over the next few months and the only way to really do that is to slow down first. Next MAF test is in 3 weeks. 



Sunday, July 21, 2019

July 2019

It’s been almost a year since I last posted on this blog. Time does fly. A few stats before I dig into the topic. I must report that Niki is doing great. I know a number of people reading this also follow me on Instagram and know our dog Nike had a big scare with rat poison. We almost lost her. Lucky for us she’s made a full recovery.


  1. 130,000 - That’s the number of miles I’ve flown since the last time I posted. 
  2. 10 - That’s the number of pounds I added since the last time I posted and more importantly the pounds I’ve struggled to lose. 
  3. 37 - According to Strava that’s the number of activities so far this month. Those activities include running, cycling and yoga. 

130,000 miles - It’s the work that I do. When I worked at Road Runner Sports I was the source of information for the brands. I would spend a great deal of time being prepared for every meeting I had with them. I wanted to be really knowledgeable about who what buying what and why. It turns out they wanted that kind of information too. When I left RRS and started working for the brands I still wanted that information but it was hard to come by. Nobody around the world could provide us that information. Yes, there were sell through reports from retailers but that was not the real picture. Just because a shoe is selling doesn’t mean the true end user, the runner, was buying. One year about 9 years ago I was heading to Kona for the Ironman World Championships. A friend of mine, John Duke asked me to help Newton with their shoe count at the race. I enjoyed that day and through the years have simply taken over the entire process. About 5 years ago New Balance contacted me and wanted to know if I could take my process and apply it to the NYC Marathon. That’s 2400 athletes in Kona spread out to 50,000 athletes in NYC condensed. I figured it out presented my ideas and they hired me to do 7 events the next year. The process today is not even close to that first year. The data is deep and rich. In the last year I’ve been to the following events, 5h Ave Mile, Bronx 10 Mile, Reebok Women’s 10K, Ironman, Kona Beijing Marathon, New York City Marathon, Shanghai Marathon, New Balance Indoor Nationals, London Big Half, New York City Half, LA Marathon, Boston Marathon, London Marathon, Brooklyn Half Marathon, Westminster Mile, London 10K and the New Balance Outdoor Nationals. The database is not in the millions of runners and the clients are the whose who of running shoe brands.

10 - At the end of last year I stepped on the scale which I rarely do. It said 160lbs. That kind of scared me. When I did my first Ironman which happened to be in Kona I weighed 129lbs. When I had my best string of years between 35 and 40 I weighed 145lbs. I was comfortable at 150lbs. I was not comfortable at 160. Over the last 6 months I’ve done a great deal of “training” and feel myself getting faster but I hadn’t lost a single pound. 3 weeks ago I made a big change in my daily diet. Low Carb/High Fat. For that three weeks I probably went too low on the Carbs. I could feel in in my workouts. My weight however reacted. I dropped 7lbs. It’s a work in progress but I’m quite happy with where I am today. I have a plan, my wife is bought in and I feel better today than 2 months ago.

37 - My fitness is a funny thing. When you get to a really high level of fitness it’s very difficult to feel fit. I like to feel fit. When I’m traveling around the world I do my best to keep that feeling. I save most of my running for the road, ride indoors during the week to save time and swim when I can which is usually twice a week. I maintain my 15 minutes of yoga ever day. Now that I have more time I’m able to up the workload which brings me to 37. My week right now looks like this, 3 runs with one on the track, one long on the trails and one off the bike. The bike is the big time consumer so I’m choosing frequency over single ride distance. This past week I did two rides of 2:15 or so and 3 rides of one hour. Swimming is where I feel my fitness good or bad. When I’m swimming well it feels really good and I feel quite fit. Right now I manage 3 swims. All three are master’s workouts between 3,000 and 4,000 years. One is done at the local 50 meter pool which I love. I’ve been in the 1:35 per hundred lane and it’s beginning to feel too easy. I’ll move to the 1:30 lane for one or two workouts next week to see how fit I’m becoming. When I’m really really swimming fit I can comfortably swim in the 1:25 lane.

That’s it after a year. I’ll try to stay a bit more current.

It’s a good life........