Its been just over 2 and 1/2 months since I tore cartilage in three places in my knee. At that time, I visited with a host of doctors all of which gave me conflicting prognosis. Some expressed serious doubt as to whether I would ever be able to run again. Others thought with time that I might be able to run again but again they seriously doubted that my knee would withstand the volume that I enjoy. And finally, Nate Koch, Endurance Rehab, and Dr Michael Lee believed that with some serious work that I would possibly be running on my own by April.
Well guess which Dr. and which P.T. I chose. Here it is early March and I ran four times last week on my own. In total, I ran 14 miles on my own and when I include the Alter-G I ran a total of 44 miles last week all with excess of 90% of my body weight in tow. Last Monday I ran without the Alter-G for the first time. We are talking pathetic. You would have thought I never ran before. (As a note to my humorous friends like Stocker you need not provide editorial here.) On Sunday, I ran 5 miles one of which was at a sub 7:30 pace on a 4 percent incline. Thus, I am definitely getting stronger each and every day. None of this would be possible without the help and unwavering assistance from Endurance Rehab and my therapist Nate Snell!!!! My hat is off to these folks. They are remarkable.
Maybe some of the success which I enjoyed last year came too easy. There is an American proverb that states:
A dose of adversity is often as needful as a dose of medicine.
Well, I certainly have had a healthy dose of adversity. You know in light of the devastation in Haiti and Chile, one cannot help but notive how nature deals with adversity, continually renewing itself. In some respects, I feel like I have endured the eye of he storm and now I am in the process of healing of renewing. If everything goes ok this week, I am thinking I might hit my favorite little trail next weekend.
A little week in review is somewhat necessary. A couple of weeks ago, I decided to challenge myself a bit. For lack of a name, I called it what it is a 130 day 3K swim challenge. Simple deal - swim at least 3k everyday for 130 days. Why you ask? Well, it is key to get out of the water under an hour in Ironman competitions and I have only done that once. And I never want that to be an issue again. Another reason is that I just enjoy swimming. I enjoy the folks and I get a kick out of the deck coaches. Speaking of the folks - I have really enjoyed watching the push that Brian and Jeff have made. We have definitely pushed each other to a new level. The highlight of my week was a 5600 yard effort on Saturday all on the 1:30 and a 5000 yd effort on the same interval. I am fairly walloped as a result.
Cycling has always been a relative strength. I am however putting that to the test right now as my volume is likely at a historical low. Due to the time required for rehab and the fact that the therapists do not want my legs destroyed before run efforts, I have backed way off the bike volume. This week, I logged a massive 160 miles. Folks, I have done that several times in one day. I am not that worried, as I am going to start picking up the volume this week. The highlight of last week was an 80 mile ride with Brian and Jeff during which we held just short of Ironman wattage. Below is a shot of the three of us at the Ranger Station. We ran into Abby and Matt Butcher while we were there. It was good to see them. They are both getting fit.
One fun thing about having your own blog is that you get to determine the content. Well, I have decided to add a recurring theme. It is going to be called: Things that I like.
Fittingly, the first subject of things that I like is Justin's Nut Butter: (http://www.justinsnutbutter.com).
Here are some facts about Justins:
We at Justin's Nut Butter hereby decree that all of our nut butters will be made in small batches to preserve premium quality standards and our fresh taste.
We will only use the highest quality natural and organic ingredients that are sustainably harvested and found as locally as possible.
We will be mindful with all of our business practices by working toward reducing our environmental footprint on the natural environment. We will remain excellent community and global citizens and will only do business with those who pledge to do the same.
We will continue to produce and promote fresh nut butters that will always be simple, delicious and nutritious
These guys have he most amazing organic Almond and Peanut Butters. They also make honey and maple assortments. These products are available online and at Whole Foods. I also need to note that Trader Joes makes an Almond Butter with Flax Seeds that is awesome as well.
Finally, I want to take a second and give props to my girl Elizabeth Rich. She decided less than 10 weeks ago to give Ironman China a go and she has put forth some solid training and I look for her to place very well. I would not be shocked if she knocked out a Kona slot this week. Here is a shot of Elizabeth and me. Go get em 'E'
I am looking forward to the coming weeks. I am going to continue with the insane swimming, I am going to start buliding the bike fitness and hopefully just maybe my knee will hold up and it will be a great year.
