FIRSTS

We had our first snowfall of the season here in Pennsylvania yesterday.

In what has thus far been an unusually mild winter, caused by El Nino, according to the weather pundits, to receive less than an inch of the white stuff for the season's first snowfall on January 12 is pretty remarkable.

What followed the squall was a bitter cold front that cleared the air, dropped the temperature, and created the first winter scene we've experienced in these parts since last March.

Now, I hate winter. Snow, ice and freezing temperatures are not my ideas of fun. That said, I have often written about perspectives.

For example, few people appreciate good health until they no longer have it.

So, as I geared up to run on a snow-covered trail, with wind chills making it feel as though the temperatures were in the single digits, I actually looked forward to my outdoor workout today.

On an out-and-back route, our footprints left in the snow, the sun glaring off the pure whiteness, the run, with my running partner of over 35 years, Brian Tonitis, was magnificent.

With a gimpy knee, still feeling the effects of arthroscopic surgery, I was able to record 3-miles, for the first time since my meniscus decided to tear in mid-August.

Two firsts in the same day. Not a big deal in the big scheme of life, but if you're a runner, and you want to keep running for many years, it's necessary to adjust and adapt, to accept setbacks and appreciate what you have.

If you do, your "firsts" will always be significant to you.

www.muldowneyrunning.net

TURNING FORTY

Well, I turn forty this year.

Ha, I wish!

Actually, as we begin 2016, I enter my fortieth year of competitive running.

It all begin in May 1976, in the small town of Jim Thorpe, a quaint hamlet, nestled in the Pocono Mountains of northeastern Pennsylvania. The town is named after the deceased Native American Olympic champion, who, peculiarly, resides there now. If you want to read that bizarre tale, read about it in my book, Running Shorts. www.runningshorts.net It has been a long, strange trip for the Indian from Oklahoma.

Although I ran competitively in both high school and college, turning in some unremarkable performances, there was something about the freedom and the dedication it took to train independently to run all distances that captivated me then, and still does, some forty years later.

Accumulating more th 123,000 miles over those forty years, enough to circle the globe more than four times, the thousands of races, a personal best marathon time of 2:22:54, sixteen appearances at the venerable Boston Marathon, all pale in comparison to the friendships I've made, the relationships I've forged, and the experiences I've enjoyed.

A torn hamstring, suffered three weeks after the 2013 Boston Marathon, and arthroscopic surgery for a torn meniscus in November have forced me to reevaluate my training regimen, but have not diminished my love for the sport.

Through coaching, writing, and mentoring, I enjoy assisting others in reaching their running goals. My mantra remains that, while my best running days are behind me; yours, indeed, lie ahead.

I'm happy to be turning forty. Forty years doing something you love. Because, there is no retirement age in this sport. Just ask Ed Whitlock.

So, if you're beginning your first year of running, or if you're pushing forty, I'm with you. We are a brother/sisterhood of addicts to the most positive addiction.

Here's to another forty.

             Meeting running legend, Ed Whitlock, who is setting world records at age 83

YOUR BEST DAYS ALWAYS LIE AHEAD

Thursday was a miserable day.

A steady rain poured down, accompanied by a chilly wind. Conditions were dark and damp and temperatures struggled to reach 40 degrees. Simply a terrible day to go for a run.

Hell no!

I couldn't wait to gear up with my waterproof vest, painter's hat and gloves.

Since tearing my meniscus in August, my training log has resembled a freshly cleaned blackboard (going back to my teaching days), a clean slate, so to speak.

Walking was a struggle throughout September, and I am ashamed to report that I ran two miles for the month. That's right: 2 miles!

I dragged my leg for a whopping 31 miles in October, then, prior to my November 10 arthroscopic surgery, I managed to struggle through 12 miles for that entire month.

Exactly four weeks after my surgery, on December 10, as instructed, I ran my first mile on the track.

So, after three months of running exile, I am elated to emerge from my personal Elba island, whenever I am able, whatever the conditions.

On Thursday, my two miles, all my sore knee will bear at this time, were delightful. The cold, dank, rainy atmosphere didn't phase me a bit.

It's all relative folks.

Take this wonderful gift of running away from us, yank it, like a throw rug, from beneath our feet, and we begin to realize how much it really means to us.

My personal best times are fading in the rear view mirror, but my, and your, best running days lie ahead.

In about an hour, I'll run on a beautiful trail, along a lazy river, with snow flurries swirling, along with a running friend of over thirty years, who suffered a stroke a mere six weeks ago.

