Knee Surgery Journal: 5K run and last PT

 I am doing my best ti not ramp this up too quickly and luckily behind both out of running shape and trepidatious over the knee have helped keep me in check.  But after two days of running 2 whole miles I decided to run a 5k on the treadmill at a more relaxed pace than I had done the previous days 2 miler where I went out at 7:54 and brought it home in a 7:04.

Truth be told I was thinking of simply doing a 3 miler and then realized with a half mile to go, I might as well tack on the .1 to get that 5K time in the bank to then go off of. I have to say that I was more that pleased when I ran relatively even paced miles of 8:00, 7:54, and 7:35.  Throw in whatever my time was for that last .1 and I ended up with a 24:11 for this 5k or a 7:48 pace.

Doubting greatly I will be able to run 7:48 pace for the entire marathon in three weeks but this was a decent start.  I woke up today to sore shoulders and back muscles. I vividly recall running my first marathon and then having the antecubital space or "elbow pit" of my arms being so unbelievably sore from holding my arms in a run position for about two hours longer than I ever had before. So I wasn't surprised that the traditionally "running" muscles weren't sore but my arms and back were. 

Today was supposed to be another 5k but I dropped it down to 2 miles when I remembered I had a physical therapy session. After a warm-up, I hopped on the treadmill again as my excellent PT fella watched me run for about five minutes. When I was done he said I was looking great and that this was likely it for my therapy. I scheduled a visit for the week after my half-marathon just to follow-up and see how I feel but as of today, I have no other sessions scheduled for the first time in 468 days.

The Ides of March was my first PT session last year and boy was that a foreshadowing I did not catch onto.  I now have a little over three weeks until I see not only how healed I am but also how quickly I can get into racing shape. I have run 123 half marathons and only 8 of them have not been under 1:40.  All 8 of those are special circumstances races (end of a half Ironman, pacing a friend while carrying a camera, running on sand, carrying an 6- foot vinyl banner, etc.) so it would sure be nice if I could not add to the 1:4x list.

Only time will tell, of course, but I am ready to move forward. Time to make some history.

Knee Surgery Journal: My first mile back

 

It ain't much but it's honest work.

Thought about inserting that meme here because that's how I felt after today. One mile.  I ran one mile.  For the first time in 196 days, I ran a full mile without stopping.  Bear in mind that 196 days ago I was barely two weeks after running my first mile in 8 months after my meniscus repair surgery.  A repair surgery which I didn’t know at the time had not worked.

I ran that 3 mile run 196 days ago and was in pain. I thought it was a good pain, but it was a pain telling me the knee was not fixed.

Today I ran pain free. I am out of shape. My muscles are weak, but I seem to be, four hours later writing this, to be ok. Just a little over four months after my surgery, I am running. (It could have been even less but I decided to throw a wrench in my plans by getting surgery on my perforated septum in my nose two weeks ago and delay everything.)

So, now, I have 28 days until a half marathon I am planning on running in Alaska. I have 4 weeks to hopefully build up enough stamina to make this NOT my worst half-marathon ever. (A position currently held by a half-marathon at the end of an 70.3mile triathlon a little over a month before I tore the meniscus in my knee originally. My time:1:59:02. I walked most of the last three miles of this very hilly, very hot day, where I was on fumes. The next slowest, if you are interested, was a 1:48 that I ran fully on a beach in hot humid Galveston where I added an extra mile.)

I should be able to finish this race and I should be able to do so in a healthy way that helps me build back my racing.  That is what is important. Not just getting out there and slogging through. I want to be able to race and race fast again. Otherwise, there is no point of racing, to me at least.  Running, absolutely.

Regardless, it all starts today with one single 7:35 minute mile.

Knee Surgery Journal - 4 months Post-Surgery

I will admit that I was waiting on this next update because I thought I was gonna have a surprise to share with everyone. But instead of running what would be a shockingly slow half marathon even if I was where I thought I would be this weekend I decided to hold off for a little bit more and continue my progress.

