“Good things come slow – especially in distance running.”

[LSUlakes]

OMG SO CUTE! Our is supposed to be liver roan too, but he's still pretty light. Was your girl's roaning pretty prominent when she was a little pup, or did it come in later? I've dug around the internet quite a bit, and haven't found any good answers.

This was her during her puppy stage, so she’s definitely a lot more color as she got older.

 

[Herding_Cats]

This is our boy.

 

[LSUlakes]

It's been a busy few weeks, but it's time for a update! Sunday morning we had a low of 72 and low RH%!!! I ran 10 miles that morning which was the first time hitting any double digit mileage since the WDW Marathon in 2019. It was nice to hit the milestone again after all that time of not running. As I have mentioned in a earlier post, I have a trail race this weekend. Since my confidence in covering the distance is up I went with the 10 mile option! The race should start at 8:00 PM and my two goals are to 1. finish, and 2. finish under 2 hours. It's been difficult to not make goals based on what I was able to do 7-10 years ago but to make more realistic goals based on what is within reach currently. Hopefully I can get close to those numbers in time, but for now I am mostly happy with what I am able to do. Speaking on the health side of things, I am just a pound away from losing 40 pounds in ~15 weeks. Another 10-15 pounds will get me back to my old running weight days.
Long term goals... Well I am certain that a half marathon is on the list to do now. While I would love to get back to marathons, I am not sure how my knee is going to hold up to that training schedule. My knee was a little soar on Monday, but this mornings run went well so who knows. Build up some more strength and drop some more weight and we could be back in business. I will wait till after I run my local half in January before really making a decision on that. I could just end up doing halfs, and thats ok as well, butttttt running the WDW Marathon again is tempting, especially since the last time I did so I had a PW by more than 2 hours. Well thats enough for todays post, I will return Saturday night to update about how the race went while I am attempting to sleep in a tent in the 80+ degree weather lol.

 

[col1]

Congratulations on the double digits and good luck for your race.

 

[LSUlakes]

RACE REPORT:
8/17/2024 8:00PM Start time at Fontainebleau State Park.
I arrived a little before 4:00 PM to set up my tent as I decided to camp after the race. Since I was alone and didn't have my son with me I had very little to do and fewer things to unpack lol. I sat around and watched a few deer walk through the woods. Around the time to change for the race a thunderstorm comes through, which was a great things as temps went from the upper 90's to mid 70's. It stopped raining right before the race started but stayed cool. I lined up all the way in the back as I just wanted to finish and stay at a steady pace. First 2-3 miles all was normal and then is started raining again. I rained for the remainder of the race but never hard, just steady light rain, which again made it feel nice, but hurt a little on visibility. The course is a two lap course with a option for 5 or 10 miles. If you run the 10 miler you must check in before heading back out for the second loop. They also have water and some fruit at the check in station. I felt good the whole race but on the second loop without as many runners and my headlamp not being the best my pace slowed a little lol. Mile times as follows:
Mile 1 - 11:23
Mile 2 - 10:34
Mile 3 - 10:54
Mile 4 - 10:50
Mile 5 - 11:33
Mile 6 - 13:34
Mile 7 - 11:53
Mile 8 - 11:53
Mile 9 - 11:52
Mile 10 - 9:18 (Mile 10 was only 0.8 Miles pace was 11:41)
Finish Time: 1:53:43

My goal was sub 2 hours or under a 10 minute pace. Nothing crazy, but a goal achieved regardless. Mile 6 was the slowest because I filling up my water bottle and attempting to eat a couple orange wedges, which I just ended up walking while having them.

The race includes a t-shirt and a homemade medal which was a thing slice of tree with the race logo burned onto it. Pretty cool IMO. Post race, went back to my camp spot and when it finally stopped raining a started a fire and had a few beers before attempting to go to sleep. I was supposed to cook diner out there but I never got hungry. Ended up with 2-3 hours of sleep despite trying to get more. This was my third time running this event, with having done the 5 miler and 10 miler once each previously and the most recent being in 2018, which I think I used as a POT for the 2019 WDW Marathon. Happy with the outing and looking forward to making some improvements in time and distance before the next one!

