Racing A New Normal

I know I am feeling good and positive when I look at the racing schedule and start adding races to my calendar.

But it’s a new normal, courtesy of Stage 1 arthritis (both knees) and a repaired meniscus (right knee, 24 physical therapy sessions). The over-the-counter arthritis meds are helping considerably, and so is an additional running session each week. I lost a lot of my heat acclimation while I was not running, so I am forcing myself out there during the hot times when possible.

I have to rethink competition. Long, hard uphills and downhills are a thing of the past (that’s how I tore the meniscus). Unforgiving surfaces are out, too (no beach running, no running on brick or concrete paths, if possible). Trails are fine, but I would make it a point to study the terrain first, if possible. As for distance: marathon and half-marathon mileage is a pipe dream. I think 10K could still be doable, but more likely my races will be the five to eight-kilometer variety. I am up to four-mile runs now.

Four months ago, I could not visualize being where I am now. I did know that going into physical therapy, failure was not on the table and could not be even a remote consideration. I had to come back better. I was fortunate to get a therapist who believed in me. I heard a lot of negativity during the process from people who had surgery or really severe injuries and felt they would not or could not ever get better. I got a lot of negative feedback from people who told me I would never get much better.

You’ve gotta try to love your haters.

That’s how I looked at those people. People who are jealous or envious of any success you have will be more than happy to beat you down to their level so they feel better about their miserable lives. They will use Facebook, Instagram, Reddit, or message apps (either with or without you included) to spread the mean word that you’re not the same person you used to be.

But that’s the point.

Even after injury, a comeback is possible. It’s not always possible to be the same as you were, but you can be better, even if the racing normal you had before isn’t there anymore.

I wish the injury had not happened, but without it, I would have ignored the arthritis situation and that would have gotten worse. I can’t exactly say I am grateful for a body part that decided to give up on a bridge, but I learned that physical therapy was the hardest 24 of anything I’ve ever done. And that a new normal is something I can handle.

Vacation And Run, Swim, Bike Too?

I am not the sit-on-the-beach-with-a-girly-drink type when it comes to vacations. Not a fan of cruises, either. I don’t love big tour groups or buses full of sweaty tourists heading to crowded “must-see” sites.

I like to be active. I prefer to set up daily activities, print them out, and create a notebook to remind myself of things to do and see. Case in point: I am heading to North Carolina later in the year, and already have a set of notes including restaurants, markets, and of course, places to run and hike. Oh, and somewhere in there, I am going to a wedding, which is the actual reason for the trip.

This got me thinking about racy vacations. No, not what you’re thinking. I’m referring to trips to new places to relax, eat, meet new people, and also ski, climb, canoe, hike, swim, ride, and/or run, for competition or practice. Referred to as adventure vacations, active vacations, swimcations, runcations, rogue expeditions, and trek traveling, the trips vary from basic camping accommodations and simple meals to fine dining, first-class hotels, and guided tours when not doing the active thing.

If the idea of sweating on vacation, even in style, sounds odious, consider some benefits:

  • You can really drink and eat well while expending calories. And your dining experiences are fresh and local.
  • You’ll have the chance to go places way off the well-traveled path where the tour buses and cruise ships cannot go.
  • It’s generally small-group travel, so you get to know your fellow vacationers well.
  • You’ll be traveling with like-minded folks, so you don’t have to worry about getting paired with loud drunks or techies more interested in taking selfies than starting conversations in the ship dining room.
  • You don’t come home feeling like you’ve gained the “traveler’s ten pounds”.
  • You can try out a new activity without investment in gear (many companies provide everything you need) and come home and decide if it’s right for you.
  • Adventure vacations advocate the idea of slowing down to see the world. There are timetables, of course, but the itinerary tends to be less about being in a certain place by a certain time, and more about enjoying the ride.
  • Adventure vacations are the perfect opportunity to disconnect from the phone, computer, television, and any other electronic devices you’re addicted to, along with your binge-watching streaming habit. You will be able to stay in contact with loved ones who need to know where you are, but it’s also healthy to leave the daily digital grind behind.
  • Your abilities, your choice: if you’re not a Tour de France-level rider, there are plenty of cycling trips for you to choose from. Want to swim in an ocean or two, but lack the stamina of Katie Ledecky? Your fitness level matches plenty of opportunities. Skiing looks fun but you’ve dwelled in the tropics all your life? There are beginner trips for you, too.

