Even though I have been around the Ironman scene for around seven years now, those that toe the line and give it their very best still bring tears to my eyes! This past week, several of my mates headed across the big pond and competed at Ironman Switzerland.
Below is a shot of Jen Huston climbing Heartbreak Hill. Jen is a warrior. She does not know what stop means. She inspires me and I am grateful for her friendship.
Another mate that seriously impressed me was Brett Miller. Brett has been at the sport for a couple of years now but was competing in his very first Ironman. Brett hit it out of the park and came in with an obscenely awesome 9:51. Brett, you are the MAN!!!! And you will be getting a ton of 10-hours gear in the mail my man. I cannot wait to see what you do when you get some long course experience.
On to the update. The last two and a half weeks have been really difficult. As i have blogged, I am completely shut down again. That means no nothing. I have been to PT but all that I have done is some manual manipulation. Of all the time that has passed since I hurt my knee on Christmas day, the last 17 days have been the longest and the hardest. I constantly wonder whether the graft has held and what is going on that is causing my pain.
Well, I need not worry about such things much longer. This week I am heading back to NY to visit with Dr. Glashow. While I am there I will have what is known as a T2 map of my left knee. The T2 map gives a much clearer image than the standard MRI. Hopefully, I will sleep well on Wednesday!
Despite all that I have been through I am still committed to getting better and competing again. I just am not through with this yet! I have more goals to achieve. This week, I found the following quote from Olympic Marathoner Ron Dawes on when to be done.
Unless you go all out for something, you may conclude your life without actually having lived it. It doesn't have to be running, but it should be a for excellence, and it needs be for only that period of your life that it takes to fully explore it. That's how you find out what you are made of. That's how you find out who you are. To live your life your way, to reach for the goals you have set for yourself, to be the you that you want to be, that is success.
This morning, after reading this, I rededicated myself to excellence in sport and health. And I wrote the following:
I will destroy my limitations. Time to eliminate all distractions from my life. I have to create an atmosphere where I can heal properly.
I am not done fully exploring my athletic limits!!!! I have not yet found out what I am made of. And I will not quit until I do so.
As for vacation, I have a couple of shots that I wanted to share. My oldest, has fished and fished and fished this summer. Here are a couple of his top catches.
The catfish below was a monster. And my son let him go!!! He is a great kid!
As for another son, he has become a fashion designer. I am not sure, but I am thinking these are straight out of PETER PAN!!! I really am not sure what to think about these.
Ah - the blast from the past. A year ago, I was training for the big show. As I look back on these photos a fire just builds and builds and builds within.
Thanks for checking in. I pray that I will have good news on Wednesday, Until then continue to Destroy Your Limitations.
All week I have considered the following quote by Art Turock:
There's a difference between interest and commitment. When you are interested in doing something you do it only when circumstances permit. When you're committed to something, you accept no excuses only results.
Make no mistake, I am COMMITTED to returning to competitive Ironman Racing. I have done essentially nothing now for seven months and to be sure, I am eager and anxious to get at it but my body just will not let that happen yet. I just cannot put into words how much I want to train. I miss all my training buddies and I miss being fit. I really miss being fit. But,I am keeping it all in perspective. I realize the road back is long. And I will need to be patient. For now, I just want to participate and get in some exercise.
About ten days ago Dr. Glashow's PA, Chris Prezzano, shut me down. My medial knee was just getting too darn sore. Chris instructed me to do absolutely nothing for a couple of weeks. To the letter, I have followed his instruction and I went on vacation. My knee has improved but the soreness is still present so I am still completely shut down. No rehab - no nothing!
I decided to get as far away from Arizona as I possibly could so I headed to North Carolina's Outer Banks. I am a history buff and I was very excited to see that Kitty Hawk was not too far away. So, I made a trip and checked it out. It was a very simple place but I marveled at our world as a result of the Wright Brothers pioneering work at Kitty Hawk.
On the agenda was a whole lot of nothing!!!!! I really enjoyed watching two of my boys play!!! What a treat. We had a great time.
Eating was also very much on the agenda. And Bar B Que was at the top of the list. I am fairly certain that no one enjoys Bar B Que as much as my sons. Here is a shot at a great joint that we found. They had red slaw, sweet tea, and the best darn hush puppies that I have ever had,.
Later, I headed back west to the city of sin - Las Vegas. I spent most of my time just sight seeing. This shot was one of the coolest things I saw - a water slide through shark infested waters. Pretty darn cool stuff. It is at the Golden Nugget.
And just so no one calls me on it I will call myself out. Yes, I had a couple of adult beverages and I even played a game or two of poker. I had a great time. Too bad I suck at poker.
The pain and irritation is seemingly diminished now. And I am eager to have Nate check things out. All is good - SLOW AND STEADY WINS AN ENDURANCE RACE.
One of the first things that Chris Prezzano and Dr. Glashow told me on May 7, prior to surgery to insert a DeNovo Nt allograft in my left knee was that as I begin to use the knee that it would get sore. Well - I'm not sure SORE is the word that I would use. I think i might choose the word HOLY CRAP SORE AS ASS!!! as I think that more aptly describes where I am at right now.
Here is the deal, I have had sporadic pain running vertically along the medial knee ever since surgery. I would feel this pain when the knee was supported and sometimes when it was unsupported. This week, while walking the pain increased dramatically. In addition, I heard a pop like I have never heard before.
