Last Run in the Sun

I extended myself today after an off day yesterday (well not really, as I played football on the beach for hours and that was quite a bit of exertion) by going for four miles today. I stopped for three stretch breaks and did two 11 minute miles to open and then two sub-11 minute miles for the last two, for a total time of 43:32. My average HR was 148 and then may a bit misleading due to the stretch breaks that brought it down temporarily. Still, I'm more than pleased with my progress and intend to keep it going and gradually introduce a long run of 10K, once a week, and then see where that goes. My running life is not over!

Maintaining the Pattern

It's bloody cold but I headed out anyway and completed three miles again, with a couple of walk and stretch breaks. My HR averaged 144 and I came in at 33:30. It wasn't as much as a struggle as yesterday but I do still feel like I have leg issues especially a right knee issue. Now that I've started things going again I think the next priority has to be returning to my marathon weight by taking off 10-15 pounds, which no doubt will make running easier and perhaps be a tipping point. Something to keep in mind for 2011!

A Better Day

I intended just to warm up but did 2.5 miles in 28 minutes. I might as well have kept going but this way I feel there is an option to go tomorrow if I feel ok. The inside of the knee in fact is a bit tender and after 15 minutes I again had sore shins, but was able to stretch it out. The swimming (plus tossing of little kids in the water) seemed to aggravate the knee at the time but perhaps are the leg kicks ultimately helped. Today also takes me to 15+ miles for the week and I don't know when I last ran that amount in a week or this number of times (five). Based on this week I'd say I have an injured knee but it isn't likely I'm going to seek a surgical intervention as I can do too much without one!

Christmas Run

I felt like I could go yesterday but held back. Today I fought every foot of three miles with sore shins and everything else. I stopped to stretch several times and was just glad to get it done even if an ultra slow 34 minutes. Icing now and hoping tomorrow will be better. The big picture is I'm doing it and with regularity.

Merry Christmas to all!

I Feel Good!

I feel a typical amount of tightness but nothing in the way of injury-this is fantastic! I'm forcing myself to take off today so I don't overdo it and we'll see if I wake up worse tomorrow for the time off,

Real Progress!

I had a tolerable but noticeable amount of tenderness yesterday. Today I headed out and did 6K with a few short walk breaks in the second half. My HR got up to 162 which illustrates a real loss of fitness but the good news is I'm on the way back. I did run for 42 minutes with an average HR of 152 and that isn't all that bad.

I also confirmed the advice I've been given not to worry about a small breach in the abdominal wall near the navel as a result of my March surgery so it doesn't look like I have any surgeries scheduled for 2011. Whoopee!

My New "Gal Pal"

It turns out that my new ice thingie is from "Gal-Pal" but who cares? If the "retro ice pack" works, that's great!

Pool Therapy!

Today I did a continuous three mile run in 33:32 with an ending HR of 156. So not as swift as in the past but I was able to do it. I've stretched and used both a stick and a foam roller, and now I will do some work in the pool. So far so good so I'm feeling optimistic again.

One step backwards, two steps forward

I took two days off. The first day I felt good but yesterday out of the blue the Achilles of the opposite leg started to hurt to the point that I was limping from that ailment. I did have left Achilles tendinitis several years back, during SARS, and it eventually resolved. I also started using orthotics with a raised left heel but I've been trying going without them the last few months due to the right knee. Anyway today it was good and I did a 3:1 walk:run that turned into a 3:1 run:walk and it felt great. I'm now icing using a new thing I bought at The Container Store. You fill it up two thirds with ice and cold water. So far so good and I'm feeling the progress.

Taking it up to Three

Today I was more disciplined and did precise intervals. I was out for 40 minutes with 10 minutes of running in total with 3:1 sets. It took 40 minutes. The outbound portion was pleasant while the return leg was into a strong wind and not so enjoyable. I'm icing now. Last night people said I was limping although I only had a mild amount of discomfort. Either some regular brisk walks and walk/runs are going to help mu body adapt or it will become clear that I need a scope at some point. I've been dealing with this for a year and it's only because something more serious intervened that I've let it go so long.

Run/Walk on a Strengthened Knee

I started out thinking I'd mainly walk but in the end I mainly ran, even if slowly. I cut it short so as not to overdo it and did two and a half miles in a slow 32 minutes with several minutes of walking included, especially at the start. I'm planning to really pick it up the next two weeks with my goal being to run 30 minutes without it being an issue. That would be an excellent way to end 2010 and to start of 2011 knowing I can again ramp it up.

My spirits are buoyed. This is a welcome development after yesterday's BlackBerry spontaneous reboot which which, AGAIN, wiped out a Hall of Fame BrickBreaker game-I had about 730,000 points with 182 or so lives remaining and clearly was going to hit 1,000,000. Now I don't even have a high score to show for it! Argghhhhh.

Rain/Snowed Out

It's pouring and at the race site it may well already be snowing. Between unpleasant footing and risky driving I'm going to miss this one however disappointing it is right now. Hockey tonight instead...

To Egg Nog or Not to Egg Nog

I'm feeling better and had a good walk/run today in advance of tomorrow's Egg Nog Jog event. But a storm is coming and it isn't clear if it will be safe to drive to the race or to run or even walk up and down steep hills. Last year when I ran in freezing rain conditions I left with a knee injury that has never been resolved, so in a way I'm nuts to even consider it....but we shall see.

Wintry Walk/Run

No snow yet but it is cold. I did a gentle three or so alternating between walking and running and building on Thursday's training session and evening hockey. Things seem to be progressing nicely without the surgery.

Icing After Another Outing

Today I tried a new knee brace. I found the velcro a bit irritating to the back of my knee and the thing a bit constricting overall, but did do another 30+ walk/run. While I didn't have knee pain I really lacked pep and I'm assuming that is from having been sick. I will see if things improve over the next two weeks as the Egg Nog Jog is two weeks today. Our friends registered two as entrants 598 and 599 and the cap is 600. We're trying to get another running buddy to quickly go online to take the last spot.

Off to the basketball this afternoon and then home in time to see the Als win the Grey Cup!

Out into the Snow

I've been sick all week-how grade fevers, night sweats, body aches especially my back and general listlessness. Yuck. But I've turned the corner and I thought I was up to a three or four mile walk this morning. Indeed I was and I even ran some portions without pain. As the run started so did the flurries and then full snow, making for a winter wonderland. I felt motivated to sign up for the Egg Nog Jog two weeks from tomorrow. I've done it each of the last two years with last year being the occasion for the still not resolved right knee injury. I feel that even if I walk it or run just a bit, it still will be fun and good exercise so weather permitting that's the plan. There's only a few spots left so I'm glad I signed up today!

Yes, Posting Has Slowed to a Crawl!

My knee surgery was scheduled for a week Monday but I postponed in until April with the idea that I'm hoping not to need it by then. I'm going to be rigorous about doing various leg strengthening exercises and I also wear a patella strap when doing anything weight bearing. It already feels a lot better, but I haven't run on it. Last weekend I did a five mile walk in Montreal before I bought it and I was sore at the end just from walking, which really was upsetting. But I've continued to play hockey and hop on the elliptical as well as some free weights and yoga.