If you’re a lounge chair dwelling-type, book in one hand, beer in the other, and tunes blasting, I won’t stop you. It’s your time off. But if you do have some time and the inclination to stay active this summer, think about adding a little adventure to your life.

Long. Hot. Summer. Workouts.

OK, I know. It’s a furnace out there.

Heat advisories. Temperatures soaring. Warnings about heat exhaustion and heat stroke. Makes a person want to stay inside, sit in front of an A/C unit with an iced beverage, and avoid going near a window, much less going outside.

But unless you have a fully functional indoor gym with weights and cardio or access to one you’re going to have to decide to grin (or grimace) and work with the heat this summer, rather than just bear it. Do you recall my recent post about Rich Roll and learning to separate oneself from suffering for the exercise achievement? Now it’s time to put that into real practice, but with a few caveats:

  • Get used to it slowly: Don’t think a 10-mile run in ninety-degree heat is doable first thing. Heat acclimatization happens gradually with a slow increase in duration and/or intensity. Start slow and small and increase gradually. Use the early morning and late afternoon to your advantage. You want the sun out, but some shade as well. The neighborhood sprinklers tend to be on early and later in the day, giving you a “cooling station” to use.
  • Heed the call of hydration: Drink before and after, even if you’re not thirsty. Carry water with you; there are belts and wrist-strap bottles out there that make this a no-brainer. You don’t have to use a backpack-style water supply unless you’re going out into no-man’s land or you have worked up to that long run or bike or hike.
  • The skin you’re in needs protection: This is the body part that shields the rest of you. A hat, light, loose clothing made of fast-drying tech material that wicks away sweat (cotton absorbs and retains moisture), and sunscreen. Don’t forget to coat your nose, lips, and ears.
  • Save the big meal for later. Much later: Eat lightly before you run in the heat; too much food makes the body work hard to aid digestion. Same for right after the run. Have some ice-cold summer fruit or vegetable juice ready in the fridge for post-workout.
  • Understand your urine: One of the best ways to determine hydration levels is to check your urine color. Clear or light yellow indicates sufficient hydration. Dark yellow or brown presents an issue of dehydration and needs to be addressed right away.
  • Work smarter, not harder: pick a sport that’s more heat-friendly, like swimming or walking.
  • Is it really the humidity and not the heat? Yes. High humidity raises your body temperature faster than dry heat, and you notice your lack of sweating less because the humidity keeps the sweat on the skin longer, rather than the more rapid evaporation that happens in dry heat conditions. Know the humidity factor before you start.
  • Know your limits and live within them: Exercising beyond the point of pain and discomfort in the heat can be a one-way ticket to the emergency room, especially if you don’t heed the signs of heat stroke. It’s OK to stop, slow down, take a break, drink a little more, or just call it done for the day.

For me, my plan is to swim in the morning and run in the afternoon tomorrow. As for today, I have this backyard that needs mowing. Does lawn mowing count as a workout when it’s this hot?

Pain vs Play: How A Routine Change Changes Everything

It was my week to come across inspiring stories. This one from Fast Company about ultra-endurance athlete Rich Roll delves into the long, slow game of changing the exercise routine, and along with it, your entire life.