I give total props to Dr. Glashow and Chris who were on it immediately. We corresponded vial email and again via telephone. And they did not end the communication until we were all satisfied that the circumstances were not dire.
In addition, Nate and Co. have been all over the situation as well. It is their belief that I have developed a strong Patella Femoral syndrome and that the pain I feel vertically stems from that. This syndrome can happen when the medial VMO does not fire and the IT band continues to get tighter and tighter. As a result, the joint capsule gets stretched things get impinged, and I have pain like I currently am experiencing. This setback will likely take a month or more to resolve.
This is just a setback and I refuse to give up. Each week that I see my friends racing, competing, improving and excelling, drives my recovery. The key to my return will not be talent but determination. I found some quotes that I like on that subject:
Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination are omnipotent.
- Calvin Coolidge -
The most serious crime that man can commit is the fraudulent act of cheating himself, of settling for less than he deserves, of remaining at a level far below his potential, of accepting mediocrity, when excellence is within his reach .....
- Christopher P. Neck -
And I even thought up some stuff on my own which I actually like the best.
With focus, determination and relentless consistency you can have anything you want in this life. You must keep your eyes on your vision and all your actions must support that vision.
Marc Rubin Scottsdale, Arizona July 6, 2010
Well, I have a vision to return to racing. And I was feeling so good last week before the syndrome kicked in that I decided it was time to shave down. Well, its been a little while since I shaved down. And as a result I paid dearly.
My riding early in the week continued to get better and better. Last Tuesday, I had a very solid ride in which I averaged almost 20 mph for 30 miles. In so doing, I averaged 190 watts. This is still approximately, 50 watts below Ironman Race pace but we are definitely getting better and better. I have been instructed to back off for a week so I will do exactly that. No riding this week :(
I hit the pool a couple of times this week. The highlight being a visit with my mate Steve Elwell. Steve runs the Tri program at Lifetime Fitness Tempe. I love going down there and visiting Steve. I plan on making these visits an integral part of my ongoing training.
One of the treatments for Patella Femoral Syndrome is taping the Patella in the correct location. Here is a shot of Nate's tape job.
Ah - the blast from the past. Below is a shot with my friend Michelle Simmons at Honu 70.3 last May. Michelle is an Ironman finisher many times over and has competed in the Ironman World Championships a number of times. I love hanging with Michelle as she continues to inspire me.
I am most thankful for the ability to do as I choose. I would be remiss not to thank all of the Veterans who over the years have given the ultimate sacrifice for our freedom. The Fourth is important to me for another reason - it was my Grandfather's birthday. Well not really but the one he celebrated because when he immigrated from Poland the officials at Ellis Island gave everyone on his boat the same birthday - July 4th.
This week has been great!!!! I am almost 9 weeks post op from having a De Novo Nt Allograft implanted in my knee. On Wednesday, I had a good visit with Dr. Glashow and his PA Chris Prezzano via SKYPE. They are both very pleased and highly optimistic about a great outcome. I cannot over emphasize how pleased I am that I chose these guys to treat this problem for me.
Dr. Glashow and Chris both cautioned me that while the site feels good that the injury HAS NOT HEELED. And that accordingly, I need to be most careful. In essence, they said that this period from months 2-3 is a very dangerous time because physically I feel good but the biology required for the graft to fully set has not quite had enough time. They pointed out that a month from now that the cells will be so much stickier and functional. I assured them that I would behave!!!
As for rehab, I have had no setbacks. And I continue to just get stronger by the day. I have worked extremely hard to maintain my quad muscle. Nate and Co. have told me that if I am going to run again that my quad is going to have to become my primary shock absorber. Thus, it is imperative that I stave of atrophy and get this muscle as strong as possible.
Below is a shot of my quad at 7 weeks. I am very very happy that I have not lost all tone and control as it is going to make my transition back to sport so much easier. I am still using the NMES machine 7 days a week and it seems to help my muscle memory. Thus, I will continue to use it until I am told differently.
You may also notice that almost all of the swelling is gone now. And the knee now really looks like it should - A KNEE. I owe most of this to NORMA. That is Norma-Tec normatecsports.com/. These magic space boots are the best investment that I have ever made. I would make this purchase over and over and over. I can't even imagine how much i will enjoy using them for recovery. Here is a shot of me using my magic boots.
OK the heat has set in here and I am ready to get the heck out of this hell hole. 115 is just a bit ridiculous don't you think? Truth be told now that I am not training outside it hasn't been that bad. However, next year, I do plan to train outside; hence, I am making plans to get out of here.
My friends Erica and Chris McClurg sent me this shot of a pool they enjoyed in Beaver Creek. I am thinking a training camp at altitude may very well be in order next summer. If you are interested please let me know.
I have returned to the pool again. And this time without any PULL BOUY. It is certainly humbling!!!! All of a sudden a am a true newbie swimmer. It is difficult to comprehend just how far I am from just one year ago. But this just pisses me off more and it will drive me to get back to where I was at. I absolutely hate sucking and right now I truly suck. And I will change that.
One of the reasons that I love Endurance Rehab is that the people there are just flat FUN FOLKS. Here is a shot of me reacting to getting a soaking wet hug from Wolfgang. Wolfgang was soaking wet with sweat because he had to wear a wetsuit to work all day because he lost a bet to Shane over who would be the NBA Champs.
Wolfgang has been my primary caregiver not only for this rehab but for many others as well. He is one of the best PT's I have ever met and without a doubt the best MAN I know. I am very lucky to have WOLFGANG as a close mate. My life is better because Wolfgang is in it.