This decision was made for me as I thought at the beginning of May I was going to be able to begin what I've just started last week. Basically, I was given the OK to start a walk-jog program and I'm excited where I currently stand. I started with a 4 minute walk and one minute jog for 30 minutes about a week ago.  I have progressed to 2 minutes walking and three minutes running. I got up to 8.5 mph on the jog portion of the final section of my jogs and other than feeling massively out of shape I have no complaints.

Well-meaning friends have told me to not get injured by going too much and honestly there's nothing I can really injure. It's just that after approximately 18 months of virtually no activity like running, my muscles are weak and atrophied. Granted I have been swimming and lifting weights but that is completely different. All of this is to say that I'm doing very well and there is virtually no pain in my knee even when I run.

So I have pushed a potential comeback race to July. It might be my slowest race at that distance ever but if I can get through it pain-free I will consider that a success.

Knee Surgery Journal - 7 weeks Post-Surgery

 Knees are ugly. You don't really realize it until you look at them constantly hoping for change. But right now, 7 weeks after my partial knee replacement, I am looking at one of the most beautiful pictures of my knee I have ever seen.

Last week I was given the go ahead to begin swimming and doing light lifting. I am finding out how out of shape I got in the past 7 weeks even after how out of shape I was before.  But hitting the pool has been so unbelievably cathartic. I have only swam 4 days since last Friday as I have been quite exhausted but already I am feeling an exuberant difference in my health. (I also jammed a huge hole in my hand using pliers trying to repair a He-Man figure because I am a 48 year old man-child, apparently, which made me take a day off from swimming as well.)

Moreover, this is the best my knee has looked in a year and a half. I have an outside chance at running a half marathon in Montana on June 7th. It will be slow. Likely my slowest ever. But even having that be a potential, possible, maybe could happen goal is lifting my spirits immensely. I truly wasn't aware of how well I was holding back the tide of emotions from the past two years.  Not being able to ambulate properly let alone run, let alone challenge myself. But now that I can start to, the flood gates are opening.

Weight is down to 205 lbs and I think I can get my semi-racing weight (183) by the time that Montana half marathon comes around. That means I have already lost about 25 lbs which puts me right at the halfway point.

Part of my speech I give is to talk about how you don't have to, but rather you GET to. I said this long before I was forced to take a break. It rings true so much more now. And I will continue to never take for granted how fortunate I am to be able to do what I can.

Knee Surgery Journal - 38 days Post-Surgery

For every year from 2007-2023, I ran over 2,000 miles a year. Barely one year (2006 miles in 2011) and well over in 2019 and 2020 (3033 and 3044) with just missing 3,000 in 2022 (2944). I have known more than a few people to do 3,000, 4,000, and 5,000 a year (often with varying degrees of it actually providing good race results) but 2,000 was enough for me.

Since October 31, 2023 when I originally tore the meniscus in my knee, I have run 488.55 miles. It's been 502 days since then. In other words, I have averaged .97 of a mile run per day. For the five previous years, including the year I originally hurt my knee, I averaged 7.63 miles run per day (whether I ran or not.)

So, since I hurt my knee, using rough calorie burning calculator numbers, I have NOT burned 420,174 calories that I normally would have burnt during the past 502 days. Or, I have somehow had to find a way to burn 120 more pounds off during that time. I was not always successful.

My positive spin is that my right knee (the uninjured one) has had ~3,328 miles LESS run on it during this time. So I have that going for me.

My most recent PT trip had me getting my knee to 124 degrees bent with -5 degrees straight (meaning I went 5 degrees PAST straight). I haven't weighed myself in a couple of weeks because I honestly don't feel like I have lost any and I want to wait a bit more so I don't get disgruntled. I would like to be gruntled. 

I have a follow up with the doctor this week and I think I will be able to get back in the pool. I was cleared by PT to start doing some weight lifting with my knee. I have a friend who is a few weeks prior to me in this same surgery and he is walking three miles or so a day. I don't want to walk. I want to run. So I am just working on strength and straightening and everything I can to do just that.

