Monday, 3/26/12

Walk/Run: 20:50min

Four laps around Wooster Sq. Ran for 3min 10sec. Have had better days but not terrible.

Tuesday, 3/27/12
Bike: 1hr 08:36min (16.49mi)
To gym. A very good workout.

Wednesday, 3/28/12
Bike: 17:24min (3.77mi)
To East Rock.
Hike/Run: 54:25min
Summit: 19:28 up; 34:57 down. Ran for 5min. Felt really good.

Thursday, 3/29/12
Bike: 5min
Gym. Barely lasted 5min on the stationary bike. Now squatting 75lb. Legs are getting stronger.

Friday, 3/30/12

Bike: 19:36min (4.13mi)

To East Rock.

Hike/Run: 53:51min

Summit: 19:39 up; 34:12. Ran for 7min 03sec. Felt decent. Beautiful spring day!

Saturday, 3/31/12

Bike: 5min

Was hoping to get back on the road bike today but decided against it. Miserable weather. Gym. Squatting 100lb. The leg is definitely feeling much more solid now.

Sunday, 4/1/12
Bike: 24:03min (5.28mi)
To East Rock; then to Trailblazer. Tried on some Montrail shoes. Really liked them.
Hike/Run: 54:20min
Summit: 19:38 up; 34:42 down. Ran for 7min 43sec. Felt great. Strengthening and stretching is really starting to help.

Total Time: 5hr 19min (22min 56sec of running)

Monday, 3/20/12
Off. The hamstring is still not close to where it needs to be, so I need to spend more time at the gym and cross-training. Mondays, Wednesdays and Saturdays will be my gym and cross-training days. I decided against the gym today after an activity-filled weekend left not only my right leg pretty sore but my entire body.

Tuesday, 3/21/12
Bike: 18:52min (3.99mi)
To East Rock.
Hike/Run: 54:27min
Summit: 19:26 up; 35:01 down. Still feeling a bit beat up from the weekend. Ran for 2min 46sec.

Wednesday, 3/22/12
Bike: 1hr 08:18min (16.43mi)
To gym. Leg was bothering me all day and swelled up quite a bit by the end of the workout. Things are probably going to get worse before they get better.

Thursday, 3/23/12
Off. Leg feeling only slightly better than yesterday.

Friday, 3/24/12
Bike: 1hr 06:49min (16.27mi)
To gym. Felt much better today. Only some twinges here and there.

Saturday, 3/25/12
Bike: 19:39min (4.14mi)
To East Rock.
Hike: 41:27min
Summit: 20:23 up; 21:03 down. Wasn't really feeling it.

Sunday, 3/26/12
Bike: 1hr 08:55min (16.32mi)
To gym with Jess. Nasty headwind on the way out.

Mostly biking this week (~57mi) as the ~5min of total running late last week and early this week seemed to cause a slight setback. Will try resuming a bit of running next week after a solid week of stretching and strengthening (and relative rest).

Total Time: 5hr 34min

Monday, 3/12/12

In Sheridan all day; then had to drive back to Bozeman. Off.

Tuesday, 3/13/12

Hike: 44:04min

Drinking Horse Mountain Trail while Jess ran in town. Legs tired and sore. Last day in Bozeman :(

Wednesday, 3/14/12
Bike: 30min
Gym.

Thursday, 3/15/12

Bike: 18:04min

To East Rock.

Hike: 1hr 1:30min

Summit: 20:38 up; 40:51 down. Could never repeat this if I tried. Got lost on some new trails coming down. Lots of good, runnable trails on what seemed to be the other side of East Rock. On the last few stretches back to my bike, I was this close to falling into a jog but reasoned: what's another few days? I can start back on Wednesday next week (14 weeks out). Seems arbitrary, as I feel just about ready now.

Friday, 3/16/12

Bike: 30min

Gym with Jess.

Saturday, 3/17/12
Hike/Run: 1hr 14:34min
Summit: 19:30 up; 35:03 down. Threw in another lap on the flatter sections and about 3min 35sec of running! Wahoo!