One observation is that I've always done my runs first thing in the morning so I'm done. But hockey is at night. Last night we played at 9:15 and finished around 10, and I was so keyed up (plus I ate afterwords, with some fine single malt to wash it down), and as a result I don't think I slept a wink. So today I dragged myself around.

I really am not enjoying this change to my routine and am missing it with a fair bit of wistfulness. I'm hoping I can come back and wish I'd appreciated it more even when I was sore from a tow hour run!

Walk/Ron a Gorgeous Day

My knee wasn't great but I did a 3+ mile walk/run and enjoyed the fall colours and sun. I'm looking forward to the fall back in the clocks tonight in terms of not just the "extra" hour of sleep but because it will be brighter when I tend to do my runs first thing. I really dislike heading out first thing when it's dark.

So I'm icing away, and took two Advil after the run, but my knee situation isn't improving and I do wonder if a scope might not be such a bad thing to deal with the problem.

Ball Hockey, Training and a Walk/Run

My last run on Saturday didn't go well-my knee really flared up afterwords and I became concerned. Yesterday I saw the doctor who provided a second opinion on the knee and who is meant to scope it later this month. His view was that while it isn't clear cut, it won't get better and if I'm restricted from doing what I want to do, I should go for the scope. I wasn't expecting that advice and now I have the problem associated with second opinions, namely that it conflicts with the primary advice. What to do?

On Sunday I played in our annual firm ball hockey tournament. I thought that playing nets would be a way to "take it easy" but it was exhausting and I was dripping sweat pretty quickly. Plus I'm not sure it was great for the knee. I played out a bit after that and had some fun. Photos to follow when available.

Three More on a Dreary Day

Today was a struggle. I walked a couple of times and also stopped to stretch. At one point I felt something pull in my right calf as well. But the longest journey begins with the first step(s) and I kept it going with a 34 minute jaunt. That's after some bike time on Thursday and a 60 minute hockey drill Thursday night as well. We'll see what tomorrow brings.

IMG00068-20101027-0841.jpg

I set out in the gorgeous autumn morning to try a walk/run. I wore my new Neoprene sleeve. At first it felt uncomfortable and I thought it might just be a walk. But as I warmed up and stretched a bit, I settled in just fine, gradually lengthening the run components beyond a minute each. There was a strong wind and the colours were ablaze. I felt great to be doing it and started to imagine spring races. Let's hope this is indeed a new beginning.

Training session tomorrow morning and hockey tomorrow night!

The Knee (Continued)

I saw the specialist again today and based on a physical exam, my MRI and a new x-ray he really thinks it's not too bad at all. He thinks I'm not at all in need of surgery. He said there is a bit of swelling/fluid and that I should take 400mg of Motrin three times a day for two weeks and wear a sleeve when I run or do lunges. I will give that a try and will try to get back into it.

On the hernia front, i saw my surgeon at a function last week and told him that I had been diagnosed with a small incisional hernia in the navel area. he said he'd take a look at my follow up next month but that it was possible it is something I could live with and not need a surgical repaid at all.

In short: instead of two possible surgeries I may have none!

I'm looking forward to slowly returning to normal and now that the GoddLife Toronto marathon will be in the spring, maybe I can even think about a spring half. On the other hand, building abck up to an 8K and a 10K may be more prudent. I will see how it goes.

Not Much to Report

I tried to run last weekend but my knee was sore plus the heel/Achilles area on the other leg also was sore, something I experienced for a few months six or seven years ago. I'm not sure how that ailment developed and wonder if I banged it or whether it is from wearing tight skates in hockey. So as of know other than training sessions at the gym that include some cardio as well as weekly hockey, not much is happening, and it's concerning. I am seeing the knee specialist next week. He is the first guy I saw and wasn't recommending anything other than that I return in six months. It was another guy I saw through the sports medicine clinic who through a scope might make sense and who is meant to do it late next month if we both think it is the correct route. So I'm now interested to get the views of the first guy! I doubt I'll go through with it but the status quo isn't all that appealing to me. Not only have I given up long runs and races, but the short run regimen also has gone by the wayside, as this blog journal makes crystal clear with the dearth of recent posts.

Thanksgiving Day 5K

My knee is feeling the effects of yesterday's 7K but I thought I'd see how it tolerated a 5K today. I felt that my stride was off at the outset but then it got a bit better and I did a decent "coffee run" with the group. Perhaps tomorrow will be the test...

7K on a Gorgeous Holiday Sunday

Since my last post I've taken it a bit easy but did play hockey. Why is it that a 9pm hockey game disrupts that night's sleep? Even though I was in bed by 11:30 I just couldn't unwind and had a restless night, so that led to getting up a bit too late on Friday to get in a pre-work run.

Last night I over-indulged at a party with a single malt scotch table (and that was after the hors d'oeuvres and full meal, including rice krispie squares dipped in chocolate and caramel sauces). So when it came time to get going for a run this morning, I was MIA and feeling lousy. But I got it in around noon when it was beautiful outside. I added some one minute walk breaks as if it were a long run and felt a bit better after getting in the exercise. My knee is a bit sore, however, so I'm icing it and then will put on some ointment and see how it feels tomorrow morning for a holiday Monday run.

I'm signed up for a 5K charity run a week today that is part of the GoodLife Toronto Marathon. That distance won't be an issue but a half would be pushing it for sure.

He Shoots, He Scores!

I did a light workout at the gym yesterday with my trainer but skipped hockey last night due to my cold and because it had an 11:30 start time on top of that. Today I didn't run but played hockey this evening. We were undermanned and I had a lot of ice time so I figure I was out for 30-40 minutes. I got stronger as it progressed and scored a goal, which felt very good. If I can work out, run a bit and play hockey the only reason to have my knee scoped would be if it ensures a return to long distance running and if not having scoped means that will never happen. Since it isn't clear on either front I don't see myself doing it next month at all.

Post- Scotia Bad Cold

So in the aftermath of Sunday Mrs. MM has been feeling sore and I've had a terrible cold. I hadn't done 8K in a long time so I too was sore. But we both went out this morning-she went with her Scotia training partner (who broke two hours in her first half) and I did three miles on my own in 33 minutes. Given that I still have a cold, I was pleased with that effort. I'm even more pleased that my knee, while not 100%, doesn't prevent me from doing this amount of running. The question is whether it will tolerate an increase in distance by way of a weekly long run. Because I have a small incisional hernia as well, an unfortunate complication from my surgery six months ago, I still feel like I should somewhat baby myself.

She did it!

I ended up running the last 2K with her after seeing various buddies looking strong.

At 6K

I'm going to be responsible and call it a day. I started off with Mrs. MM and went ahead, then she caught up and left me in the dust. I used the first 5K to recalibrate my pedometer and the next one to check that it worked, which it did. If I wait here I can run the 3K back to the finish with Mrs. MM. Speaking of which, I just watched six+ seasons of Entourage and it occurs to me that Ari's wife has no name and is just Mrs. Ari. True?

A blind person just ran by me being led by a guide. Very inspiring.

STWM

We're here and Mrs. MM is ready for her first half! I have my chip and bib and need to decide what I'm doing...

The Week that Was

It's been a full week. Tuesday was a training session with lunges, squats, core work and 15+ minutes on the treadmill. Wednesday was basketball. Thursday was an upper body workout with 15+ minutes on the stairmaster and then hockey at night. During hockey I took a puck on the side of my bad knee. In fact it hit me right where I have the meniscal tear and it stung. But it felt fine the next day and today when I did 3+ miles it didn't hurt at all!