Again this week, the major thrust of my rehab has been learning to walk properly. I am getting better but I am not quite there yet. I still have a noticeable limp but it is getting better and better each and every day. It will be a tad longer than I hoped but it will soon be gone!!
Strength is also a goal now. Dr. Glashow has allowed me to start redeveloping my quads and my glutes. I am now allowed to do some ball squats with my feet way out front. I am limited to 90 degrees. This week I kept it at 60 degrees. By the end of the week I was able to comfortably knock out 2X30
Here is a short video showing me doing some strength work. I am loving all of the changes that I see on a daily basis.. It is amaziing how sore I got from this. It was bilateral and not related to the knee so all is good. It has been a long time since I have done any of these!!!
Here is a front shot of the same exercise. Going forward, I imagine that these will become a staple of my program. I understand that after you have a procedure like this that rehab never really ends. Core and these leg exercises will be a staple for the remainder of my life!!!!! It is a fair trade if it permits to continue to do the things that I love.
Time for fun! I have blogged several times about this but I thought this would be a good time to highlight this. Going forward, I am going to take make a ton more time in my life for fun. It will not all be training. Below is a shot of me and my buddy Brad Stocker enjoying some nice wine!!! Good stuff.
A friend is also talking to me about jumping out of a plane with her. She doesn't know it but I am in!!!! Whatever happens happens!!!!
From time to time, I am going to start doing a blast from the past in my blog. The shot below is shot from a year ago in Frankfurt. I am with my friend Ironman Legend Ken Glah and Stacy Hadac. We are in town center about to enjoy a meal. I very much miss traveling the world with Ken. I will make it back to that lifestyle.
WOW - this has been a huge week for growth - both physical and emotional. I have seen more growth this week than any week since i underwent surgery in NYC where Dr. Glashow implanted a De Novo NT Allograft in my knee.
I am so excited about the things that I am beginning to see. The swelling in my knee is way down now, my extension is now normal and my flexion is now only eight degrees different than my good knee. I am WALKING AGAIN. And my attitude has now completely returned to its pre-injury status. Let someone tell me something is not possible to do something. Just try it - ONCE.
At times during this process, I certainly have gotten down about my cicrcumstances. To be sure, there were some rather trying times. At times, I even thought that I may be defeated. However my good friends BH and JE threw me lifelines and I held on for dear life. I am forever indebted for their friendship. This is just another example of how true friends can influence a life.
As for friendship Cicero once said "[f]riendship makes prosperity more shining and lessens adversity by dividing and sharing it." Well BH and JE divided and shared my advesity. And I cannot wait to share our mutual success and prosperity. I could not ask for two better friends. I love you guys so much!!!!!
Having been in one hell of a dark hiole, I found some quotes that I have identified with:
Everything can be taken from man except the last of human freedoms, his ability to choose his own attitude in any given set of circumstances , to choose his own way. Remember this choice of attitude when you are feeling overwhelmed by your circumstances. - Victor Frankyl
It may bot be your fault for being down, but its got to be your fault for not getting up. - Steve Davis.
Both of these quotes are spot on. And I will be the first to admit that when dealing with debilitating injuries that sometimes the world can become a very dark place. I know, I met my darkest hour when doctors used the word cripple with me. One even suggested that I take up canoeing. Are you freaking kidding me?
Look, my point in talking about this is to let others who may be similarly situated know that it is ok to have feeling like I just discussed. Virtually across the board almost everyone I have spoken with about these articular injuries has gone to this dark place. The key is to snap out of it and get back on with your life. As soon as you do your world will light up again!!!!! So my advice is very simple:
STOP FEELING SORRY FOR YOURSELF AND GET BACK IN THE DARN GAME!!!!!
I am now 100% back in the game and my pre and post workout snacks have returned. Here is a beauty: Almond butter, blueberries, egg protein, strawberries, and almond milk. Good stuff. A big thanks to my mate JE who is trying to educate me about pre and post workout intake. I am really enjoying our conversations about health, wellness, and nutrition. It seems some fairly common beliefs are wrong!!!! I will start talking more and more about this as I learn more.
My thoughts this weekend are with my best buddy - SWEET E. E is traveling to Buffalo Springs to tear it up with our brother from another mother James Stromberg. JIm qualified for KONA at Eagleman a week or so ago. Below is a shot of me and E.
Here is a shot of E and my boy James Stromberg. Jim and I became super tight on our journey to New Zealand. I love this guy.
E is the grassroots marketing manager for Road Runner Sports. Road Runner sports hosted a happy hour for Tri-Scottsdale Gage Racing this weekend. We had a blast seeing new product from Zoot, Brooks, Nike, and others. The legendary SHOE DOG even came out and did some fitting. ROAD RUNNER has some cool technology available and I am grateful that they took the time to demonstate it for our club.
The legendary Shoe Dog even went for a run. E you really outdid yourself with this effort. You have to be the coolest chick I know. I love you E. I am so glad we are such good friends. By the way, E's blog is way cool. You can check it out here elizabethrich.blogspot.com/
COMPUTRAINER efforts were the theme of the week. I rode everyday last week and my minimum effort was for an hour and ten minutes. My longest effort was forjust over two hours. The computrainer is a phenomenal tool and I am down right blessed to be able to use it to rehab my knee. It is such a blessing to stimulate my muscle memory on my own equipment. Here is a screen shot of my first effort with an average watts that exceeded 150. WOOHOO!!!