Roll owns up to being highly flawed and an addictive individual. He was an excellent collegiate athlete, but let himself go to the point of getting winded by a flight of stairs, then slowly coming around to physical and mental wellness while “trusting the whispers and little signals” to follow the path to ultra-endurance running. He talks about mindfulness, journaling, and practicing meditation, and rather than trying to ignore the negative emotions of anger, frustration, and irritation, he deals with them in such a way as to shorten their presence in his life, rather than trying to subdue them completely. He points out that there are no shortcuts to reaching a goal (he’s been an endurance athlete and podcaster for over 10 years, but is an attorney by education and practice) and that it would be much easier to lean back into the loop he knows. He has a good support system of friends and family; something we all need when faith in ourselves falters.

What struck me about the article is that you’d think he has to be addicted to pain to be an ultra-endurance athlete. He’s not addicted; he understands the need for it and how there has to be a balance between pain and spiritual acceptance that suffering is there for a longer-term purpose. He doesn’t come across as a saint; he admits there’s tension between who he is and who he strives to be.

I readily admit that ultra-endurance events are not likely in my future. But I learned a lot from this read. We get into habits, ruts, fixations. We like hearing how great we are and how we’re doing good, but when it comes to honest feedback, we may not be as willing to hear it. We need to change, but as was the case for Rich Roll, it does not have to be an overnight change. And we can embrace disruption and discomfort as a discourse for that change.

Thank You, Mr. Daoust: Work The Haters And Make A New Box

The final post to review Phil Daoust’s remarkable ode to getting older and better from The Guardian newspaper:

Exercise is for you, not the people who hate you for doing it: Everyone has haters. Even Mother Teresa had haters. Some people get their daily jollies giving other people a trunkload of grief; spouting off how running killed Jim Fixx (it didn’t, but severely blocked coronary arteries did), how riding a bike is dangerous (true mainly due to inattentive drivers of automobiles, lack of bike lanes and inadequate use of helmets, but these can be overcome with a change in the time and location of your ride), and how horrible it is to be eaten by a shark (attacks are on the rise, but statistically, your chances of a shark encounter while open water swimming are 1 in 3.75 million).

Embrace those who support you, but love your haters, too. The haters are the ones who make you mad enough to get out of bed every day and kick ass. Their “friendly” advice isn’t coming from a kind place; it’s meant to drag you back down to their butt-on-the-couch-eating-bonbons-level. Remain standing and moving.

Forget exercise outside the box. Build a better box: If the idea of ordinary running, swimming, and cycling annoys you, look around for a better alternative. If you hate asphalt and concrete, go to a site like All Trails and find a trail or two near you for a walk or run. Hate the idea of staring at the black line of the local pool? United States Masters Swimming (USMS) has a finder section for swimmers who love pools, lakes, oceans and any body of water. Do you like cycling but need a challenge? Check out a publication like Cycling Weekly, which covers road, mountain, and gravel trail riding, along with racing news and international events. Need a break from all that? How about yoga? There are seven basic types of yoga, all with excellent health benefits. The ability to fold yourself into a pretzel shape is not a requirement. Other active pursuits include canoeing, paddleboarding, pickleball, martial arts, and golf (no cart allowed!)

The last thing: safety first: When you are out on the road, trail, or water, take care of yourself. Know your surroundings. Let family or a friend know where you will be. Keep your hands empty; wear shorts or leggings with pockets, and use a belt or armband to carry what you need. You will need water, so bring it. Use the sunscreen. Wear a light or reflective gear to be seen.

After all, I want you back.

Still Learning: Trainer Or Not, And Does Pain Equal Gain?

Following up on Daoust’s Guardian feature:

To use a trainer, work out in a group, or go solo: If you find a trainer or instructor you like and you can afford the sessions, go for it. Check with your city or county parks and recreation services for inexpensive rates before signing up with a private concern. A good instructor working one-on-one with you provides professional goal-setting advice, consistent measurement of results, and invaluable insight into your strengths and weaknesses and keeps your interest and energy up when you have neither.

Working with a group offers companionship and shared interests, as well as a bit of friendly competition and diversion during workouts. Both the group and trainer can act as your conscience when you slack off and start the no-show act.