And, in the coming weeks and months, I'll run in the mountains and I'll run on the beach. I'll run with my wife, with friends old and new, I'll run with my kids, I'll run with my dogs.

Cherish each day and every opportunity we are afforded to lace up our shoes and go for a  run.

Because, indeed, our best running days lie ahead.

www.muldowneyrunning.net

APPRECIATE!

I ran a mile today.

Wow!

Big deal.

I vow to never complain about not wanting to train, ever, ever again.

Four weeks to this day I underwent arthroscopic knee surgery. I estimate it's been about six weeks since I've run, and probably about twelve weeks since I've run anything worth thinking about and anything pain-free.

I followed my rehab regimen, remained patient, and stayed relatively sane. (although my wife may disagree with the latter)

It was with a great deal of apprehension, though, that I drove over to my high school track, walked a warmup lap, as per my doctor's instruction, and took my first running baby steps.

Seriously, it felt weird!

I was slow, dreadfully slow, and there was a moderate amount of stiffness around the affected knee, but no sharp pain, and my gait seemed to be relatively normal. I ran three laps, then walked another three before I ran another lap, to give me a mile for the day.

A real big deal!

For the past four weeks I seriously doubted if I would ever run again. Climbing steps was painful, and I still walked with a limp. Still, a steady diet of daily walking paid off. I, naturally, took a watch with me every day, and each day my walking pace increased.

So, today was, literally, the first step. I will not become overconfident, and I will not overdo it. But it is great to be back.

It was a magnificent December day, and running, with the sounds of Christmas music in my ears was inspiring. Everything looked, felt, and even smelled better. Getting in my car after he workout and having the windows fog up made me happy.

Running is more than a physical activity. Running helps to define us. It inspires us, it soothes us. It is an endeavor that we can suspend or postpone when WE decide to do so. Don't take it away from us. Don't, as in the case of injury, tell us we can't do it.

So, appreciate every second you are allowed to perform this activity that is so vital to your well-being.

Believe me, I do.

www.muldowneyrunning.net

A WEEK

Purgatory, the time since my arthroscopic surgery, which was performed on my knee in order to remove a torn meniscus on November 10, will end in less than a week.

During my stay in Purgatory, we experienced the warmest November on record, and my running logbook (I've kept a written running logbook since 1976) has been filled with goose-eggs.

I've gained eight pounds. I'm allowed to tell you but not my wife, who has threatened me with bodily harm if I bring up the issue of my weight again. Periods of running depression have overcome me at times, but through it all I have heeded the recommendations of my orthopedic surgeon. I have walked, and walked, spent way too much time on the elliptical, lifted to strengthen the leg, and have otherwise tried to maintain my fitness level as well as my sanity.

Next Tuesday will be exactly four weeks since the surgery, and will be the day I am officially cleared to run.

Believe me, a few years ago, indeed, two years ago, when I suffered a hamstring tear, I would have cheated and begun running a week or so earlier.

Not this time.

I'm playing by the book and following the rules.

The reason is simply.

My goal is to run pain-free and to run well again.

Therefore, my return to running will be gradual and, hopefully, smart.

When I design training programs for runners on my website, www.muldowneyrunning.net, or on Fiverr, https://www.fiverr.com/s2/bd1a006ea9, I emphasize quality miles.

One simply cannot turn in quality miles when injured.

So, it's time I practice what I preach.

Next Tuesday I will go to my local track and run a modest half mile. I'll keep running a half mile until I reach the quality level I desire. Only then will I bump up my distance.

The process will be slow, but I vow to be patient.

It's the only way I'll escape from my running Purgatory.

HALF WAY

Two weeks ago I underwent arthroscopic surgery to remove a torn meniscus from my left knee.

The surgery was successful. Aside from the tear, which was a direct result of a double hamstring tear in same leg two years ago, my knee, according to my orthopedic surgeon, is healthy, with no signs of arthritis or other damage. On a visit with him last Monday, he stated that I could resume running one month from the date of the surgery, so today marks the half way point in my rehabilitation and eventual return to running.

Needless to say, it has been difficult to remain patient. We have been experiencing great November weather, and races like the Harrisburg and Philadelphia Marathons have come and gone, without my participation.

So, the extent of my workouts have been daily walks (steps and hills remain a bit painful), and long hours in the gym.

But it's ok.

My knee, while a bit sore and stiff, continues to improve, and the ultimate goal is to slowly return to running, pain-free.

