Crossfit

Daily Quote: "The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs." -- Crossfit Homepage

I discovered "Crossfit" when I was searching for something to keep me fit as I slowly recover from my right knee injury, the source was from Neal Jamison blog, "Ultra Marathon Training 101," where he states:

"Because I do enjoy getting outside and pushing my
body, I turned to other things. I started lifting weights again. I began biking again. I rediscovered "Crossfit." While I don't follow their workouts to a T, I began to really enjoy the type of metabolic conditioning workouts that Crossfit prescribes: fast circuits of bodyweight or weighted exercises with very little rest. The feeling I got from those circuits reminded me of when I used to do hill sprints or track workouts. So much so, that I started incorporating sprints and hills into my workouts again. My total weekly mileage rarely topped 15 miles, but I was running again. Sprinting, running fast up hills, all out efforts. My daily run went like this: a 1.5-mile jog to the park, 20 minutes of sprinting, pushups, lunges, squats, planks, whatever felt good that particular day, then a walk or jog (if I could still jog) back. I was running hard, the way I like it."

This coming week I'll be experimenting with what I've read from the Crossfit site and will gradually replace my weight circuit routine with this new program. My right knee is improving well and I hope to return to running by the end of January. I still plan to run the "Labor of Love 50k" this coming April.

The Temple

Daily Quote: "(Paula) Radcliffe has had almost as many injuries as trophies in her career. From stress fractures to hernias, exercise-induced asthma to anemia to hematomas, she has had it all. Her body is not a temple; it is a hospital." --Liz Robbins, from her book, "A Race Like No Other; 26.2 Miles Through the Streets of New York, pg 162.

I found the above quote very cute, indeed my own body is more like a hospital and a mental ward! Running throughout the years has kept my depression under control without the expense of drugs...I need to find another manner to help alleviate my depression, walking just isn't strenuous enough to balance my mind's chemicals. The above quote is gratifying as well, if Paula can return to being an elite runner with so many physical problems in the past, I can conquer my sore right knee as well.

Today I'm not running at all, especially after yesterday's discouraging workout that resulted with knee pain at 1.7 miles of running. For now, walking will be my mainstay for aerobic exercise.

8:15 a.m. 24-Hour Fitness Club, Rainbow/Alta location. Life Fitness Treadmill set at no grade. One hour of walking at 4.0 mph (15 minute per mile pace). BORING! Need to bring my Sony Sports CD Player tomorrow.

After walking I did my usual weight circuit training that last 30 minutes.

A Small Setback

Daily Quote: "Many runners would rather eat dirt than consider taking up a walking program. They think walking is a stage you pass through on the way to becoming a fit runner." --Joe Ellis, D.P.M., from his excellent book, "Running Injury-Free."

I had intended to walk on the treadmill today but since yesterday's jog of 1.5 miles went so well decided to jog 2.0 miles.

8:30 a.m. 24-Hour Fitness, Rainbow location. Life Fitness Treadmill set at no grade. Warm up: one mile at 4.0 mph (15 minute walk), 1.7 mile jog at 6.3 mph (9:31 minute mile), Cool down: .50 mile at 4.0 mph (15 minute walk). Didn't wear a heart rate monitor as I knew my heart rate would be low as the run is short and easy.

The sharp pain returned to my right knee at 1.7 miles, I stopped jogging immediately and did a short walking cool-down. O.K., a small setback, I still need to walk every other day, maybe more, as to allow the knee to heel. I must be patient!!

Tomorrow's plan is to do weight circuit training and walking on the treadmill!

Slow and Easy

Daily Quote: "We were onto something good in our running but didn't yet know exactly what it was. Now I know. I got lucky and stumbled into the right combination of hard and easy, fast and slow, long and short running at the right time in my life." --Joe Henderson, from the article "Good Times Among Bad" in Marathon and Beyond Magazine, NOV/DEC, pg 185.

Yesterday I didn't run as to allow my knee more recovery time but did accomplish a upper body weight circuit and an hour of walking on the treadmill.

Today's plan is to jog 1.5 miles, which will be my longest run since my injury, if I feel any sharp pain on my right knee I'll stop the workout immediately.

8:15 a.m. 24-Hour Fitness, Rainbow location. Life Fitness Treadmill set at no grade. Warm up: one mile at 4.0 mph (15 minute walk), 1.5 mile jog at 6.3 mph (9:31 minute mile), Cool down: one mile at 4.0 mph (15 minute walk). Didn't wear a heart rate monitor as I knew my heart rate would be low as the run is short and easy.

No sharp pain on my right knee!!! Although my progress is very slow, I'm well satisfied as my knee injury doesn't appear to be severe and may just be a superficial inflammation injury. I'm not out of the woods yet as I slowly take precautions of adding more running mileage gradually. Of course, I'm running on the treadmill that has a soft cushioned platform and a level surface, I still have more recovery before I even attempt to run on the roads.