Thanks for checking in. I hope to see you on the road or trail very soon.
Who says Christmas can't come early? Here is my big news that I was waiting to share. I have entered into a sponsorship relationship with NormaTec Sports (http://www.normatecsports.com) and I couldn't be happier about being a guiney pig for them.
It seems that they have all the world class athletes that they need (check out their website - it is truly a who's who list of all stars from every sport - yes including the LANCE) and they need some background on how an average joe responds to their protocols. That is where I fit in.
NormaTec, loves the volume of training that I do and the ambitious race schedule and while they know what their product does for Chrissie and Crowie, they wanted to see if their protocols have a positive effect on a 42 year old semi sane man.
So after a long ride last week, I came home and found a plain wrapped box with a simple logo - I immediately opened it and oh yeah - to my delight, there were the magic boots pictured below.
Here is a shot of Crowie using the boots. I hope they make me fast like him - LOL.
Here I am posing in my magic boots. They are seriously amazing. If you want to give them a try give me a shout and I will definitely hook you up.
Here is some background on the product:
The NormaTec MVP ("Most Valuable Pump") Sports Medicine Technology was created from the successful collaboration of physicians and athletes.
Dr. Laura F. Jacobs, a rehabilitation physician and PhD bioengineer, founded NormaTec after seeing the extraordinary need for effective treatment modalities for circulation compromised by disease, surgery, radiation treatment, and trauma. She developed and patented the NormaTec PCD (Pneumatic Compression Device) for diabetic wounds that don't heal, lymphedema after breast cancer, and other serious medical conditions. After much proven success with these patients, NormaTec extended its focus to the Sports Medicine community.
Unlike the simple intermittent compression devices which have been around for decades, the NormaTec MVP, like its medical cousin the NormaTec PCD, mimics normal physiology to help athletes recover rapidly after workouts, injury and surgery. Although static external compression through wraps and compression garments has been used for years, the NormaTec MVP's physiologically-based dynamic compression profoundly improves circulation and alleviates symptoms.
The NormaTec MVP has become the treatment modality of choice for athletic trainers around the country. Top Pro and College teams, the U.S. Navy SEALS, the Garmin-Chipotle Pro Cycling team, and other serious athletes seeking the best recovery tool are among those already incorporating the MVP into their daily protocols.
O.K. I will certainly share more and more as it relates to the protocols that NormaTec has me try and how they effect my recovery but for now here is a review of last week. All in all, another solid week. The weeks are starting to stack up and that makes me one very very happy camper. I am roughly 5 months from my next Ironman and I am so ready to start the process. The base is built (albeit I am not sure how solid that base is with the knee injury) and I am ready to get fit. I am at my lowest base weight ever -172 pounds; thus, I am very excited to see where I will be on race day. My guess - 159!!!!
This past week, I ran twice for 2 hours on the Alter-G. Once at 85% for an hour and a half with a thirty minute kicker at 90 percent and the second time for an hour at 85% with an hour at 90% for a kicker. This coming week, I get to run a couple of times at 100% body weight. I just cannot express how grateful I am for the work that Nate Koch, Wolfgang Oswald, and Nate Snell from Endurance Rehab have put into my recovery. Without them I would be on the coach eating bon bons and approaching 250 pounds. Also major props to the Alter-G. What technology!!!! It literally keeps you going when it seems impossible for you to do so. Great stuff!!!
This past weekend, I rode with Appolo Ohno for a big loop of the Valley. Oops, I mean Kenny Steil. Kenny is a dead ringer for Appolo and he might have the same VO2 max. Look out for Kenny this year. The guy is an absolute beast on the bike and the run. I look for him to grab a Kona slot in the always competitive 25-29 age group. I love his company and his enthusiasm for the sport. Also, there is absolutely no one more read or knowledgeable about the bike and nutrition than Kenny. I am super glad he is a strong part of Tri-Scottsdale.
Above is a shot of me and Kenny at the top of nine mile hill just moments after he lit me up!!!
Ah - the things that I am doing to recover and return to the sport that I love. Last week, I had the third installment of prolotherapy. Here is more on that:
The Role of Prolotherapy in Cartilage Growth.