I'm tempted to join Mrs. MM in the half tomorrow and ran in my own half shirt today. Perhaps starting with her and being there at the finish is a better plan.

Perfect Almost Fall Day

It was one of those days where I woke up a bit groggy and forced myself to get going. I barely made it in time to join the coffee crew but I did and completed an easy three miles (more like 3.2) in 32:47. On Thursday I did two miles on the treadmill as part of an upper body trainer session and then had a tough one hour hockey practice that evening. Today is the day for the Toronto Island Run that I did last year and I thought of doing it again as a 5K if not a 10K, but it already was sold out. Oh well. Next year!

Four Miles with a Cooperative Knee

Based on my pedometer issues, it probably was 4.3 miles and it took me 43:12, with an average HR of 146. My knee seems stable, if not perfect, so I'm thinking there is no rush to getting it scoped. The doc called yesterday for a pre-op appointment and I will go to that, but I don't see myself doing it any time soon. Plus I seem to have a small incisional hernia around my navel and it may be that is something I need to take care of, which would involve a small surgery (but under a general). So that would have to be the priority. I will no more later. Sigh.

Meanwhile it's good to be beginning more regular running and without having lost all that much in the past year other than the capacity to crank out a half on demand.

Late Morning Three

I'm off today and went out later than normal for three miles in perfect fall weather. (It would be hot for a long race, but was perfect for training.) My pedometer said 3 miles. But I double checked it using Gmaps Pedometer and, as I suspected, I need to recalibrate, as the real distance was 3.227 miles. That is a significant percentage error and means I'm actually running a 10 minute mile pace. Perhaps I haven't declined as much as I thought! I'm in Buffalo tonight so don't know about tomorrow, but will likely try five or six miles on Sunday and see how that goes.

Third Day in a Row, with Rain

Yesterday my knee bothered me and I didn't envision going this morning. But others were going for a long run and I decided to meet them in the middle of their route. I had my worst timing ever for the start of a run, as it started to rain quite hard just as I started. But I pressed on and my knee wasn't a factor at all. I did three miles (again, I think my pedometer is way off and it probably was more like 3.2) in 31:47 with a maximum HR of 170, which is an end of race type HR for me. I've lost some fitness and I'm now in the mode to get it back slowly over time. I do speed up still, as the first lap was close to an 11 minute mile and the third was a 10 minute pace. Time for the trainer tomorrow as we transition to fall.

Consecutive Days

I went 6K+ today in cool (perfect) weather and now my knee again is giving me trouble. I can't seem to quite beat the knee issue so it's a bit annoying today. Meanwhile Mrs. MM did 17K as a training run for her first half in three weeks. Well at least there will be a highlight from her this year!

High Winds, Disturbed Sleep and Three Miles Later than Normal

It must have been about 5am when one of the juniors came into our room to say that our alarm was going. I was fast asleep but bolted out of bed to find the front door wide open. It seems that it wasn't closed tightly and with the high winds and the newspaper thrown against the door, it opened. Good thing we were home and that someone head the alarm, because I don't think I would have heard it for a long time. I didn't get back to sleep right away but did eventually and then missed the 8am group start. But I went after noon and got it in, just as it was starting to rain of course. The knee felt fine after 32 minutes. My Achilles hurt as I got our of bed this morning, but was fine by the time I ran. Sigh-it's been an off season. But I've signed up for weekly beginner hockey, so something fun is on the horizon!

44 Minutes in Montreal

After the great McGill student ghetto drop off, unload and set up, and a nice dinner last night, it was time to run this morning. It was quite hot and Mrs. MM forgot her Garmin. My Polar pedometer needs to be recalibrated because 43:43 came up as 3.68 miles and there's no way I'm that slow. I'm thinking 4+ for sure. My knee was a bit wonky from the long drive and the moving including stairs, but I did it and I will now see how it responds. Now the long drive back beckons, and there is a ton of construction with lane restrictions here. Maybe tomorrow instead...

Early Morning 5K

Dark though it was, this time I did get up early and was out the door and back from a 5K before 8am. It's good to have it done and not wonder if it can be fit in over lunch. I was out for 32 minutes with an average HR of 150 but got into the 160's, so my fitness has suffered with the lack of a long run season over the few months. Today my right knee was fine, but my left Achilles, which hasn't bothered me fore several years, suddenly giving me some grief. We will see how it feels later but I don't think it is anything to be concerned with. Mrs. MM decided to do her 16K long run today rather than try to fit it in during a busy weekend, so I hope that goes well and we can do just a 6K or 7K together on Sunday as part of the big university send off and set up. My grandmother's couch, which journeyed westwards along the 401 about 25 years ago, has been loaded in to a U Haul truck for the reverse journey this weekend (but I'm not the one driving it).

More Cross Training

My run yesterday was sandwiched between a trainer led leg and core workout on Tuesday and another training session first thing this morning that focused on upper body. Mark also threw in 16 minutes on the StairMaster for me as two minute intervals between the four resistance exercises I was doing. Some yoga last night (and again at lunch today) and that will be a fair bit of activity over three days, with a run expected both tomorrow and perhaps a longer one on Sunday. Mrs. MM is training for her first half so I may do some of her long run with her but don't think at this point I would go beyond 10K, if that. So far the knee isn't perfect but is holding up.

The other thing to consider is a weekly hockey league that starts in a couple of months. It's a beginners plus adult league and it's both fun and involves skating which isn't hard on the knees (unless one falls or has a twisting injury of sorts).

Lots to keep in mind as I enter the fall season. I feel the absence of what has been the normal summer long run training season in preparation for a race, but perhaps from here on in each season will feel more normal.

Lunch Run

I can't remember the last time I did a good lunch run but today I had a late start getting to work and didn't wake up in time to run at home. It's getting light out later now I suppose. So I brought my stuff today and actually got around to heading out. My pedometer is off but I did 3+ miles in 32 minutes weaving throughout the downtown, Distillery and Queen Street East/Corktown areas. it was cool enough to run at lunch but hot enough in the sun to be dripping sweat when stretching and cooling down in the plaza outside of my building. I feel good!

Icing after Three

Nothing fancy this morning and just a slow paced three miles, coffee (iced) and ice on the knee. It felt a little stiff at first and then warmed up, that being the normal pattern. Later today it probably will stiffen up especially after sitting for awhile. I'm giving more thought to being scoped in November but there still is lots of time to decide. Meanwhile Mrs. MM has become the distance runner in the family as she is doing the half at Scotia and left for her long run before I headed out and still isn't back. She can use the ice pack once I'm done with it!

Cool Morning Run

While I love the more comfortable weather for running, I'm already starting to miss summer, and it's only August! I didn't end up running this weekend in Maine, as I managed to smash my forehead against a low ceiling, requiring both ice and band-aids, and I didn't know how sweat would figure in the mix. But today it was fine. I went out for 3 in 30 and all is well. Especially since my favourite coffee has arrived from Rome, via a US distributor. Life is good!

Poor Planning

I have out of town meetings today and tomorrow and was looking forward to some nice ocean view runs. I brought my shoes, my Polar, my new shades, my running hat and socks...but forgot to pack shorts and a running shirt. So it's either a walk or an opportunity to buy some more gear, assuming I can find a spot. Then again I bought a bottle of 1994 vintage Highland Park at the duty free on the way out, so there is a Plan B if necessary.

