The Outdoor Runner – Lessons learned from a habitual outdoor runner

Rehab Mid-year ’23

On June 1, 2023

I figured I best place a date in the title as there will likely be other rehabilitation efforts in the future.

So I go to the Sports Ortho to discuss my knee issues and get professional advice. The team was great, the X-rays were helpful, and I will visit a Physical Therapist for some coaching.

The short version is that my ligaments are pretty beaten up, and we will focus on strengthening other leg muscles to help with the additional support needed. Cool, let’s do it!

The current routine is to slow-run twice a week for 2-3 miles, then cycle 8+ miles on the other days. If the weather doesn’t cooperate, those will likely turn into walking days.

The Sports Ortho did provide a knee brace that can be used while running. I’ve tried it twice and am not a fan, but I like it as an option! I also have some of those compression-style knee support sleeves, which are comfortable enough and provide some support.

Summer is upon us, and let’s make the most of the longer and warmer days!

The future of the long haul

By ps401t3

On May 22, 2023

In Blog

Hey Folks, it’s been a long break from posting. I made it through the winter doing slow (10 min miles) and shorter (around 6 miles/day) morning runs. Unfortunately, the knee has not cooperated, and I have spent 90% of the mornings on the bike. The bike is not bad; it’s just not as fulfilling as running.

As I cannot seem to get the knee issue under control myself, I’ll be seeking some professional input. Meanwhile, it’s short runs (2-3 miles @ ~11 min pace) on the days I cannot bike.

I am a committed fitness junkie who loves the morning exercise routine, so what does that look like for the long haul if my “good” running days are limited? We adjust!

Much like natural aging and our bodies doing “new” things seemingly every day, we have to alter our approach, as doing nothing is the beginning of the end. Have you ever heard the phrase about announcing your retirement being a signal to the universe that your stint on earth is getting ready for recycling?

In this case, I’m not ready to start the recycling process!

Fortunately, we have options for lower-impact equipment and increasing the alternatives like yoga and strength training. I’ll wait for a professional evaluation on the knee before I get too deep into change, but it’s great to have options!

We’ll catch you next time to see what direction we go next.

A post from Don

By ps401t3

On October 15, 2022

In Blog

I don’t know Don, but he belongs to a group in the LoseIt community. He doesn’t have the “friend” option enabled, so I couldn’t request his permission to post this. Nonetheless, it was so well stated I wanted to keep it here as a reminder as to why I and others run. I hope you enjoy Don’s thoughts as I do.

This is why I run…
Saturday morning. I have a meeting at 7am.
Still, I’ve been watching the forecast, thinking about, and anticipating a nice morning run.
I’m ready. The coffee maker is set up; just have to push the button. Wore my running shorts to bed, two shirts are set out; as well as my hat, shoes and socks. My Garmin and clip-on lights are charged.
It’s 4:25am and here in Ohio, 36 degrees. The night is clear, with an almost full moon looking down on me. As I head out and down my street, I think to myself that I should quit my job and just do this…
I planned an easy ten miles and keep telling myself to go slow. No oxygen debt. Marathon pace. Marathon pace. (Like I’ll ever run a marathon again!)
At about three miles, I’m settled into a steady pace.
Getting close to the river, a sizable doe trots across the street about 20 yards in front of me. She stops and watches me for a bit. I wish her a good morning before she bounds off into the trees.
In another mile, I’m crossing the river and then running beside it. Another mile and it’s back over the river on the lighted footbridge.
On the way home now, and the endorphins are fully kicking in. Two miles to go and resisting the urge to pick up the pace is futile.
On my street, I slow to a resting pace; stop my Garmin at 10.35, and walk for another quarter mile or so to my door.
Some fresh juice, a hot shower and I’m out the door.
I started running long ago to lose weight. Now, it’s impossible to imagine running not being a part of life.
My wife asks me, “Did you run today? How was it?”
Yes, I did run; and it was magic.
Don in the Running Club group on LoseIT

Fall 2022 has arrived

By ps401t3

On October 4, 2022

In Blog

It’s been a while…

Personal challenges, society, health, economics, family, work, focusing on other things, etc. Yeah, whatever, that’s life, right?

I think about writing quite a bit, then never seem to find the energy or time as excuses can be easily made.

So here we are in October 2022. What’s going on? My visit with illness hit in late December 2021. While I was only out for a few days, the lingering effects remained for 6+ months. Most notable was oxygen absorption. I will estimate that 7-8 months were affected by difficulty with deep breathing, even when every other system appeared fully functional. When you like to run, breathing is kind of a thing.

On top of that little breathing thing, I was nursing my knees from previous incidents, only to trip on a raised sidewalk one morning in August, thus extending the knee issues.

Ok then, enough with the whiney backstory!

It’s early October, the mornings are getting cooler, and deciding what layers to wear on a ride or run is getting more time-consuming. There is no ice on the ground, but the wind speed in these temps is very noticeable. I am still running in the 5-7 mile range versus the 8-9 I was running before 2020. The lungs and knees are feeling better, and with the potential of slippery weather, the bike rides may reduce, so running becomes the daily routine.

I am grateful for what I can do!

The shorter winter days also bring back the stars to my morning routine. The sky is amazing, and seeing the sun break the horizon daily reminds me how blessed I am.

Spring-Summer 2021

By ps401t3

On September 6, 2021

In Blog

I guess it is time to update my records here. With work, life, and the pandemic time has escaped my attention from posting here.

The good news is that my legs continue to get better from the previous injuries and I have had several sub 9-minute miles while running, which is a big deal for me as part of this recovery.

Breaking it down by month

Most of the cycling has been on Kermit as Goose is having bottom bracket issues again. I did have my first on the road flat this summer. I was 12 miles into a ride, about 9 miles from home, and luckily 1.5 miles from a Walmart at 7:00 am on a Saturday morning.

I do keep a tire/tube repair kit on the bike with me although I’ve not had to use it until now. It was the rear tire and it was really worn out so I was hoping Walmart might have a tube and tire I could purchase instead of just trying to patch the old stuff. Of course, the rear tire is more complicated to replace or repair.

I was in luck, they had both tube and tire so outside of the store as the sun was gaining strength, I started the repair. SNAP! The handy little multi-wrench in my repair kit snapped immediately upon first use. Back into Walmart to purchase a small adjustable wrench.

After completing the replacement and pumping as much air as I could with my portable hand pump, I started the 9-mile trek home. I was tired and hungry when I arrived home, but so thankful for how well things worked out.

The weather is starting to cool a bit here in the first week of September and I’m sure before too long I’ll be back to layering clothes to meet the change. Be safe out there folks and keep putting in the work to stay as healthy as you can.