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 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

SCOPE

At this time of year I would normally blog about training runs, fall races, my hatred of turning the clocks back, and my dread of the pending winter season.

 

There haven't been a whole lot of training blogs for the past three months, as a torn meniscus has sidelined me since August.

 

You know the drill.

 

An ache in the knee, running with a lot of pain. Knee sleeves, chiropractor visits... essentially attempts at holding the knee together with rubber bands and chewing gum.

 

Once the MRI revealed a torn meniscus, there was little choice but to have the surgery performed.

 

In 39 years, I have never experienced a significant knee issue. And, sure enough, X-rays, as well as the MRI revealed a healthy knee. Simply, a torn hamstring, suffered in May of 2013, caused me to alter my running gait, thus placing more stress on the medial side of my knee.

 

Arthroscopic surgery was performed this morning by Dr. John Martin at the Surgical Institute of Reading, Pennsylvania. He's a terrific orthopedic surgeon, and just a great guy. Dr. Martin is an avid cyclist, and his Physician's Assistant is Samantha Snukis. Few people know more about runners and running than Sam. She's one of the finest runners on the east coast, having recently turned a time of 1:21 at the Philadelphia Rock and Roll Half Marathon. Sam recommended Dr. Martin, and I'm glad I listened to her. She was there for the procedure, and I owe her my eternal gratitude.

 

When a runner is injured, his or her support group is essential, and often bears the brunt of our running withdrawal.

 

Thanks to my wife, Crissy, for putting up with me, and for what she will inevitable endure for the next couple of days. Couldn't do it, or much else, without her To my close friends, those of you who have always been there, thank you, as always.

Now, I must make the glass half full.

For the next few weeks, I'll record my progress (and setbacks) here, in the blog. A veritable treasure trove for a writer.

It will be therapeutic for me, and hopefully, instructive and beneficial for any reader going through a similar knee experience.

 Some rehab, and I'll be back out on the roads soon.

 

 

PERSONAL BEST THIS SEASON

Fall is here, and it's a great time for running. Cool, crisps temps make for more pleasant training and faster races.

Unfortunatly, the days are getting shorter, and that means more time indoors. And that;s the time to read about running.

You can enhance your running, gain inspiration, and pick up some very valuable training tips and plans by taking advantage of the fall offer I just posted on my website: www.muldowneyrunning.com.

By visiting the website, you can buy my books, Running Shorts: A Collection of Stories and Advice For Anyone Who Has Ever Laced Up a Pair of Running Shoes, or Personal Best, for the low price of $8.99, plus shipping.

Read Running Shorts, and you'll be put right in the middle of stories from the road to which you and your running partners can relate. I tossed in a little running history and folklore, which will make older runners smile, and will have younger runners thinking, "Did that really happen/"

In Personal Best I took ideas from runners I met while traveling around the country, delivering speeches at various race expos, and tried to write a book that would both inspire and instruct. Read Personal Best, and I can guarantee you will become a better runner.

You can go to Amazon and check out: amazon.com/author/joemuldowney, for reviews and to order the books. Personal Best  is available in Kindle form as well.

Finally, you can also go to www.lulu.com, where the books are also available.

I'm approaching my 40th year as a competitve runner, and my best running days are behind me. These days, I enjoy seeing and hearing about other runners reaching their running goals. I have attempted to do so by coaching at the collegiate level, by writing this blog, and through my books.

By doing so, I feel I've made each day my personal best.

THEY WON'T BE RUINED

It hasn't been the best of times in my running life.

After battling back from a career-threatening double hamstring tear in 2013, and finally getting close to my previous running self, a dull ache on the inside of my knee, which appeared in mid-August, developed into a debilitating pain, resulting in another visit to my orthopedic surgeon.

MRI results revealed a torn medial meniscus. Certainly not life-threatening, but as every runner knows, enough to make one want to smash the nearest object in frustration.

My orthopedic surgeon, a young man who served as a fellow to the renowned surgeon, Dr. James Andrews, suggested a conservative, non-surgical approach, requiring patience, with the promise of full recovery.

So. for now, I'm cycling, lifting weights to strengthen my leg, and riding the elliptical.

But, here's the good news for all. I'm approaching my fourth decade of running. My knee problem was a direct result of my overcompensation for my weakened, unstable hamstring. It was NOT a result of simply running.

My very knowledgeable physician, Doctor Jason Phillips, emphatically stated what I already know, have written about, and studied, based on a great deal of research.

Despite what the haters tell you, running WILL NOT "Ruin your knees."

Overall, running is actually very good for your knees.

I have yet to know a runner who has a knee replacement.

Being sedentary and overweight, on the other hand, WILL, eventually ruin your knees.

So the next time a friend, relative, or co-worker, donut in hand, preaches to you about the ruination of your knees due to running...well, I'll let you answer, providing the expletives.

In the meantime, I'll see you back on the roads,,,soon.