ROM getting better!

So my hip flexion and extension are getting better. I can do seated hip flexion and extension, not at a very dramatic degree but doing it none the less! Also my standing knee flexion is getting so much better...really hoping that when rehab starts I can be ready. I crutched happy today loyal reader...please continue to run happy!!

Progress.

So since I can no longer make this about my running, i will make it about my recovery.First off though a special congrats to all the friends I have and those I have yet to meet that are associated with the Penang I-Run group, on their first (for some) Triathlon...its a great feeling to accomplish a difficult task such as this, so a standing ovation to you all, you are Triathletes!! I have not been seriously injured as an athlete for well over 15 years (knee injury/ice hockey). It is very different having been so significantly envenomed by the running bug, to now be completely static...i mean even when I had days off I knew there would be a run the next day. At this point, my body does not know what to do...I feel like the puppy at the window, waiting for his owner to show up with the leash to go out. I am not sure how I am going to deal with 3 months of this. I am also praying every day that the surgery was done in enough time, to my hip and the femoral head is not necrotic. If that happens, the surgery was for nothing, and I will be off to Singapore for a full hip replacement...that will not be good.From everything I have read a full hip replacement means my running career is over, now at 40, that would be a total suck fest!! I am also itchy as hell, I think the anti biotic that they were giving me has dried out my skin, especially my scalp which is itchy as all get out!! Well I cant find my road ID either, I know I had it on during the ride, all I can think of is since the arm i wear it on is the same one that I broke my wrist, and the hospital pictures don't include it...I am thinking the EMS guys cut it off, really glad I had it though, this is one of those times that make an investment in a road ID totally worth it!! So, recovery stuff, I took a shower on my own this AM, and yesterday I was able to do some standing knee flexion like 10 times, will do the same thing today. I also continue to do my seated knee flexion, at least 10 -20 times. I cannot as of yest do any adduction or abduction of my hip, and there is allot of swelling, posterior to the hip joint, its not as bad as it was, but very noticeable...I imagine it will go down in time. My wrist feels ok, although that is not preventing me from running, and my head injury is healing, but there is still a nice knot underneath it. Yesterday I looked up, got some advice on and sent some emails to, some local sports rehab places, the best being the one at Island hospital, at least according to the friends I have in the running and cycling groups, so when I can, I will check in there and begin my road back.
So I think that is it for today, I am living each day in the positive as best as I can...heck it cant get any worse...unless the head of the femur is necrotic...that would qualify as worse. Run Happy loyal reader, and do so for me!

Day off (there is going to be alot of them)

So...yeah...day off...sucks!! Proud of the group from here (I-Run) that did the Port Dickinson Triathlon this weekend....all really good times that they should be proud of...hopefully I can join them next year!!
Run Happy loyal reader...I will be crutching happily!!

Bad Accident

So on the way back from Balik Pulau, I crashed...not sure (still) where or when, but bits and pieces are coming back...soft sand...climbing back up wit my bike still clipped to my shoe...screaming for help...Seeing my friends Chun, Me Ling, Eric and Francis...I am not completely sure of any of these, they are all hazy memories. I don't even remember being in the Ambulance or the Hospital initially...but Brenna took these pictures to prove it.

So after the 14 or so stitches to close the gash on my head, the soft cast and later the hard cast, and the two wires to repair my broken wrist. the surgery to repair my broken hip (using 2 screws to reattach the femoral head). I was now in the hospital till yesterday afternoon.

so now i am finally home..a bit rested and a bit sore, but home. i would say that the Florida runner in Penang is on hiatus for at least 6 months...may be 8. thank you all for your kind words of healing, and well wishes. I will be back...loyal reader... run happy!!

The cross-training was a killer!!

Ok, so as you all know, I started biking and swimming to balance my running. The swimming has been haphazard at best, the biking a bit more so. I decided on Sunday (17/07) that I would join the big group and head up to Balik Pulua, past the dam where James and i went a few weeks back. the ride was fun, we took some picks near the dam and then a bit further up.

 Then we went for some breakfast "Laska is good!!"...on the way back things did not goo well!! as great a morning as it was the afternoon went all the way in the other direction.

I crashed...big time...

Stay tuned...

Your favorite Floridian runner in Penang will return soon with a tale (and photos) you won't believe!  Only he can do it justice...this Florida runner in Penang's wife can't fill his shoes:-)

Thursday 10K.