Prolotherapy involves the injection of substances, such as hypertonic dextrose, sodium morrhuate (extract of cod liver oil), various minerals, Sarapin (extract of the pitcher plant), and various other substances, which act by stimulating the structures to repair. (The actual substances injected depend on the individual case and the physician.) The current theory of cartilage regeneration is that this irritation acts in the same mechanism as above in inducing the chondrocytes into the chondroblastic stage of development capable of proliferation and repair. The numerous patients, who had no cartilage or were set for hip/knee replacements who never needed them because of Prolotherapy, support this fact.
Can It Be Proven That Prolotherapy Regenerates Knee Cartilage?
It is impossible to do a double-blind study on Prolotherapy because even an injection of sterile water under the skin has a beneficial therapeutic effect. Even if no injection was given on one side, as the control, sticking a needle into a painful area is known to have a beneficial effect (this treatment is called acupuncture). It is very difficult to prove using a traditional scientific model, that Prolotherapy cures chronic pain, sports injuries, and regenerates cartilage tissue.
One doctor trying to validate the treatment of Prolotherapy is K. Dean Reeves, M.D., Physical Medicine and Rehabilitation Specialist, in private practice in Kansas City, Kansas. He has just completed three double-blind studies on using 10 percent dextrose versus water injections on finger/thumb arthritis, knee arthritis, and anterior cruciate ligament injured knees. Injections were given every two months of dextrose or water. After three injections, all patients were given the dextrose proliferant for three more injections. In the knee studies, only one intra-articular (inside the joint) injection was given per knee at each session. As of this writing, the x-ray readings at one year had just been completed. In the finger/thumb arthritis study there was a 53 percent improvement in pain, and eight degrees of improvement in flexibility. In the knee arthritis study there was a 44 percent improvement in pain, 63 percent improvement in swelling, and a 14-degree improvement in flexibility. There was an 85 percent reduction in knee buckling episodes. The loss of cartilage not seen on x-rays by one year and bone spur measurements showed improvement. Of interest was the fact that those without cartilage did nearly as well. In the knee laxity (ACL) study, pain improved 27.5 percent, swelling by 51 percent, and knee buckling episodes by 54 percent. X-ray studies at one year showed improvement in two measures of bone spur and near-significant improvements in thickness of cartilage in the knee. One should remember that this study involved just one knee injection per session and articular cartilage growth was seen. Typically in actual practice, a person with laxity in the knee ligaments may get 20 injections per visit. Dr. Reeves summarized the findings as "...these double-blind studies with objective and measurable endpoints all show that simple injection of arthritic fingers or knees, or knees with ACL laxity, with non-inflammatory levels of osmotic stimulants can bring about favorable responses in pain, flexibility, and x-ray findings."
Supplements:
In addition to the above, the docs have me taking about everything in the book to try and regenrate the cartlige. I cannot express just how bad some of these pills taste. It literally takes about ten minutes each day to suck these beasts down. Some of these are huge.
Thanks for checking in. It seems I will have much to share during the coming weeks.
Ah the joy of running again. On the week I ran a total of 6 hours. And I did that as 3X2hours. The load on my knee varied between 80 and 85% of my body weight. I am certainlly getting much much closer. My Monday run was brutal but things got better as the week went along.
News: I am really close to putting together my race calendar for the year and I am excited that it will be the most competitive and challenging schedule I have undertaken thus far. I certainly would not have gone this far if I was not confident in racing again soon. Next week, I will have a major announcement. I have been working on it for awhile and I am super happy to have everything in place.
I appreciate all of your support. Last week, I received a ton of email about my rehab and the Alter G.
Yes that is my life right now - early morning swim team followed by the bike. I have been hitting the trainer hard - I have really enjoyed doing some intervals like that. I actually enjoy the monotony of it if that makes any sense.
My Alter-G treadmill running is starting to pick up. Last week, I had three runs of 1 1/2 hours each. I think I maxed out at 75% of my body weight. Next week, the real deal starts happening as I hit 85% for 2 hours.
Right now I am on schedule to not only race again but race a bunch again and sooner than later. I have started my longer workouts now in anticipation of that eventuality.
Pictured below are the two Dave's that have found their way into my world. On my right is Dave Micilli and on my left is Dave Campbell. These guys are great training partners and I value their friendship.
Its been a while since I put up a thought for the week but after watching a U.S. Navy Seal talk about his time in theatre I adopted his mantra.
Thu my thought and my mantra for the extended future is:
It's only pain if you acknowledge it. I have work to do and I don't have the luxury of self pity.
