Katy Trail Trip Revisited & Knee Problems

Bent but not broken I ventured back out onto the Katy Trail this past June, and lived to tell the tail.  Here is some photographic proof:

On this solo trip I spent the night in Hartsburg Missouri and then came back the next day.

I do not think I am sticking with the trailer, but I need to try it on my new touring bike to make sure.

Knee Woes

Well, running ugly got ugly.  At least for my left knee  I could probably count on my fingers, maybe without having to use the toes, how many times I ran last year.  I tried it again the week before last and I made two miles with no problems.  I could have ran a lot faster.  I laid off for a day or so and thought I would try it again.  My left knee kept bothering me a bit but I decided to give it a try.  Maybe it was the weather (that would be the denial kicking in).  I did not make it fifty yards.  My knee is now much better.  Biking, walking, and stairs don’t seem to bother me.  I did some boxing bag work last night and that was fine.  Weight lifting is fine. For being 60 I think that is good enough but I sure miss running.

Did running cause that knee problem? No.  I think not.  I did martial arts for  years and my kicking leg was my left leg, and it has “nagged” me for  years.  Little tweaks hear and there.  Hyperextending it with kicking, and maybe aggressive stretching, did it.  That I am sure of.

If, and until, I have to get a knee replacement I am most likely done with running and maybe a new knee wouldn’t even help.  The pain is very tolerable.  I just want to retain mobility.

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Book of the Week: Run Until You’re 100 by Jeff Galloway

This is another Jeff Galloway classic. I have written about one other book of his – he is a prolific writer.   It’s been around for a while but I finally decided to buy it a couple of weeks ago after about 6 or 8 months, maybe even longer, of nagging injuries. Also, it was after I had turned sixty. After reading the book I decided to finally give his method a try.

Jeff Galloway is a big proponent of the run walk strategy. It sounds kind of counterintuitive and I resisted it for about 2 years now although I’ve recommended it to other people. I just didn’t think it was for me. But after turning 60, and after those nagging injuries I referred to earlier left me sidelined, unable to run, I decided I needed to give it a serious try. I committed myself to one week of running and walking. The results were surprising and dramatic.


Not only was I able to run without injury or nagging aches and pains, I ran faster. I trained with a Polar heart monitor, and I discovered something pretty amazing things from the data. For one thing I ran dramatically faster. I’ll be posting some of the screenshots this week from my app  but it was pretty amazing. What was also amazing is how my heart rate responded with this run-walk method as compared to when I usually run. It’s my belief, and I’ll discuss it in another post, that the run-walk method not only reduces injuries and lets you run faster, it mimics high intensity interval training (HIIT)!

When I got back into running several years ago I entered several 5k races and some 10k events. I’ll tell you a secret that I haven’t written.   There were these guys that would run past me, and them  I would pass them latter on while they were walking. However, after that, when I was tiring, they seemed to get stronger and they would pass me again.  Often  I wouldn’t be able to get in front of them that one last time before they crossed the finish line ahead of me. My guess is they were using the Galloway method. Well, God willing, I’m going to be using that method this summer for some upcoming races. I’m especially looking forward to the Show Me State games.

I am a believer. I think I will be using the Galloway method for the rest of my running career.  The injuries really are down, my times are better than they would be otherwise, and I think it will keep me running longer.  This method may not be for  younger runners, but for this sixty year old it is the way to go.  Better than sitting on the porch.

 

Book of the Week – The Barbell Prescription: Strength Training Over 40

As we age we lose strength.  When strength goes so does mobility and balance as well as an increase  of other unpleasantness.  Through the typical bad diet and inactivity we also approach what is called the sick aging phenotype. Although we’re unable to reverse the aging process we are able to mitigate it to a great deal. We’re able to do some things which help us to live longer and better with much more quality of life. If that sounds like something you’re interested in, and you’re over 40, this is the book for you.

This is a howto book on how to get stronger using just five or so basic exercises. Barbell exercises such as the squat, deadlift, press, and bench press.  It’s based on research, and experience. It is an outgrowth of the Starting Strength approach by Mark Rippetoe.

Order the book.  Spend a week or so reading it cover to cover, and then think about how you might implement the program. I have found it to be effective.  One serious consideration though.  You must know how to perform the exercises precisely or you will get injured. I suggest a personal trainer. I am calling one today.

