Another improvement.


Same old post, just cut out a lot of the text:

Weight was 167 is now 143 – so 24 pounds lighter (at 5’9″).

Surgery: Dec. 2, 2016

56:56 – Monday, September 26
57:55 – Thursday, September 20…
58:38 – Tuesday, September 12…finally sub-60, 21 minutes to go!
60:43 – Saturday, September 9 – haha cruel and unusual treatment.
1:01 – Friday, August 25 – Ugh…almost there.
1:04 – Thurs, June 15 – 1 hour faster than Feb 26th, first time out.
1:06 – Tues, May 30.
1:07 – Thurs, May 25*
1:08 – Thurs, May 18. (note to self: lose 30 pounds).
1:09 – Thurs, May 4. May the 4th was with me.
1:13 – Sat, April 29 – Need to do more physio. These are the only effort outings I have done….
1:15 – Thurs, April 13 – Taking a week or two off this route as I am just chasing time…
1:16 – Sun, April 9 – ran about 11-12 minutes – 48:00 improvement in 42 days – 10 laps.
1:18 – Thurs, April 6 – ran about 10 minutes
1:22 – Fri, March 31 – ran about 6-7 minutes total – 33 days since first trip around lakes.
1:25 – Sun, March 27 – ran about 6-7 minutes total
1:29 – Wed, March 23 – ran about 5-6 minutes total
1:35 – Sun, March 19 – ran about 1 minute total
1:38 – Thurs, March 16 – no running
1:47 – Sun, March 12 – no running
1:57 – Sun, March 5 – no running
2:04- Sun, Feb. 26 – no running

*The asterisk is there because I had a massive brain fart and clicked “stop” on Garminder and then start 8 or 9 or 10 or 11 minutes later – who knows. So doing the math I started faster at 65:00 pace, for the first three K, then ended slower for the final 3K, based on my usual slow-down I suspect I would have come in at 67:00….

Some surgery site soreness, nearly 100% recovered next day…not quite.

Old note:

Okay, don’t laugh at the over analysis – just for entertainment purposes only. Not to be used for the purposes of betting or sarcasm.

The off-road 10K that I have been doing (see efforts below) is actually about 6.06 miles, so 9.82 kms. In racing, it is typically one minute slower for runners around from 30:00 to 45:00 +/- a little on either end of the spectrum, because of the surface in comparison to their road 10K.

Now here is an equation that I find anecdotally to be quite good: “For every pound that you are over optimum weight, you lose two seconds per-mile per-pound.” So if you are for example 10 pounds over optimum race weight and race a 10K, you should be two minutes slower, all else being equal. Well I am 25-30 pounds heavier…..165 vs 135-137.

So let’s take six minutes off for being morbidly obese and one minute off plus a little (because I am slow – other end of the spectrum) and that is at least seven minutes of fasterness, than I currently am: 1:07:00 – 7:00 = 60:00 or 59:59’99 because as any runner knows, you see the clock-a-ticking towards a benchmark, you go a little faster…..

I used to run the route in 37:00-48:00 depending on the purpose of the run.

Got fat, gettin’ thin, Ketogenic lifestyle – helps prosthetic longevity

Remember when I asked about LCHF, low carb – high fat eating? Well it has been a month and I have lost 20 pounds +/- and am near optimum race weight again – with little extra exercise added.

What a difference.

Clear thinking, no afternoon nod and lighter so therefore should have less wear and tear not only on the prosthetic, but everything. Grocery bill for my part dropped in half.

The mirror looks nice too.

Frikken boom.

Things are escalating.

Added Monday: Ran up hill without trekking poles again, this time a shorter hill, but twice, called Little Saanich Mountain. Atrophied leg a little irritated….but within reason.

So I have done some multi-hour hikes with intermittent running always with trekking poles, as it has been since Dec 2 that I had Mr. Cerami installed.

So eight-plus months.

Yesterday after a smaller beach hike with climbing I headed home and decided to run up a local mountain. Not huge, 3K? Up with steeps and 3K back down. Left poles in car, started running….ran 90% of the time going up – some is likely too steep for any runner to run? Maybe. Ran about 50% down, fearful of roots and rocks.

Today I rode my road bike – that steed I call “dirty bastard” because on steep uphills I make sexual noises, sorta.

72K at 24Kph.

If you are reading this and contemplating hip replacement surgery and you are limping and losing sleep.

Best choice ever 51 is the new 19, ‘cept bits of gray and sexy-sexy wrinkles.


IT Band issue

I wonder if anyone has had IT Band issues with THR? Probably, right? Okay. I think I have had it or currently have it. I know all the exercises and what happens to cause IT et al, however, because the IT was snipped in surgery, should I be careful putting too much strain on it when stretching etc?

Does or has anyone put their leg under them and laid on it – you know, so your body weight is over the leg? I am deathly afraid of too much contortion because I fear dislocation as much as I fear spiders and Marti Gras.


Anyone move to an LCHF lifestyle?

Anyone move to an LCHF lifestyle? Low carbohydrate/high fat eating.

I know, I know, what does this have to do with prosthetics and surgeries et al.

I have been doing a ton of research on this. Many physicians, scientists, researchers have done a complete 180 turn around on supporting the national food guides of Canada, American, South Africa, Australia, England – which all look alike: Heavy on the grains and fruits = heavy on the carbs.

They are pushing for heavy on the fats, low on the carbs and proteins and NO refined carbs.

It’s more about obesity, coronary artery disease, and diabetes, with research still going on about Alzheimer’s, epilepsy, cancer and skin issues, but to me, it is about weight on the prosthetic or the lack of it.

With no increase in exercise, in fact a decline (for now) due to a heavy schedule, I have lost 8 or 9 pounds over less than three weeks.


I have always known refined carbs to contain no benefit, only a cost.


Question for everyone who has run

Anyone have success with getting rid of the surgery stitches area/site scar tissue?

I find it quite thick and doesn’t move over the prosthetic that well, so after a 10K of walk/running, I have stinging very specific pain right at the scar that goes away shortly after I finish…..I also find that when I bend over girls whistle, so does the odd guy. Kidding, butt I find that I can feel the scar area slide over the prosthetic… a tight elastic.

Megadestroyer Imperial….

Megadestroyer Imperial Licorice Stout is one tasty beer. Howe Sound Brewery. That and Pothole Filler, that’s another Stout that’s tasty and less licoricey – also brewed by Howe Sound. Then there is Hermannator, the finest Double Ice Bock beer on the planet, earth’s heavenly nectar. Contains hints of caramel, molasses, nuts and coffee, with a slightly tart finish of walnut and an essence of good old wholesome yum. It sustains me.

I know someone who has the last known bottle to man (and woman too), I am going to take him hostage for his beer. They brew again for November, but we are moving towards the warm season: hops (IPA) and Heffeweissens. I cannot hold out that long, like Mizner, wouldn’t last the night in a bamboo cage (Vietnam War, Once a Runner reference).

Sorry. Lost track, what I was going to talk about was, remember when I posted and I was saying that my first hobble around Elk-Beaver Lakes (10K trail) was 2:04, then the following week 1:57, then the following week 1:47?

Well this week it was ….drum roll please….1:38, ta-da!

That’s 26-minute improvement. But, just to keep shit real, that’s an hour and one minute slower than my personal best on the course BA HA HA HA HA.

That’s why I am currently enjoying a Megadestroyer Imperial Licorice Stout.

Sunday, I go for a sub-1:30:00 and a hostage taking.