Up at 4:45AM and out the door by 5:00...This is how it will have to be for me until September...with Brenna home from school, I have to get my run in before Rox goes to work. so this morning it was 6.2 miles down to the esplanade and back. Weather was nice and I was able to train as my program says, between 1:30 - 2 min slower than my intended 1/2 marathon pace. 52:00, 8:14 pace, felt good!!so tomorrow I will try the same thing, and Sunday could be a bike ride, a trail run, or my normal 10 miles. I ran happy loyal reader!!

Wednesday off.

Not planned but necessary...I needed the rest after this stomach bug went away!

Monday off, tuesday a tempo 4 miles.

Well if anything a day of rest on Monday helped, I feel much better, thanks for asking! So I figured with the digestive system in tact, it was time for another tempo run, the problem was that the last one i did earlier than this one, I think, and it rained a bit this morning which does not tend to cool it down it just makes the humidity swelter even more. So this 4 miles was at about a 7:58 pace, and I did the run in just under 31:00...not bad. these tempo runs really restore my confidence in the fact that i can pull sub 7:40 training times, but not for longer than 4 miles or so. I figure after a year here I should be able to go up to about six miles at under 8:00 miles in training. It was a good run. Ok quick shoe report, I still love my launches and have worked a new pair into the rotation, I wear them for anything longer than 6 miles. my older ones are still in great shape, i cannot wait to get home in December and get my Green silences and the new color scheme Launches that are waiting for me (between now and then I will have to buy another pair). I am really interested in trying out the green silences, mostly because my Saucony Kinvaras are a dirty little secret...i feel like I am cheating on Brooks every time I wear them. I just cant deny i like them. I am hoping that the Green Silences which seem like an identical platform are the same kind of shoe. If not the Brooks Pure Project shoes are out in October and  I will be on a pair of Pure Connects as soon as I can!! Run Happy Loyal Reader!!

Sunday Long group run...bad plan!

Ok so I figured, I have been feeling blah for the last 3 days, stomach not doing well at all, not eating allot, drinking water as much as I can, just no energy at all, what is the best cure for all of that...a nice 9 mile run...I originally wanted to do 13 miles, but that was a real pop dream. The run started well, it was cool, and I ran at a good pace up to the youth park to meet the group. Well they were a bit late so I stood around for a little bit and cooled down, which had both and up and a downside. the upside was that ...I cooled down, the downside was that it gave my stomach just enough time to figure out that it had not driven me nuts for almost 8 hours. The next part of the run was also ok, adjusting my pace along the way to account for the distance, water reserves were good, and my stomach was at a mild discomfort level...nothing like it had been for the last 3 days. As I approached 6 miles and my turn to head back, I figured if I was able to do 12-13 this was good, and If I could only do 9 -10 still good. I got about 1/4 of a mile in after my turn and my stomach cramped big time, so I stopped, tried to breathe it out and found that it was ok...The next 1/4 it was not ok at all ,and the first of the purging had begun...better out than in at this point, I figured if I could clear my stomach, I might be able to finish the run at least. well over the next mile or so, my stomach got clear...by the time I hit 8 miles I was so done, lethargic and dehydrated. I stopped off at the 7-11 got a Gatorade, and was able to get one more mile in a top out at 9 miles...I was so happy to be done. I just wanted to crawl back into bed and sleep. Not a good way to end a run I would say! So the idea of using a long easy run to get the cobwebs off of a stomach virus, is not a good plan...I have played hockey to whip a fever, but nothing is good for a stomach bug, but rest. This i know now, thanks to my loving wife and my good friends from FLA who are much more knowledgeable than I (obviously) so any of you loyal readers that were thinking of taking a shot at the dummy in the singlet and short shorts, take number because this is going to get like the slap fest in the first "Airplane" movie...just form a line. I Ran Happy, my stomach ran VERY mad.

Saturday, still not feeling well at all, dehydrated!

See above...no running today...

Thursday & Friday

Under the weather and resting....

The dreaded tredmill!!