Working out solo means being dependent on no one. It’s quiet, uninterrupted time for just you. No one is there as your babysitter, but there is a certain level of satisfaction in taking all the responsibility and the credit.

If you do work out with a trainer or a group, make sure your companion(s) will push you to be your best, and know that this isn’t a fashion or beauty contest. They aren’t here to judge how you look.

Pain is a caution/stop signal, not a call to push through it: A little soreness is one thing; genuine pain is something else. When you tear, pull, fracture, or otherwise do serious damage to a body part, you will feel stabbing, grinding, or sharp pain. Stop safely and get help right away if possible. Know the basics of when and how to apply heat or ice to an injury, when elevation and medication help, and the difference between pain that goes away in two or three days and pain that won’t get better on its own. And for what it’s worth, “No Pain, No Gain” is a song from 1987 by Betty Wright, as well as a 2004 movie by the same name. Both performances were forgettable, but the phrase unfortunately entered the lexicon as the battle cry for harder, longer workouts past the point of sanity.

And finally, last up: Play safely and squash boredom.

More from Daoust’s Feature: Resist, And Ignore Experts

Still reading and learning from the experience of Peter Daoust and his zigzag journey to changing himself:

Experts are interesting and may help, but it’s about you: If you are looking for an exercise program, you can scroll endlessly on the Internet on what might work best for you, based on medical and health websites, exercise authorities, and celebrity influencers who look far better on Instagram than in real life. If you’re a certain age, you also enjoy paging through hard-copy running and cycling magazines for ideas and inspiration. Basically, you need to just start moving and be comfortable doing it, with the ability to get ushered out of your comfort zone by longer, harder, and more varied workouts at some point. Find something you enjoy, can do regularly, and can take with you anywhere without making excuses.

Resisting aging and poor health with resistance work: Whether you join a gym, buy the equipment, make do with what you find around the house, or just use your own body weight, resistance work partners with cardio for muscle and bone strength, improves balance and decrease falls, contributes to weight loss, manage chronic conditions such as arthritis and diabetes, and sharpens your mental health. You don’t have to train for hours; 30 minutes for every workout serves to slow the aging process.

And speaking of cardio; we need both to thrive: Cardio is the stretch session for the heart and lungs. It provides the ability for longer, more challenging workouts. Not everyone has room for a stationary bike, rower, or treadmill in the house. Cardio likely means getting outside in the wind, rain, heat, and cold. The weather isn’t an excuse, it’s part of the challenge. This is why we have weather apps, so we can know ahead of time when to go out and when to head for a comfy couch.

Next time: Trainer, group, or solo, and does it have to hurt so good to be good?

More Things I Learned: Anytime Is Right And Sweat Is Good

To continue with Phil Daoust’s words to the wise from The Guardian article:

The best time to exercise? When you can: If you search “best time to exercise” you will get thousands of results. This article does a good job of the pros and cons of different times of day for exercise. But studies, research, experts, scientists, and hard-bodied know-my-stuff gurus claim to know the exact time of day to work out and no one agrees. Daoust realized that to get it done, he had to find the time when he could, not when the pundits proclaimed the ideal hour. As for the other details, such as whether or not to eat before a workout, that again is a personal decision. I cannot eat before I train. I cannot eat before most short competitions. My digestive system is in nervous rebellion and won’t tolerate a thing.

Then again, I have seen people scarf doughnuts, sandwiches, and raw fruit before an event. The coffee thing is common, too; I am told that caffeine aids in the elimination of body waste, but I have not personally tried it. I would rather compete hungry than sick, so I leave food for post-race or practice. This brings up another Daoust caveat: know your restrooms; where they are located along your route, and whether they are open, clean, and in safe locations. And BYOTP (bring your own toilet paper).

Sweat isn’t shameful: It makes you feel icky, but it’s temporary icky. Not to make light of the fact, but at the current rate of climate change, we will all be sweating somewhere at some point. I live in a place that gets feels-like triple-digit heat in the summer afternoons, from May to October. I still go outside to work out. I don’t have the opportunity to control the weather when I race, so I figure there’s no point in trying to control it when I practice.