This past week, I started riding some more challenging terrain. Below is a shot from the computrainer as I was riding the Ironman UK course.
As the week went on I got stronger and stronger. My average watts increased ride to ride. And my longest ride went from 1:30 to 2:00. On Sunday, I rode one loop of the IMAZ course and this effort was by far my strongest of the week. The ride was my longest yet and my average watts were 11 higher than my previous high water mark. To put things in perspective my average watts are about 90 less than when I was healthy and my average spped is 4 mph slower than I am accustomed. But that being said, I am super happy and so long as I am stronger than yesterday then all my goals are being met.
Speaking of Power Meters, I found a video that I just had to share. Check this out.
This past week, I added some more exercises to my already extensive rehab protocol. On tap now are some Calf Raises. To my dismay, I was shocked to see some muscle actually survived. I thought that was way cool. My first set I could handle - 5 - of these. By weeks end I was doing 5 X 25. Muscle memory is a beautiful thing. Just stick with it folks. it will all come back.
In addition to the calf raises, Nate has added a steady diet of calf stretching on the PRO STRETCH. I have a nasty rope going through my calf that we are trying to get rid of. And I am happy to report that a week of steady work on the Pro Stretch has greatly dimished its size and thickness.
Gait work and a return to walking are by far my priority. Below is a video from last Friday. I am getting there but i am still afraid to push off or put enough weight on the injured leg. But it is getting better and that is all that matters.
Massage is an important part of my training and recovery. I have been blessed to have one of the very best in the country available. Weekly, I work with Sofie Walcker. I consider Sofie to be the very best in town. And guess what, the Cleveland Indians do also as they book her for their entire time down here for spring training. If you are interested, she is at Endurance Rehab. She can be reached at 480 - 221-2223.
Thanks for checking in. Everyweek is getting better. I am so grateful for each and every day. I feel so blessed.
Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.
As I enter my seventh week post surgery to implant a De Novo NT Allograft, I am overwhelmed with a sense of gratitude. Gratitude for my surgeon, gratitude for my friends at Endurance Rehab, gratitude for the vast amount of people who care about me in cyberland, gratitude for my friends who support my crazy dreeam of returning to Ironman Racing, and finally gratitude for my returning health. I am starting to feel like a new person. I have a strong sense of renewal.
As part of this renewal, I have found my sense of humor. I received this pic of my son at the zoo and I just thought it was so funny that I had to share it. I guess a gorilla came up behind him and it kinda startled him. Too funny.
God has certainly blessed me and for that I am so thankful. It has not been easy thus far and I am sure it will not be easy going forward but my health is indeed returning. And I absolutely love seeing the gains on a daily basis. When you are fit you just don't get that feedback.
By the way, I do not take this blessing thing lightly. I have never been a religious man. But given the abundant time that I have had recently, I have reflected on that subject and I am now giving thanks where thanks is do. Everyday, I am working at finding god, falling in love with him, and trying to figure out just what his plan is for me. Clearly this is going to evolve. And, I will shed more light on this subject as I figure out just what it means to me,.
As a side thought - just how do you pray? One would think this would be easy - I don't think so. I have trouble clearing my mind and just focusing. Next step - meditiation.
I gotta start somewhere. Baby steps my fresh and loose friends. A friend told me it is as simple as having a conversation. We shall see!!! I'm thinking I will try the Ricky Barby grace from Talladega Nights as my base effort. Shake and Bake baby shake and bake. I so can't wait to race again so I can say that again and mean it. You know if youre not first then you are last. Here is that scene from Talladega Nights.
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So this week was special to me as I got to celebrate a good friends birthday. I had a blast!!!! While we were out she jokingly called me Mr. Compulsive. This got me thinking about being compulsive.
After much consideration, it just reinforced my previous beliefs. Namely, that I am not very good at anything. Rather, any success that I have enjoyed in this life has been the product of just beating my head against the wall. I simply do not know how or when to quit. And I learned that from my dad.
My dad has been gone seven years this week. And, I miss him more with every passing minute. Funny how with a little more perspective I realize just how right he was about so many things. My dad was the real deal. He was a great man and the most generous person I've ever met. I am blessed to be his son and to have called him dad. I love him so much.
So in thinking of hard work, I found a couple of quotes that I like:
Depend on the rabbit's foot if you will, but remember, it didn't work for the rabbit.
- R. E. Shay
You really never lose until you stop trying.
- Mike Ditka
Failure is the opportunithy to begin gain, more intelligently - Henry Ford.
Alright, lets get to the good stuff. This was an awesome week as on Wednesday Dr. Glashow cleared me to start walking again. My immediate goal is to learn to execute a proper gait and to be completely off crutches before July 1. I will get that done.
In addition to the above, Dr. Glashow also cleared me to start riding on my computrainer again. I am very fortunate in that I have an epic set up. Here is shot of my man cave. Above my computrainer monitor I have another 40 inch flat screen for some quality viewing!!! I love having the World Cup and the US Open as a distraction. I intend to spend a ton of time here rebuilding my fitness.,
Below is a screen shot from my second ride. You can see my average watts were 111 for an hour and ten minutes.
The Computrainer is a great tool. I like using the real course videos for some base efforts. Here is a bit of video from one of those efforts.
And here is what excites me. Here is a screen shot from Saturday where my average watts were 131 for one hour and twenty minutes. That is way off from potential but much better than Wednesday. When I get anxious, I hear a mantra from Hillary resounding in my ear.
