Wrong Again

Weight 217

I saw Donna the Physio this AM. Orthotics (Superfeet) not ready and she corrected me. I DO NOT HAVE ITBS. I just have TIGHT BANDS .

Hmmmm. Tight buns -I like being told, tight bands.... not so much. Tight buns is a compliment - tight bands is a musical term.

Anyway I just have Bursitis. She also told me another week with no running. The cross training will help to keep me in shape but the core workout and the stretching is REQUIRED.

No running, No running, no running ------ Sheeit

Well lets give it another week and work on the washboard stomach.

JJ

On the Road Again???

Weight 217 RHR ?

The ladies at physio told me that I could resume running last night. Within Limits!

I ran for 15 minutes on the treadmill at the Y and then iced down when I got home and yet again this AM. Ice has been my friend. I can feel it a bit this AM but I am hoping that is the healing and not more irritation.

I am also doing stretches and squats and Romanian Deadlifts (Not carrying expired Romanians but basically bending over with weights). All of this is to strengthen my knees and stretch the IT bands.

I am also getting new inserts for my running shoes. Not orthotics (although I probably should get them) but less expensive "Superfeet" that Scott Harvie (the Ortho guy here at Inside Edge Physio) will glue wedges to thus enabling me to run with wings on my feet. And less pain in my knees.

I think I will look into getting a couple of neoprene geezer braces. That will complete the look.

JJ

Physio Can Be Painful

Weight 216 RHR?


Had the physio on Friday AM. For most of the day my knee hurt.

What was cool was I got cupped! Now before you think that there is a sexual connotation to that statement, I should put you right. Cupping is an ancient Chinese technique of using "cups" sort of tiny Bell Jars (for the scientists in the crown). These have a vacuum applied to them and then they pull blood to the area and causes the skin to lift from the connective tissues.

"Baby oil massaged onto the skin first causes a better seal to form, making it possible to use this therapy with less heating of the cup. It is often possible to slide the adhered cup around on the skin, preserving the suction seal as it glides." - That's what I had.

That's the theory anyway but I must say it made the side of my leg feel great. Donna, the Physio, says that I also have tight IT bands. Now before you think that this is a grunge music band put together by the propellerheads in the IT Department, it is a band of muscle down your side hamstrings.

OK for real explanations click here

Cupping
Iliotibial Band Syndrome
propellerheads - semi derogatory term for IT nerds.

Come on!!!!! I want to get back to real running as I have a marathon to complete. Between the cost and all of the potential injuries, this is a sport for masochists.

Plus I need to fund raise. www.arthritis.ca/joints/ontario/johnjohnston in case you want to help



JJ

Maybe I'm Back?

Knee feels pretty good today!

I will run in the pool tonight and have physio tomorrow. Maybe I can start to run for real again. I will probably go back to the "Y" to use the machines. or.... maybe I'm just a gym rat.

JJ

BUSTED! but it was Sink or Swim!

Weight 216 Time 1 Hour Running in Pool

Well the old Bursitis is not going away so the Physio folks recommended running in the pool again. After my knee hurt when cycling I thought I would try it.

So over to David's I go and slip into the wet suit. I look like a cross between the Michelin Man and a sausage (bulging at the casing). I jump in the pool and discover that the wet suit isn't buoyant enough. I tend to sink like a rock in the water.

I could barely keep mu nose above water so I jumped out of the pool and after rummaging around in the cabana found Nathan's Spiderman Water Wings. I tried them on and they barely fit over my elbows but finally they were partially on and I plunged back in.

SURPRISE - I could keep my mouth out of the water and not drown.

I merrily chugged away for 45 minutes when into the backyard strolled my sister in law Carol. (After all it is her house!) . Well needless to say I was caught with my Spiderman Water Wings on.

BUSTED!

Carol went back to work and I finished my hour. I guess I will be back on Thursday but I should buy a PFD rather than my Spidey cuffs.
JJ

On Cycling and Running in the Pool

OK

Can't do the Bridget Jones thing today. Didn't necessarily take the measurements.