Back to Two Wheels

It was reasonably hot and muggy but I decided that I'd pedal my way downtown instead of doing a pre-work run. The way down was easy but for the route home I took a less direct route, resulting in a total distance of over 25K and a total time on the bike of more than 90 minutes. I didn't bother with a HR monitor. I'll see how I feel tomorrow and, if good, perhaps a pre-work run is on the menu.

No Sunday Run

It was pouring at our regular time plus my problem knee was acting up last night. That being the case, once the rain stopped I stuck to a walk and will avoid consecutive days. I will see what tomorrow morning brings.

Aim for the Goalie

That seems to be the idea at BMO Field where we're taking in a Toronto FC soccer match. Boisterous fans behind us. Is there such a thing as too loud?

Welcome Cool Respite and the Bike Lane to Nowhere

I took Wednesday off, other than yoga, and then hit the gym with my trainer on Thursday with a nice upper body workout. I hadn't done bench presses in a long time and I'm feeling it now, which is good!

I also had a follow up doctor's appointment and all remains perfect on the PCa front, so onward and upward.

Yesterday I rode my bike to and from work and today I ran three miles in 31 minutes. My knee was a bit sore at first but feels fine now. I saw an arthroscopic specialist a couple of days ago and he couldn't really decide whether I would benefit from a scope or not. On the one hand he said taking a look with a camera in and of itself could be useful and if there is a flip tear that could well benefit from being cleaned up. On the other hand, surgery is surgery and has its risks. So I will see him again in three months and we will decide. In the meantime he suggested I go on his waiting list.

On my bike ride yesterday I again used the new Jarvis Avenue bike lane or what really should be called the "Bike Lanes to Nowhere." I use that term because from a cyclist's point of view the lane only goes for a limited number of blocks and then it ends abruptly. One main street over, on Sherbourne, the lane continues up Glen Road and then you can cross the railway tracks and head through Moore Park into the Mount Pleasant cemetery, the Belt Line, etc. But if on Jarvis you're forced to go up a very busy Mount Pleasant which has no bike lanes. It's also really loud and invariably there are some parked cars in the bike line anyway. Plus there is a parking alcove on the curb and there is a real risk of a door opening into the bike lane.

In short, a lane of traffic has been lost for no real benefit to cyclists. Had the original idea of a two way bike path that was gated off from traffic been implemented, that might have been interesting, but that idea was abandoned. That idea has been tried on de Maisonneuve in Montreal and is the subject of some controversy, but I think it is viewed as a success.

Three days in a Row and Now with New Shoes

I was given a gift card for my recent fund-raising so we headed off to New Balance where they had a sale: a second item was 50% off. So I bought a new pair of shoes and got the second one at the reduced price and Mrs. MM did the same. I also bought some shorts and replaced my sunglasses for running, as the arms fall off quite easily when I remove them to wipe the sweat off. Lastly a new iPod armband and fuel belt for Mrs. MM, and we not only used up the gift card but more.

My knee was a bit sore from two days in a row but I wanted to try the new shoes out, as I don't think I've worn NB before and this was a switch from Brooks (Beast and then Adrenaline). I stuck to an easy three in the muggy heat and it seemed fine. I definitely won't run again now for a couple if days but I do have a leg training session as well as physio on my knee scheduled for tomorrow as well as a consultation with a surgeon who will be on site at the sports medicine clinic. I will be shocked if he recommends surgery, but it is worth getting a second opinion.

Go for a Dinner Blowout?

George looks really nice and also has an outdoor patio or terrace. The girls are saying they didn't really celebrate Mrs. MM's birthday just the four of us, as it occurred when we were away, so I've discovered a Toronto tasting menu that looks good. The place doesn't appear to be open on Sundays, so I will have to hold it in reserve.

Sunset Shuffle 5K?

I'm feeling encouraged by the last two weeks and itching to have a goal without being stupid about it. The Sunset Shuffle 5K caught my eye and might be a fun one as it's on the Toronto Islands and has a BBQ afterwords. I'm also thinking of the Midsummer Night's Run. I did it as a 30K two years ago and would now do it as a 15K, but I think that's too much too soon.

Maybe the Longboat Island 10K, an event I enjoyed last year, is a better bet for something longer since it's not as long as I'll have more time to get ready-except that it falls on a critical religious holiday so doesn't work for me this year.

This is what happens when there is an online race calendar.

Four Miles at Last

I'm beginning to believe that inactivity worsens injuries as I've had an active couple of weeks and my knee continues to improve. Today we drove to Taylor Creek park and did four miles along the stream mostly in the shade. I started at a 10:50 pace and sped up to do the last mile in just over 10 for a 42:41 (assuming it was accurately measured). I can see a 10K for sure this fall but it might be premature to do more. So much for the advice that I not run at all. Off to stretching, breakfast, the stick and icing.

P.S. I've also ditched my running orthotics to see if that makes a difference. I wonder if that's it? They are old and probably don't work anymore.

The Tide Has Turned!

I went out for three miles again this morning and felt peppier than I've been, despite the long bike ride yesterday. I also found that my right knee didn't bother me, as if the recent ramp up in activity is working for the ailment better than more sporadic activity or rest. This development together with a more busy period at work makes things feel much more like they were, which is good! I'm icing now and plan to do a similar run tomorrow or possibly extend it by a mile. Baby steps, but steps nonetheless.

Substuting Two Wheels for Two Legs

It was a spectacular day and I decided I would ride my bike to work. For the way home I thought I'd kick off the long weekend with a longer and more scenic ride up the Don River system. I got tired (and sore) by the end, but I'd call it a success. If I wanted to be negative, I'd say that two years ago I could run 30K instead of ride it. But on the more positive and correct side of things, not too many people can do this four+ months after surgery and I did pass a few riders along the way before I got fatigued. It's a good start, and my knee felt fine and probably benefited from the activity. 31.5 total K's in 1:51:00.

Lunges and Yoga

I did yoga last night for the first time in a long time and it was dispiriting as I really noticed the deterioration. But today I did an early morning trainer led full body workout (that included some tosses of a ball both in squat and lunge positions) and decided to forego the outdoor super burgers and fries at work for an indoor yoga class instead. Today was much more normal and I was even able to do the difficult "bow" position.

To compensate for being so virtuous I'm now sitting outside having the remnant of the post-basketball cigar from last week, washed down with some leftover Argentinian red. If I stay away from the ice cream it will be a miracle.

Three More

I wasn't as peppy today but I did get in three before work at a slow pace, taking 32:18. I'm going for physio on my knee today so will be interested if the physio has any thoughts on how it feels to her given that I will have done 10+ miles and played basketball since I last saw her. I also plan to return to regular yoga starting tonight and tomorrow and worked has picked up, so things seem to be returning to normal. Amen.

Cooler, Stronger and Faster

Because I had company today I was pushed a bit and ended up doing three miles in 28:44 with the last mile being a nine minute mile. It felt fine but I'm icing now. If I can sustain this then I can start to add a long weekend run and see where it takes me. I really do feel out of sorts not having a race on the agenda, as the last three summers have been full of races with a goal race being part of the plan. Still, being where I am now after what I dealt with earlier this year is really rather good and more than anything it's the knee that is holding me back and nothing more serious.