I am investing a ton of time into getting back on my feet so I thought I would share with you what several days a week looks like for me. But before I do, it is super cool to note that last week felt like a real training week. You know a little sore here and there. A few hard efforts and a whole lot of time out in the abyss. On the week, I rode 300 miles and I swam 30,000 yards.
I have a series of pictures that follow but pictured below is the Alter-G treadmill. It has been a true lifesaver in that it has allowed me to run literally months before I will be able to run on my own. I am deeply indebted to Endurance Rehab for making an investment in this type of technology.
Pictured below I am wearing the shorts that one wears to enable the Alter-G to create a good seal. Unfortunately, they are not the most comfortable thing in the world but hey beggars can't be choosers right?
Below I am zipped into the Alter-G and I am off. I have been running a solid 7:00-7:30 pace at 4% elevation. I ran a solid 90 minutes at upwards of 75% of my bodyweight. We are actually way ahead of schedule now.
The majority and by far the most intense work that I do at Endurance Rehab is under the care of Nate Snell (pictured below). In the shots below he is applying a technique known as ASTYM. Here is the skinny:
ASTYM (A-stim) treatment is a rehabilitation program that stimulates the regenerative healing process of the body. This approach is a non-invasive therapy that works fast and consistently. The ASTYM system rejuvenates muscles, tendons and ligaments. It gets rid of scar tissue problems from old injuries in a fashion previously unimaginable.
It is a bit like applying a spoon to the knee and scraping. As you can see it is not very enjoyable. Here we are breaking up adhesions near the patella tendon.
Here is a shot of Nate breaking up adhesions on the VMO. This one hurts!!!
Below is another shot of Nate tearing up the bottom of the VMO. Check out my face!!!!!
The other injuty that I have been facing is a severe strain of the biceps tendon. Below Nate attacks that site with the ASTYM tool.
As you can see below this is a rather sensistve area.
Finally the day would not be complete without a bit of love on the hammy.
So that is what a day looks like at rehab. I will share some pics of the exercises that we are doing to remodel the muscle and some other pics of the injections that I am getting to try and stimulate cartlige regeneration.
At this point, I feel like I am on the right path. My fitness is improving and my body seems to be healing.
Thanks for checking in and keep destroying your limitations.
I wish I had an answer to that question. Now that I've been back at it (sans) running I have been asked that question several times. The truth is that I have absolutely no idea what event I am training for. For the first time in a very long time I am training just to train. Training makes me sane and I kinda like being sane.
I can definitely say that it is easier to train when I have a specific event in mind. Sometimes it is diificult to go out and ride for three hours just because. My training load for the last couple of weeks has been stable. Here is what it looks like.
I Swim almost everyday. In fact, I am on a 17 day streak right now. I am averaging about 4200 yards a workout. Cycling I am taking one day off a week. I am riding outside a couple of days a week and I am doing some specific work on the trainer. I am averaging about 250 miles a week and I definitely am seeing my average watts increasing. Running - I ran three times last week for 45 minute each. All three runs were on the Alter-G. The last one was the most satisfying as I ran at 8.5 miles an hour at a 2% grade at 70% body weight. That is a huge gain from one week prior where I ran at 6.0 miles per hour - dead flat - and 50% of my body weight for 30 minutes. This week - 3 X 1Hour at 70% body weight.
Why the body weight restrictions? Mainly to let the massive bone bruise heal. Large bone bruises are treated like fractures. Fractures generally take between 6-8 weeks to heal and right now I am 5 weeks post injury. Thus, it will be a couple of more weeks until I can TRY to run fully weighted.
This coming week I am going to let it go a bit and crush myself a couple of times on the trainer. I am looking forward to some time staring aimlessly at my ceiling fan. I am looking to build off the last two weeks and complete a couple of 4-5 hour rides this week.
I am still holding out hope that this is going to be a very good year. In my mind, it is just going to start a little later than usual and then hopefully end a litle later that usual also - can you say Ironman Western Australia?
I have said it before but I cannot express just how lucky I am to have the resources at ENDURANCE REHAB available to me. Nate Koch and his team are without equal in the business.
In my last blog, I explained how we (by we I mean the whole ENDURANCE REHAB GANG) are going to treat my knee injury - CONSERVATIVELY!!!!! What exactly does that mean - here is the plan to overcome a serious knee injury without ruining my entire athletic future.