Sunday, 3/18/12
Bike: 1hr 19:11min (18.61mi)
To gym then East Rock. Good workout.

Total Time: 5hr 36min

Monday, 3/5/12

Bike: 20min

Gym. Blah.

Tuesday, 3/6/12
Bike: 17:49min
To East Rock.
Hike: 55:19min
Summit: 19:44 up; 35:34 down. Felt pretty good, evidently. Wasn't expecting a sub-20min ascent. Took a, still, longer route back--past the first bridge to the museum. Surprisingly, no need to switch on the headlamp. Spring must really be just around the corner.

Wednesday, 3/7/12
Bike: 18:02min
To East Rock.
Hike: ~42min
Summit: ~20:30 up; ~21:30 down. Forgot my watch but kept track of time with my bike computer. Bonked about half-way up when the arthroscopy incision scar above my knee began to give me fits. Never really had that happen before. Hmm? What's more, my right IT Band (95% positive) is still acting up. I thought it was massage-related but probably, as it's now been over a week since the massage. Frustrated. Mild evening. Last PT session this morning. Walked backward on the treadmill for ~8min.

Thursday, 3/8/12
Day off.

Friday, 3/9/12
Hike: 50:37min
Drinking Horse Mountain Trail in The Bridger Range. Felt good despite 5hr on a plan and 2hr in a car.

Saturday, 3/10/12
Hike: 1hr 39:15min
The M Trails to Baldy Peak Trail. Didn't make it to the summit due to ice and inappropriate footwear. A pair of spikes would have really helped. First time hiking really, really steep, technical stuff. Perhaps a total of 1500' vertical gain. Legs were shaking on the way down. Fell twice and a stick put a nice, clean hole in my running tights :( Putts around on the trails in town afterward while Jess ran. Gorgeous day with temperatures in the mid-50s. Hard to believe but not complaining.

Sunday, 3/11/12
Hike: 1hr 11:10min
Bozeman Creek Trail. Leisurely hike while Jess ran. What a spot! Great for long runs. Just another one of Bozeman's treasures. I will miss this place but hope to return indefinitely very soon.

Total Time: 6hr 12min

Monday, 2/27/2012
Bike: 21:18min
To East Rock. Lots of traffic. Chilly. Unpleasant.
Hike: 41:44min
Summit: 20:44 up; 20:59 down. Shot. Most of the snow on the trail melted off yesterday. Much better conditions.

Tuesday, 2/28/2012
AM: Bike: 18:05min
To East Rock.
Hike: 41:27min
Summit: 20:16 up; 21:11 down. Feeling only slightly better than yesterday.

PM: Bike: 10min

Gym. Massage with Lin at Naturegene earlier in the day.

Wednesday, 2/29/2012

Much needed day off. Shitty weather, anyway. One month to the day after resuming some semblance of a training program, I like where I'm at, I've decided.

Thursday, 3/1/2012
AM: Hike: 49:09min
Summit: 20:32 up; 28:36 down. Drove over to the trailhead with JB. She ran for a 2012 record of 38min! Had to work out a few aches but started feeling better about halfway up. Decided to come down and take a slightly longer way back to the trailhead. Decent effort, although my thoughts were wandering more than usual this morning, causing a lack of focus at times.
PM: Bike: 10min
Gym.

Friday, 3/2/2012
Still some discomfort from Tuesday's massage, so took it easy.

Saturday, 3/2/2012
Bike: 10min
Gym. Only did a few of the exercises and fewer sets.
Hike: 49:11min
Summit: 20:17 up; 28:53 down. Same as Thursday. Felt good, I guess, but still some discomfort from massage.

Sunday, 3/3/2012

Bike: 17:37min

To East Rock.

Hike: 47:08min

Summit: 19:15 up; 27:52 down. New PR up. Felt really good today despite feeling like shit the other six days of the week. Perhaps it was that can of salmon and self-massage with muscle rub yesterday.

Total Time: 5hr 13min

Monday, 2/20/2012

Bike: 30min

Stationary bike at NHHR. And all the other crap that you do at the gym.