Saturday

Rode over to my brother David's house. (David has a pool and I thought I would try to run in the pool. I took my bike out and rode across Oakville to his house. 14.5 km to his front door. I dismounted (always wanted to say that!) and went into the back yard with the sweat dripping off me.

I found a party in full swing, David, There was my Mother (who had come over for her traditional Saturday of coffee and doing the Jumble puzzle with David. I think David needs the help in getting the puzzle done). There was also Kristin and her three kids (Davids Grand kids and my mom's Great Grand kids - that's an awful lot of titles for some small kids). Also Dee-Dee and Kyle were up and about - unusual for 10AM on a Saturday.

I put on my shortie wetsuit and jumped in the pool and for 60 minutes did an enthusiastic dogpaddle around the pool pretending to "run" in the water. In the pool you don't sweat so it is hard to tell how well the exercise worked. I, as usual, had trouble staying afloat. I always sink when I swim.

I followed this up with a hot tub. (No beer though!)

Not being brave enough to ride home, Lori swung by and gave me a lift.

Sunday

Today I thought about doing the same thing (as I should have been doing a long run of 18km) but I changed my mind. I thought "If I am going to cross train I should really pick one activity." SO I rode the bike from our house to the far side on Hamilton on the Waterfront Trail. It was a 48 km ride return but my heart rate in riding the bike averages about 148 BPM. That is the same as my jogging but the heart rate does not get up as high.

Nice ride though and it was very busy on the Burlington to Hamilton part with people rollerblading and jogging and walking etc. Well worth the trip, I had never seen it before. Except for the smell of dead fish washed up on the shore, it is a perfect spot for exercise.

JJ

HELP - I've Been Goosed!

RHR - ? Time 38:00 min Distance 4.9km Pace - Slow

Wellll....

After running for about 6 weeks and trying to take it slow, age has caught up with me. Last night Dan joined me for some interval training. After 5 km (and incidently the farthest point from our houses) my knee gave out and we had to walk back.

Last week I did intervals and my knee was sore, then I did 16.5 km and my knees were sore. Last night was the last straw. So this morning I awoke and headed to the Drs. office walk-in clinic. Omar saw me and referred me to a physiotherapist who cluck-clucked over the knees (both hurt, but my left more than the right) and pronounced "Pes Ancerenus".

Besides sounding like the Latin noun for PEZ candy or something to do with your anus. I looked this baby up. The official term is Pes Anserine (Knee) Bursitis , also called "Goose Foot" Bursitis but my favorite, for obvious reasons is Breaststroker's Knee. Now THAT is something I could get into!!!!

So, I have been goosed. I looked it up on the web , here's what they had to say.

Pain and tenderness on the inside of your knee, just about two inches below the joint, are two of the symptoms of pes anserine bursitis of the knee. The pes anserine bursa is a small lubricating sac located between the shinbone (tibia) and three tendons of the hamstrings muscle at the inside of the knee. Because the three tendons splay out on the front of the shinbone and look like the foot of a goose, pes anserine bursitis is also known as "goose foot" bursitis.

Risk factors
Bursitis, an inflammation of a bursa, usually develops as the result of overuse or constant friction and stress on the bursa. Pes anserine bursitis is common in people with osteoarthritis of the knee. Athletes, particularly runners, are also susceptible. Several factors can contribute to the development of pes anserine bursitis, including:
Incorrect training techniques, such as neglecting to stretch, doing excessive hill running and sudden increases in mileage.
Tight hamstring muscles.
Obesity.
An out-turning of the knee or lower leg.
Osteoarthritis in the knee.

Symptoms
Pain slowly develops on the inside of the knee and/or in the center of the shinbone, about two to three inches below the knee joint.
Pain increases with exercise or climbing stairs.
Symptoms may mimic those of a stress fracture, so an X-ray is usually required for diagnosis.

Treatment
Athletes who have pes anserine bursitis should take steps to modify their workout program so that the inflammation does not recur. Other treatments include:

Rest. Discontinue the activity or substitute a different activity until the bursitis clears up.