1. Weights - we are going to absolutely crush the weight to increas my quad and glute strength. Hopefully by doing so we will take some of the load off the joint. Here is a list of the exercises we are doing three times a week:
A. Leg Press - 4X20 Double Leg and 4X20 Single Leg B. Leg Extension - 4X20 Double Leg and 4X20 Single Leg C. Hamstring Curl - 4X20 Double Leg and 4X20 Single Leg D. Calf Raises - 4X50 E. Lunges - 4X20 F. Monster Walk with Band
Endurance Rehab is one of the few shops in town that has its own Alter - G Machine.
The machine allows you to actually change your body weight. In an instant you can weigh 20%-100% of your actual weight. I am running at 50% of my body weight so 90 pounds. When you jog each impact of your leg is equal to 4X your body weight. When you run each impact is equal to up to 7 X your body weight. Some quick math: Jogging for me = 180X 4 or 720 pounds of force. With the alter G I am at 360 pounds. Now when I run on the Alter G I am at 90X7 or 630 Pounds but without the Alter G I am at 180X7 or 1260 pounds of force with each step. So by being able to reduce the force we are able to RUN when normally I would still be at home watching reruns of LOVE BOAT.
Here is more of the skinny on the machine.
In so doing you can do the following:
Unique unweighting technology provides the opportunity to rehabilitate lower extremities like never before
Precise partial weight-bearing enables accurate implementation of unweighting protocols
Provides highly effective neuromuscular and proprioceptive retraining
Technology developed at NASA and further developed by AlterG for medical rehabilitation, fitness and sports performance training
The Anti-Gravity Treadmill® is FDA-cleared for the following indications:
Rehabilitation following injury or surgery of the lower extremity (hip, knee, ankle or foot)
Rehabilitation after total joint replacement
Gait training in neurologic patients
Strengthening and conditioning in older patients
Weight control and reduction
Sport specific conditioning programs
Aerobic conditioning
By the way, lots of people use the machine for speed work. It goes without saying that by deweighting you can run faster and thus teach your muscles to do things that they normally would be unable to do. If you have an interest in trying this just contact Endurance Rehab and let them know you would like to use the machine.
Here is a shot of the Alter G. It is way cool.
Finally, I am going to really focus on my cycling in an effort to get stronger. One of the tools that I invested in is a computrainer. In addition, I puchased their real course videos. The name is perfect as one really feels lile they are on the course. Below is a shot from the Ironman Couer d'Alene course.
Some things that I like about it:
A) I find it unlikely that I will ever get run over by a car in my garage. However, my wife may feel like doing so when she pulls in and finds me in a pool of sweat and the house is a mess. B) As my kids are getting older I value my time with them more and more. And I am frustrated with 3 hour rides taking 4 hours due to stops, mechanicals, lights, etc. With this application a 3 hour ride is just that. You don't stop once and you have all your nutrition at arms length. Just great training.
C) As I am becoming more and more of a techno geek I like to see numbers. This Computrainer application lets me watch my watts in Average and Real Time and I can just focus on holding a number rather than worrying about other riders or the road. It is just a great training tool.
The Videos are sick. Above is a shot of the ESCAPE from Alcatraz course. By the way, this hill truly sucks.
Here is a great shot from the Queen K just past Waikoloa. I rode to Hawi twice this week. The second time I just buried myself. I hit it so hard that I Iactually found myself horizontal on my bed watching the hallowed fan. I have not had that kind of awesome experience in a while. I loved it.
That is all I got from now. I am back to loving my training and life. All is good.
A burger today is better than two tomorrow. I am a definitely an all in kind of guy and I want it now. However, as it pertains to running I am just going to have to WAIT. And I hate WAITING for anything. I met with Dr. Lee again this week and here is the skinny.
Due to the location of the injuries and the likely outcomes of surgery we are going to take a CONSERVATIVE approach.
The meniscus tear is usually a straightforward nip and tuck. However, as with all my injuries this is just not the case. I have a radial tear and these are not great candidates for removal. These are almost always sewn together. However, due to the location and the volume of activity that I do Dr. Lee believes that such intervention has less than a 50% chance of holding and thus working. Accordingly, we are going to pass on that one.