Hike: 58:48min

West Rock with JB. Westville Feeder to Regicides to Green to Red. Nice loop. Mostly runnable.

Tuesday, 2/21/2012
Bike: 18:22min
To East Rock.
Hike: 41:04min
Summit: 20:14 up; 20:49 down. Obviously, didn't feel as strong today. I did just receive a report from Jess, however, that she had a nice pain-free outing. Must have been that massage last night.

Wednesday, 2/22/2012
Bike: 15min
Thought I'd take it easy. Plus gym stuff.

Thursday, 2/23/2012
AM: Bike: 10min
PT. Walked backward on the treadmill for a few minutes.
PM: Bike: 18:03min
To East Rock.
Hike: 40:18min
Summit: 19:21 up; 20:57 down. Felt great! Fastest time yet to the top. In the dark coming down. Still working on my biomechanics. Think I figured it out.

Friday, 2/24/2012
Bike: 15min
Gym.

Saturday, 2/25/2012
Hike: 41:59min
Summit: 20:59 up; 21:00 down. A bit of snow on the ground from a few nights ago made for a slower hike.

Sunday, 2/26/2012

Hike: 55:02min

Same as Monday. Muddy.

Bike: 15min

Gym.

Total Time: 5hr 56min

Monday, 2/13/12
Bike: 22:21min
To East Rock; then to PT. Wind made for a cold ride. Walked backward on the treadmill for 5min.
Hike: 40:49min
Summit: 20:11 up; 20:37 down. Felt quite strong. It's just a matter of time before I'm quicker coming down.

Tuesday, 2/14/12
Bike: 30min
Tight afterward. Stretched out well and did the hamstring exercises.

Wednesday, 2/15/12
Bike: ~21min
To East Rock.
Hike: 40:30min
Summit: 20:04 up; 20: 26 down. Stiff getting started. Likely due to a combination of the more challenging exercises introduced at PT on Monday and overdoing it on the bike and with stretching yesterday. I'm trying not to be too aggressive with the stretching, but I really need to get my right hamstring/hip/side stretched out. There's an enormous difference in flexibility between my right and left sides.

Thursday, 2/16/12
Hike: 41:24min

Summit: 19:43 up; 21:40 down. Felt really good heading up and broke 20min for the first time! Switched on the headlamp on the way down. Rainy. PT earlier in the day. Walked backward on the treadmill for ~8min.

Friday, 2/17/12
AM: Hike: ~42:00min
Summit. Forgot my watch. Didn't have the same pep as yesterday.
PM: Bike: 10min
Core, other exercises, and stretched out. Tried some single-legged squats.

Saturday, 2/18/12
Hike: 2hr 19:03min (~5mi in West Rock; ~1mi in Woodbridge)
Started at the north end of Lake Wintergreen. Red to White to Purple to Regicides--down the west side of the ridge and then back up (Woodbridge trails)--to Orange to White. Hadn't planned this longer outing but took a wrong turn and had to double-back. Most of these trails are not really runnable, so I didn't feel too bad having to hike. Still, these trails do not in any way shape or form compare to the trails that we've hiked/run in Montana. They're full of leaves and broken glass. I'm itching to get back out west and hike some real trails. I felt pretty good. Let's just hope I'm not paying for it the next few days. Making steady progress on training my right leg to work more like my left leg. That is, using and getting more into the glutes/hips, landing directly under my hip and center of gravity, etc. Since the surgery, I've been paying much more attention to the way my legs work, and I've noticed that my right leg does not swing directly from front to back, but internally rotates, at the hip, causing a cross-over gait, over-striding, etc. It was a complete disaster.

Sunday, 2/19/12

Bike: 18:53min

To East Rock. Love riding when there's no one on the road.

Hike: 21:11min

Shake-out. Kept to the flatter sections. Definitely some soreness from yesterday.

Total Time: 7hr 4min

Monday, 2/6/12
Bike: 15min
At PT. Felt quite good. Introduced four hamstring exercises beforehand. Some felt awkward, as I hadn't used those muscles in ~2mos.

