Statins: Wonder Drug

Truth is, I've haven't re-launched my running yet.  But that's not what my entry today is about.

I want to write in honor of my father and his father.  Both died young deaths due to cardio problems.  My grandfather at age 55 from a stroke, and my father at age 48 from a pulminary embolism.  I got my first cholesterol count at my first job, age 23 in 1979.  224 total against what was then a 225 standard.  With diet and exercise, I got it down as low as 205 a few years back, but by then the standard had been lowered to 200.  Talk about chasing an ever moving target.  Three months ago, when my count came in at 236 (OK, maybe eating like a pig wasn't my best strategy...) my doctor put me on Statins and today I got my 3 month check up.  Total count dropped -- in 3 months straight -- from 236 to 166.  HDL was already good and still is.  LDL, which is the most critical of the numbers, dropped from 148 (the standard is 100) to 86.  We're talking miracles here.  Modern day miracles.  I am truly amazed and awed.

I celebrated with a 2.5 mile noon-time run, in memory of my father and his father. 

Here's to life, second chances our parents didn't get, and honoring them in how we choose to live our lives!

Bill

Actual long run

It was cool today, but otherwise beautiful, and I couldn't wait to get out for a run. I felt good. I wanted to wait until the temp rose a bit, but I finally headed for the river trail about 10 am with the mercury at 28. There was very little wind, so it was darn near perfect running weather.
My legs felt really springy, and I went out a little faster than I should have, doing 9:45 for the first mile. I really should be more careful with an Achilles tendon freshly healed.
Everything felt so good, though, that I revised my expected mileage several times, from 4 to 5, 5 to 6, and finally to 7. I probably should have quit at 6.5, but once I got that close to 7 I figured I might as well round it off. I was tired in that last mile, but I still ran it in 9:12. Overall I averaged 9:18.
I was tired, hungry and thirsty after this one, all good feelings. Count me happy and thankful to be able to record one like this after such a long time on the mend. -- Rob

8 miles sort of long

I did a good 8 mile run this morning, enjoying the cold clear day.  I joined the Sunday Runday group, which lately also includes the Rock the Parkway Groupie run. So there were about 100 or so runners, most younger than me.  My pace was a respectable 9:43.  Only a little knee discomfort around mile 7.  I hope to run 10 next weekend.

At one point early in the race, while I was thinking about Nathan, two male runner were coming back.  One ofhthe women in the group next to me said hi to one of the guys and then said to the group, "It's no fun having a fast husbund."  I had to bite my tongue to not say what I was thinking, "especially in bed."  I then asked myself, am I a dirty old man?  But if we weren't running how else can that comment be interpreted?  It made me laugh at how clueless people can be. You gotta take humor whenever you can get it.

http://connect.garmin.com/activity/151058313

Running, no walking

Ran again Sunday. Did 5 miles and didn't walk and didn't have any pain. I'm out of running shape, but hey, you have to start somewhere. - Rob

Long. By comparison

Today is really nice, so I had all the motivation I needed to workout outside, rather than in the gym. I waited until the temperature rose above 30, then headed out for a slow-paced 4 miler. My plan was to stick to a easy pace and to walk .15 of each mile to make sure I didn't over-stress my Achilles.

I wasn't sure how my tendonitis would respond to running on a hard surface, but I had a good feeling about it and needed to find out in any case.

The run went very well. I was able to keep the pace slow, and even though I didn't always want to, I walked in every mile. Since I had no discomfort in the first three miles, I lengthened the run a little so I ended up with 5.3, making this my longest run of the year, I believe. By the time I was done I could feel a little tightness in the tendon, so it was time to shut it down.

It felt great to get outside and to log a real run. This one was done in 55:44, for a 10:31 average, which is pretty good when you factor in the walking. I'm not interested in speed, though, just healing. And, I think I am. -- Rob

3.9 mile run 2/16/12

I did an easy 3.9 mile run yesterday morning, my 1st run after skiing.  I felt great. I took it slow, 11:06 min / mile average pace.  It felt good to run after about a week off.  I didn't look at my watch much.  I just
ran.  No goals, no worries.
http://connect.garmin.com/activity/150335176

Steamboat Skiing

I went skiing in Steamboat CO from 2/10 to 2/14. I alpine skied 3 days and about a half a day of cross country.   Cross country was a lot of work!  I took a lesson and was dripping with sweat.  The instructor was calm and cool.  (He was more "efficient" than me.)  Downhill was a blast.  My quads ached.  I need to do more squats.  On the last day I joined the "Over the Hill Gang."  They were anything but!  We were all over 50, but I felt like a kid.  We went skiing in the trees on the best conditions all season. It was easier and more fun than I imagined. And I got much better at it, especially when I followed Charlie, a more experienced tree and all around skier. I didn't think about what I was doing, I just focused on staying behind him in the trees.