Oh, and not running means watching the calories. Toting some extra weight around when I do finally run again is something I don't need. Mounting a comeback is going to be tough enough. And Thanksgiving is two days away...Ugh!

There is certainly a great deal of apprehension when one attempts to return to running after a long layoff. Patience thus far has been important, but it will become even more critical as I begin the process of running again, as we runners have the natural tendency to do too much too soon.

So, I have set very modest goals. The old adage is, "It takes two days to come back from every one day missed."

That's true when you're young, but I'm not. I'm going to double that figure, and since I really haven't run in two months, well, the math is a bit staggering.

The sage-like lesson I can pass on to you is this: first, never ignore what your body is telling you. An ache in my left knee turned into a tear.

Why?

Because I ignored it, ran a 5-mile race the next day, and, well, the rest is history.

Next, go to a competent doctor, but always seek a second opinion.

Then, the rest is up to you.

It can be very frustrating.

I'm extremely frustrated.

But I'm half way there.

www.muldowneyrunning.net

IT'S ALL RELATIVE

Yesterday was a beautiful November day here in northeastern Pennsylvania. The sky was blue, temperature hovered around fifty degrees, and the wind was calm.

I was happy to take my dogs for a long walk in the mountain behind my house. When I returned, I did some yard work, as leaves have formed numerous mountains around trees, bushes, and fences.

Not satisfied, and unwilling to go back inside on such a glorious day, I decided to get a jump on my Black Friday tradition by beginning to decorate the outside of my home with Christmas lights.

Meanwhile, my daughter, Kelly, and her husband Mike, along with several other good running friends were in Philadelphia, picking up their numbers for today's Philadelphia Marathon and Half Marathon.

A year ago, instead of walking the dogs and erecting Christmas lights, I was with them, preparing for the half marathon.

At that time, I had come full-circle from a hamstring tendon tear I suffered three weeks after the 2013 Boston Marathon.

In 2010, I crossed the finish line at Philly in a time of 2:58:52.

This time around, I'm recuperating from arthroscopic surgery, performed on my left knee (same leg as the hamstring tear) on November 10.

But in our world of competitive running, it's all relative.

When injury or illness cuts us down, we are faced with two distinct choices: we can give up, call it quits, and forfeit what makes us whole, or we can adjust and adapt.

For me right now, I have to temporarily forget about this time last year and adapt for the future, because, believe me, I'm not nearly ready to give up.

I have a friend who is running after he underwent open heart surgery two years ago, and another, who, one month ago, suffered a stroke at age 59. He and I will go for a walk today.

Goals need to be adapted, standards need to be reset, and the business of running can begin again.

Don't allow setbacks to get you down, either physically or mentally. No one is happy when injury, illness, or even age, impedes your times and training, but, inevitable, one of those things will strike all of us at sometime in our running careers.

When it does, use whatever techniques you possess in your arsenal to adjust and adapt. Walk, swim, cycle, or go to the gym. Slowly come back, realizing that all comebacks take time.

You may be hanging Christmas lights when you'd rather be running, but remember, it's all relative.

www.muldowneyrunning.net

DAY 6-UNSTITCHED

Running is always a matter of balance.

Am I training to much?

Am I training too little?

Am I running too fast?

Am I running too slow?

Questions multiply, and become more serious, however, when one is injured.

Since my arthroscopic knee surgery of last Tuesday, I have walked each day, and have faithfully performed the recommended leg strengthening and flexibility exercises.

Yesterday, under gorgeous, cloudless skies, I walked 1.25 miles in the morning, and another half mile with my dogs in the afternoon. In the evening I did my leg exercises.

Today, it was time for my follow-up appointment with my orthopedic surgeon, who also happens to be a competitive cyclist.

After the stitches were removed from my knee, we reviewed the pictures of my arthroscopic surgery and I was pleased to learn that, other than the torn meniscus, which was removed, my knee is otherwise healthy.

Then it was time to have my important questions answered.

If you ever have to choose a surgeon, (and I hope you don't) reject any who appear smug, condescending, or dismissive. (I did) Rather, choose a professional who understands your needs as a runner, and who is willing to listen and answer all your questions thoroughly. I sought a second opinion, and I am thoroughly pleased with my choice of Doctor John Martin, from Reading, Pennsylvania.

Walking, a stationary bike, some light weightlifting with my leg, as well as the elliptical, are all good for now. However, my doctor informed me that I need to space things out. For example, if I go for a walk, I need to give the leg a couple hours of rest before I begin a session on the elliptical. Of course, ice and elevation are always necessary.

