two more neighborhood circuits, PT

Been an exceptionally cool spring, overnight lows in the 50ºs F.  in Atlanta, 53º tonight in Sewanee... that's cool for the end of May.   Years past, I was swimming in the lake by now, and it has to be in the mid 80ºs everyday for the lake to warm enough for me to want to swim.

Did the usual bike circuit on Wed and Fri, and some PT on Thurs.  Wed, I did the circuit twice, Friday, 3x.  Friday was obviously longer and harder.   Here is the HR data:

None of these hills are long, 3 hills per circuit and longest one is 1/3 mile.  2 of the 3 hills have a long downhill preceding so they aren't as hard. 

Thurs, doing sets of 15 single leg body weight squats down to 60-70º (short of 90º).  Getting stronger and knee feels ok.

Compared with some of my friends I've met on the Meniscus Tear FB group, I'm doing quite well.  I know a guy who is also a masters sprinter 20+ yrs younger than me and is just a week behind me and he's having problems, still swelling, weakness, can't walk stairs without pain.  No problem for me.  He is considering a steroid injection it's so bad which doesn't bode well.  I must say, I've had almost zero swelling past the first week and even then it was minimal.  Never used ice beyond the first week.  

Thankful for this repair and I think it's going to 'take.' 

Ate some rare cookies (Whole Foods) so fell off my diet a little but still 144 lbs, 3 lbs lighter than I was.

I'm going to alternate days of bike and PT ... 3 days bike / 3 days PT, and 1 day rest/upper body.  If it starts to hurt I'll back off.  

Been practicing music everyday, lately it's been Renaissance Lute, and I took a church gig in a week.  Actually bought an alto lute off of Amazon of all places.  Probably will end up returning it.  

neighborhood bike circuit

In Atlanta in Roya's hilly neighborhood I did my first light workout on the bike on Monday.  The weather has been unbelievably cool and wet.  I don't think it got about 65º today which for the deep south end of May is very cool.  The ups and downs provide a variety of sprints and rests, definitely a workout.  I did this short circuit just twice and maybe I'll try it 3x.   

Eating better and have lost a little weight being here.  About 145 lbs.  Planning to do another lipid panel next week to see where I'm at.  

Had my final follow up with my surgeon over zoom today. 15 weeks post op. My root tear was unusual in that it was 1 cm from the native root insertion point, and Dr. Saliman affixed both the medial meniscus and root stump to bone via the tibial tunnel as well as repairing some medial complex/ degenerative tearing with the Novostitch.  Difficult repair.  I've got full range of motion and am happy to be able to aggressively bike more often.  I also saw some photos I hadn't seen before of what looked like some significant arthritis in a spot on my trochlea.  Interesting that I'm not feeling any pain from that area.   

More focus on strengthening will begin next month and continue through July, and then, hopefully a return to sprint training by late Aug. I'd be hard pressed to fine anyone else who would have attempted this repair on a 64 yr old track athlete. 

Dr. Saliman said he's "crazy" to do these types of repairs since there is more money to be made in total knee replacements. So, I am very grateful.   Also, very fortunate to get insurance to cover this.

bike climb and ride

 Thurs did a hard bike climb, fastest post op, then did a up tempo ride on Friday.  

The climb was no picnic.  One minute faster than my previous best post op.  Still not close to what I was doing in shape.  

Max HR - 186

HR over 164 - 19:55

HR over 170 - 15:23

HR over 180 - 3:44

Avg HR - 167

Avg speed - 5.6 mph

Total time - 24:50

On Friday, I attempted what some might call a 'zone 2' workout.  I've always considered this 'zone 2 concept' BS but as I'm rehabbing and trying to burn calories, it's probably not a bad idea.  It's easy and not taxing and I can do it pretty much any day... and every day. 

This was just a little more aggressive than a recreational bike ride with some occasional standing, small hills, and brief sprints.  2/3 of the time, my HR was below 153, avg 147.  

Below are the stats.

Bike ride:

7 miles

30 min (5 min was not recorded in HR data)

Avg speed - 14.5

Avg HR - 147

Max HR - 172

Going to need to be a bit more consistent with my strengthening exercises.  Doing single leg 45º squats with affected leg is good PT.   

sprints on the bike and rower, accountability

Yesterday I went to the gym and did just 2 hard sprints on the rower.  I was going to do 3x500 w/ 1 min rest but after 2, I was spent and I though maybe I shouldn't bend my knee so deep. 

Concept 2 rower

2 x 500m w/ 1min rest - 2:02, 2:04

HR #1 - 167, #2 - 176

HR only recovered to 139 between reps.  

Bike 300m sprints w/ 2 min rest, pretty much all out and standing most if not all the way.

Bike 

4 x 300mw/ 2 min rest

max speed mph and max HR by rep:

#1 - 26.5,  159

#2 - 25.0, 167

#3 - 25.6, 169

#4 - 24.4, 169 

It was not much but better than nothing.   