So with the air quality continuing to remain poor at best (even the paper is warning people to avoid outdoor activity) I could not take another day off...so it was the treadmill or nothing. I walked down to the gym and hit the rubber band highway, for a quick 6 miles. Its not so much the physical value of the treadmill that gets me, its the never ending scenery, I like road running because the things that you see are consistently changing. On a treadmill its the same widow and the same view, boring!! On these particular treadmills the program will only allow for 30 min of running, That sucks too because I have to stop it, and reset it for another 30 min to get in my full workout (6 miles is about 50 min). Anyway, so I got in the work but i feel dirty for the experience, like I have cheated on my wife or something!! I ran today but it was not happy...sorry loyal reader.

No running today...haze and smoke was way too bad!

So I felt like I was in Florida today, The smoky haze was really thick, and it reminded me of that one year we had all those fires and there were times when that smokey haze hung around for weeks. So I decided better to rest today and see what happens tomorrow. I will try the AM tomorrow instead of the PM...otherwise, it might have to be the dreaded treadmill!! I am not even going to think about it! Oh I got my Hansons and my Brooks Fanatics uni's...really cool, cant wait to race in em!! mix em in with my fluorescent ID uni and i will be good to go!! Run Happy!!

Monday, running day off...Biking was on though.

So my friend James invited me to get some brunch up in Batu Ferringhi, the catch was we would get there by bike...loved it!! I have to admit I was a bit nervous, the roads up there are small, windy and tend to be dangerous even in a car!! Off we went at about 8:00AM, The ride was good, better than I thought it would be, we went all the way up to the Dam, I think its about 14 miles. We then headed back, got some breakfast on the way, Roti Cana, like a crepe with cheese, served with both a red curry and a yellow sauce that was really good!! James and i then headed back into town and along the way watched a car run into a light pole...the driver just ran into it...no busy highway, no one turned in front of them...just BAM into the pole...both James and i looked at each other like...huh!!! As we continued along, back to Gurney, We had one more emergency, as we were coming into the home stretch, James got tagged by some idiot who clearly does not know the rules of the road. To make matters worse the git gets out of the car like the hardest guy on the block...so great, here I am thinking, I have my bike shoes on, if this cat decides to throw, I have no traction at all...so I figure if it looks that way I will just take them off...why is that the first thing that pops into my head...It ended up being a bit better than i thought, James and the idiot discussed matters, I stayed out of it and we all went on our merry way. James was a bit banged up, rather large bit of road rash on his elbow, but he did not seem any worse for wear. We made it the rest of the way without incident. Good ride except for the end part, good breakfast and good company!! Thanks James!!

Sunday 10 miles...

So I did a shout out to the local running gang, most of them seem to be recovering from the SCKL Marathon, or In Australia for the gold coast airport marathon. My friend Thuan was running though and planning on a long run to the esplanade clock tower and back to the youth park. I was supposed to do the Penang Hill Climb today, but I decided against it, my hamstring feels good right now, with the Hanson's program starting soon I want to be in my best physical condition. so instead of running an 8K up the side of a mountain, I decided to do my normal 10 miles, and have a running partner along with me. I have run both solo, with a single partner and with a group. I find that in my mind I want to separate from the group, and not follow my pacing, so that is what I tend to do, solo, I find my pacing easily, and usually stick with it. I find that a single partner it often the best especially on long runs as I can draft in the beginning when I am getting my legs, and then pace well following that. So The intention was to meet up with Thuan at the Youth Park and begin the run from there. As it turned out he got an early start, and I met him along the way. it was a good run and actually felt cool out for most of the run...I think that was a harbinger of what was to come...At about mile 8 for me the Monsoon hit and hit hard. It was coming down in buckets, so I ducked (no pun intended) into the house and grabbed my rain jacket, and headed back out to get in my last 2+ miles. I found there to be 1 foot standing water in some places and the traffic seemed to delight in throwing "rooster tails" and getting me even wetter...that part of it was not fun! So a good ten miles, a chance to run with a friend again, and a chance to experience my first run in a Penang rainstorm!! I ran happy loyal reader, I really did!!

Real Tempo run!

