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.

Advertisements

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.

 

Injury & Weight Gain: An Update

The Bad News

About a year ago I started to gain weight, and went from 165 lb average, to a 175 average, and that creeped up to a 185 lb average. Waist size went from a rather loose 34 to a rather snug 36. The problem started when I tried to maintain my weight at 165, then 170, and failed.  In the meantime I injured my left knee, and have just confirmed that it has arthritis.  I will know more after May 22ed when I visit an orthopaedic sports doctor.

The Good News

There is still lots of good news. My peak weight, before I started to loose, was up around 245 plus pounds, and a size 46 inch waist size was tight. I would have been satisfied with 185 if I had been convinced it would stop there.  I did not.  I have given up running for the meantime, but suspect that the doctor’s advice will be to continue to avoid the sport I love.  During the process I learned a lot, and am taking up competitive race walking under the theory that it will not be so hard on my knee. The weight is starting to go down, partially because it is warmer now, and I am out of school with more free time.  Less stress.

What I Learned

What did I learn?  A lot, and I plan to learn more.  First of all I think I lost the weight too fast, and that steep weight lose has had an effect on my metabolism.  Most BMI calculators say that I should be able to eat 2000 calories net per day.  I have found that number to be too high.  For me it is 1400 calories.  I suspected my metabolism might have had something to do with it, but was pretty much convinced after I went back down to 1400 net calories per day, renewed  a stricter diet  (avoiding high glycemic  foods such as pasta, potatoes, etc.), and then started to see the weight come off again.  At around the same time the Biggest Looser story broke which told how research had shown that most of the contestants gained back a lot of weight, and an altered metabolism was suspected as the culprit.   Thinking it was starving, the body wisely went into a survival mode as it slowed down metabolism. We use a scale, the body seems to have other metrics. You can read the article online at the New York Times. Was that what had happened to me?  Maybe, and then again maybe not.  I suspect there are a lot of factors that come into play with weight loss, and the science is just not there yet.  In the meantime, I have resigned myself to the 1400 calorie ceiling and found a way to keep it that seems to work for me now.

The Way Forward

One strategy that I found that worked for me was a schedule that included shifting my meals to later in the day, and essentially eating four of them.  Around 300 – 350 calories at noon, the same amount at 4 p.m., and then 600 – 800 for supper at around 7:30, and finally a late snack.  Noon and lunch do not vary much at all.  Supper and the late snack calories vary depending on how active I have been. I know it breaks a LOT of the rules but it works for me.

I also discovered how much it meant to me to have fitness goals, and  incorporate competition into my goals.  Not that I was that competitive for my age class as a runner, but because I found those competitions to be tremendously motivating.  What to do?  Race walking. It has always appealed to me since I was a kid when the renowned race walker Larry Young could be seen around town training.   Walking VERY fast. By the way, Larry Young competed in the 1968 and 1972 Olympics, and is the only American ever to medal in race walking in that venue.  Larry attended Columbia College on the ONLY race walking scholarship ever awarded by a college in the United States.  Hometown boy made good.

Race Walking

I know I could just go out and walk.  There is also Nordic Walking, and fitness walking, and then just kind of making up your own thing. Strolling.  While walking is natural to us, race walking requires a very specialized technique that you have to learn. Starting with Larry Young  I have a rather long history of being interested in race walking which I will write more about later. For now, suffice it to say that the first and only time I have race walked was over thirty years ago, with my oldest daughter and we were both disqualified.  I plan to do something about that.  I will compete again this summer, fully expecting to be disqualified, but have decided that next year my goal is to be competitive in my age group while  avoiding being disqualified for the wrong technique.  Stay tuned.

