Monday, April 29, 2013

Waiting - updated

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.

Tuesday, April 23, 2013

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.


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

Sunday, April 21, 2013

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.

Saturday, April 20, 2013


Went to Sewanee's track meet today.  I thought I'd be running in it, thought my foot would've been healed by now.  Now at 16 weeks, it should be soon.

Was REALLY sore from yesterday's workout.   Glutes and ads especially.  But I did a hard cardio today anyway.

150m jog, dynamic stretches, drills 
2 min rest 
Concept 2 rower  - 2000m  - 8:11 
Stairmaster - 20 min hill program lvl 13

It was hard and a good sweat.  I did the hills on the stairmaster with no hand holding and on my toes.

Tues, next xrays.

Friday, April 19, 2013

resistance - squats, leaps, bands

Resistance work today.   Maybe Stairmaster later.
25 Bulgarian split squats w/ 40 lbs each side 
50 glute thrusts with bands  each side 
3 x 15 double leg squat jumps 
hanging abs, pushups, pullups
Man, I'm outta shape.  Need to up my workout frequency and intensity to prepare for running.  I expect  to be on the stadium stairs next week if the Dr. says ok.  Of course the Dr. will say wait... to be safe.   I don't think he understands how running stairs is way less impact than even running on grass.  

Tuesday, April 16, 2013

stairmaster and hike

Did a 5 mile hike today followed by a workout.

My foot feels ok, I did a full sprinter warmup today before working out.  Was a little sore from Friday's strength.

150m jog, dynamic stretches, drills 
adductor and quad resistance 
Stairmaster - 24 min hill program level 13

Ankle was sore after the hike, on the inside of the ankle opposite the break.   Seem to have a lot of aches and pains considering I really am not training seriously.   Ankle, foot, back, and left hip.  Afer this lingering back issue, I doubt I'll do anymore rowing.

Looking forward to getting up early and working out at the track/stadium/field again.  Hte working out inside this time of year.

Sunday, April 14, 2013


Because of a minor back issue caused by the rower, I did squats and single leg box jumps on Friday night.   The Fowler Center was almost empty at 9 pm ... the 2 people in there besides me I knew, which was cool.

I've been testing the foot,  running in place on mats.  It feels ok but is sore a little afterward.  My mother who had this injury said that it will continue to hurt a bit after it's healed.   I am also doing some calf raises in preparation for running.   Next Xrays are in 9 days, 6+ weeks since my last set.   This Friday will be the 16th week and I'm hopeful.  I expect I'll be running grass and stadium stairs in a few weeks.
150m jog, dynamic stretches, drills 
3 x 15 single leg box jumps 
2 x 15 squats with 40lbs 
2 x 50 single leg calf raises
The title of this blog... Sprint Forever may be wishful thinking.   Don't know if I will be able to sprint forever.   This time off has made my body less suited to the sport, even though I am a decent weight - about 145-6.   I need to ramp up on the resistance bands or I'll get injured if I try to run fast too soon.

I do miss the track and am sad to have missed the college season.   If I do compete again, June will be like Nov or Dec... and not even that fit.  I have no plans to go to the Nationals in KS, unless I surprise myself and start running fast again.  I think about last year at this time, running meets every weekend for 6 weeks.  Yesterday was the Boston Moon Classic at TSU... the same meet last year where I beat all the Sewanee guys in my heat and was consistently running in the 55's.  Seems like a lifetime ago.
I looked at the results this year... I would have beat a few guys again.   I also think of my former teammates from Phily getting ready for Penn.  What an adventure that was.

Maybe I'll eventually get back.

Tuesday, April 9, 2013


Second consecutive workout in 2 days.   Did one bout on the rower and my back started hurting so went to stairmaster.  Very good sweat, sustained heart rates of about 150.
150m jog, dynamic stretches 
Concept 2 rower 
500m - 1:44 
stairmaster - 20 min hill program level 13
Some slight burning in the injured foot but no significant pain other than some ankle soreness.  One month from today is 18 weeks and hopefully the beginning of regular track workouts.

My weight is under control... around 146.

Sunday, April 7, 2013

rowing intervals again

My first workout in almost a week.   I feel as if I'm in the worst shape I've been in in 2 yrs.  I was fighting off illness this week, had a brief bout of achiness and fever.

I did a 150m jog on the track.  Foot felt fine.   Even did a few steps of high knees on my toes.  Fine.  Still 2 more weeks til next appt.

The first one was a maximum effort and the others much slower.  3 min rest in between.  After 3 min after the first row, my heart was still close to 140

150m jog warmup 
few stretches 
Concept 2 rower 
4 x 500m - 1:39, 2:04, 1:59, 1:58

My appetite has not been huge.  My weight is down to 146 which is better.

Tuesday, April 2, 2013

rowing intervals

Did some sprint intervals on the rower with limited rest.   First one was too fast (sound familiar?)
4 mile hike  
Concept 2 rower 
4x 500m - 1:43, 1:54, 1:56, 1:57  - 2 min rest
15 minutes stairmaster - hill program level 12
As Dr. Matt said, I think I'm still 5 weeks away from declaring myself 'healed' ... due to my activity, (not a 'good patient.')   My next set of Xrays on 4/23 should tell.

Regarding lifestyle .... as when I was 16 and couldn't play sports during shoulder surgery recovery, I now wake up and grab my guitar instead of my spikes.... which is a good thing.  I also notice that with a few extra pounds, (I'm about 148) ... my face looks less drawn, actually younger.

I'm thankful for a nice hike in the Cumberland before my workout.   It's wildflower season.