One Mile Jog!

Daily Quote: "Many runners try to get the most out of their runs by sprinting a the last couple hundred yards or so. Then they stand and try to catch their breath. This is asking for injury. It is also the time when susceptible individuals are most at risk of having a heart attack. Almost all exercise-related heart attacks occur just after runners stop running, not while they're actually running. This is because when you exercise, your body relies on your muscles to help pump or push the blood from your legs to your heart and brain. When you stop running, that muscle action stops and your heart and brain suddenly get less blood and oxygen." --Joe Ellis, from his excellent book, "Running Injury Free."

I always have a slow cool down after my runs, but I do have a problem when I make sudden stops during my road runs at busy intersections with traffic signals...I had passed out once during a typical stop and now jog in place when I'm at a busy intersection.

Today I attempted a one mile jog, I was very nervous as I wasn't sure if I was ready, but made a vow that I would stop if I felt any sharp pain. I haven't ran since January 6th, which was eleven days ago and was anxious to see how my healing has progressed.

10:00 a.m. 24-Hour Fitness Club. Life Fitness Treadmill set at no grade. Warm up: one mile at 4.0 mph (15 minute walk), One mile jog at 6.3 mph (9:31 minute mile), Cool down: one mile at 4.0 mph (15 minute walk). Didn't wear a heart rate monitor as I knew my heart rate would be low as the run is short and easy.

I'm ecstatic!! I didn't feel any sharp pain on my right knee. Need to continue very slowly as to allow the knee to continue to heal. I'll give my knee a rest day and will attempt to run 1.50 miles on Thursday. Tomorrow I will crosstrain with weights, walking and swimming.

After my run I also did the two exercises that Boscho recommended with no pain either, which I'll continue when I'm not doing upper body weights. The exercises were:
"1. Terminal Knee Extension - lie on your back with one weighted leg hanging over a padded coffee can or tightly rolled towel. Straighten the knee and hold for 5 seconds. Repeat. Start with 2 pounds and see if there is pain.2. Straight Leg Raise - lie on your back with one knee bent. Lift the opposite, weighted, straight leg 30 degrees off the floor. Hold for 5 seconds. Repeat. Start with 2 pounds as well and see if there is pain."

The Best Running Surfaces

Daily Quote: "The best surfaces for running are firm (not mushy or slippery), relatively flat (without camber), smooth, (without ruts or holes), and provide some degree of shock absorption. The more angled the surface, the steeper the incline, the harder the surface, the greater chances are the chances of injury." --from the book, "Running Injury-Free" by Joe Ellis, D.P.M.

Returned home last night from our escape weekend to Primm, Nevada. We had a wonderful time and now I'm back to work. December is normally very slow for cab business, but this December it'll be even slower due to the poor economy, I'll have plenty of time to walk around the airport pit!

Last night bowled in the Gorman Bishop League at the Gold Coast Hotel, our team did well winning all four games against the "A-Team!" I'm fortunate that my knee injury was the right knee as my left knee does most of the sliding and bending. I may incorporate more bowling practice into my weekly routine since bowling doesn't affect my sore knee and it's somewhat of an exercise too.

Today the weather is going to be weird as measurable snowfall is expected to greet Las Vegas Valley residents today for the first time in more than five years, according to the National Weather Service!! The high today will be 44 with a low of 33. Simply "Weird!"

8:00 a.m. 24 Hour Fitness Gym, Rainbow location. Accomplished my typical weight circuit routine without the lower body workouts. Later this week I'll attempt to do lower body workouts with very low weights with low repetitions.

I walked on the treadmill for 60 minutes with no grade at 4 mph, no aches nor pain. Tomorrow I'm going to attempt to jog for one mile on the treadmill, which for me is the best running surface with a knee injury. I'm very anxious to start jogging, but if any pain develops I'll stop immediately.

Mo' Walking

Daily Quote: "The reason walking is so valuable after an injury is that while you've been recovering the soft tissues surrounding the injured area have tried to mitigate the damage by functioning differently than normal. The muscles surrounding your injury work harder to keep the injured part from going through too much motion. Thus, other muscles are doing their jobs and assisting their injured comrade. Also, when a muscles has been injured your brain doesn't want to move that muscle. So it recruits other muscles to do the work." --From the book, "Running Injury-Free," by Joe Ellis, D.P.M.

I've been walking everyday this week at the airport "pit" as cab business has been extremely slow this month. Walking has definitely been keeping me sane, especially when the urge to run becomes very strong...my knee is in not prepared to run yet.

Allen had send me a suggestion of going to a health food store and get a tube of Arnica gel or cream. Allen states that "Arnica is really great for muscle injuries. It is made from the Arnica flower. Put it on your knee two or three times a day. Roll up your pant leg, rub it in, and let it dry for two or three minutes until it has soaked in. Great stuff!" I'll be picking up Arnica on the way to work this afternoon.