I've been sleeping a huge amount, including naps, at least 9 hrs a day.  Had been staying up til dawn practicing music but am trying to normalize my schedule.  Went to bed 'earlier' about 3:30am, woke at 7:30, then went back to sleep til 11:30am.  Then took a short nap til 1:30pm.

I think the biggest thing I've lost without track competition is accountability.  For example, the lack of accountability I have with being dedicated to workouts and pushing it to the max.  The lack of accountability I have in my diet and the 5 lbs of stubborn fat I've gained around my mid section.  Competition and achievement demands accountability, and presently, I have none.   I need to get some.  There is being in shape, and there is being in elite 400m race shape.  I'm not even close and may never be again.  When I'm finally able to run, presumably in late Aug, it will take at least til late Nov to scale up to regular workout schedule.  Then it will take at least 6 months of hard work to get back, if my body can handle the training.  

IF

3rd climb in a week

Saturday, I did my hardest climb up Roarks Cove Rd post op.  Took a day to recover.   Fastest post op but still nothing like what I was doing in 400m shape.  Routinely I was doing 23 min with hard but not full effort.  Sat was 25:45.  

Here are the stats. 

Max HR - 187

HR over 164 - 18:39

HR over 170 - 16:51

HR over 180 - 6:45

Avg HR - 166

Avg speed - 5.5 mph

Total time - 25:45

The longest my HR has been over 180.  I started a bit fast and then saw the weird guy walking on the road, a guy I see a lot, I call him 'killer on the road'... always in a white T and camo pants.  I saw him at the beginning of the big hill and wanted to get by him quickly so I pushed harder than usual.  

I need to start doing some stand up sprints on the bike.  

My weight is unchanging, 146-147.5

Scheduled my followup with surgeon on May 27.  

turning point, bike

 I did what I said I wouldn't do but it's ok.  Today was the best my knee has felt post op and the persistent medial pain has pretty much disappeared.  That's a turning point.

So, I biked Roarks Cove Rd again, 2nd time in 3 days.   This time I took it easier than the last 2 times and was 45 sec slower overall.  Still hard though.  HR Stats are similar to Mon but less time over 170.

Max HR - 185

HR over 164 - 19:13

HR over 170 - 12:41

HR over 180 - 4:25

Avg HR - 163

Avg speed - 5.2 mph

Total time - 26:55

I need to mix it up so next I may try stairmaster.   Strengthening with resistance will start next month.  

The dichotomy between breathing and HR is interesting and really a disconnect.  I can sprint a 200m and when in shape HR goes to 160 but using full lung capacity and breathing hard.   I can be on a bike climb and be breathing only moderately hard not using full lung capacity and be hanging in the 170s and be somewhat comfortable.  

Going to see if Bill M. wants to do the big climb at Raccoon Mtn.  He's had some afib issues so I may do it alone.  

How's this for a pillowy seat... two seat covers.  No sore butt.

 

bike climb

After 2 solid days mostly off my feet, my knee feels as good as it ever has post op.  Today was what will be my weekly bike climb.  At some point I'll ramp up to 2x/ week.  It was really tough because I lost some fitness this past week and I started too fast.  If my HR is 160 before the big hill, I'm going to suffer, and I did.  

It was the same exact time as last time, 26:10, but HR was higher.

Max HR - 185

HR over 164 - 19:28

HR over 170 - 15:17

HR over 180 - 4:50

Avg HR - 166

Avg speed - 5.4 mph

Total time - 26:10

Starting to lose some of this weight, hopefully will get under 145 consistently.  School is officially over and looking forward to doing some late night practicing in the church and getting this leg strong so when I attempt to run in 3 months, I'll have no issues.  

 

 

 

Worst travel nightmare

I was hoping to spend the weekend with my parents visiting family, but I never made it, thank you American Airlines.

Here is the rundown of what happened:

1) May 7 flight 5214 scheduled to leave from Chattanooga to Charlotte then to Scranton/WilkesBarre. I had a rental car reserved in Scranton to drive to Binghamton.  Got up at 2:00 am, left Sewanee late (3:20am, add +1 hr for time zone change, Sewanee is Central, Airport - Eastern).  I traveled 75 minutes to airport, speeding up to 95mph in the rain to get the 6:00 am flight.  Flight was delayed 2.5 hrs! ... so because I would miss my connection, I rebooked the same flight next day because I didn't want a day long layover in the airport.  Drove 75 min back home.  Cost approx $30 in gas and airport parking to make the trip. 

2) May 8, flight 5214 I started this trip for the second time, getting up at 2:00am in Sewanee, leaving at 3:00 am with a 75 min drive to the airport  (+ the 1hr time zone change). Flight 5214 May 8th was boarded on time 6:00 am, but sat on the runway in Chattanooga for 90+ min due to "computer error" we were told, flight arrived in Charlotte 9:06 am, connection missed by just a few minutes. I sort of ran or scuffled through the airport to try and make it.   AA refused to take responsibility for this failure and didn't enter a 'reason code' for their failure to leave on time, which may hinder my appeal for a refund.   