I feel the progress is good. I am aching to race. I have King of the Hills I want to claim and counties I want to visit and Strava segments I want to set the CR on and FKT to claim and first places to earn and so much more. There is so much of this world I want to see under my feet. So many activities to accomplish. So much to do.

I just want to run. 

Knee Surgery Journal - 28 Days Post-Surgery

Four weeks ago yesterday I underwent my second knee surgery in the past year. I'm happy to report that it seems like this one is going to have not only a much faster recovery but a successful one as well. In my physical therapy today I was able to get my knee to 122° flexion even if it hurt a little bit to do so. There are times I actually find myself walking with zero limp whatsoever. I am definitely far from recovered as any trip down the stairs will show me but even as I feel like I'm tearing through the last remaining fibers of scar tissue when the knee gets bent, it's more discomfort than pain.

Weight: 210.4

I am a little bummed that my weight has pretty much stayed stagnant the past two weeks but that's mostly because as I am more ambulatory I am more apt to grab a little snack here and there. I need to continue to curtail that so that I can below 200 lbs in the next 2 weeks. I have that goal because that is when I've been told that I can be gone swimming again and it sure would be able nice to cut through the water and continue to burn calories in that manner until I can do outdoor or heck, indoor, running again.
 

Mainly I'm doing everything I can to continue to stay positive not try to think about the year and a half that I have lost because of this knee injury. I've always been very grateful for my ability to do what I have done for the last 18 months have really driven that point home. I'm extremely pleased with how the scar is healing period it is almost, I wouldn't say unrecognizable, but definitely on the way there!
 

I do hope that this journal is helping other people if they have to make a similar decision with their own knee or with any other surgery or speed bump they have in their life. The world is a scary and depressing place right now because of the horrible people we have running the United States government. If that last sentence turns you off , you obviously don't know anything about me but I welcome the fact that you found this journal. I find myself needing running more than ever just to stay sane and take me away from the ridiculousness of trump and his supporters.

I'm keeping my chin up and I hope you are doing the same. Thanks again for reading. If you have any questions or want any advice because you are feeling something similar, please drop me a line!

Knee Surgery Journal - 21 Days Post Surgery

Today marks exactly one year since my last run outside in Minneapolis. When I was in Peru on Thanksgiving I did three runs outside and was feeling rather elated.  It was the first time in eight months I had run for more than a minute or so. Then when I came home, I did three treadmill runs in early
December as was prescribed to see if I was still improving.. The latter is where I knew that my previous meniscus surgery repair did not work. It was clear that it wasn't a muscle imbalance issue and wasn't that I hadn't done my therapy correctly. 

It is also amazing what perspective does for someone. I am now three weeks out from my last partial knee replacement surgery. It feels as if no time has passed at all. Before my surgery last year, the longest I had ever gone without running was 14 days.  Now being told that three months from the surgery I should be running again feels like it will be here before I know it. And knowing I should be able to swim in three weeks makes me even happier.

My latest PT session had me getting my knee to 114 degree bent and -6 degrees straight for a nice round 120 degrees of Range Of Motion. And today I was down a little more weight even though I felt I might actually had put on a few pounds. Instead, I am sitting at 209.3.  Baby steps there.

I am remaining optimistic. Even with my limitations, I feel the best I have in over a year and half. I remind myself often that I am 15 years older than my father was when he lost the use of his leg. Each step is a gift but I want more. I crave to return to running and the goals I have set.  To continue to do things never done before and to check off so many boxes that have been empty the last five years or so becasue of COVID and then this injury.

Meanwhile, if you are reading this, go to GoWithSherpa.com, download the app, set up your profile for free and help make the on-demand app which safely connects athletes with their own personalized training guide a success!

Knee Surgery Journal - 17 Days Post Surgery

 Since I last posted, I have given up my walker entirely (after nine days) and switched to a cane.  Not just any cane but the actual cane my father used for 30-plus years of his life.I am realizing I was taller than my father as the cane just doesn't fit right.  But then again, even after using the cane for just a few days, I rarely use it at all unless I am going outdoors and need some more stability.