Will Running a Marathon Make You Skinny? A Surprising Answer is Not Necessarily

The marathon is the iconic distance shrouded in mystery, and crowned with glamor. Just finishing it is considered an accomplishment.  At one time it was widely believed that just running a marathon would make you immune from a heart attack, and this belief was widely held until running evangelist Jim Fixx, and best selling author of The Complete Book of Running, died of a heart attack – while running:

Fixx often quoted California pathologist Tom Bassler who stated that any nonsmoker who could run a marathon in under four hours would never die from a heart attack.

www.villages-news.com/remembering-running-guru-jim-fixx/

So, can people run marathons without necessarily losing weight?  The study is small, the exact implications are not clear, but fitness researcher Mary Kennedy of the Harvard Medical School was surprised to find  that for whatever reason some people who run marathons will not necessarily loose. weight. There are many breathless iterations of this story on the web, and I have not been able to find the original research, but New York Magazine’s “The Science of Us” web page carried the most reasonable version of the story stripped of the sensationalism. Here is a quote from that story:

She conducted a small, simple pilot study, limited to her group of 64 charity runners, comparing their weight before starting the training program to their weight after completing it. About 11 percent of them did lose weight, but just as many gained weight (and of those who gained, 86 percent were women). But for the remaining 78 percent, their weight stayed almost exactly the same, even after three months of running four days a week.

This summer Runners World ran a remarkable article about Mirna Valerio who is a 250 lb, and they actually use the term, “obese runner.”  She is a distance runner who also runs the occasional marathon.  You can read the story here:  http://www.runnersworld.com/runners-stories/ultra  and I urge you to visit her  interesting blog Fat Girl Running.

So now we know that running marathons does not guarantee that you will not have a heart attack, and there continues to be reports of runners who look fit, but who die while running like my friend and mentor Arne Richards, of whom Joe Henderson has written so movingly.

We need to understand that being thin, my friend Arne was very thin with practically no body fat when he died while running at age 42, does not guarantee being physically fit or healthy. Same thing applied to Jim Fixx.  Conversely, we need to understand that running long distances is no guarantee of shedding pounds.  It is more complicated than that.

A life of holistic moderation lived mindfully is the target that I am aiming for.  That includes a good diet, adequate sleep, reducing stress, and an exercise regime that is backed by empirical evidence rather than wishful, and simplistic, thinking.  All of these things work together.  I will close now by referring you to an article in Women’s Running by Rachel Cosgrove which is simply outstanding.  It is entitled Weight Loss Fact and Fiction.  Please read it.

Are expensive running shes better than cheap ones? Apparently not!

I had not planned on posting this week, but I could not pass up this opportunity.  I have always been sceptical of special issue running shoe reviews printed in running magazines.  I think it is inherently a conflict of interest, and frankly the studies are not very scientific.  I also think that running shoe design is more marketing than research and development. Much more.  It seems that most of what is written about running shoes is at best questionable, and at worst  just nonsense.  I have always wondered if the prices charged for more expensive running shoes, are worth it,  especially after the most expensive pair of running shoes I ever purchased, were absolutely the worst.  They hurt my feet so much that they were unwearable. I was delighted to read about a new study that actually suggested that owners seemed to be more pleased with the cheaper shoes over the more expensive models.

The information below is from  Run Repeat, and is used with their permission (as outlined on their website) as long as I cite them.  Specifically, the information is from  their report which is available online.  However, at the very end of this report I will provide a disclaimer:


Expensive Running Shoes Are Not Better Than More Affordable Running Shoes (Study)

Based on 134,867 reviews of 391 running shoes from 24 brands, this study compare the list price of running shoes with how well rated they are. The key conclusion is that expensive running shoes are not better than more affordable ones. In fact, inexpensive running shoes are better rated than expensive ones.

1part

Based on 134,867 reviews and 391 running shoes from 24 running shoe brands:

  1. The higher the list price, the lower ratings the running shoes get.
  2. The 10 most expensive running shoes (avg. list price: $181) are rated 8.1% worse than the 10 cheapest running shoes (avg. list price: $61).
  3. Running specialist brands are rated 2.8% higher than running shoes from broad sports brands.
  4. The top three best rated brands are: #1 Skechers, #2 Saucony and #3 VibramFiveFingers, while the three worst rated are #22 New Balance, #23 Adidas and #24 Reebok. Adidas Group owns both Reebok and Adidas.
  5. The three most affordable brands are #1 Skechers, #2 Vivobarefoot and #3 Puma, while the three most expensive brands are #22 On, #23 Newton and #24 Hoka One One.

