the bare minimum

Deciding to protect the foot and only do cardio once a week.   The stairmaster at MTSU is different from Sewanee.   A more straight up and down motion which gives better flat foot and heel pressure so it's better for my foot.  I sweat like I was crying.  

25 min-  Stairmaster MTSU Level 11

Been really protective of the foot, wearing the boot a lot, using the bone stimulator every night and taking supplements.  

To be realistic, everytime I do anything weightbearing with my foot, it compromises healing.    I'm going to save it for when I need a light hike or once a week cardio.   I do need to do some strength work.

Hill climbs on the bike

I think climbing hills on the bike will be my next thing.

I'm tired of working out inside and the Dr. told me biking is "fine".   I've been wearing the boot at while I sleep and most of the day if I have nothing to do.  Bone stimulator every night and a supplement regimen.  I'm optimistic that I'll be healed in about 8 weeks.

Medical bills are mounting.   With copays and deductibles, I've spent several hundred and that is with Cigna Insurance.     I had to pay the full $420 for my CT scan.  I have a $450 deductible for scans.  Next one will be free.

I left my bike and (motorcycle) in Sewanee and will try the full Rourke's Cove Road pedal climb the next time I'm up there.   I used to run this road all the time.  It's a brutal 3 mile climb of 1000'.   I know I will not be able to do it without stopping.

Wednesday, I did a third of the hill as a trial run... passing by the beautiful flowering wysteria trees.  Sure beats stairmaster.

News from my masters friends:

- Randall M65 sprinter is back on the track and after 2 knee surgeries, he's threatenong to go below 30sec in the 200m.

- James Chinn  is absolutely smokin'  .... turning in the fasted 400m time in the nation for M50 - 54.59.  James is turning 55 this year has been turning in his fastest times in 3 yrs. 24.58 - 200m / 54.59 400m.  That 400m time would have won gold last year. So, maybe I still have a chance to improve when I come back.  James - congrats on "running your age" in the 400m!

cardio

Did the usual 30min sweat on the stair master.  Am now using the bone stimulator every night and wearing the boot at least half the time, including at night.  I think I'll get another xray sometime in late June.  

Other things I plan to do to promote healing are to take an advanced bone supplement;  and instead of starting my day with tea and sugar, I'll be doing a Spiru-tein shake that has protein and a broad nutrient spectrum.

If all else fails and a non-union is evident at the end of summer, I will have the surgery.  The Exogen bone stimulator claims an 86% success rate for non-union fractures.

I'll continue to be an athlete and do core, resistance, and flexibility work.

Probably best not to do stairmaster more than once or twice a week.

Back to some cardio, Dr. visits, injury update

It had been 2 weeks since I did any cardio and I did 30 min on the stairmaster on Monday at the Fowler Center in Sewanee.

I've been confering with 3 different Drs. on this injury.  Tomorrow I will be getting my Exogen bone stimulator to help with the healing process.  The thing that all 3 Drs agree on is that this injury has a good chance of healing without surgery.  Dr. Willers says 75% chance, Dr. Rod says "probably heal on its own eventually and NOT be a non union", and Dr. Giles says it's in good position and will probably heal on it's own.

Treatment recommendations differ widely.

Dr. Giles, a beautiful young woman - almost young enough to be my daughter - gave me a recommendation that was nothing short of devastating:  90 days, all spring and most of the summer in a tall 3 strap boot, even sleep with it on.  I basically told her I didn't think I could do it.

I asked Dr. Rod about that recommendation, he replied, "Exactly - overkill, but certainly sound advice. He/She probably knew that you weren't really going to wear the CAM boot for 90 days and know a type-A person when they see one ;-) Unfortunately, there is a traction pull of the peroneus brevis tendon right on the avulsion fracture and it is desirable to not that occur, so try to avoid side to side/eversion/twisting movements of the foot/ankle when not in the boot. "

Dr. Willers says it's ok to bike and I absolutely don't need to wear the high boot.   He said he'd know more after about 6 more weeks and the use of a bone stimulator.

What to do?

I have no illusions about running this summer.  I will give it 4 months or until Sept. to heal.  If it shows negligible healing at that time, I may opt for surgery.  (If I have surgery Oct. 1, I should be running by Jan.)