 

[col1]

Congratulations on the race and hitting your goal

 

[LSUlakes]

Congratulations on the race and hitting your goal

Thank you! A little late on the reply, but better late than never. Thanks for reading along!

 

[garneska]

@LSUlakes how is your knee holding up? How long ago was surgery? Did you have a meniscus repaired, or meniscectomy?

 

[LSUlakes]

@LSUlakes how is your knee holding up? How long ago was surgery? Did you have a meniscus repaired, or meniscectomy?

Knee surgery was early March 2023 and they removed the torn area. I was also told he "shaved off" some arthritis. I kept having issues and due to another health reason I just had to stop with excuses and started walking in April/May of this year to lose weight. As I started dropping weight the pain became less of a issue and I was able to start jogging some here and there on my walks. Now down 40 lbs, things are better. Are they perfect and like nothing ever happened? Nope, but its not bad enough to not run. Its tight from time to time and side to side motion is where I feel things the most, but just running in a straight line is normally fine. Will I run a marathon again is the big question. I really want to, but if I do I am at least a year and a half or so from doing so. I want to see how the knee holds up to half marathon training before I commit to it. Have you had the same thing or similar thing happen and about to have a procedure?

 

[garneska]

I have had issues with my knee since Sep 2021 but had been nursing it along with PT. My races since Sep 2021 have been:

2022 MW - 10k and Marathon
2022 - Half in June
2023 MW - Marathon
2023 - Dam Race 10K in may
2023 - PTRR 10k in july
2023 W&D - 10k and half

I was planning on the half at MW 2024 but after W&D i was back on the struggle bus hard. Dec 26 2023 i went for a short run (had been taking it easy since the half was coming up and i was worried). I did not turn or step funny was just running easy and felt a pop in the back of my knee, possibly a baker's cyst that burst but could not walk or put weight on it. I got my MRI in Jan. The diagnosis was two large tears in my medial meniscus. A large complex tear in the body and a large tear in the root. I also had mild arthritis along the lower part of the joint in the patella femoral area it was bone on bone. They did not recommend surgery. i thought it might be a root repair but no. For me the biggest pain issue was the meniscus part and not the arthritis in the top. For the arthritis I had 3 HA shots in Feb. I tried to run again but i ran about 5 runs and could not walk again, due to the meniscus. In April, I had a PRP shot (technically an A2M). One for the arthritis and then another shot into my meniscus. The dr said he is using it like wood filler to try and hold it together. I did not start running again until June and that was very slow with 1 min run/ 2 min walk. I am able to run 3 days a week (just at a 2:15/2 but i have to stay here a bit my knee was feeling pressure after the run). I spend the other 3 days a week strength training (not something i was doing until i had to stop running). I am signed up for the W&D half. i am willing to take a bus if it is too much. For MW i am signed up for the 10k because i was worried. I know i am still early on my return to run but i am not sure i will be able to run more than 3 days a week. I am hoping by Nov to be at a 3/2 interval. Eventually maybe making it to 4/1. I am hoping to do a marathon again but I am targeting MW 2028 since it will be an anniversary year.

As for surgery the dr said they want to push surgery as long as possible and the surgery would be a total knee replacement. My problem is i want to run and hike and uff it is slow.

Thanks for listening and yeah i am looking at you now like, you did the 10 miler, i am going to be able to do the half. Hopefully by 2026 i can do the half at MW and it will be a little more normal for me.

keep up the good work.