One highlight was the appearance at our post-run coffee of a well known NHL'er from the 60's and his salty language. His performance made for an enjoyable post-run cool down. Who knew a 60's great lived here in the area?

Weight Training, Walk/Run and Basketball!

After last Sunday's very brief run my knee bothered me a bit, a development I found surprising and depressing. I saw a sports medicine doctor who had the same reaction and who is leaning more to injections and possibly surgery to clean it up. He also recommended a bit of physio and said to avoid running. I did, however, play basketball Wednesday night and that involved some running (and a serious workout) and today I did 45 minutes (3.2 miles) of 3:1 walk:run cycles. It felt fine, but I will ice and take an Advil and see how it feels tomorrow. Apart from that I did two trainer led gym workouts. On Tuesday it was legs with lunges, squats and core and on Thursday it was upper body with pull downs, dips, push ups and lateral and front raises. Not a bad first week back.

Back Home and Running

We were away for a bit and it was too hot (and/or built up/hilly) to run so I got back into it today, jet lag and all. It's hot here too and I want to ease back into it so I restricted myself to a gentle 1.5 miler in 16 minutes with an equivalent walk at the end. All was good and now it will become clear whether I can ramp things up quickly enough for a fall half.

Hiatus

No posts because we're away and it's too hot and hilly to run! Just glad I have no marathon training being ruined.

Turning the Corner

I overslept and felt sluggish (too much white wine?) so missed the boys at the designated time. I decided I'd still go on my own and meet up for coffee. It turns out I had a good 10:20 first mile, mostly uphill, and then 9:45 and 9:20, with the last mile also having some reasonable uphill stretches. So in the end it was a sub-30 minute three miler. My knee was fine after yesterday's run and bike ride doubleheader and it feels fine today. I've stretched, am icing and now deserve some World Cup time while it rains outside. Go USA!

Tomorrow we're seeing The Tempest at Stratford with a 9:30 departure time so I will have to get up early to get another one in.

Stronger Three

It is cooler today but the sun is still hot and I didn't go until close to 8:30. I did a stronger three miles with 10:30, 10:00 and 9:50 splits (and I may have gone a bit beyond that distance with my pedometer not being quite accurate). The problem knee was fine but I'm icing it and taking an Advil just in case. I'll take out the bike for a spin as well and see how that goes.

UPDATE: One hour bike ride with ease, although it is hard to miss the fact that our roads are in bad shape--some of the $1B for G20 security could assist with that problem...

G20 Workouts

TO this week has become increasingly a ghost town and today in particular the downtown core feels deserted. Shops and restaurants are starting to be boarded up and there is little traffic. I worked out today (and Tuesday) for an hour with my trainer and did 18 minutes on the treadmill and legs (Tuesday) and upper body (today). Mark took a shot of the boarded up Golftown and I took a shot of the dearth of cars at a major intersection. I'm sitting in my office now wearing shorts and sandals, which is a first and likely never to be repeated! Tomorrow everything is closed so it won't be an office day for me at all. The $1billion price tag for this summit includes out of pocket costs incurred by the government and not lost income for the large number of businesses affected.

Meanwhile I saw a sports medicine guy yesterday. He says the apparent small old tear I have in my MCL is causing me more trouble than the more recent flip tear of the meniscus, but that in total it's not a major problem with surgery needed. He thought some physio and anti-inflammatories would help and possibly an injection either of Monovisc (for knee pain from osteoarthritis, which hasn't been diagnosed yet) or Durolane (again for that condition). I won't rush into either but will do some research.

Hot out There

Today there was no shade and even though I went out early it already seemed to be steamy. But I picked up the pace (perhaps to get it over with) and did three miles in 30 minutes. The knee was stiff at the start but then seemed OK. We will see about tomorrow, as normally it would be an off day, but it looks like rain is forecast on Tuesday and Wednesday.

Getting out the Bike

Now that I am a full three months post-surgery my last restriction has been lifted and I'm allowed to cycle again. This development comes just in time for the traffic and security nightmare about to descend on Toronto in the form of next week's G20 summit and also is welcome from a knee perspective because it allows me to cycle instead of run. Today I went out for a slow paced three miler in very muggy conditions. The knee was fine but I probably shouldn't go on consecutive days. I started at an eleven minute mile pace and then sped up to 10:45 and 10:15.

Notice how the summit's website does not highlight the $1 billion security price tag and armed camp style security fence. I think driving downtown is totally out, the subway is iffy because there are meant to be delays when dignitaries pass above ground and cycling is best unless I get tear gassed.

All in all, I'm now felling pretty back to normal and will see a sports medicine specialist about my knee on Wednesday as an effective second opinion to what the orthopedic surgeon said (no need for an intervention but take Advil).

UPDATE: I rode 10 minutes to the bike store to get a tune up. I can't remember when I last rode, and it was fine, but the seat seemed to be more uncomfortable than I remembered it, so I've upgraded it for installation at the same time as the tune up. I think the bike is now 16 years old but the seat will be new!

Ten Years

I can't let this moment go by without nothing that 10 years ago at this very moment I was in the midst of a near fatal heart attack, which spawned a cardiac arrest, which led to an intense cardiac rehabilitation and education program...which in turn led to entrenching many healthy habits. I was lucky to survive that day with barely detectable damage and to carry on by using the near miss to improve my life. Without that day there would have been no races and no half marathons or a full marathon.

Somehow the other challenge of the last few months (which also, thankfully, ended really well) and my problem knee has made me feel less overjoyed than I expected to feel today, but I do feel really good about what I've overcome and what I've accomplished in the last 10 years. If you had told me 10 years ago where I'd be right now, I wouldn't have believed it was possible. Lots to be grateful for!

Not Today

I headed out and did run a slow mile but my legs were stiff and my shins were sore. So I decided to walk it in to stay loose but not do too much. Oh well, I have to be forgiving of the body for needing time to heal at its own pace. I will take tomorrow off and Tuesday do a leg workout including a couple of miles of treadmill time.

Beating the Rain

I did head out for another three and while my legs felt sluggish, I did manage to keep a ten minute mile pace for the last two miles. The legs in fact felt quite loosened up by the end of a close to 32 minute outing. We will see how I feel tomorrow but three straight days may be counterproductive.

Three Miles Again

I was woken up very early with my upper calf all cramped up to the point that I screamed, thinking I was going to pop a hammy. But it settled down and I massaged it with the running stick. Eventually I did a three (plus?) miler, stopping twice to stretch, and managed it in 33 minutes. All being well I will repeat the route again this weekend.

The Knee

I had my follow up appointment (after the one in March) and x-rays were done on the knee in a weight bearing position. The doc takes the mk57 view that I should run but also should take an Advil both in the morning and at night so as to manage any inflammation. I don't have anything that isn't age appropriate and I anything I'm in good shape. This is good and I feel like I've now turned a corner in a bug way. I haven't run in the last week other than treadmill work with the trainer and when I tried to run on the weekend my upper calf was sore. People also say I'm limping still. So I'm not quite sure what to make of those facts. I hope as I follow the new expert advice that I return to normal, bearing in mind that I've lost some fitness and I won't be rushing into any races.