I need to give this injury a real chance to heal.  Once I start the bone stimulator, no unnecessary walking, hiking, etc...  until I get my next xray in late June or early July.   I intend to wear the boot most of the time and even may try working out in it.  Probably stationary bike.  Maybe that's a pipe dream.

Nevertheless, I haven't worn the boot for 12 weeks and in that first 10 weeks of not wearing the boot, some healing did occur despite my relatively active life, although it really wasn't as much as I expected. But, with the use ofthe bone stimulator, I'm hopeful the next 6 weeks will bring about some solidification.  There are some dietary things I should do, but will be really hard - cutting out sugar, salt and caffine is supposed to help more than eating mega doses of calcium. That will be harder than working out.
Here is a supplement regimen that is supposed to help bone healing: zinc; 12 to 30mg, copper; 1 to 3mg, calcium; 800 to 1200mg, phosphorous; 800 to 1200mg, silicon; 5 to 20mg, vitamin C; 500 to 3000mg, vitamin D; 800 to 2000 IU, vitamin K; 250 to 1000mcg and vitamin B6; 25 to 50mg. Read more: http://www.livestrong.com/article/265314-how-to-eat-healthy-to-heal-broken-bones/#ixzz2SeKhoCDG


Here is the comparison: Feb. 11 to Apr. 23:

Waiting - updated

UPDATE:
I still haven't heard from my Dr.
I have an appointment tomorrow with an in-network physician who prescribes the Exogen bone stimulator.  According to the guidelines, I meet the 4 criteria for prescription:  a non-union fracture less than 1cm, more than 3 months from injury where clinically significant healing has not occured.  I hope to get this devise as recommended by Dr. Rod and others.
-----------------
I'm ok with missing this track season  ... if that's what it takes to avoid surgery and heal completely.

As my friend James Chinn said, I need to take the long view.  (James is having a great season, posting 200m times at age 54 faster than he's run in 3 yrs).

I'm waiting for the Dr. to give me instructions on what I can do.   He is under the assumption I want to run ASAP.  I wish I could talk with him again.  I don't NEED to run anytime soon.

Dr. Rod, a triathlete and orthopedic surgeon looked at my xrays and told me he thinks it will probably heal without surgery and NOT form a non-union.   Thanks Rod for your input!  He also suggested what many have already suggested:  using an Exogen ultrasound bone stimulator.

WHY hasn't my Dr. suggested this?  I left a message on his voicemail requesting a prescription for this devise.

I checked with Cigna and they cover it.   In their recently updated policy on such devises, they cover it specifically for 5th metatarsal fractures.

I just have to be careful.  I've not worked out in a week.  Maybe I should go tonight.

Will update as soon as I hear from Dr. Willers.

This injury is bad but not career ending.  I still may be able to sprint forever.

Still not healed

More disappointment.

Xrays showed I'm not healed... I regret not having the surgery.  I'd have been racing this month if I did.

The bone has healed at least about 2/3s from the inside still leaving a gap on the outside.  Doc Willers said he wasn't comfortable making a recomendation until he sees a CT scan of the bone quality at the healing point.  If it looks ok, I may be able to start some running.   CT scan will be this week.

Here are the comparison xrays - first is 10 weeks, second - the most recent now at 16 weeks.

MARCH 8

APRIL 23

MARCH 8 

APRIL 23

Was pretty bummed. Bought some bread. No track anytime soon. More later.

hiking and more stairmaster

After a mid afternoon stuffing at the Chinese buffet, I thought I'd better hit the stairmaster for the second  consecutive night.  So, after hiking all day, I went.   I'm going to need to drop 5+ lbs to get light on my feet to run again.  Goodbye carbs.  I can do it in a week if I watch my diet.  No amount of working out alone is enough to drop weight (as my Dad has conclusively proven).  After the buffet today I was pushing 149 lbs., up a few from last week.

Stairmaster is good foundation.  My heart rate yesterday after the big hill hit 172, today about 164.  I could start doing it nearly every day.

100m jog, dynamic stretches 

Stairmaster - 20 min hlll program lvl 14

My foot and ankle were a little more sore than yesterday.