 

[LSUlakes]

I have had issues with my knee since Sep 2021 but had been nursing it along with PT. My races since Sep 2021 have been:

2022 MW - 10k and Marathon
2022 - Half in June
2023 MW - Marathon
2023 - Dam Race 10K in may
2023 - PTRR 10k in july
2023 W&D - 10k and half

I was planning on the half at MW 2024 but after W&D i was back on the struggle bus hard. Dec 26 2023 i went for a short run (had been taking it easy since the half was coming up and i was worried). I did not turn or step funny was just running easy and felt a pop in the back of my knee, possibly a baker's cyst that burst but could not walk or put weight on it. I got my MRI in Jan. The diagnosis was two large tears in my medial meniscus. A large complex tear in the body and a large tear in the root. I also had mild arthritis along the lower part of the joint in the patella femoral area it was bone on bone. They did not recommend surgery. i thought it might be a root repair but no. For me the biggest pain issue was the meniscus part and not the arthritis in the top. For the arthritis I had 3 HA shots in Feb. I tried to run again but i ran about 5 runs and could not walk again, due to the meniscus. In April, I had a PRP shot (technically an A2M). One for the arthritis and then another shot into my meniscus. The dr said he is using it like wood filler to try and hold it together. I did not start running again until June and that was very slow with 1 min run/ 2 min walk. I am able to run 3 days a week (just at a 2:15/2 but i have to stay here a bit my knee was feeling pressure after the run). I spend the other 3 days a week strength training (not something i was doing until i had to stop running). I am signed up for the W&D half. i am willing to take a bus if it is too much. For MW i am signed up for the 10k because i was worried. I know i am still early on my return to run but i am not sure i will be able to run more than 3 days a week. I am hoping by Nov to be at a 3/2 interval. Eventually maybe making it to 4/1. I am hoping to do a marathon again but I am targeting MW 2028 since it will be an anniversary year.

As for surgery the dr said they want to push surgery as long as possible and the surgery would be a total knee replacement. My problem is i want to run and hike and uff it is slow.

Thanks for listening and yeah i am looking at you now like, you did the 10 miler, i am going to be able to do the half. Hopefully by 2026 i can do the half at MW and it will be a little more normal for me.

keep up the good work.

Mine made that same pop noise as well. At the time it happened I was given the all clear from cardio to start running again from my A-Fib stuff. So I was about halfway through a C25K program and like you said just nice easy run. Then I hear a pop and felt it immediately. Wobbled home and made a Dr appointment shortly after. I think to this day the knee issue isnt from arthritis. The other knee is just as ate up with it and I do not have pain issues. Dr told me when I turn 50 I would knee both knees replaced because its basically bone on bone. In fact I got another x-ray done a few months ago and there's bones spurs all over. As mentioned I think my biggest issue was my weight when trying to get back to it. I am 6'-5" and weighed 268 ish. After the first 15 came off I noticed a huge difference and now 40 pounds down its way better. My main struggle is I keep comparing my runs from 10 years ago to now and I hate the pace I am at now... but I am also thrilled I am able to cover the distances I am covering because I did not think I would be able to again. My easy short runs around 10-11 minute pace and I can run temp runs around 9. The 1/4 repeats I did this week had a pace of 7:50ish. So I think I can improve my overall pace since I am still getting "fit". Sub 2 hour half and a sub 4 hour full if I can handle the miles it was I am aiming for. At this time it's just a matter of following my plan and seeing what happens. Another big help will be when temps cool down, my pace should improve.
Having said all of that, its a slow game these days as I am sure it will be the same for you. We have to appreciate the little victories on the way to the big prize type deal. Luckily my heart has been behaving and the knee is holding up to the increases little by little.

PS, I think I had a similar type shot before we went to WDW in July 2023. I was still heavy at that time I wanted to give my knee the best chance for walking the parks. He told me the shot was like adding oil to a engine to keep things lubricated. I haven't received anything for the knee since then. I also had to lay off of anti-inflammatory medications this since spring since I was diagnosed with fatty liver disease. That one was the rock bottom moment for me when I stopped making excuses and changed my ways for the better. As I mentioned in a earlier post, yesterday those lab results came in and are all back in normal ranges. So it appears that problem is resolved and I need to keep doing what I am doing to make sure that does not become a issue again. It all rides on my knee holding up at the end of the day. The running keeps me motivated and mentally a very happy person lol. No running = not happy guy.