Ice. Apply ice at regular intervals three or four times a day for 20 minutes at a time.

Anti-inflammatory medication. Aspirin or ibuprofen will ease the pain and reduce the inflammation.

Injection. Your doctor may inject a solution of anesthetic and steroid into the bursa. This often provides prompt relief.


So Rest, Cycling, Ice and Aspirin for a week until we see. I will have physio twice next week. This running is starting to get expensive (clothes, races, physi0 etc etc etc)

JJ

Sweet & Sour - Which One Are You?

Weight 216, RHR 64, Distance 16.5 Km, Time 2:08

Sunday was a long run. Dan had taken off to go camping and I ran with my MP3 Player. (Best song Van Halens Dance the Night Away - although I substituted the words Run for Dance)

I tried to extend my times. I ran for thirteen minutes and walked for one. I could really tell the difference from 10 minutes run. My knees are aching 2 days later but, as Nietzsche said, "That which does not kill us makes us stronger" - Crazy friggin German!

16.5 K more than a 1/3 of the way there (about the same with my fundraising but that's another story). Yaaaay!!!!!

I passed a lady going down Lakeshore who was in a scooter-type vehicle (a medichair for those who don't know what I am talking about). As I trotted up behind her (she on the sidewalk and me on the road), I waited until I was beside her and said "Race you to the corner?". She laughed her head off and it made me smile. She was really sweet. 4 km later I pass two people on bikes. Now usually I am a social butterfly on a run. I wave at the other joggers, give a thumbs up to people closer to me, say "hello" and generally act like a member of the Human Race.

These bikers (and to be fair some of the other joggers) looked at you stone faced or with some other vile expression and ignored you like you had just passed gas in church (or in the line at the Motor Vehicle Bureau - but that's another story).

Why is it that some people are sour and others are sweet. Ah just one of the mysteries of life but I'll tell you, I prefer the sweet ones.

Tomorrow probably hills - I HATE hills. Oh well.

JJ

DITCHED !!!

Weight 214, RHR 64, 13.8 km, Time 1:35:00

Wednesday night we ran 13.8 km. Pretty good run and I did do it at a pretty consistent rate. When I met Dan to run, it felt like a bad breakup on a soap opera.

Dan "John, I can't do the run/walk thing, my legs tighten up and I am not going to run at this pace during the marathon"

Me " So what are you going to do"

Dan " I am going to keep running, I'll wait for you at the end"

But he didn't. When I finished after 1:35 minutes he was nowhere in sight. He was gone faster than the "Runaway Bride" (Actually to keep a running metaphor he was the "Runaway Stride". I guess that he will need to keep running continuously. I'll have to get used to listening to music again. I guess I will put Van Halens Running with the Devil back on the player (Take THAT - Dan).

Another random thought from the 10K race. What is with these running "utility belts"? I saw a number of runners with their Running Room belts on. These belts hold water bottles, mp3 players, gel packs etc. They were running like Batman on his way to catch the Joker. It looked ridiculous.

That being said I have been known to festoon my belt with an amazing number of things. Well there is the ubiquitous cell phone/PDA, but also a leatherman, mini binoculars, GPS, First Aid Kit and whatever else I could find with a belt strap. This usually led to major league plumber butt. Not Pretty!

It was eerie running with ground fog coming out of the woods beside the road. It was twilight and the visibility dropped a bit. This was also compounded by the fact that when I walked my glasses would fog up as well. Couldn't see a damn thing!

The official results of the 10K are in


Place.............................761 /1045
Name...........................John JOHNSTON
City..............................Oakville
Bib#..............................19275
Time ............................1:04:51.2
Chip .............................. 1:03:53.2
Pace ............................. 6:30
Category .....................Men 50 - 59
CategoryPlace ............64/73
GenderPlace ...............454/528
Chip Time ...................7140

JJ

Got it Wrong

RHR 60 , Weight 215, Pace 7:34, 58 minutes, Altitude - Who knows but it was steep!