3part


Me again.  Correlation does not mean causation, and the cost of the shoes may not have anything to do with how good they are, but rather how pleased the owners were with them.  I would think that it would take a lot of shoe to please me for $200, but I would be more forgiving of a shoe that retailed for around $65 dollars, but which I perhaps purchased for $10 or less on sale.   I also do not think I am that much different from other people.  They cheaper running shoes are perhaps not better per se, but rather a better value.  Two different things.  Here is what the research does perhaps lead up to.  You do not have to spend over $70 to be perfectly satisfied with your shoes.

Caveat emptor.

How to Solve Your Sock Problem for $20 or Less

Well, maybe you don’t have a sock problem but let me describe mine.  Or rather, the one I used to have before I found a solution.  You might find something useful in this post yet.  First  a disclaimer.  I do not have a foot fetish, or at least I do not think I do, but I have written a lot about shoes, and foot related issues. Why?  Runners, and walkers depend on healthy, relatively pain free feet, in order to do what they do.

I had two problems with socks. The first problem I had was five years ago when I started walking and did some modest running to get into shape.  I ended up with blisters so bad I did not think I could keep doing either one.  A little research on the internet was all it took to discover that although my feet still probably needed to get used to the regime, the main culprit was that I was wearing cotton socks. I switched to all synthetic socks that wicked the moisture away and that solved the problem.

My socks - all black all the time.
My socks – all black all the time.

The second problem was spending so much time and energy on trying to sort, and match socks.  As everyone knows eventually you end up with a pile of socks with no matches. Finally, a solution came to me.  I would switch to all black socks made of nylon.  I hardly ever wore any other color, and most definitely knew that I could live, doing everything I needed to do,  with just black socks.

So I went shopping and found And1 brand socks for ten pair per package for ten dollars.  I purchased one bag of regular length, and another ankle length for working out.  I threw out the socks that had no match, and donated  the rest to Goodwill.

The new socks wear like iron, don’t shrink, and there are no problems with blisters.  I am wearing a pair now. Below is what my sock drawer looks like today.  I wish i had a picture of what it used to look like before I wised up.

My sock drawer.  No more sorting - simple.
My sock drawer. No more sorting – simple.

At 58 I want to simplify my life as much as possible.  I want things that work and do not get in the way of living.  And here is a reminder to all of us, runners as well as other fitness enthusiast):  running is a means to an end and not an end to itself.  I have discussed the topic of minimalism in some earlier posts.

Shoelaces?

Yes, this is a post about shoelaces.  Sort of.

No matter how, or how well, I tied my shoes they would come loose whenever I walked or ran.  It did not happen all the time, but it happened often enough for it to be bothersome, and, I suppose, somewhat dangerous. I also had problems whenever I rode my bike and my right shoelace would get caught between the chain and gear.  Last year when one of our local athletic stores (the kind that is locally owned and caters to serious bicyclist, runners, and swimmers) had their annual shoe sale I made a discovery.  A bucket full of these little doodads called cord locks.  I think they started out being used on clothing and sort of migrated to shoes.  I thought I would try a pair during an upcoming 5k because I did not want to stop in the heat of competition to tie my shoes.  A rookie mistake like putting your number on your back.  I have been hooked every since.

Cord lock for shoestrings
Cord lock for shoestrings
IMG_1979
Cord lock closeup.

This is the original pair that I am still using. I now own four additional pairs in various colors.  At first I thought they might break, come loose, or somehow otherwise fail to meet my satisfaction. They have exceeded all expectations, to the point I keep them on my training shoes, my competition shoes, and my beater shoes I wear for everyday use or to do house chores. I can honestly say that I no longer have issues with loose or tangled shoelaces, and the shoelaces last much longer.  I also discovered it is easier, and faster, to get my shoes on and off.  Plus there is a bonus use.  You know those running shorts, with the tie string, that keep coming loose on you when you run?  One of these bad boys makes that problem go away too.

You can see how I put them on.  The trick is to not to cut the laces too short, but yet keep them long enough so you can get in and out of the shoes.  As a general rule I cut the cords short enough so I cannot step on them.  That seems to be short enough so that they do not get caught up in the bicycle as well.

I suppose the one drawback is they look kind of geeky.  I don’t care. There are fancier methods such as stretchy shoe strings, with fancier fasteners,  but this is a simple fix.  I love things that work.  I really love simple things that work well.