Best of luck with training, and just remember when you do have the surgery, it takes time to get back to normal. Try not to get frustrated and just take it one day at a time. Hope this helped some... most of it is just me rambling along with the thought of sharing my experiences on where I was, how I got there and how I am getting back.

 

[LSUlakes]

At this point of running there isnt much in major progress to report on a daily or weekly basis. Progress is slow and steady, which is a good thing. However, somewhat unexpected so far this week, my easy run pace has picked up from mid 10 min/mi range to mid 9:30 pace. I am not sure what happened, my perceived effort is the same and my HR is still in the same range as well. The only logical thing I can think of is my ability is just improving and slightly cooler temps are helping as well. It also looks like tomorrow will be a warm one for my run and I have a 25 minute tempo run planned. If the pace I have planned feels easy on that, then perhaps I am making better progress than I had thought. Time will tell over the next 7-10 days if this is just a short term thing or actual improvements.

 

[col1]

At this point of running there isnt much in major progress to report on a daily or weekly basis. Progress is slow and steady, which is a good thing. However, somewhat unexpected so far this week, my easy run pace has picked up from mid 10 min/mi range to mid 9:30 pace. I am not sure what happened, my perceived effort is the same and my HR is still in the same range as well. The only logical thing I can think of is my ability is just improving and slightly cooler temps are helping as well. It also looks like tomorrow will be a warm one for my run and I have a 25 minute tempo run planned. If the pace I have planned feels easy on that, then perhaps I am making better progress than I had thought. Time will tell over the next 7-10 days if this is just a short term thing or actual improvements.

Congrats in my humble experience slow and steady work tends to show up in improvements like this that appear when you were not expecting it.

I think this is an actual improvement as a result of your efforts and here to stay

 

[LSUlakes]

Looks like I did it again... Went a long time without an update! I had to tone things down a bit, not because of any issues on my end though. My FIL has been dealing with a lot medically and my DW has been going home to check on him and help her mom out. So my opportunity to get runs in have been limited. FIL is back home now, but not really out the woods. If you are the praying type, he could use some more.
In the running world, I did register for a 10 mile race in December of this year. I am waiting for another 10 miler to open up registration for early January that I will treat as a tune up race before my half marathon in January... that I also need to register for. Boy thats getting expensive fast! Anywho, hoping that something resembling normal to day to day schedules return and I can get back into my routine to get ready for these races.

 

[Mr_Incr3dible]

I have had issues with my knee since Sep 2021 but had been nursing it along with PT. My races since Sep 2021 have been:

2022 MW - 10k and Marathon
2022 - Half in June
2023 MW - Marathon
2023 - Dam Race 10K in may
2023 - PTRR 10k in july
2023 W&D - 10k and half

I was planning on the half at MW 2024 but after W&D i was back on the struggle bus hard. Dec 26 2023 i went for a short run (had been taking it easy since the half was coming up and i was worried). I did not turn or step funny was just running easy and felt a pop in the back of my knee, possibly a baker's cyst that burst but could not walk or put weight on it. I got my MRI in Jan. The diagnosis was two large tears in my medial meniscus. A large complex tear in the body and a large tear in the root. I also had mild arthritis along the lower part of the joint in the patella femoral area it was bone on bone. They did not recommend surgery. i thought it might be a root repair but no. For me the biggest pain issue was the meniscus part and not the arthritis in the top. For the arthritis I had 3 HA shots in Feb. I tried to run again but i ran about 5 runs and could not walk again, due to the meniscus. In April, I had a PRP shot (technically an A2M). One for the arthritis and then another shot into my meniscus. The dr said he is using it like wood filler to try and hold it together. I did not start running again until June and that was very slow with 1 min run/ 2 min walk. I am able to run 3 days a week (just at a 2:15/2 but i have to stay here a bit my knee was feeling pressure after the run). I spend the other 3 days a week strength training (not something i was doing until i had to stop running). I am signed up for the W&D half. i am willing to take a bus if it is too much. For MW i am signed up for the 10k because i was worried. I know i am still early on my return to run but i am not sure i will be able to run more than 3 days a week. I am hoping by Nov to be at a 3/2 interval. Eventually maybe making it to 4/1. I am hoping to do a marathon again but I am targeting MW 2028 since it will be an anniversary year.