I thought we were doing a longer distance last night but instead we did hills. We ran about 7.5 Km in 55 minutes but most of it was between a large set of stairs and a large hill down into a river valley.

At the bottom is a park, so we ran from the stairs to the hill, up the hill, down the hill (to fetch a pail of water?) across the trail to the stairs, up the stairs, down the stairs and repeat - repeatedly.

I think even Dan was tired. I was not too bad (Step Aerobics paid off)

We will do the longer distance on Wednesday or maybe Friday.

JJ

Better than a 20 yrs old!!!

RHR 58

Andrew (my son who currently resides in Guelph) came home today (let the bells ring and the birds sing!!!) for a couple of days. Free food and dentist appointment I think.

His RHR - 66 ... mine 58 . I win!

Yesterday, after I finished the HBC 10K, this nice Asian couple asked Jeff to take their picture to commemorate the event. They also insisted I join them. So here is the picture of me with the random Asian couple.

Tonight we do a longer run.

JJ

Happy Canada Day - Finished the HBC 10 Run for Canada!

Weight 215, RHR 64, Distance 10K Time 1:04:48 (unofficial) Avg Pace 6:17/Km

For those interested in sponsoring me go to www.arthritis.ca/joints/ontario/johnjohnston.htm

Please!

Happy Canada Day! Instead of sleeping in, then leisurely reading the paper and having coffee - I am up warming up my legs (Heating pad and Magic Bags) at 6AM. At 6:45 my friend Jeff (Father of Dan) ,who I have known since high school, picked me up and we drove to Ontario Place on Toronto's lake shore.

I registered while Jeff tried to find a good camera location. Here is a picture of the start of the race. I am easy to see. I am the one in the Red Shirt.

There were over 1000 participants. I am not sure where I came in as they seemed to not have my race time. Oh well, I know where I was - somewhere around the 700 mark.

I looked at the results and the winner came in at 30:11.2. Bugger! I was just at about the 20 minute mark, barely getting warmed up when this little snot came running back the other way! (Actually more power to him - he is probably a very nice person).

At the time, I was running companionable beside a nice old guy (probably my age but this makes me feel better). I could keep up with him as he was wearing a leg brace and was clearly favoring one side. We chatted for a bit (Early in the race - at this point I COULD chat)

Me: "How are you"

NOG: "Great how about you"

Me: "Managing, how long have you been running?"

NOG: "18 years, You?"

Me: "About 6 weeks"

NOG: "You're doing pretty good, How's your heart rate?"

Me: "176, if it goes to zero then I know I'm dead!"

NOG: "Over the past 15 years I have seen at least 10 guys die running."

Me: "You're kidding!"

NOG" Nope, really! Excuse me I gotta pee."

With that little bomb dropped he ran to a nearby PortaPotty and disappeared. DIED!!!

Who said anything about dieing?

He and I played leapfrog for a while until he passed me and disappeared into the sunset with his leg brace. He wasn't the only one, towards the end some bozo with TWO leg braces passed me. Maybe I should get a leg brace, that way it looks much more courageous.

Running behind people is an education as well. Ladies, if you are built on the more generous side don't wear tight underwear beneath your running shorts. Not only is it jiggling but there are a lot of bumps. Go for the thong or go commando. It will look much better. Myself? Does a Scot tell you what's under his kilt?

About 3/4ths of the way through there is a hill. You can see this clearly on my Heart Rate monitor. Here take a look...

It is that little bump before my last walk break. Note also the big finish where the heart rate goes way up.

If you click on this pic you might be able to see all of the gory statistics but actually I did pretty damn good I think. My pace was pretty consistent and I felt good when all was said and done.

Anyway, I ran with a bunch of long lean ectomorphs and did pretty well. Here is a picture of the end of the race and then my obligatory big finish picture.

This is the big finish picture (or I am trying to air my armpits). Please do not look in the background for people holding their nose or retching. This is a big day for me.

Tomorrow we run again.

JJ