Boscho had posted the following on my last post's comment section:
OK, I don't know are you in the mood to discuss your knee injury at this point? I don't want to push or bother you too much but I think it's not that bad. According to what you said there are a lot of elements for optimism:
-You didn't notice any pain at the moment of injury
-Your knee has no bruises, nor is it swollen
-Your knee has no pain when walking on level ground or uphill
Where exactly did you get a "heavy bag kick"?
What was the location and size of "contact area"?
What was the position of your leg at that moment?
Have you had any problem with that knee before?

The answers to Boscho's questions are:
--The impact was at the lower half portion of the kneecap and upper shins.
--If I recall correctly, I was just turning around from putting a back in the trunk and almost fully standing up with a turning motion when the hit occurred
--I've never had a problem with the right knee before, but my left knee was once bruised from tripping on a cattle guard when I was at the Cal Poly Running Camp several years ago.

I've received many uplifting comments from running friends on facebook, fellow bloggers, and the about.com running forum, which was most welcomed!! Runners are fantastic people!

Today I visited the gym at 9:00 a.m. and did my typical weight circuit routine without the lower body workouts. I have continued to do light weights with higher repetitions as to become stronger without the huge bulk.

I was able to swim for 30 minutes! I mixed up the swimming so it wouldn't be so boring: 10 minutes freestyle, 10 minutes backstroke, and the last 10 minutes was the breast stroke. Swimming is my least favorite exercise activity, although I realize that swimming is a very good overall conditioning exercise as it works my legs as well as my upper body with no impact.

Back To Square One

Daily Quote: "It's astounding how many runners upbraid themselves for getting the flu or for pulling a hamstring. All runners eventually get sidelined. Work and family will always make demands on your training time, and the balancing act that modern life requires is rarely neat or comfortable. Remind yourself that running is less a claim on your time than a way of achieving better balance in the rest of your life. But also be aware that when the furnace breaks, the dog swallows a golf ball, or a deadline looms, your workout is a practical sacrifice, no blame necessary." --Marty Jerome

Yesterday was my big pity party, but today I'm back to square one and prepared to make myself better.

This morning I purchased a large bottle of "Osteo Bi-Flex Glucosamine Chondroitin, MSM with Joint Shield, Advanced Double Strength" (say that really fast three times!) as to help rebuild and lubricate the cartilage in my right knee. I've read mixed scientific reviews of Glucosamine, but it has helped me in the past with my foot and hopefully it'll work now with my knee. The product does take several weeks to build up in the body.

My current plan is no running this week, but will crosstrain at the gym as to help maintain my fitness.

8:00 a.m. 24 Hour Fitness Gym on Rainbow. My last weight training session was two weeks ago. I did the upper body weight circuits machines (similar to the Curves Gym circuit workouts) and happily discovered I hadn't lost much upper body strength. I didn't even attempt to work the lower body with weights, which will have to wait until my knee is somewhat better.

I tried the upright stationary cycle, but after five minutes the downstrokes caused pain to the knee, hence I'm not quite ready for cycling yet.

I then attempted to swim, which thankfully caused no aches nor pain to my knee. Swam laps for twenty minutes...couldn't do another lap due to extreme boredom...this is going to be tougher than I planned!

My first real day of exercising at the gym since my injury is now completed! I may walk laps around the taxi cab holding area (otherwise known as "The Pit") tonight if cab business is slow. I'm very anxious to improve, but must remember "Baby steps-baby steps."

I need to realize that I'm not burning hundreds of calories everyday from running and will focus on eating less calories per day, perhaps around the 2,000 calorie range.

DNS = Did Not Start

Daily Quote: "It’s about defining and understanding your vision. Where are you and where are you trying to get? You have to understand that. It’s more than just wanting to run faster or further. ... Once you have that plan of action, the nuts and bolts is in the execution, working day in and day out, and staying within the framework of that plan." --Bob Kennedy, Ex-Olympian

I attempted a very easy four mile run as to test my right knee for today's marathon, after the first half-mile I had decided my knee was far from 100% and would be foolish to risk further damage, I returned home by walking. Not starting the marathon this morning is the toughest decision I've ever made in my short running history. In the past, I've raced with a sore foot from luggage being dropped on it twice, sore back from lifting a heavy footlocker, plantar fasciitis injury from wearing running shoes too long, therefore I really wanted to race today even with an injury because I've done it before. I desperately wanted to continue my Las Vegas Marathon running streak, today would've been my ninth LVM in a row!