When starting over we don't measure performance from where we were rather we meaure it against yesterday!
Thus, all I have to do is be better than yesterday to be successful. And guess what - I am successful!! And that makes my day pretty darn special.
The theme of the week is FAST and FURIOUS. As I sit here typing this weeks report, I am absolutely shocked that it has been almost six weeks since I had the DeNovo NT Allograft procedure. The time has seriously flown by and I imagine that it will pick up even more as I get more and more privilages (like walking). And I imagine that things will really pick up as soon as I can truly start training again in six weeks.
Folks, I have never been so excited about anything. I can't wait to get back after it. I am chomping at the bit and needless to say, my batteries are recharged and any burnout that I had experienced has long since passed.I look forward to starting over from the very very beginning - a tri newbie if you will. But make no mistake, my goal is to get back to Kona. And as Benjamin Frankin once said "he that can have patience can have what he will."
I often dream of the Kaiula-Kona Pier, the Queen K Highway and Alii drive. So this is an open invitation to all who want to join me on this journey. Below is a shot that Hillary recently took during a training camp that brought back a ton of memories.
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Six weeks will be here like tomorrow. But it is far enough away that I don't want to miss out on everything between now and then. Accordingly, I have a thought that will help me stay in the now:
Once again, this thought comes from my mate Chris Neck's book: Medicine for the Mind, Healing Words to Soar By. And that Mantra by William Osler is:
Throw away all ambition beyind that of doing the day's work well.
The travelers on the road to success live in the present, heedless of taking thought for the morrow. Live neither in the past nor in the future, but let each day's work absorb your entire energies, and satisfy your wildest ambition.
So with today being the focus, I suppose I should ask just where am I today? In a nutshell, everything is going according to plan and I couldn't be happier with where I am right now. However, . I don't want to lie or be misleading as I still have some pain along the joint where the capsule was opened. And I also have an area in my VMO that is still causing me some problems.
But, you know what? I'll take that because Enduance Rehab has created an environment where I have met and continue to meet every goal just a little ahead of schedule. And I have no doubt that if I just let each day's work absorb me that I will reach all of my goals. For that, I am deeply indebted to Nate, Wolf, Jamie, and Amber over at Endurance Rahab.
This week, like most other weeks, I have heard from several athletes from around the world who are facing the same battle that I am. This week, my thoughts and prayers are with Tara and Adam. I sincerely hope and pray that you both find a quick solution to your respective problems.
Look, these articular cartilage injuries truly suck. They are trying at a physical and an emotional level. It is a shame that so many of our friends do not recognize the emotional turmoil that these injuries create in our lives. As a result, many of us fight a battle alone and from within. Try to remember you are not alone out there. If you need someone to bounce an idea off, I can be reached at marc.rubin@mac.com. I truly enjoy talking with my readers so shoot me a note.
As a part of rehab, I continue to focus on core and on upper body strength. And week by week as a return to training approaches, this core work becomes more and more intense and comprehensive. Rather than just doing repetitions, the guys at Endurance Rehab have me doing circuit work. Circuit work is great for increasing strength and stamina. And it has a secondary benefit of providing some cardiac work. Every set that I do now lasts 40 seconds. So for example, I do dips for 40 seconds straight. I wait 10 seconds, then I do another 40 seconds and so on.
I will get stronger, I will get faster, I will get back to Kona! On that subject, I found another quote from Franklin that I like:
[r]esolve to perform what you ought; perform without fail what you resolve.
If I plan on swimming across the Maui channel its probablly a good idea if I continue to work on my core and upper body strength.
Hammer curls are a great way to get your heart rate up. And doing them seated makes it much more difficult to cheat.
This is my last week on the Constant Passive Motion Machine. I have had a ton of email asking what is the Constant Passive Motion Machine. Rather, than trying to explain it here is a video showing it.
By the way, I was not lying. Steve Elwell has the biggest legs I have ever seen. As soon as I am heathy, I plan on training an absolute ton with my brother from a different mother the MANSTER aka AZCRUSHER. I call him manster because he is part man part monster. Here is a shot of those legs.
I am really fortunate to be able to spin my legs again. I am now holding approx 70 rpm for 50 minutes. I am on level 1 so the watts are a rather non-impresive sub 40. How does this look from an AERO perspective? Well, I am bending over a little right? And, I actually have seen worse. Next week, I am wearing an aero helmet maybe then I will be aero.
As my knee continues to improve, the guys at Endurance Rehab are able to reintroduce more and more advanced techniques. ASTYM has been a staple of my training for years. And I have no doubt that it is a big reason that I got to Kona. This week we reintroduced it to my recovery protocol.
Here is a shot of Wolfgang applying ASTYM to my VMO through one of the small tools.
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
While the above was a general flush, below is where ASTYM does the heavy lifting. There is not a better technique to get knots out of muscles than ASTYM. Below, Wolfgang works a nasty knot out of my VMO. The good news is that I think the knot is shrinking. This knot has been here for a while and it is a bit worrisome as this area represents a spot where I had SEVERE pain pre-surgery. So, I hope it is just stress to the VMO and not refered pain from the damaged chondyle.
I am increasing my bike time by 2:30 per session. I am actually able to spin the wheel a little now. Here is a shot from this week.
Nutrition is a huge part of my recovery. Lately, I have received a ton of email asking what supplements I am taking. Here is a video talking about that subject. Please let me know if you have any questions on any of the supplements. I can help you get some of these also. Please let me know, it is my pleasure to help.