I have had a follow-up with my doctor and a PT sessions since my last post.  Doctor said the surgery went great and my incision looks excellent.  I was warned that there is a shelf life in this knee and if I return to running I will wear that shelf-life down. Somewhere in the 5-10 year period perhaps.  I am not using this a fodder for the "I will show them!" crowd or those lame stories that will "the doctor said I would never walk again but look at me now!" but rather just to manage my expectations and hopefully still surpass them. Perhaps that is all I can get out of this knee and will need to have further surgery.  If so, in the year 2035 (how is that freaking possible that that is just ten years away) when Trump is either in jail or has died, I will have to get another surgery. I understand that each surgery increases the risk of infection but I hope that we can make sure that doesn't happen one third of the way through this 21st century.

My PT session was a good one with me being able to crank my knee to about 106 degrees of flexion and also past 0 degrees to straighten. It hurts to do so, but that's fine. I need to work through the scar tissue and make this knee work for me again. My at home PT is going decent as well as I continue to strengthen the quad muscles and bend and bend and bend the knee.

I am down to 210.8 pounds which isn't too bad since that is almost entirely by diet alone. My pre-surgery physical and day of blood draw showed that I have elevated bilirubin (which I always knew) but also some higher than I would like sugar an cholesterol levels. However, as I gained 50 lbs I know that will come down in the near future.  Looking to get another physical some time in maybe July to see how those numbers have improved.

The past week I have implemented doing a short 20 minute set of chest, shoulders, back, and biceps once or twice a day to strengthen my upper body and burn some calories. I was told that in 4 weeks I can begin swimming again which was a really nice surprise. I truly think that once I return to running, I will likely bring my miles back down to pre-pandemic levels. I averaged roughly 2500 miles a year before COVID.  After, with less races and more time spent at home, I was over 3,000. I can see making my lies count much more than counting my miles in the future, supplementing with a return to swimming and maybe (yuck) some cycling as well. 

All told, the weight is down, the knee is bending, and things are looking good so far.  I have been told that a full knee replacement often has a constant trajectory of healing whereas partial seems to have ebbs and flows. So I am ready for that if it is the case.

Thanks for following along! Another report in likely a week.

Knee Surgery Journal - Eight Days Post Surgery

I have an initial physical therapy evaluation under my belt and one full PT session. Amongst other things I utilized during the full PT session was this machine that locked your leg in place and you then used a hand crank to move your leg straight and then the opposite way to get it bent. 

Straight was a piece of cake.  Getting it to 0 degrees was no problem and the 30 seconds I kept it there before moving to bent was actually a pleasurable feeling.

Bending the knee was a different story. I was happy to get a good 3-4 degrees past 90 degrees but it definitely took a little work. By the fifth time of both of these exercises I was ready for a break.

I am still using my walker to get around and haven't felt the need to push it walking-wise. There is virtually no pain from doing so but definitely the entire area is a little weak and wonky.  What I can tell already is that the pain I had in my knee from simply walking no longer seems to be present. In other words, half of this surgery's purpose, for me, was to alleviate the pain. The other half was to allow me to get back to running again. It is obviously early days in that portion of the plan but the relief from the pain that, at the end of the last few months had me limping with every step is enormous.

Haven't weighed myself this week as I know I am losing weight and want to wait maybe another week to see a bigger drop.

Meanwhile, I finally took the bandage off my knee after a week and yes I will have a doozy of a scar but I have a body full of scars so it doesn't bother me too much.  If it heals anything like the hand surgery scar I had I will be quite happy. Then again, if it functions properly it can be as ugly as it wants.  I think my days of runway model are behind me anyway. 

A little picture for posterity.  I like how Texas Ranger (my walker) made an appearance in the background there.  That little scamp.

Virtually no bruising that I can see and the swelling has done nothing but go down since the surgery.  Both  are those are a surprise.  The lines on my leg you see were put their by the surgery team and I have not felt it necessary to pub hard enough when I shower to clean them off. I do not wish to pull the flesh and damage the stitches or sutures.

Right now I have very high hopes and am feeling optimistic if already a bit impatient. How I went two months on crutches and then months barely walking is beyond me.