All that is ok...for now.

The big question then was, "When?"

We decided that the best course for full rehabilitation was four weeks from the surgery.

At that time, I need to go to a track or a trail (soft surfaces) and begin with a half mile of running, increasing a little each day, but running every other day for a while.

Slow, gradual integration into running is the key.

And, I'm good with that.

My goal is to run again, with no pain, and to remain healthy.

And now, I have only three weeks yet to wait.

www.muldowneyrunning.net

DAY 3-DISCOVERY

I had my Howard Carter moment this morning.

"Who is Howard Carter?" you ask.

Back in 1922, Howard Carter both braved and survived the "Mummy's Curse," and discovered the tomb of Egyptian King Tut.

This morning, approximately 72 hours after my arthroscopic surgery to remove a damaged meniscus from my left knee, I went through with the "demummification" process of unwrapping the bulky bandage from my knee.

Needless to say, I was apprehensive.

My leg flexibility has been improving, and my pain has been minimal, but the site of the incisions, on both sides of the knee, has been tender, and has prevented me from fully flexing the leg.

To my great delight, when the unwrapping was complete, the knee was slightly swelled, and the incisions, although itchy, were clean.

It didn't take long before I began my stretching and flexibility exercises, which were much easier without the bandage, then I took off for a walk, which I bumped up to 3/4 mile today, at, of course, a faster pace than the previous two days.. (I simply couldn't resist using my GPS watch. Just a force of habit) Over the weekend I plan to walk a mile.

On Monday I visit my orthopedic surgeon, at which time he will direct me on how to proceed with my rehabilitation. Hunting season is coming up in a little over two weeks, and running, hopefully, will not be far behind.

In the meantime, to stave off boredom, I have been building up credits with my wife, as I welcome each and every household chore.

Today was a day of positive discovery.

Now it's off to do the laundry.

www.muldowneyrunning.net

DAY 2-INSTRUCTIVE

My arthroscopic surgery for a torn meniscus was performed on Tuesday. I've decided to share my rehab journey with you, not so much to make it about me and my injury, but in an effort to be instructive to those of you who may encounter this or other training-related setbacks.

The summer of 2013 was going well.

After a long, tedious recovery from a torn hamstring in May of 2013, the first major injury of my career, I began to train and race at near the level I had hoped for.

On August 6, I ran an easy 4-miler on a gravel trail. I planned to race in two days, so the pace was relaxed.

The next morning I felt some stiffness on the medial side of my left knee, but thought nothing of it. I jogged 3 miles.

On race day, a 5-miler, I ran pretty well, felt discomfort in my knee, but it did not impede my performance.

When I awoke the next morning, as I tried to stand up, my knee buckled, and running was out of the question.

In retrospect, a race, run in flimsy racing flats, was probably a bad idea.

For the next month or so I visited a chiropractor, tried home remedies, cut back my miles and stayed on soft surfaces, but the pain intensified.

I finally visited my orthopedic surgeon, who ordered an MRI. It revealed a torn meniscus.

His diagnosis?

Wait for two or three weeks, then try to run on it and see what happens.

Had I sought a second opinion immediately, I would be telling you about today's workout rather than relating my tale of woe.

You see, a torn meniscus will not heal itself, so why did I,  "Wait two or three weeks and see what happens?"

Thanks to the urging of fellow runner Samantha Snukis, a 1:21 half marathoner and a physician's assistant for a respected orthopedic surgeon, I DID receive a second opinion, and realized that arthroscopic surgery was my only option.

The lesson for all runners is to ALWAYS seek a second medical opinion.

Compared to the rest of the patients most doctors see, we are freaks.

We are actually in excellent health, we are not overweight, and we are not dependent on drugs to make us feel good.

We don't fit into the medical or surgical models that most physicians work with.

During my pre-op exam, the technician offered concern about my low pulse rate of 52 (which was high because I was nervous). I needed to reassure her that I was a runner.

Thanks to running and its effects, I was out of the surgical facility a little over an hour after I awoke.

Today, on rehab day 2, I walked .6 mile, did stretching and flexibility exercises for a half hour, and I will turn in another half hour this evening.

The knee is sore, and the bandages come off tomorrow. (don't worry, no swollen knee pics)

On Monday I will visit my orthopedic surgeon and he will advise me on how to proceed.

One day at a time.

 Baby steps.

But I'll get there.

www.muldowneyrunning.net