Thanks for checking in this week. Get out there and destroy your limitations.
Sorry but this week's blog post is gonna start off a bit somber. On June 4th, the world lost a great man. John Wooden was not only the greatest basketball coach ever but also one of the worlds best teachers and an authority on how to live a successful life. He was the ultimate TEACHER/COACH.
John Wooden had a powerful impct on my life and I will miss him. RIP COACH.
Coach Wooden often taught through simple statements. Here are a couple of my absolute favorite.
A. The main ingredient of stardom is the rest of the team.
B. Things turn out best for the people who make the best of the way things turn out.
C. Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.
D. .If you don't have time to do it right, when will you have time to do it over?
E. Success comes from knowing that you did your best to become the best that you are capable of becoming.
F. And my all time favorite. Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.
Here is a good interview on being a TEACHER/COACH
Perhaps Coach Wooden's legacy will be his pyramid of success. Thre is no finer blueprint to success.
Ok on to the week that was. This has been a terrific week,. Doctor's often speak of creating a physical and mental enviironment where you have a chance for healing to occur. I think I have reached that place. Physicaly, I am in a very sound place. I see gains on a daily basis and mentally I am all in again. It has been months since I have had a negative thought. I am all in and I can visualize myself competing again. I just cannot wait.
Lately, I have been reading my mate Chris Neck's book Medicine for the Mind and a few things have hit home. This book has several different focuses. But for me the section on living in the now has really hit home.
Here are a couple of quotes that really got me thinking. I am absolutely committed to living my life to ensure that I have no regrets. So here are some mantra that I try to keep in my mind for you to consider.
Only put off until tomorrow what you are willing to die having left undone. Picasso
I have realized that the past and the future are real illusions, that they exist only in the present, which is what there is and all that there is. Alan Watts
Anyway - on to REHAB. This week I further realized that I am definitely on track. Here is a shot from early in the week on the bike. At this time, I was riding for 25 minutes, pushing <30 watts and holding about 30 rpm. By the end of the week, I rode 37 minutes at 40 watts and 60 RPM. I will take those gains anytime!!!!
What a great week. I was cleared to go to 120 degrees flexion. And I was able to get there by weeks end. Here is a side shot. It will take me a while to get from here to 145 degrees which is full range of motion for me.
Here is a front shot. Notice that you can definitely make out parts of the knee now. Swelling continues to resolve daily. I am now spending one full hour a day in my NormaTec Boots. And they are making a huge difference. It really helps that they have a preprogrammed knee rehabiitaion protocol.
This week, I was cleared to start to start doing Active Range of Motion Prone Hamstring Curls. The body is an amazing machine. The first time I tried it I could not do any. By the end of the week, I did 5 sets of 10. I freaking love it. On these I am going from 0 degrees to 70 degrees flexion. I am very very careful when reversing the curl.
Core has been a huge focus the last couple of weeks. As a result, I am doing lots of floor work. And for most of these exercises I am doing them with only the unaffected leg offering support.
Just like with pushups, I am doing dips with one leg for support. These darn things are harder than they look. I am enjoying getting some work in. The light at the end of the tunnel is approaching very very quickly.
I just can't wait to see what the next couple of weeks will look like. Thanks so much for checking in.
Before we get caught up on my world, I want to shout out to Paxton Parkhurst. Paxton is a young man who like me just injured his artiicluar cartilage. The only difference is that Paxton is 15. Paxton just had the same procedure that I did and I want him to know that he is not alone. So far I have spoken with 2 other folks who have had the procedure. We are all doing well, albeit, we are only a month removed from surgery. Paxton, if you have any questions or just want to chat about your fears then give me a shout at marc.rubin@mac.com
If you know me or have been reading my blog for a while then you will know that in a nutshell my life philosolphy can be characterized by the following summized by Wlliam Ward:
If you can believe it you can achieve it ... If you can dream it then you can become it.
In addition to that, I subscribe to Henry Ford and Mark Twain's belief that :
If you think you can or think you can't then you are probably right.
Events over the last month have firmly entrenched those mantras indelibly in my person. In the end, the learning is that too much thinking can destroy the dream. God has more in store for us then we can ever predict, and what we fear are bad choices frequently turn out for the best, because our hidden aspirations know better where we are going than our rational minds.
Anyway, I had a little extra motivation today so I climbed the stairs to my bedroom and I hopped on my scale. And I weighed 184 pounds. I am so happy I could shout!!!!!! I have actually learned to eat right. I am within 4 pounds of my training weight. I have done little to nothing in 5 months so to be at that weight is flat out SUPER. If I was training, I could go from that weight to race weight in about 3 weeks. YAHOO!!!!
Lately, I am becoming less and less concerned about where I will be tomorrow in regards to rehabilitation. I am starting to really focus on what is happening now. I am trying to be wholly present in the now. I found a quote from William Osler that I liked on this subject:
Throw away all ambition beyond that of doing the days work well. The travelers on the road to success live in the present, heedless of taking thought of the morrow. Live neither in the past or the future, but let each day's work absorb your entire energies, and satisfy your wildest ambition.
I have had an absolutely great week on the rehab front. Some really cool stuff is starting to happen. Some of the highlights include: (1) starting to get control back over my quad; and (2) increasing the time on the stationary bike to 25 minutes. It may be slow - as in really really really slow - but it is the time in the saddle that counts right now. Here is a shot of some of that quad work. I have some videos to share in this area also.