Was rebooked on AA423 to Philadelphia with an 8+ hr layover and a 2.5 hour bus ride from Phil to Scranton/Wilkes-Barre. Seat became open on a 8:30 pm direct flight to Scranton without the bus ride, so I took that.  Flight was delayed numerous times then canceled due to weather.  I booked a hotel room but their airport shuttle stopped running at 10 pm and Uber quoted $70 for a ride, so I spent the next 30min trying to cancel and get refunded for that, which I did.  By that time it was after midnight and all airport hotels were sold out and I was forced to sleep on the Charlotte airport floor on the evening of May 8 after being up all night the previous 2 nights to catch 2 previous morning's 6:00 am flights. Two consecutive flights delayed and missed connections.   I doubt I slept more than 20 min on the marble floor.  

3) May 9 - Was rebooked on a ridiculous itinerary, with a stop in Phil and a 12 hr layover (9am to 9pm) then a 2.5 hr bus ride! Unacceptable. By this time, after being in the airport for 24 hrs, I was exhausted so I opted to return home to Chattanooga on the 11:47am flight, without ever reaching my planned destination.  After having waited 27 hrs in the Charlotte airport for the 11:47pm flight, it was canceled without explanation on short notice!  Later that day, I was lucky to have gotten the last seat on standby on a 1:30 pm flight.  As I was getting clearance to get on the plane, a passenger riot was breaking out behind me.  Apparently I got ahead of passengers with legit tickets who simply didn't hear the boarding call, and ahead of a couple traveling together because there was only one seat left.  I hear this redneck behind me begin to threaten the young black gate agent who got in his face and said, "what you gonna do?  what you gonna do!!?"  I got outta there and down the gangway as quick as possible, fearing they would pluck me off the flight.   

By this time, I had been in Charlotte airport 28+ consecutive hours.  I landed in Chattanooga about 2:30 pm and spent 30 min in bumper to bumper traffic on the highway.  Took me 90+ min to get home.

Worst travel experience in my life.

It's going to take days to recover from this. I could have easily driven from TN to NY and back in this amount of time. I never reached my destination and returned home, feeling sick and exhausted.  

I fell asleep about 5 pm and woke up in the dark disoriented.  It was only 11pm.  I went back to sleep for another 6 hrs and woke up at 5 am.  I literally walked MILES in that airport and my knee wasn't feeling great and I had gotten a foot blister, but after 12 hrs sleep, the knee feels better today that it ever has.  So, at least that's good.  

Rainy cold shitty weather in TN, raining and 57º right now.  Will probably take the day off from working out and do something tomorrow.  At least I lost some weight during the trip despite eating poorly.  Was just under 145 lbs this morning.  

My "bed" at the airport:

bike climbs and rowing

Since my last post I did 3 rowing workouts last week and a Roarks Cove Rd bike climb today.  First time I did Roarks Cove Rd on the bike, I made the mistake of doing a moderate hike that included some climbing the next day.  The knee hurt and was stiff.  

I did these three rowing workouts during the week.  Modest effort.

2000m - 9:46

2 x 500m  w/ 1 min rest - 2:09, 2:15

3 x 500m w/ 1 min rest - 2:14, 2:12, 2:09

The last workout I did on Friday and the next day, I was up and down the ladder kneeing on my roof cleaning out the gutters.  Knee hurt the next day so I did nothing Sun and Monday.  

Today, my bike climb was hard but better than the last.  Total time down to 26:10 from 29 min.  HR over 170 for 13min instead of 17min.  Gorgeous weather after a cold weekend sitting by my outdoor woodstove.

Max HR - 188

HR over 170 - 13:19

HR over 164 - 17:39

HR over 180 - 4:50

Avg HR - 163

Total time - 26:10

Avg speed - 5.3 mph

Also did bicycle crunches with 10 lb ankle weights 3 x 30, pullups (18). 

Going to start adding some band work focusing on working lateral movement.

Still have some minor pain in the usual place (medial side knee cap) in the one narrow range of movement approaching extension.  It feels better after biking... as long as I don't do something taxing the next day.  

Weight holding steady 146-148. 

Visiting my parents this weekend and I'm probably going to take it fairly easy.  I guess not training has some positives.  I remember numerous times on Christmas morning training when visiting parents, including once when I had to sweep 2" of snow off the track.  Looking forward to swimming season coming up.  Have been really focused on music lately and looking forward to doing some recordings in the cathedral this summer, and a possible return to the concert stage later this yr.  

Hiking vacation for August on hold still.  May not be running til late Aug, Sept ... or maybe never if this medial knee pain doesn't go away.   Maybe do some track drills by next month.  Now I really appreciate the shape I was in in past yrs.  If I ever get back there, it could take a year of extremely hard work.  

Right now, it's all about developing my Baroque lute repertoire and technique.