Ken Becomes Grandpa

How exciting that our daughter delivered a baby girl on February 9. June is beautiful (as you can see) and mother and daughter are doing great. Just had to brag. Ken

Slow recovery

I've struggled for weeks - since about Christmas - to get back out and run, but a stubborn case of Achilles tendonitis has held me back. My rehab over that time has been a mixture of rest, stretches, elipticals and walking. About once a week I have tried running, if you want to call it that, but each time I could tell I still had more healing to do.
That's not to say there hasn't been progress. When I started my weekly runs, I would walk a half mile and then jog a half. If I got three miles in before the pain got too bad, it was a good outing. It would take a full week for the inflammation to subside completely. Eventually, I reduced the walking to a quarter mile and increased the jog to three-quarters of a mile. I added another mile at some point, too. There'd be pain, but not as much. The recovery period dropped to 6 and then 5 days.
Over the last three weeks I've started doing easy sessions on the "dreadmill" at the gym. I'm very leery of that machine because I've suffered two or three significant injuries on it over the last few years. But I figured if I kept the pace very slow it would be OK. So far, so good.
I've progressed now on the treadmill to a walk/run split of .15/.85, and my 4 mile workout last night was 4 miles in 47:32. That's an 11:53 pace. I was tempted to go a little longer, but I could feel the discomfort building and decided to pull the plug. I was not stiff or sore afterward or even now, 12 hours later.
So, I'll continue these careful workouts and try to build from here. -- Rob

OK Running Outside is Really My Only Viable Strategy

Over the last 2 weeks, I've logged a total of 9 workouts during what was designated as my "easy workouts" post surgery recovery period.  Tomorrow, for the record, I reach the full green light to exercise at whatever level I desire.  The official end to all hernia related excuses if you will.  During my 12 week hiatus for hernia #2, I gained back 12 pounds and so most of my last 2 week runs have been pathetic attempts at indoor treadmill workouts which pretty much featured 1- 2.5 miles at 10:31 miles, usually with 2-3 walk breaks, then a quick retreat to the elliptical machine for 20 minutes or so.  Today, I finally got outside in the sunshine for a favorite 3.4 mile loop near where I work.  I was slow at 12:10's but at least I actually ran the entire distance, and I sped up at the end.  Clearly, running outside is better for me!  So today, I washed and loaded up all my cold weather gear and made plans for a 5-run week next week.  Wish me luck! -- Bill

Short slow run with my dogs

I took the dogs on a run / walk. I was sore from my 10 mile run, so it was slow. But always enjoyable because the dogs love the outdoors.
http://connect.garmin.com/activity/147313836

1st 10 mile run in a month at the Bagel Run

I was able to run with my group because I was in Maryland for the weekend.  I also did 10 miles for the 1st time since 12/18/11.  So this was an accomplishment. I felt pretty good. My left knee behaved and my plantar seems much better, I guess from the heal that pain insert.

My pace was 10:13 so I was moving pretty well.  My 1st 4 miles averaged around 9:30.  But I was sore the rest of the day and the next day. But it was a good kind of sore, reminding me that I need to do 10 miles more often.

http://connect.garmin.com/activity/147313858

Jan. 29 Nice late morning run in Phoenix, 5.8 miles

I got to Phoenix a day before the conference started to take a workshop. But I arrived early Sunday so I had time for a warm run. I got a card from the hotel desk.  It went though a mixed neighborhood outside of downtown, then residential to a park. I enjoyed running between the two rows of tall palm trees.  My pace was slow (10:43)  partly because I checking the route.  But this was a good distance and my knee and foot were not acting up. So a solid successful effort.

http://connect.garmin.com/activity/145811246

Jan. 31 run: 4.3 miles in Phoenix

I enjoyed a morning run before the conference.  I found the river, but only ran along it for a few minutes. There was no water anyway. But it was great to get off the street.  My pace was 10:21.
http://connect.garmin.com/activity/147313904

Safer Driving in Maryland

This isn't about running but I wanted to share what our family is doing to make the roads safer.  Most are posted on Nathan's Facebook page.
http://www.facebook.com/pages/Nathan-Krasnopoler/157131227673255?sk=wall&filter=1

I'm proud of my wife, Susan, and son, Elliot for their advocacy.

This is also a list of the links:

WJZ Channel 13TV
http://baltimore.cbslocal.com/2012/02/01/family-of-bicyclist-fatally-struck-by-elderly-driver-call-for-cognitive-tests-at-mva/

WJLA ABC7
http://www.wjla.com/articles/2012/02/maryland-driver-s-license-renewal-extension-debated-72129.html

WUSA-TV9
http://www.wusa9.com/news/local/story.aspx?storyid=188279

Baltimore Brew, online news
http://www.baltimorebrew.com/2012/02/01/krasnopoler-family-pushes-for-competency-tests-for-maryland-drivers/

WBAL Radio - with video
http://wbal.com/article/86177/3/template-story/Family-Of-Hopkins-Student-Hit-By-Car-Speaks-Out-On-License-Extension

WTOP Radio
http://www.wtop.com/?nid=46&sid=2731419

Southern Maryland
http://somd.com/news/headlines/2012/14980.shtml

The Capital
http://www.hometownannapolis.com/news/top/2012/02/02-47/Maryland-may-extend-drivers-license-to-8-years.html

Ellicott City Patch
http://ellicottcity.patch.com/articles/family-of-ellicott-city-student-killed-in-crash-speaks-out

Maryland Morning
http://mdmorn.wordpress.com/2012/02/01/21122/

Long Road Back!

I have absolutely no idea when I'll be able to run again! My knee has been pretty much the same since I reinjured it on Dec. 24th while running on a trail in Parkville. However, I did get in a 24 mile bike ride in the nice weather yesterday. Was going to ride today, but got busy.

Not even sure if I can ride very far with this knee. I'll give it another try next week and see what happens. I really would like to get in some of those awesome group rides that Bill mentioned. He plans on bringing them up at our MRC meeting Monday.

Mike