Meanwhile, returning to work late and missing my scheduled training session, I had to fend off the trap left for me as pictured in this post. So far so good, but the date is not yet over.

Run for a Reward

Today is considered cool compared to what we've had and what will be back tomorrow and Monday but I found it hot for running. We went at 8am and I did a slow (11+ minute mile) first mile and then sped up slightly with two 10:20 minute miles. So once again I did three miles, in 32 minutes, with no knee issues. But the top of my calf is sore under the knee so I need some sort of massage treatment. I see the orthopedic surgeon in about 10 days and I now will be surprised if surgery is recommended. I plan to keep doing what I'm doing, but if it's going to be a hot steamy summer I'm not sure how much I'm going to ramp up my mileage. It's more realistic to build a base of a few months' training with several short runs per week, perhaps with one weekend 10K, which used to be my regimen for winter training. But I will see how it goes.

Meanwhile we're invited somewhere for dinner with 12 people so the run ended at a destination dear to my heart. Day olds are $18 for a dozen. I can't eat more than one, since there is only one per person, but I do have my eye on the one with the green mint icing.

Gym Workout to Beat the Heat

I'm back at my desk but soaked from the walk outside in the sun. That's true in part because I stopped at the first weekly Metro Hall Farmer's Market of the season. I picked up some delicious Ontario cherry tomatoes (yellow and red) and some Ontario strawberries picked just yesterday. Delicious! So I did about 15 minutes on the treadmill at a higher speed than I've been doing and also did a 45 minute full body workout with squats, lunges, push up pyramids from plank position, shoulder presses and one arm pull ups from plank position. I was dripping sweat by the end and probably should have waited before I showered and headed out into the heat. but it felt great and I feel better for it. Now I'm waiting for the heat wave to break so I can do some nice outdoor runs this weekend.

Almost a Normal Run!

It's already hot with a blazing sun and no shade and I've done a three miler without walk or stretch breaks and in 31:00. That's on the slow side of my normal time and my legs felt totally fine, but my HR was higher than it used to be for that distance and time at an average of 156 and peaks in the 160's. With resumption of the regular routine and some loss of tonnage this should return to normal as well. It's too early to say whether I should think about a fall half, but I will keep it going and see how good I start to feel.

Half an Hour Back in Toronto

It's already hot so it isn't my favourite running weather, but as a holiday Monday it's perfect. I went out for three and the knee was fine, although my shins continue to be sore, likely from the lack of running. I had a close call with the problem knee existing the Bell Centre in Montreal on Sunday-I was tried to stay close to my friends as we exited our row and as I pivoted to turn down the stairs I found myself in an awkward position-but no harm in the end. My bigger issue is being a tub, which seems to have crept up on me the last six weeks or so, and I must change that immediately. I feel it in the runs-I'm slower not just due to inactivity but because I'm lugging around more weight. Eating better starts up again today.

Half an Hour in Montreal

Well that's just the run. After driving in yesterday I set out this morning and the problem knee felt better than it's been in months. My moderate training must be paying off. I did close to three miles in about 30 minutes. The purpose of the trip is this afternoon's playoff hockey game and I'm beyond psyched, not having been to a game in Montreal since December 2, 1995. On that night my sister arrived in the middle of the game at my seat to take me home, as our father died that evening.



As the 3pm start time ticks down it's time to consider where we're going to eat! The first stop likely is Beauty's and dinner is at Moishe's, so healthy eating is going to be a challenge-either that or today is a "treat day."



I'll try to keep in mind that the real treat is the game. And being in such a good place post-surgery that I'm able to drive a long way, do a normal run and enjoy life.

Thanks to my new blog friend Dan, who is dealing with the same challenge that I recently faced, for being on the cusp of losing 30 pounds pre-surgery and thanks for the shout out that he gave me on his blog.

More Time at the Gym

Another leg workout with 25 minutes of treadmill time worked in with the lunges, squats and other sets. My knee does seem to be feeling it a bit so now I'm not sure I will run again tomorrow, but I will assess in the morning. It's not that it is getting worse, but more that it isn't getting better from being "loosened up" by regular jogging. I do see an orthopedic doctor in three weeks and I'm sure I'll receive some advice at that time.

This Made My Day!

I just received a new comment on my race report for the Harry's Spring Run Off that is put on by Canada Running Series. They are trying to find a photo of me at the event given its importance to me. Could they be any more professional? Wow!

Cheryl has left a new comment on your post "The Best "Race" Ever":

Hi Mark
On behalf of the Canada Running Series we are all very proud of you. It is amazing that you were able to participate and finish the 5K course. Keep up the running / walking. You know it is good for you! We look forward to seeing you at the Acura Toronto 10 Miler and the Scotiabank Toronto Waterfront Marathon, Half & 5K, setting PB's no doubt.
Kind regards
Cheryl Beeden
Executive Assistant to Alan Brookes, Race Director
Canada Running Series

Staying Loose

I decided it would be good to keep moving so I headed out for a gentle couple of miles in 20+ minutes. The knee started off a bit sore but loosened up while the shin wasn't too bad and was much better than yesterday. Go figure! Must have been the scotch during last night's hockey game.

If it's Not One Thing it's Another

I kept it going today with three miles (if an accurate reading). My right knee was fine but my shins were sore, especially my left one, and I stopped a few times to stretch. Overall I think that by doing a 34 minute jog I helped stretch things out and am getting my used to running again. Tomorrow will be an off day and Tuesday will be a leg workout with another couple of miles worked in on the treadmill. It's gorgeous out today. I hope it isn't too hot for those doing the Mississauga Marathon but think it is ok.

Back in the Game

It wasn't chipped time but it was still a race with a bib. I did the 5K Walk of Life in support of the national cardiac rehabilitation program and ran a 30:11. I'm happy with that time given that I haven't been running regularly for some time now. Plus there was a killer hill.

We descended from the Ontario Science Centre parking lot down into the Don valley system and did a couple of short out and back loops before the steep climb (which I walked, for about two minutes) back to the parking lot and the finish. The knee felt fine but I'm icing it now. I'm slightly worried because my problems started with the December Egg Nog Jog and its opening descent, but somehow I don't think this was as long a descent. Plus in that race I was guarding against slipping and that wasn't an issue today.

The time isn't close to my personal best of 25:30 (if accurate) but that wasn't a remote possibility today and I'm just hoping the knee isn't complaining tomorrow. If it's good, I think I'm going to resume my normal pre-knee injury and prostate surgery routing and think about some fall races.

P.S. The race came with a Polar heart rate monitor sports bra for Mrs. MM (with my tax receiptable $250 donation instead of paying the race entry fee).

More Fun at the Gym

Another 20 minutes on the treadmill with the rest of the hour spent on upper body work. Note to self: do not eat a veal sandwich two hours before a workout under any circumstances. Even if it is really good, packing 500 calories. (Although Dr. Ken who brought them by last night during the Habs game/single malt fest says his patient, who gave them to him, added way more veal so I'm guessing it's more like 1,000 calories. For that reason I ate only a half, but I still feel evil.)