Next time: The resistance movement and if it feels good, do it.

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Things I Learn From Other People: A Series

I had the good fortune to come across an article from The Guardian newspaper online (paywall warning, but you can read one article for free) that really struck me as wise words from a fellow who is “getting older and better” at the same time.

Phil Daoust was obese, unwell, and did little to help himself towards a healthy life. He ate poorly, drank considerably, and enjoyed watching others sweat, rather than doing it himself. He lived that way until his mid-forties when he started to make small changes and continued to fine-tune them until his current mid-sixties. He is now healthy and active despite some very human backsliding to get there. His candid and enlightening account in the British publication is a realistic and honest look at how hard it is to change life when you are about halfway through it, but how rewarding it is. And he doesn’t make it sound like rainbows and sunshine, either. He owns up to the hard bits.

I am going to take some of what I read in the article and put it out there on my own terms, and I hope you can see yourself in this story, too. The main point of this narrative: it is never too old to start and you are never too far out of it to get better.

Don’t expect a “high” every time out: Those endorphins that produce the classic known as the “runner’s high?” Oh, you’ll have that experience. Except when you don’t, and then it’s just a grind. Practice is just that; it’s putting in the hard yards (or meters) to get to the next step, which could be competition. Or just practicing better. Or getting a better report on your next physical. The workout isn’t always a “Woo-Hoo!” experience.

Feet don’t fail me now: Sometimes you are just not into a run, or a bike ride. Don’t underestimate the power of a good walk. This chart breaks down what you burn by weight, walking speed, and whether it’s up or downhill. That once-in-a-while night stroll can add to your fitness on days when you’re just not into doing much.

It’s all uphill from here and there: Daoust was referring to the fact that he lives at the bottom of a long, steep hill and had no option but to face the fact that his workouts were uphill. You can also look at this metaphorically: sometimes, to get to a better place somewhere “up there” you have to start somewhere “down there” as a newbie or “been there, done this, but it’s been a while” refugee. Either way, embrace starting from the lowest point and picking a higher goal. It does not have to be the highest point, just higher than where you are now.

We’ll keep going with this “always say it’s possible, if not plausible” narrative in forthcoming posts. And thanks to Phil, for showing up and having the grace and candor to put thoughts to paper so well.

Rehab Is Done; Normal Lives Again!

Twenty-four physical therapy sessions. The hardest work I’ve ever done.

And they’re over. And I am running again. Not hard or fast but at least back to 5K distance. I am also retired from full-time employment,

I’ll take both of those as a mark of success. I am looking for part-time work while I build back up to being me again. Back to two-a-day workouts. This retirement thing is a little buggy for me. I don’t like not working. I like having a schedule, and I do have one, written out on a whiteboard. Cleaning on certain days, yardwork on certain days, and my workouts varied. My cycling and swimming remain unaffected. Kickboxing is still a little tentative, though getting up and down from the floor is easier than it used to be.

The good thing about working is a known and steady stream of money to buy workout gear and pay entry fees. I am not worried about running through savings at this point, but I admit I like the idea of contributing to society in a meaningful way and getting paid for it.

So I spend several hours a day perusing job openings and thinking about what I would like to do, as opposed to what I have to do for work. That’s a nice form of freedom. I am also looking into doing more writing for other sites and employer blogs, hoping to spread the message: that age is an achievement, not a countdown. That physical and emotional setbacks are only permanent if allowed to get set in our mental concrete. Getting past the bad stuff in life means having a vision of life beyond the present and not bogging down in the “woe is me, why me?” mindset and not accepting “no” or “just good enough” for the answer.

From Day 1 of physical therapy, I knew a day of running would come again. I had a fair share of doubters in my life. I called them my haters and embraced them. I decided it was OK for their doubt to become fuel for my success. And it has. I am not the runner I used to be just yet. But I will get there.