This will be the first time that I've cancelled a marathon due to an injury and it's tough, very tough...I'm still questioning myself if I'm doing the right thing as I've done so much high mileage training this fall. I keep going back and forth wondering what should I do. What advice would I give to those at the about.com forum site if he/she would ask what they should do in my situation? I would undoubtedly tell them to cancel the race, heal, and return to race again; that running is not about any particular race, but a lifetime goal of health and fitness.

I can't blame my passengers for my knee injury as they were in a hurry, I was in a hurry too, and it was indeed an accident. I've been hurt so many times as a cab driver, took a knife away from an assailant that cut my palm, cab rear-ended three times with headaches and light concussion, heavy suitcase dropped on my foot, fingers crunched by cab door, not to mention being robbed three times and survived with no injuries, but the horrible timing of this latest accident makes me wonder "why?"

My wife constantly worries about my safety, and I do sometimes take unnecessary risks by accepting radio calls from the "66 Zone" (the poorest neighborhood in North Las Vegas), knowingly picking up belligerent drunks, and sometimes gang bangers. I have to realize that I'm not immortal nor invincible and should be more cautious out there. I would look for another job, but my age (56 years old) and the horrible economy would make the job search too daunting.

I now need a plan and I have to get my knee healthy again. I don't think the injury is too serious because I can still walk with no pain nor limping, nevertheless, I'm not sure how long it'll take to return to 100%. First, I must stay fit and keeping weight off the knee; maybe swimming, cycling, and upper body weight training to start. Once my knee appears to get better I'll try light jogging on the treadmill. If my knee hasn't improved by January I'll make an appointment to see a sports physician.

I still want to experiment with ultra-racing this year, obviously I don't know how realistic that would be at this time. I need to stay positive that I will heal, improve, and become even stronger than before.

Sore Knee

Disaster has struck.

Last night was a busy work night for us cab drivers as many cowboys were coming to Vegas for the National Finals Rodeo, hence I took my cab to load at the airport as many times as I could.

Around 6:00 p.m. I had two cowgirls at my cue with about 10 pieces of luggage and as I attempted to load their luggage, one cowgirl tried to help me squeeze luggage in the trunk as the other cowgirl swung more luggage towards the rear of my cab...she then accidentally whacked my right knee with a heavy bag.

At the time I didn't notice any pain until after the ride and unloaded the cab...discovered I couldn't bend my knees without sharp pain. My right knee has no bruises, nor is it swollen, but I do have sharp pain whenever I step down stairs or make deep knee bends, strangely my right knee has no pain when walking on level ground or uphill; I haven't even attempted to try to run yet as I don't wish to create any further damage.

Today I'll be treating the knee to RICE (Rest, Ice, Compression and Elevation) and ibuprofen. Hopefully I'll be o.k. before the marathon tomorrow morning...if not, and I hate to even consider it, I may not run.

I have ran the last eight Las Vegas Marathons in a row and eager to continue my "streak," I can't even imagine not running Sunday. The weather is going to be perfect too! I'm still in a state of shock and dismay.

Last Speedwork Before Marathon

Daily Quote: "Can you see yourself running the race as you want to? Being able to use your mental power to see yourself perform well in your mind is very influential to your performance. Using imagery, or controlled daydreaming, during training and during warm-up on race day can help relaxation, hasten learning, increase your confidence, and improve preparation. From a neurological perspective, seeing truly is believing." --John P. Sullivan, PSY.D., and Bridget A. Murphy, PH.D. from article "Sweat Is Not Enough" in the magazine, "Marathon & Beyond," SEPT/OCT 2008, pg 43.

I'll definitely be using imagery during my waiting in the 2008 Las Vegas Marathon corral. Although I'll be treating this marathon as a long training run for my upcoming ultra race (Labor of Love 50k), I do want to put in a strong effort. It's feels good to have no time expectations for this race and never have I been so relaxed for an upcoming race.

Today is my last speedwork before the marathon on Sunday. Normally, I would do a tempo run at marathon pace, but today will continue to do my speedwork at my 10k pace as to make this Sunday's pace feel easy.

7:30 a.m. Life Fitness Treadmill set at a 1% grade. 8 miles. Warmup: 2 miles at 6.2 mph. Tempo run: 4 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 160 bpm. Cardiac Drift: 174 bpm. (Note: my maximum heart rate is 190 bpm) Right ankle feels much better and it's a great confidence booster as I daydream that my ankle will treat me nicely on Sunday.

Ran earlier than normal this morning, as today was Checker Cab Company's "Shift Bid" at 6:00 a.m.! I now drive Checker Cab #3977 (a 2007 Ford Crown Victoria with 97,300 miles), Monday - Friday, from 12:00 p.m. to 12:00 a.m. My next shift bid will be in six months. Needless to say, working twelve hour days will put a crimp on my ultra-marathon training, BUT I've been considering on running back and forth to work; the company yard is only 8.1 miles from home. Running back and forth from work will help scheduling training miles and save gas.

I'll definitely need a small nap before work today.