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. | 