Closing thoughts.  At 60 years of age I want to remain as healthy and active as I can.  I also want to do it in an intelligent, empirically driven, fashion. I really think this book offers that.   But, the barbell prescription is powerful medicine.  Use it with care.

Evening Bike Ride

Surly Cross Check on the New Trail Bridge

I took an hour ride after work today.  Beautiful night, great workout weather, and wonderful fall trees.  I rode the Surly!  Starting to love it, but the stock  brakes are HORRIBLE. Is it just the pads? Worse than a tandom I had, which vastly  improved with just a brake pad upgrade. My bike shop is moving 100 yards from my house so that problem will get solved soon.

As you can see Fall is beautiful here in the Midwest.

I arrived him as it was getting dark. Commuter traffic is so dangerous here. One car turned tight toward me as I was making a left, and they were making a right, off of a residential side street.  That stretch is treacherous, and especially so during rush hour when when it corresponds with dusk.

Safety First

I love the new battery powered LED lights.  Finally bike lights worth the money.


Weekly Book Review: Across America by Bicycle

Across America by Bicycle:  Alice and Bobbi’s Summer on Wheels, was published by Terrace Books in 2010.  Two friends decided after they retired to ride together across America, from the West to the East coast.  The women were experienced cyclist who had bicycled rather longish trips before, but this was, by far, their longest effort.  They had a web site but it is now down, and the domain is up for sale.  But, the book is still available.  Why should you read it?

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First of all this is an inspiring story  of two women who took on an awesome challenge and completed it.  It is an inspiring and hopeful book.  The book talks about how their already close friendship became more solid, and the many helpful people they met along the way.  As a matter of fact, the people they met along the way  who helped them or just had some kind of impact no matter how fleeting, are a major theme in this book.  Also, this is my third book in this genre (books about people who bike across the United States), and that is  a surprisingly common theme in all of them so far.  In the upcoming weeks you will hear more about the other two books.

If you are contemplating a long ride, solo or with somebody else, this is a book for you to read.  The antidotes, and stories they tell provide wise insight.  They were smart, well prepared, but also flexible.  They camped some, stayed sometimes with people they met along the way, but also used hotels or other lodging.  The book has a lot of explicit, and implicit, advice to give anyone thinking of undertaking such a ride including a whole appendix about what each of them carried on their trek.  There is even an appendix that provides a detailed packing list, down to what went where, which provides an example of two good templates for anyone to start with.  One packed more weight than the other, but they were both rather frugal about the ounces they carried.

Sunday Ride on the Katy Trail 

First long ride in my Surly Cross Check. After 17 years on my trusty Schwinn hybrid it was an adjustment, but things are looking up. From straight bars to drop bars will take awhile. A great bike, but the stock brakes on this 2009 bike are atrocious.  The new ones have brakes that are simply outstanding.  If anyone from Surly reads this please take pity and send me a replacement set!

On that ride my son in-law and I rode about 27 miles, roundtrip  from McBain heading West past the famous old railroad tunnel in the river town Rocheport.   Several miles outside of Rocheport we scouted a camping site before heading back.

We were on the Katy Trail.  A rails-to-trail project here in the Show-Me-State that runs over 240 miles parallel to the mighty Missouri.  From one end to the other, and it is the longest such project in the United States. I have hopes of riding the whole thing in 2017.

Here are some pictures I took along the route out.

This last picture below  is the state champion Burr Oak which is somewhere between 350 to 400 years old.  During the short while we were there the stately tree received nearly a dozen visitors.

Bike Commuting

Started bicycling seriously as a lifestyle thing that brings me free exercise benefits. I hate the cost and dependency of cars.

 From my front door to my office door, by trail and some paved road, takes me 34 minutes each way.  Burning about 540 calories. I am paranoid about flats and leave early and use really good tires. So there is my cardio workout.

Thankfully I have an office with a closet so I preposition clothing and shoes to work in.  About three jackets, and five each of shirts and pants.  I just rotate.

Here is a picture of my Schwinn Searcher which I purchased in 1999.  This hybrid bike is perfect for commuting and has been extremely reliable. Geared just right for my commute which includes two pretty steep hills.

Steel frame, actually in my mind a good thing, and a bit on the heavy side this is my workhorse.  I just purchased a 2009 Surly Cross Check.  Jury is still out.

Thinking this might be my touring bike and recreational bike, and serving as a backup for the Schwinn.