The most serious injury that I have is a tear the the articuar cartlige. This cartlige sits on the end of the bone and does not regenerate. I have a small crack on the surface and in addition I have torn the catliage from the bone also -this is called delamination. The procedure to fix this is called microfracture. Essentially, a procedure where small holes are drilled into the injury causing a nasty substance to leak out - it becomes pseudo cartliage. In a study of elite soccer players undergoing this procedure 47% returned to sport and 20% returned to their previous ability. I am not 20 years old hence my chances are far less than those in the study.
So what to do? CONSERVATIVE.
Here is the plan:
1. An intensive weight training implementation to cause my quad to handle more of the load than it currently is handling. The idea being that we can create a bit of a safe haven for the joint.
2. A CONSERVATIVE approach to the return to running. We will do this with the ALTER G machine. It is an amazing piece of equipment - I will blog on this next week.
3. A major focus on cycling. The idea being to create more strength through cross training and finally;
4. An expermental application of PROLOTHERAPY
First, it is important to understand what the word prolotherapy itself means. "Prolo" is short for proliferation, because the treatment causes the proliferation of new tissue in areas where it has become weak.
Among other things, Prolotherapy uses a dextrose (sugar water) solution, which is injected into the injured joint. This causes a localized inflammation in these weak areas which then increases the blood supply and flow of nutrients and stimulates the tissue to repair itself.
Historical review shows that a version of this technique was first used by Hippocrates on soldiers with dislocated, torn shoulder joints. He would stick a hot poker into the joint, and it would then miraculously heal normally. Of course, they don’t use hot pokers today, but the principle is similar—get the body to repair itself, an innate ability that the body has.
How long will it take to complete a course of treatments? Who knows. I plan on undergoing this treatment for up to a year.
Last week I spent about two hours in a small sterile cave. In the end, the machine too some shots of my knee - 2 milimeters at a time. And finally, I have some real good information about whats going on.
Here is the skinny. By the way, the pictures below are not of my knee but rather I find them in the online world. They represent the same injuries that I have. The meniscus tear below is a tad worse than mine.
The most serious injury that I have is a tear the the articuar cartlige. This cartlige sits on the end of the bone and does not regenerate. I have a small tear on the surface.
The shot below is not as severe as the bruise that I have. My bone bruise is likely double this.
Injuries aside, I just could not take it any more and i hopped on my bike a bit last week. I ihad doctors permission.
Frustration has reached its boiling point but to be sure my resolve can best be stated by Lance's famous quote:
PAIN IS TEMPORARY QUITTING IS FOREVER
At this point I am not concened with Kona or anything else Tri-related. I want my darn health back and I want it asap. It has been a long time since I have felt good. Many people have asked and more ask everyday whether I have had enough? Am I done? To that I have one answer - an emphatic no!!!! I am going back to Kona - Healthy and I am going to have a killer day.
Since July, I have been suffering from various injuries all related to my choice of an active lifestyle. Having articulated this now it is easy for me to see why I have been going backwards for a while.
Here ya go here is a list ofmy injuries in short order:
Separated left shoulder - Crash Ironman Germany
Deep Bone Marrow Bruise to Left Leg - Crash Ironman Germany
Continued Deep Bone Bruise Training for Ironman World Championships - Kona
Severe Strain Biceps Tendon Training for Ironman World Championships - Kona
2nd Degree Strain to Achilles, Soleus, and Gastrod - Training for Ironman Arizona - Ended my season
Fracture of Left Great Toe - Sumo Wrestling Brian during two week break from training
Rupture of Medial Collateral Ligament of Great toe Sumo Wrestling Brian during two week break from training
That was 2009. Now on to 2010 season.
Severe Strain to biceps tendon has shut me down for all but 4 swims in the past 2 months.
On Friday in the midst of a great little run focus I reinjured my bone bruise. Out indefinitely. Here are some shots of the 35 ML that Dr. Lee pulled from my leg yesterday.
Small radial tear of the medial meniscus
Small cartlidge tear
So now what? Where do we go from here? Well - first things first: Slow and Steady wins the race said the Tortoise. I will slowly recover and rebuild. But in a big picture kinda way, my thought is:
Do not wait; the time will never be 'just right.' Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.
I will get better. I will get stronger and I will achieve all my goals as they relate to my health and fitness.
Its been just over 2 and 1/2 months since I tore cartilage in three places in my knee. At that time, I visited with a host of doctors all of which gave me...
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