The Big Weekend is Finally Here (Not the Colorado game.....)

Back in December I set a goal of running a 50 mile trail race on September 9th, the weekend before I turn 50 years old.  At the time, it seemed so far away.  That weekend is finally here. I've trained for and ran over 50 marathons, but this has been different.  For starters, I am 25 years older than when I ran my first marathon!  The weekly mileage is certainly a step up from marathon training, but not as much as you might think.  I had a couple of  50 mile weeks, but most weeks were 20-40 miles.  It's about all a busy surgeon and family man could manage.  I also did a lot of swimming and biking while I trained for a triathlon earlier this summer.  I think the cross training helped keep me healthy physically and the variety was a nice mental break, as well.  

Despite the cross training, I dealt with a series of running related issues while training.  I've had chronic plantar fasciitis, hallux rigidus, a Morton's neuroma, a calf strain, and a hip issue that I never did diagnose.  My hip got better with a little bit of rest.  I healed my calf strain with PT, a temporary brace, and yoga.  My foot issues got a lot better when I went to a slightly wider shoe and went up 1/2 size from what I used to wear.  

I am not sure I could ever be as prepared as I would like to be for a race that will take 12-15 hours to complete.  I wish I had a few more long runs.  I should have done some more hills.  I wish I was a few pounds lighter.  Still, I am ready.  Since I started training in January, I've logged over 830 miles. I ran my fastest half marathon in years.  I've run  in torrential downpours and extreme heat.  I've run in the wee hours of the morning.  I have explored nearly every inch of Wilderness Park between Van Dorn and Saltillo.  I've done two races of 6 hours or more.  I am ready.  Hawk 50 mile trail race, here I come.

https://www.hawkhundred.com

Seeing Double this Weekend

This weekend I participated in the annual Gravel Worlds, and I decided to make it a double!. I ran the 50k ultra marathon yesterday, finishing well under 7 hours as temperatures approached 100 degrees. Given the heat and humidity, I was just happy to finish.  

Overnight rain led to cooler temperatures for the 50k gravel bike ride this morning, but the course was soft, slick, and muddy. I finished my first ever gravel bike ride in a little over 3 hours.  

Overall, I was pleased with my effort and glad to be a part of an amazing weekend of racing.  Lincoln should be very proud of this event.

https://www.gravel-worlds.com

MY EXPERIENCE WITH YOGA

I first tried yoga over the lunch hour during my first or second year of medical school.  I didn't know much about it, but I thought it might be a good way to reduce stress, which I desperately needed then.  I struggled through the poses and decided that yoga wasn't for me.

A few years ago, I gave it another shot.  Lincoln Yoga Center was a few blocks from my house and they offered a free introductory class.  I enjoyed it and began going somewhat regularly.  COVID-19 interrupted my new yoga practice.  Yoga via Zoom just wasn't for me.  Many others felt the same and the studio was forced to relocate.

Two years ago I fell down some stairs and broke my ribs.  I couldn't run or do much of anything.  I decided that I would give yoga another try.  Although I had to modify some poses, I was surprised how much I was able to do, even while nursing a very painful injury.  I went as often as I could, because I couldn't do much else.  I think yoga actually helped my ribs heal faster.  Thus, I got back into the routine of a somewhat regular yoga practice.

Now, I try to go once a week.  It helps with my original goal of reducing and managing stress. I've also become stronger and more flexible, both on and off the yoga mat. If you are looking to reduce stress, become more mindful, improve strength, balance & flexibility, give yoga a try.  There are lots of yoga videos online, but even better, give your local yoga studio a try.  

Namaste.

HOW I HEALED A CALF STRAIN IN 4 WKS

 I have been training hard for a 50 mile trail run in September.  As I began to experience more foot pain, I changed shoes to a wider, more cushioned shoe.  This felt great at first.  However, I later discovered that the new shoe I was wearing had a little less "heel drop" than my tried and true Asics Kayano.  This little bit of extra strain on the calf and achilles resulted in a low grade gastrocnemius tear.  I knew exactly what it was.  6 wks of rest should take care of it, but that was just not time I could afford to lose training.

I put myself in a CAM walker boot to rest the calf as much as possible.  After several days the pain lessened, and I transitioned to a more functional AFO brace that I got from Premier O&P.  I was able to swim and bike through the early stages of the injury, and the AFO allowed me to do some hiking on a family vacation in Yellowstone.  I took about 10 days off running.  I was able to do a 10 mile trail run very slowly a week and a half after the injury.  The calf felt pretty good, but I had to stop when my hip started hurting, probably a result of compensating for the calf.

I got into physical therapy the next week, and worked with Chuck at Snyder PT.  He's been doing ultrasound, dry needling as needed, and has instructed me how to warm up properly.  Over the next two weeks, I mostly swam and biked, and did 2 very short runs of 2 and 2.5 miles.  My calf hurt after the 2 mile run, but responded well to dry needling.  The next week I was able to do a 5 mile run with virtually no pain.  The real test was coming up though--the Dizzy Goat.

The Dizzy Goat was an important race on my calendar.  It was a 6 hour trail run in the heat of the day at Chalco Hills in Omaha.  If I could do this run, I was on track for my 50 miler in September.  If I failed, the 50 miler was in real jeopardy.

With a heel lift in my shoe and compression sleeve on my calf, I embarked on the 6 hour run last Saturday at 1PM.  Having not run more than 5 miles the two weeks leading up to the race, I was really nervous.  My calf felt a little tight after a few miles but loosened up.  At Chuck's suggestion, I used a muscle roller after every 3 mile loop, and this kept me going for 24 miles.  I was happy and relieved that the race went so well.  

I am grateful for the help and support of Brandon at Premier O&P and Chuck at Snyder PT.  Thanks guys!!  I'm also back to my Asics Kayano.  Sorry I cheated on you!  Never again!!

DIZZY GOAT COURSE AND ELEVATION

 Here is a screenshot from the Dizzy Goat Trail Run last weekend in at Chalco Hills in Omaha.  I completed eight 3 mile loops in under 6 hours.  The winner completed 10 loops!  

TEAM DIABETES--2023 CHICAGO MARATHON

This year marks the 25th anniversary of my first marathon, the 1998 Chicago Marathon.  This year, I am running the 2023 edition of the Chicago Marathon to celebrate my silver marathon anniversary and to raise money for the American Diabetes Association.

I hope you will consider donating to this worthy cause.

http://main.diabetes.org/site/TR?px=16895424&pg=personal&fr_id=13655

I WAS RUNNING THE WRONG RACE

Yesterday I competed in the Dizzy Goat 6 hour trail run in Omaha.  This marked my longest run in several years and was a significant step towards my goal of a 50 mile trail run the weekend before I turn 50.

As I completed my 8th 3 mile loop, I wondered how I got here.  After all, at track and field day in grade school, I always chose the shortest run possible, and I always got last in every race.  I was so slow and such an awkward runner that my mom took me to the doctor because she thought something was wrong with me.  I always thought running just wasn't my sport.

Through long distance running, I discovered that anybody could be a runner.  You don't have to be fast or athletic, although it certainly helps.  And endurance trail running in particular is an inclusive sport where runners of all types, shapes, sizes, and abilities are welcome and celebrated.  

All those years ago, when I thought I wasn't a.runner, I actually was, I just didn't know it.  I was simply running the wrong race.