Here are some videos of me working on quad control:
Here are a couple of more examples:
And finally just one more:
Here is a shot of the affected leg only:
My major focus right now is on getting the swelling out of my knee. I still have around 2 cm of fluid around the knee. That is ok given I am only about 3.5 weeks post surg. However. if I can get the swelling out then I will see some huge gains!!!! The majority of my effort in this arena has focused on usiong pneumatic boots from http://www.normatecsports.com . Here is a video of me using the boots.
In addition to all of the above, I have increased my core work. At the beginning of the week, I was unable to do the drill in below. Now that is not an issue at all.
I thoiught this week I would do things a little differenly. Each week, I write a status update to Dr. Glashow and his PA Chris Prezanno. I thouight this week it might be helpful if I just shared what I wrote to them.
Saturday May 28, 2010
Hey Chris,
I hope you are out there training. I certainly miss it and am anxious to get back out there as soon as biology permits.
A little update as we have our one month skype appt. coming up.
1. Can we possibly talk around 11 your time on Wednesday? I have rehab at noon your time.
2. Incision has healed nicely and the guys at rehab are working on it to get it loose and broken up. It is still fairly sore when they press hard on it.
3. Swelling continues to resolve. Nate estimates that about 2cm of swelling remains. The vast majority is above the knee. I have a healthy knot near the lateral release location. The guys have started gentle massage, etc. in that area. They call it gentle but it hurts like ASS!!!! Will that knot resolve or will it be there permanenty as a result of the cut?
4. Rehab.
A. ROM I am still on cpm 2x1.5 hrs a day at 100 degrees. Do we want to increase ROM? Do we want to continue the 2x1.5 on the cpm? If so, I need a new script.
B. Bike - I am up to 25 minutes a day. Legs barely turning over. In fact, machine sometimes shuts off. At full extension, I am at 98 degrees. I sent you a pic. Getting about 3 miles in per effort. We are increasing time by 2.5 minutes per day. I am trying to just let the affected leg come for the ride but I am sure I am using it some. If I am using the affected leg less than 10 pounds is going though it.
C. Haven't really done much toe touching to ten pounds. Just a little concerned I'll put too much weight down. Plus figured some weight is going through on the bike so that's likely enough.
D. Swam several times with a pull bouy- no real problems. No pushing off obviously and while I'm sure my hips and legs rotated it was at a minimum. No real problems here. Have not done any true flutterkicking yet.
E. Core - getting in a solid core workout daily. Total of about 30 minutes per effort.
F. Stem - hitting the stem hard. I feel like a Russian athlete circa 1980. I have limited control over my quad again. At times, i can actually see all four quadrants again. :). That is a nice treat to be sure.
G. Pain - 1. If I contract hard I can barely feel the dull ache that I experienced all of the time prior to surgery. I'm assuming that resolution is more a factor of the flap being removed than the chondyle repair.
2. If the leg is unsupported and it is moved like going on to or off the table I will occassionally experience significant pain near the incision. This pain happens sometimes in my brace if i move quickly also. This is not the chondyle right?
3. Finally, there was an increase in clicking or popping involving my knee cap during my 25 minute ride yesterday. Nothing painful just some clicks and pops. I assume that is likely just swelling. Etc. There is no reason to believe that it is from the patella going over the chondyle right?
H. Brace- the unloader brace that I have is the Bregg solus unloader brace. Just looking ahead is that the one that I need? It has not been used and was purchaed for use following the failed microfracture.
I. Going forward - what is the plan/protocol going forward for weeks 4-6?
Is there anything that we should see at this point that would be indicative of success or failure?
Thats all i got right now. Thanks Chris, I look forward to speaking with you soon.
Cheers,
Marc S. Rubin
Here is a shot that I received from Chris in response to the above email. He said that indeed he was training and that he just finished a little 90 miler with his KONA qualifying girlfriend. I LOVE IT. SO CLOSE MY FRESH AND LOOSE FRIENDS.
Thanks for checking it. I am feeling great and looking forward to the next 4.5 weeks!!!!!
This has been one heck of a week. Fast and furious was its theme. I received a ton of email this week. Thanks for all the well wishes that I received from all over the world. The internet is an amazing tool for research and for connecting people. I have thoroughly enjoyed speaking with a couple of folks who I have come to learn are in very similar situations. Ryan and Matt, I am praying for your health and your retun to sport.
This week started out with the Tempe International Triathlon where I enjoyed watching my mates kick some serious butt. While it is not as much fun as competing, supporting one's team and one's mates rates a very very close second -like 1 and 1A. Below is a shot of the group that won the Arizona Club Championship for the 5th time in 6 years!
As for me and my progress, lets get right to it. On Wednesday, I had my SKYPE doctors appointment with Dr. Glashow and his very cool PA Chris Prezzano. The application worked great. I am not sure why more medical professionals do not utilize this tool. I for one am definitely going to start using it in my practice. It is just common sense.
Anyway, Dr. Glashow took a good look at the incision and he had me show him some Extension and Flexion of the knee. And afterwards he changed my recovery protocol. I am now permitted to go to 0 on Extension and 100 on Flexion. Why is that big news? Its news because I require only 98 degrees Flexion on a stationary bike!! Thus, I can ride a little.