Well I had it in mind today to just get in an easy short run in preparation for a long run Sunday. Once I got out there though, i found that even though I did not go out till 8:00AM, which is why I figured short and easy...It was rather cool and hazy so the heat was not as bad...I decided to do a flat out (in so much as I could go flat out) 4 miles to see if I could do it. Well I was able to keep my heart rate in zone 4 - 5 at about 90%. my pace stayed right around the 7:20 - 7:30 mark and i did the 4 miles in a little over 29 min...Not to bad I think. I was happy to find my pacing down around where I used to be in Florida, I am not sure If I could do a run that flat out over 6 miles, or even longer than that, but I would like to think that If i continue to work hard, I could. I am feeling better about this Hansons Training now! I really think that I can do the Penang Bridge in 1:40, or even...1:35...That would be great for me, I mean, I would be really happy!! I will have to see how tomorrow goes, with a longer run, and a slower pace. Well I am feeling better and more motivated, I am glad I did what I did today...I ran happy!! Loyal reader, thanks!!

Wednesday on the Bike, Thurday 6.

So rather than have small blurbs, stating useless facts I figured I would do longer blurbs stating useless facts....So Wednesday is my long day as far as activity, so I try and stay off the road if I can, but I figured I would take the bike out and give it a go. I have never used clips before, and I am totally confused. I fell off the damn bike 2 times before I figured it all out, one time in front of one of the parking guys who did not quite know what to say I really enjoy the riding, but the traffic is a bit scary at times. It was a short ride, noting all that extravagant. good to get in some cross training though. So onto Thursday...I felt better during this 6 miles today and I am finding that my pacing is become more standard and predictable, that is a good thing...it was actually "cooler" this morning, with a bit of a breeze, the minute the sun came up though, it was hot, even with the breeze. I really do love the new loop I have come up with, through the youth par, hilly and shaded. The botanical gardens, hilly and shady...I like the lack of mechanized traffic. Ok now here is my "rant of the week". Why do people always have to put something else down, in order to sell their own product...i mean I am a pretty intelligent guy, so I understand the basic marketing strategies of this, but It is not a way to get me to buy into anything, be it a product or an idea...It sorta makes me think that what you are selling has no real value on its own without it being "better" than this other thing. Here is the point of my rant "Tough Mudder", ok I know its an amazing challenge. But why the "Marathons are Boring" sales pitch...Who are you trying to hook with that pitch, disgruntled marathoners...I don't think there is any such thing. I guess if you were board as a runner, this might hook you but I am not sure how. I get it...we are an adrenaline addicted society that often times has little outlet for all that pent up aggression, and there is a certain love affair hearkening back to childhood, with the idea of playing in the mud, getting dirty, and swinging from the monkey bars, its just not for me! Here is the other place they lose me, "come experience "military" obstacles". Look it takes a very special kind of person to join the military, someone who is willing to lay their life on the line defending our great nation, I have the deepest respect for those in the military...it is not for me, it was not for me when I was 18, so it is not for me in my 40's either. I think it is great that you have designed a race around the British military training strategy, I think its awesome that 78% of the people who enter your race finish. I think it is truly great that there are more and more things available for couch potatoes to get their lazy asses off the couch and out doing something healthy...I GET the "run through fire and be a man"...the run through live electrical wires I don't get (that's more like an episode of jackass, in my opinion). I have no desire to do this kind of race and don't see how that makes me less of a man. Three and half years ago I was playing Ice hockey two days a week, riding a bike (sometimes), and I weighed 180lbs, now on my small build 5'6" from that was huge, the guys in the locker room called me "Slimer" you know the big fat ghost from "Ghostbusters" . I started running, dropped the weight got in shape and have never looked better, according to "Tough Mudder" though, I am a skinny freak, unless I run through fire, crawl in the mud, and get electrocuted...I don't see the Boston Marathon making fun of any of you...I don't see any race in the IronMan series cutting on the "Tough Mudders"....why, because those races don't have too, and that's the point of my rant...Be proud of your concept, and confident enough in the competitive nature of our society filled with adrenaline junkies, that it can stand on its own. So, while the "real" men and women of our great society will be running in tough mudders across the US and abroad, this "girly man" will continue his "boring" marathon training, and then move onto his boring triathlon training and someday, if the good lord willing and the creek don't rise, train for an Ironman...and when that day comes, I hope to see some of you tough mudders at the start line with me in Hawaii...tell ya what, if you join me in  one of the most grueling endurance events on the planet, I will come get burnt and electrocuted with you. No offense to any of my close friends, who are...In the military, or have been, have run in "tough mudder" races, like to get dirty, swing from monkey bars on occasion, set themselves on fire or who enjoy a good steak knife in a wall socket.