As for surgery the dr said they want to push surgery as long as possible and the surgery would be a total knee replacement. My problem is i want to run and hike and uff it is slow.

Thanks for listening and yeah i am looking at you now like, you did the 10 miler, i am going to be able to do the half. Hopefully by 2026 i can do the half at MW and it will be a little more normal for me.

keep up the good work.

The DW has lateral meniscus torn and separated in both knees, resulting bone-on-bone in the outer part of each knee. Lots of pain and limited steps for the past 4 years. The only solution is full knee replacement. I was hoping (on her behalf) for partial, but it sounds like go full or be back for the full before too long. First knee is scheduled for Dec. There is never a good time to do it, but what I have heard from everyone who has done this is: "Why did I wait so long". I am so hoping that this gives her the pain relief she needs, and get her back to being able to do walks in the evening.

 

[LSUlakes]

Signed up for 3 races this week! Turkey Trot 5k on Thanksgiving, a 10 mile race on 12/14/24, and a half marathon for 1/19/25. I will probably register for another 10 miler in early January when registrations opens as a practice race for the half.

Gonna make some overly aggressive goals here: (for me)
5k - Sub 24
10 Miler - 1:25:00
Half - 1:51:25

I got some work to do over the next few weeks to get there, but I hope to get there!

 

[LSUlakes]

Signed up for my hilly 10 miler in January today! Runs are going well and my pace is improving on my short and mid distance runs (6 miles or less). Since I walk the first 1/4 mile of every run the total pace is off, but I consider that walk as necessary to warm up my knee. So excluding that mile I have been able to keep them in the 8:30-9:00 pace. I have 10 miles on the schedule this Saturday and hoping to average around 9:30 per mile. Its humid and warm so it could end up being a little slower but I got to have some sort or a goal to aim for. Hope everyones training is going well and you have a great weekend! Oh, its also LSU V/S Bama week, GEAUX TIGERS!

 

[LSUlakes]

Saturdays long run was a challenge lol. Stayed up a little to late packing up stuff for the tailgate and of course had a few beers. But it started out ok. I walk the first 1/4 mile on every run so mile 1 is always slow, but below is how it went.
Mile 1 - 10:59
Mile 2 - 9:16
Mile 3 - 9:22
Mile 4 - 9:22
Mile 5 - 9:34
Mile 6 - 9:49
Mile 7 - 10:05
Mile 8 - 12:25
Mile 9 - 11:05
Mile 10 - 11:48
So the wheels started to come off at mile 7, but the walk/run started at mile 8-10. It was a very humid and warm day for November. According to Garmin the average temp was about 84 with a starting temp of 75. The good news is my next long run has temps in the lower 50's. Those difficult runs are never fun to go through, but they do happen from time to time. I believe the next long run will look a bit better!
Oh... LSU got embarrassed at home against Bama. It was real bad lol.

 

[LSUlakes]

Since my last post I have have run 3 races, one 5k and two 10 milers.
The first race was our local turkey trot 5k on Thanksgiving morning. At this point my training was still on track but i had planned a 5 miler that day. So before the race I ran a easy 2 miles. I do not recall my exact goal for this race. I just remember its been forever since I raced a 5k I was not sure what to expect. Race day was cloudy and 66, not bad but not PR type weather, not that was the goal lol. The race had a ton of runners and I had not made it into the corrals before the race started and it took a few minutes to just cross the starting line. Below are my mile splits:
Mile 1 7:54
Mile 2 7:49
Mile 3 7:48
Mile .1 7:37
Finish time of 24:26 and average pace of 7:50.
Looking back on it, I felt I had a fairly consistent effort/pace and I do not think I could have done much better on that give day.

