Sewanee pool sprints

This past week it's been every third day in the pool.  Yesterday, Sunday... I did a brief workout at the Sewanee pool.  I really really didn't want to go on this cold day, but I did.  After a 2:00 one lap warm up, I did 30 sec sprints.   Kind of felt like running 200s.

Aqua jogger belt on 

2:00 min warmup 

7 x 30 sec sprints - 152-160 steps per min pace 

45 sec rest between

It kept my heart rate near or above 140 the whole time.  It was a short intense workout, was in the pool only about 30 min and I did some swimming as well.  I also hung around and watched the Sewanee v. Hendrix basketball game.

Next week is the meet here in Sewanee.  Hope to see Don and maybe Ken from Atlanta.

Missing this season sucks.  I sometimes fear my foot won't heal properly.

Pool

Today, did an expanded pool workout.   I found that swimming and 25 sec (pool running) sprints are a way to get my heart rate up to 160.

6 x 2:00 - pool running

100m - crawl stroke fast

6 x 2:00 - pool running

100m - crawl stroke fast

3 x 25 sec pool sprints

Wearing the boot.  Don't think it's really any better than my hiking boot.   Off to Sewanee's pool this weekend.

blood work and cold weather, surgical options

Went to the MTSU rec center to swim today, not a single available parking spot ... but plenty for motorcycles.  I went home and didn't want to go back to swim on this coldest day of the year on my bike.   So, I cancelled today and will do resistance tonight at home.  I should be able to do more resistance stuff with my new protective walking boot - 25 days since the broken foot.   It seems ridiculous that I shouldn't be able to row.  I may go over there and see if the boot will fit in those stirrups.

Annual blood work
Since my break from track training I've let my diet slip.   Eating bread and butter and bad stuff.   Since I have genetically high cholesterol, I have to eat like a rabbit and train like a gym rat to be close to optimum levels.  Predictably, my lipids have regressed - likely due in part to 3 weeks away from the track.   My LDL -  bad cholesterol made the biggest jump - from 99 a year ago to 135.  Total cholesterol 190 - up from last yrs 175.  Good cholesterol HDL remains unchanged at 49.  Blood pressure a nominal 124/74, pulse 62.  At least my PSA went down to 1.3.

I NEED to clean up my diet.  Been depressed and binging on bread and preserves.

I need to stop being obsessive about losing fitness.  I do miss the track, and it has affected my feeling of well-being.     Just hope that the xrays on 2/8 show some progress.

Surgery
I've decided against surgery on my foot because I'd rather let it heal naturally, however, Elite Sport group sent me an estimate and would charge me a very reasonable $400 and change plus 10% of the anesthesia and facility fee.  It would probably cost less than $2K out of pocket but I'm going to only do that if absolutely necessary.   They use permanent metal screws, not absorbable screws for this procedure, all the more reason not to do it.  Surgeons like to cut and even this sugeon is not convinced it is necessary.  He said he was 'on the fence' about it.

back in the damn pool

My foot feels fine, really ... but to follow the Dr.'s orders, I'm eschewing biking, rowing and all manner of exercise that involves foot pressure.  

In the pool;

12 x 2:00 min @ 116-120 steps / min 

30 - 45 sec rest

My heart rate never gets much above 150, so I may begin swimming laps as well.

Xrays - out for an additional 9+ weeks

I never imagined this could happen.   I've been working hard since October.  My track season is in the shitter.

Xrays today showed no significant healing, although these xrays are weight bearing where the previous were not, so a side by side comparison is not totally valid.  There is a 3mm gap in the bone when seen from weight bearing lateral view.  The doc says it's not uncommon for these breakes to get worse before they get better but since the pain has subsided, I was hoping for a better result.  However, it looks worse, not better.

I was pretty devastated by the news that I will NOT be running in the indoor season AT ALL.   Dr. Willers says it takes 12-16 weeks.   It's just been 3 weeks.   Best case scenario, I might be able to get a meet in by mid-April...  if I'm lucky - the end of the local college outdoor track season.

Dr. W also said that if it were really important to me to run asap, he could have put a screw in it if I came to him on "day one."  I asked what about  a screw now, he said he was on the fence about it.  It would have to be done immediately and all healing up to now would be erased.  I don't think there is much to be gained by adding a screw at this point.

LEFT- non weight bearing 12/31;  RIGHT - weight bearing 1/18

I talked James Chinn, a vet of many national and world masters championships, he basically said I just need to adjust my expectations and hope maybe to get a few meets in by summer.

Doctor's orders are that I wear the immobilizer walking boot and see him again in 3 weeks.  This boot is going to be a bitch.   They are sized small, medium, etc... the small is size 5.5 -7.   The medium is size 7 - 10.5.  So, what size do I get?  I went with a medium and now thinking I should have gone with a small.   Anyway, the same exact boot Elite Sports Medicine was trying to sell me for $275, I found on Amazon for $58.  I will have it by tomorrow.  It's like a ski boot.  Can't drive with it on, have to carry it with me on my cycle when I drive to work.

This is going to suck.

UPDATE:  I wasted $20 in shipping charges.  I've decided to get the low rise Ossur Rebound Air Walker.  I received the high top air walker today and it's just too big.

Dr.: out for indoor season

...more details to come.

seriously bummed.

ditto

I wanted to get into the pool today but after jumping in, I was informed I couldn't use the deep water (required for water running) due to a kids' swim club.   Indignant, I left and headed to the Concept 2.

I did my usual rowing workout - hard.

Concept 2 Rowing Machine 

3 x 2000m - 8:25, 8:30, 8:37   stroke rates: 38, 38, 36

10 min on Stairmaster - heart rate 150-160

I took Wed off and I may have to take Fri off due to activities and Dr. appointments.  I hope the foot Dr. will give me news that I'm healing ok.