Tuesday, 2/7/12
Bike: ~22min
To East Rock.
Hike: 44:06min
Summit: 21:22 up; 22:43 down. Stiff getting started but loosened up quite quickly. Had some weird pain in my right big toe.

Wednesday, 2/8/12
Bike: 30min
Stretched out and did hamstring exercises afterward.

Thursday, 2/9/12
Bike: 30min
A harder effort. Stretched out and did hamstring exercises afterward. Even tried some squats.

Friday, 2/10/12
Bike: ~23min
To East Rock.
Hike: 41:44min
Summit: 20:20 up; 21:24 down. Felt really good.

Saturday, 2/11/12
Hike: 41:05min
Summit: 20:04 up: 21:01 down. Was trying to break 20min up. Strongest I've felt coming down. Squats afterward. Jess ran for 30+min with no pain!

Sunday, 2/12/12
Bike: 30min
Hard effort. Reintroduced abs.

Total Time: 4hr 36min

8 weeks and a day

So, I finally had the long-awaited follow-up with the doc this morning. He's "optimistic." He said that I can now do unlimited amounts of low impact cardiovascular exercise but to hold off on the running for another 6 weeks. I'm ok with that as I don't think I'm ready to run yet anyway. There are definitely at least a few kinks to work out, namely the discomfort at the arthroscopy incision above my knee with knee flexion and a cramping feeling in the hamstring (also with flexion). Both of these issues limit my ability to strengthen the hamstring and thus safely run.

8 weeks post-surgery

No active hamstring exercises or isometrics for ~7-8wks. said the doc, so 8 in a way is a magic number. Magic in the sense that I can finally use the hamstring muscles again--not that they'll actually work the way they're supposed to, unfortunately. There's no question that I've come a long way from the days that I couldn't bear even an ounce of weight on the leg, but now that I've come this far--sustained, vigorous uphill hiking and biking--I just want to run again. Before I could hike or bike, all I wanted to do was hike or bike, but now that I'm doing these things again, I want to take it that one step further. After all, this is what I'm in it for. I suppose that a bit of patience for another 4-6wks. will treat me well, so I'll just hang in there and hope for the best.

Sunday, 1/29/12
Hike: 50:44min
I was sitting on the couch bored out of my mind, so I decided to test out the leg for the first time since surgery. It worked out to be 45 days of complete rest. I headed over to the East Rock trailhead at Orange and Farnam and worked my way up to the top of East Rock. It took about 24 minutes to get to the top and 26 minutes to get back down to the bottom. Felt fine.

Monday, 1/30/12
AM Hike: 32:49min
Headed over to the same East Rock trailhead, climbed only the steepest parts of the same route (to the third crossing), and then came back down. 15:48 up; 17:01 down. Other than some general soreness, felt fine.
PM Bike: 10min
First time back on the bike since surgery (stationary). Felt fine.

Tuesday, 1/31/12
Bike: 15min
At PT. Felt better than yesterday.

Wednesday, 2/1/12
Bike: ~15min
Felt good.

Thursday, 2/2/12
Hike: 36:14min
To the fourth crossing and back. Felt pretty good on the way up but then was kind of sore on the way down. 17:26 up; 18:48 down.

Friday, 2/3/12
Bike: 20min
Bumped it up to 4 or 5. Felt good.

Saturday, 2/4/12
Bike: ~23min
To East Rock with Jess, Dan, and Caroline.
Hike: 46:37min
Summit. 22:27 up; 24:09 down

Sunday, 2/5/12
Bike: ~22min
To East Rock.
Hike: 31:53min
Legs tired so went to only third crossing. Cold. 15:14 up; 16:39 down

Total Time: 5hr

49 days post-surgery

I had my sixth PT session yesterday, and the PT said that it doesn't even look like I had surgery. Even though my PT prescription says no active hamstring exercises or isometrics until about 7 to 8 weeks, the PT still was not comfortable adding these exercises, so she gave me some other more challenging exercises, in addition to 15 minutes on the stationary bike. The PT said that she will give me the hamstring stuff on Monday, so that I will have something to report to the doctor on Thursday.