The next race was the Golden Fliers 10 Miler on December 14. The weather was 54 at the start, sunny, and WINDY! This was the first year in many this race has been ran, but not on its original course which is under construction for a few years. Simple course now, 5 miles down river road, turnaround, run up on top the levee for the return trip. The downside was the return trip, with a headwind to fight on top of the levee. A south wind at that time of year is just unlucky and we would have typically had the head wind while at ground level for the first 5 miles. The day before the race I did a lot of yard work and ended up with a migraine that put a early end to my evening. This is also meant I did not eat dinner that night because it makes me feel even worse. To make things worse I skipped lunch that day. The two weeks prior consisted two runs for a total of 8 miles. My confidence level waking up the next morning was low but my first goal was to just finish, with 1:40:00 as plan B 1:35:00 as a plan C and unlikely goal of 1:30:00. Below are my race splits:
Mile 1 8:50
Mile 2 8:48
Mile 3 8:53
Mile 4 9:01
Mile 5 8:50
Mile 6 9:47 (Both shoes came untied!!!)
Mile 7 9:03
Mile 8 9:04
Mile 9 9:22
Mile 10 9:16
Finish Time of 1:31:16 with a 9:05 pace.
I was very happy with my effort after this race after considering all the things listed above and the shoes coming untied was my fault. I forgot to double knot them like I normally do.

3 weeks later I had my next race on January 4, the Wilderness 10 Miler. This race is about a hours drive from my house and has "hills". Ive ran this race a few times and the course and areas around it when I was training for Boston over 10 years ago lol. Its a very scenic area that doesn't feel like the part of the state I live in. With the holidays and some other items outside of my control I ran an average of twice a week leading up to this race. But unlike the last 10 miler I did have proper meals before the race. With the lack of training my goals were about the same as Golden Fliers, but maybe a little slower since the "hills" lol. Race day weather was very nice, 50 with cloud cover and a light breeze. My mile splits are as follows:
Mile 1 9:19
Mile 2 9:32
Mile 3 8:56
Mile 4 8:46
Mile 5 9:08
Mile 6 8:53
Mile 7 9:25
Mile 8 9:14
Mile 9 9:24
Mile 10 8:42
Finish Time of 1:31:30 with a average pace of 9:08.
While my time was slower than the last race, I felt like this was my best effort of the 3 races. I caught up with a pace group around mile 3 or 4 and just having a group to pace with and make small talk took my mind of the miles and made for a nice run.

NEXT UP! Louisiana Half Marathon on January 19. I am aiming for a sub 2 hour effort but not by much. The holidays are over and my running schedule is more open and normal so this one is just gonna be about pushing through the last 5k of the race. I am also planning on running another half in March that I would like to have a good effort on for POT to attempt to get into corral A for the WDW marathon in 2026. With registration opening early this year it looks like I will register before the last half on my plan and hopefully have a new time to submit a week or so after registration to improve my position.

Thanks for reading along!

 

[LSUlakes]

Louisiana Half Marathon is looking like the weather is going to be good. 39 at the start of the race and a high for the day of 45. The only down side for the day is the 10-15 MPH north wind. Feeling good about hitting the sub 2 goal and curious how aggressive I can try to get. The first 6-7 miles we will have the wind mostly at our backs, the second half of the race is when the wind will be a issue. Pondering as I type this to go out at 8:45 pace and see how long I can hold on knowing the second half could half miles over 9:00 due to fighting the wind.
Ran 12 miles last weekend at around a average pace of 9:30ish. It was not a hard day but my legs felt it the next morning. In other exciting news, we may also get some snow on Tuesday! If so it will be 7 year olds first experience that he will remember. His first snow he was maybe 1 and only has pictures to show him lol.