On Wednesday, I rode 12.5 minutes with no real problems. My leg did swell a little following that effiort. However, the swelling was above the knee and focused on the lateral release. I used my NormaTec Magic boots a bunch following that effort and the swelling resolved. As a result ,we took the ride up to 17.5 minutes by weeks end - with no related problems.
Another couple of weeks, and I will be able to introduce some resistance into these efforts :) Shortly after that I can become reaquainted with my trainer. Once that happens, no one will see me again as I will be holed up in my man cave where I can really start training again. My quads need to be rebuilt and I am excited about doing that. I plan on living on my computrainer doing real course and erg videos. I imagine I will be far removed from a 300 plus threshhold but WHATEVER. And then in about 6 weeks I can ride the flats outside. I have never anticipated a ride so much. I am so excited to ride and train with the FREAK. The FREAK is my primary motivator. I look forward to many countless hours swimming, biking, and running with the FREAK. The day I stomp the FREAK will indeed be a happy day whether it is in PONG or hotdog eating - it is on!!!! And lest I forget, AZCRUSHER I'm coming for you.
Below is a shot from Wednesday - my first day back on the bike. I have not been on a bike since February. I seriously missed it. Does my smile give that away? I can't even imagine how happy I will be onn my first run. FREAK are you up for that?
This week was huge for another reason: I have been cleared to swim. YES - I am back swimming. And as a result, I have started another 100 day swim challenge. That is 100 straight days with at least 3000 yards. I am excited about fulfilling that goal. Anyone who wants in on the challenge let me know. I have some huge news as it relates to swimming - I will let everyone in on that as soon as it is official.
I am using a bouy but I am allowed to do a little flutter kick. I am seriously stoked to be swimming again with my mates, Brian and Jeff. Without you guys this would not be nearly as much fun!!!! in 5 sessions I got in 19K. I will take it for my first week back. 30K next week. No doubt.
Also, I want to give a shout out to the folks at Flex Power. Thanks for standing behind me the last year. Your product seriously makes most of my pains go away. You guys win the MVP award for sure.
As I mentioned, the sweilling is starting to resolve and the incision is now tightly closed. And if you look very closely you might actually see some leftover muscle that has not atrophied quite yet. I could not be happier with the way the knee is healing. I feel most blessed. The affected knee is on the right of your screen and the incision is darn near gone :) I almost have a proper shaped knee again!!!!!!
P.T. is the staple of my day. I am up to about 3 hours a day at the facility. In addition to that, I am using the CPM device 3 hours a day. I use home stem unit for 45 minutes, the NormaTec boots for an hour a day and I do an hour of cryotherapy. Hence, right now, I am spending about 8.5 hours a day directly on rehab. I am also seeing a chiropratcor, Andrew Chavkin, who has just been amazing. Andrew works with several of the Coyotes and Cardinals and has really helped me get my body feeling better. Finally, I am getting 2 hours of massage a week with my gal - Sofie Walker. I have no doubt that these sessions have helped to keep the muscle bellies fresh and loose. In all seriousness, these sessions have helped me maintain some semblance of fitness.
Below is a shot of Triathlete Magazine contributing editor Wolfgang Oswald working on loosening some scar tissue. There is not a better and more caring therapist than Wolf. He is at Endurance Rehab. (http://www.endurancerehab.com) Give him a shout!!!
Speaking of caring therapists. Below is a shot of Nate Snell - Nate Koch's brother rom another mother - absolutely killing me several months ago. Nate just found out he is having twins so I wanted to give him a shout and tell the world that he means the world to me. NAte Snell - you rock man and you make a difference.
Muscle atrophy is my biggest problem right now. Thus, I have started hitting my quad with some serious electric stem. Nate says he wants this to be right at the pain threshhold. So twice a day I am a RUSSIAN ATHLETE circa 1980. Let me assure you - this little sucker can pack one heck of a punch. So much so that I have muscle fatigue and soreness after using it.
Here are some facts on the 300 PV Tens home unit. I really think it has been helping regain control over my quad. If you have a need contact Endurance Rehab and they can help you out.
This portable Neuromuscular Stimulation (NMES) device is a multi-function electrotherapy system, with the ability to function as a NMES, TENS, and High Volt Device. The 300PV offers all the flexibility and power of the larger, more costly tabletop “clinic” devices in a portable package that runs on rechargeable AA batteries. This makes it ideal for both clinic and home use.
The 300PV generates a low level electrical stimulus to cause muscle contraction. Commonly adjusted parameters are waveform, pulse rate, and the length of device operation (duty cycle).
Easy to read LCD display
9 NMES and 4 High Volt pre-programmed regimens for a broad range of applications
Full parameter control for clinicians that choose to customize individual programs
Step-by-step setup and use
Program lock to ensure patients’ use as prescribed outside of clinic
Digital output-intensity is reproducible from patient-to-patient
In addition to all of the above, I have been focusing on creating an environment where the chondocytes that were transplanted into my knee have the best chance for success. To that end, Dr. Mark Rudderham who works for several of the Coyotes and Cardinals players has started to work with me. Once a week, the mad scientist creates a concoction of vitamins and minerals and who knows what else and mainlines that mix into me. Talk about starting a fire! Last week, Mark used a huge amount of magnesium and I literally thought I was going to take flight. Mark's work is making a diference in my recovery. Thanks mate for all your efforts!
I am looking for more and more gains each week. Thanks again for the mail and the well wishes. I am about 5 weeks out from walking and getting giddier and giddier.
Be well and thanks for checking in. Freak I'm coming for you.
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