New Goal

I went for a trainer led workout today and ran 24 minutes (two miles) on the treadmill in two minute increments, working in squats holding a ball, lunges throwing a ball and leg raises while in push up position. It felt great and I'm now having my post-workout 50 Gram Slam. Today's treat is milk chocolate. With that in mind, and with the tenth anniversary of my heart attack coming up on June 16th, I want to slim down a bit to 180 by that date. Nothing like saying it in public to make it real! And with that, I will have to stop eating chips and popcorn, chocolate and cake (while drinking scotch) during every game of the Habs' playoff drive.

UPDATE: I figure that Mike Cammalleri would want me to stick to the routine (and notice that "routine" rhymes with "poutine") and rituals, as Laura suggests in the comments may be important, so I will do so but dramatically moderate the quantity. Game 7 may turn on what I eat-oh, the pressure!

Walk of Life 5K Race

Given how I'm feeling I'm going to go ahead with a 5K run this Saturday. There are both run and walk events, but I'm going to do the run. It is the annual Walk of Life in support of cardiac rehabilitation. As I approach the tenth anniversary of my heart attack and cardiac arrest, it's time to celebrate the complete recovery from that event and all that I've experienced in the last 10 years. In fact I expect that without having formed life long exercise habits in the aftermath of that experience, my response to and recovery from my latest health challenge would have been very different.

The route (see map) looks to be a portion of my Don trail long training run route, so it will be very much familiar. By the way there is a generous registration package:

each person receives a backpack, pedometer, fabulous breakfast, entertainment, complimentary parking & even a FREE Polar Heart SPORTS BRA! (retail value: $49) **based on raising $100 minimum in donation for adults

but I'm not sure what I'm going to do with the sports bra! It's a good thing that Mrs. MM has taken to running of late.

I see there are prizes too....I've got to wonder whether if there is a category for former patients and, if so, how I would do.

No Adverse Effects from the Three Miler-Bring on the Coffee!

Maybe my right knee is stable after all. I'm no worse off for yesterday's slow three miler. I'd say it is still not 100% and doesn't feel like it felt before last December's 10.8K Egg Nog Jog, but the three miler didn't make it any worse and may in fact have worked to loosed it up. Today is an off day (other than perhaps a lunch run) and tomorrow is a trainer led leg workout day. I'll run again on Wednesday.

Speaking of a walk, I've picked up a coffee "disloyalty" card and have been working my way across town trying out various independent coffee places. I started at Dark Horse Espresso, then went to Sam James, Mercury Espresso (which I'd been to a few times before anyway) and lastly, so far anyway, Manic Coffee. Crema Coffee seems in range for a lunch coffee walk. The others on the disloyalty card will require a drive. This link lists the others with their websites so I will need to head over to Blondies and Lit in the west end in order to complete the card and receive a free coffee back at Dark Horse where I started. It's a fun idea!

The End

As I was at about 735,000 with about 60 lives left, my BlackBerry froze when a FaceBook message chimed just as the paddle hit the ball. The program crapped out and didn't even record where I was at as my high score. THE END.

Happy Mother's Day...

to all and to the mother to be with a nest hidden in the foliage on our back deck.

Shifting into Gear and Hoping the Transmission Holds

Well I did go on consecutive days. And while my pace was 11+ minutes per mile I ran almost all of it in 33:40 minutes, with a couple of short walk breaks and a few stretch breaks. I felt fine, with some left shin discomfort that no doubt relates to the problem right knee, but stretching helped with that issue. Time for some more prolonged stretching and icing and then I will find out in time if this was a bad idea or not. If I find out that there is no stiffness or pain beyond last week's walk/run aftermath, this will be the new normal and I will keep ramping it up. Feeling good!

We finished with a coffee and one of the bud's little ones took photos of us being crazy.

Picking it up a Bit into the Wind

Today's effort was closer to 6K in 41+ minutes with an average HR of 133. I started out with a 3:2 ratio of walking to running and ended up reversing it and doing about five minutes straight running at the end. mk57 may think I've ramped it up a bit too much, too soon, so we will see how I feel. I did find that my lefs were sore all week after Tuesday's leg workout but having not done any running since Wednesday, and with a day off yesterday after an upper body workout on Thursday, today was pretty easy. The question now is whether to stick to the rule of no running on consecutive days, which would mean only walking tomorrow. That is indeed the plan for now but I will see how I feel when I get up tomorrow.

Beating the Storm

The heavens have opened and it is a real deluge. Fortunately I got in 38 minutes of a 3:2 walk:run in the downtown area. I felt good but my legs are tight from yesterday's squats and lunges. I'm now going to return to yoga to see if that helps.

Oh and my PSA is now zero so I'm considered cured of prostate cancer. There are no guarantees in life about anything but I'm celebrating this great news! I knew the odds were in my favour but some people do end up unlucky.

I'm going to continue to stay involved in the PCa community to offer peer support.

Another Step in the Return to Normalcy

Today was my first visit back to the gym. It felt good. The last time I was there it was a cold and bleak February day and now here we are at the height of spring with the blossoms and sunshine changing our world. We took it easy, with sets of walking lunges, walking squats, planks and crunches with leg raises. I was maybe a bit tired than I would have been before the layoff, but nothing terribly noticeable and I will continue to get stronger.

As for the problem, knee, it did bug me a bit yesterday after Sunday's 45 minute test that included 18 minutes of a light jog in nine chunks of two minute each. it's quite a bit better today so I might well repeat that workout tomorrow.

BrickBreaker

So I haven't been running races but I have entered Boston Marathon like territory for BrickBreaker. I've crossed the 500,000 barrier (at 500,780) and am on my 29th cycle with 55 lives still to play with. If I can keep it going perhaps I can hit seven figures in another week or so...

Note: The display cuts off the first and last digits of the score but when the game is over and the final score becomes my high score on this device, the proper score will display where 9,800 currently is shown.) Special thanks to commenter Anonymous (Susan) for feeding my intensifying OCD.

Sporting Life 10K Sunday

No, I did NOT decide at the last minute to run it, although I admit to being tempted. Instead I did the designated driver drop off and headed south to the finish line. I parked in Liberty Village and then started a walk/run with three minutes of walking followed by two minutes of jogging in five minute cycles. First I scoped out the finish area and then I headed to the lake along the waterfront trail. I felt fine but knew that doing a 10K in race conditions really would have risked making my knee sorer than it has been. I decided to go for 45 minutes and that I did, doing something like 3.5 miles-I can't really tell as my pedometer doesn't do well with a mixed walk and run route.

I headed to the finish area to look for friends and Mrs. MM, who was doing her first Sporting Life and her first serious 10K. (She did Oakville last year in 59:52 without much training. Sporting Life is fast and typically a PB course as it is a downhill course.) It was hard to know when she would finish as there was a staggered start this year and she really didn't have a good feel for pacing. Amazingly she came in at 57:58, which as I recall nipped my time three years ago in my first 10K, so it was very exciting!

She says she has no desire to do a half or something greater than 10K, and that a 10K is a good distance for her, but we shall see!

Sticking to the Plan

It is sunny and hot today. In fact, with the humidity, it actually would be too hot for me for a long run were I in that mode. I headed out for 5K and didn't
do a long running stretch at the end, thanks to the advice of mk57. I did four minute cycles for the first 12 minutes-three minutes of walking followed by one minute of running. Then I did four and a half minute cycles for the duration so that three minutes walking was followed by 90 seconds of running. That got in more minutes of running but without ever running more than 90 seconds at a time. We will see how that feels. I did notice some soreness after Wednesday but it isn't clear yet whether it is something that ultimately will affect my ability to return to my normal routine, let alone racing. I was out for 41:30 so I took less than a couple of minutes longer than Wednesday.

