Another improvement.

A different update, here. So instead of adding to the below list of 10Ks around a coupla lakes that I do, here’s a something-something.

So I have a near-20k route that I used to do two to three-times-a-week when I was running 110-150k/wk. So if you look at my first outing since that evil masochist sliced me open and sawed off my femur on Dec 2, 2016, nearly a year ago, I took my downhill ski poles and took 2:04:00 to hobble around the lakes – no running.

About a month ago, I ran for 2:03 and covered a hair over 20K – hilarious – twice as fast. The 20K has a big hill on it…and a few small hills, and really the first 5K is net up.

Now I used to run that route 1:20-1:30 depending on the purpose, so have come along way, but got a long way to go too!

I notice the skeletal muscle around the hip is healing much quicker that it did months ago, for example two days ago I ran 19.86K in 1:58. Today I ran around those lakes in 59:59 it was I would call moderate effort. I think in the fall I would need at least three days of recovery before running again….woohoo!

Everything is great.

54:40 – Friday, February 2
54:58 – Friday, January 19
55:47 – Wednesday, January -something
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 off-road 10K that I have been doing (see efforts above) 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.


I used to run this in 37-45:00

Merry Christmas, apex predators. May your gifts be massive and your hips well

Surgery: Dec 2, 2016. Ceramic into poly, right side.

Ran my longest since surgery, today, Dec 23, 2017: 20.2km. Went slow….

It was -1 C or about 32F. Doesn’t typically get that cold here. Must be that global cooling.

Merry Christmas. Drink your faces off.


I took a picture of this very handsome devil before he went on his run.

  • 20.2km
    Distance (?)
  • 2:17:26
     Moving Time
  • 6:47/km
Elapsed Time
Garmin Forerunner 305
Shoes: New Balance Don’t know. Blue poopers (414.5 km)

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.