Taking the First Steps in the Long Road Ahead

I headed out today six weeks (less a day) removed from surgery and at the end of my period of restrictions on running and lifting. I decided I wouldn't just do a run, given the length of the layoff and the knee problems I'd been having prior to the layoff. Instead, I decided on cycles of three minutes brisk walking and a minute of jogging on a 5K route. After 34 minutes I decided to run the remainder of the route so I was out for close to 40 minutes with about 14 minutes being jogging. My knee felt fine, although I'd say everything felt more than a bit tight so I stopped to stretch and did a good long stretch when I returned home. I clearly lost some fitness, despite the almost daily walks, as my heart rate at the end was 155 which is high for me for an easy jog. But that will improve. Tomorrow I will just walk and Friday or Saturday I will repeat this route, perhaps with a bit more running if the knee doesn't talk to me in the interim.

My step was lighter than it's been for some time due to what seems like the end of a prolonged saga. On Monday I had a visit with my doctor who reported that based on my pathology report, my surgery was a success and he pretty much gave me the "all clear." I need results from a PSA blood test to be 100% sure but this news was pretty huge. The next morning I woke up exhausted and with a bit of a headache. I think that even though I coped really well with this challenge, the body still stores up tension and reacts to anxiety over a prolonged period. The release that came with the news seemed to give the body permission to give in to fatigue. But now I've regrouped and am excited to re-enter the world of the "normal" at work and at home. Running and exercise is a huge part of my routine and healthy living program and to have it suspended at the very time I had such a challenge to deal with made that challenge even more difficult.

But happily that's behind me now. That is thanks to good luck, my doggedness in making sure this issue wasn't overlooked, a "rock star" of a surgeon, great supportive friends who put up with my angst and, most important, Mrs. MM. who had to suffer through this ordeal as much as I did.



To celebrate I opened a bottle of champagne that was past its due date, so was wasted, and also started another game of BrickBreaker to see how I could do given that I lost my old high score when I had to replace my BlackBerry. Given the streak of good luck I'm riding, and it seems symbolically important, I've broken my record and in fact I'm over 250,000 with 35 lives left (and a sore neck from playing)!

When life if good, the little things fall into place.

I'm not going to to the Sporting Life 10K this year as I just think it's too soon and I don't want to risk injury for lack of proper training, but Mrs. MM is doing it and I will be the designated driver. Watch for live FaceBook updates of her time on my wall!

Cursed!

So after having the BrickBreaker game of the millennium my device no longer will charge, meaning it needs to be replaced and the record of it will be gone. Photo for posterity.

On Your Marks!

I've been walking but it occurs to me I'm now only one week away from being unrestricted, so running will resume shortly! To be on the safe side I will be gradual about it and include some running in my walks. I think my bum knee (at least before my surgery) will benefit from a gradual resumption and I'm hoping that that issue is behind me too. I think some races are on the horizon as well, likely starting later in May or even later.

Prostate Cancer Fundraising

Thanks to all who supported my fundraising as I'm now in seventh place and only a couple of thousand bucks behind Jack Layton. If any wealthy readers want to pony up four figures, I can pass him!

240,740

And now ranked #5,809. Will that be my last game? I will never approach that score again, so why try? I went out on the 14th cycle at level 29 (which gave me the most trouble all game and I'm sure consumed most of my lives, but it got progressively tougher to get through). I'm wondering if my desire to be done with it affected my concentration and cost me 250,000 but don't care (at least I don't think so)!

HELP!

I'm in the middle of the ultimate game of BrickBreaker on my new BlackBerry. I've done 10 complete cycles, having never before completed two complete cycles, and with 44 lives remaining I'm at 171,890. (Note that the first and last digits are dropped in the display but trust me that the score is accurate and it will display properly once the game ends--if that ever happens.)

My previous record (on a prior device) was more like 32,500. I don't know how and when this game will end or whether I'll ever run again before it's over! But I took a break from the game this morning and walked probably about 4K, all the while thinking the game still was continuing (and I played it in my imagination throughout my troubled sleep).

UPDATE: Having made it through two cycles maybe this game in fact is in the bliss stage and never will end. I have no idea how this game became so different. It's like my own alternative to the Boston Marathon...

UPDATE: I'm now over 200,000 and I still have 28 lives. I had a bad last round where I became complacent and used up net 30 lives-I guess that's OK with a huge number of lives to burn!

Not Much to Report

I've continued to walk most days with this morning's walk in winter gear probably being over 5K. My restrictions related to running and resistance training end later this month, so not much more to go until I can test out the knee again. My plan is to add some running to the walks and see how that goes, gradually increasing the portion that is running. I have no idea what to expect with the knee as it has been fine without the running.

It's a Double

It's such a nice day today that I threw in an afternoon walk as well, about 5K, with the low-light being this site on the sidewalk.

There was no way I was taking that photo myself, in case the critter wasn't dead and attacked me, but James took it and took a real close up!

Today's 4K Walk Destination

It was (and is) a gorgeous morning and off I went for a banana amaranth muffin at Organic Oven: Perfecting the Taste of Healthy Baking. I will return!

Sporting Life 10K: To Register or Not?

I'm meant to restrict myself to walking during the six week period that began March 18th. What does that mean regarding the Sporting Life 10K that I've done each of the last three years? On the one hand the date is past the six week period, but on the other hand it won't allow for any meaningful training beforehand? I've registered Mrs. MM, which will be fun for me, so the question is whether I register and do a walk/run as part of ramping back up to running, or is the atmosphere of a race a recipe for me to overdo it too soon? I'm thinking it's more the latter. It may make more sense to find a later and smaller 8K or 10K such as in Grimsby on June 29th. Last year I did a 10K in June on the waterfront in Ajax and that may be a better goal. The hard to find link for 2010 tells me it's still on.

Thinking Ahead

We did the Twenty Valley Niagara Wine Country Run last year. I made a grievous error and ran it as a race. That was dumb because: 1. it was hot; 2. it was hilly; and 3. by running it I missed all the free wine samples. Given what I've just been through I'm thinking that having this as a goal walk could be a very nice reward!

Race report and photos from last year suggest that this is to be enjoyed rather than raced.

The Things You See on a Race....

Had I been running rather than walking I never would have seen this highlight....but I didn't stop to partake.

Sunday Stroll

I didn't do a real run yesterday but the walk was at a brisk pace with a few short jogs, plus there were some hilly portions. Since my right knee problems followed a similarly hilly race in December, I paid attention this morning to how I felt and, sure enough, I did detect a touch of soreness if the problem knee. Nothing serious, but I suspect the downhill portions yesterday put a bit of a strain on that knee. Maintaining a walking regimen for another month with minimal or no running should provide evidence as to whether that knee can recover fully on its own or whether some sort of intervention is required.

In any event, today I set out at more of a strolling pace to the bank machine and then reversed direction to meet the running group (expanded to include Mrs. MM, among others) for coffee. I didn't time it or measure the distance but I'm thinking it was another 5K or so. It was chilly at first but by the end it was getting hot in the bright sunshine. The recovery continues.