#ttwrelaunch – Year One after THR

Hi Hiprunners,

now, that my first Triathlon Saison after THR in May 2016 is over, I am proud to say, that I am back on track. A lot of your stories helped me to overcome doubts to do so. Thanks for that.

I hoped for 2 Sprint Distances. But I was able to start in 3 Sprint Competitions, 2 Olympic Races and a Bike Time Trail. Finally I made it to the German Championship, which I finished at place 8 in my AG.

Now I read that Bryant registered for Ironman Boulder which is even more inspiring.

Keep on going !

Tom W.

In a fit of insanity I registered for Ironman Boulder – 2018.  My first since dual THRs.  In the “tell us your story” page I made sure to mention the HipRunners.  Stay tuned.

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.

Feels So Good!

Aw, man! Been just over a year since surgery. Forgot how great it feels to run. Been 6 years since I ran. Last two weeks I started with a couple minutes of easy running with a minute off, adding minutes to it. Totaling 20  minutes or so. Today, 13 minutes no stop. Could have gone much longer but I am being so cautious. CANNOT BELIEVE HOW GOOD I FEEL. Surfing sites for trail races in the spring. Have to say the existence of this site is what gave me the courage to get the thing done, and I am so glad I did.

Dave – Yes you can run!

Yes you can!Just a short note to give encouragement to others to set no limits to what you can do after a THR. I keep active with running, biking (ElliptiGo bike, no seat), swimming and boot camp / strength training. Running is my passion but the others all help you achieve your goals. With just 3 weeks to go to the Portland Marathon I had to get a good long run after my short (10 week) training plan had been derailed over the last 3 weeks, first I fell off my bike and then Irma kinda of threw a curve ball. Moving all the furniture in and out, sand bagging etc., aggravated my ribs again. But I set out today and took it easy the first couple of miles. Oh, did I say my 3 hour workout today was running over the bridge you can see in the background. It’s .73 miles across and is about 75 elevation gain. The more I ran the better I felt, no hip pain and the ribs got easier and my pace got faster. In the end I ran over the bridge 27 times for a total of 20 miles. I started around 8:15 in the Florida sun and was running for just over 3 hours, I’m tired now but feeling more confident for the marathon. So don’t set limits, set goals, realistic short term goals and build on them if you feel good. Don’t forget to join the Hip Runners Strava group to keep track of all your runs: https://www.strava.com/clubs/hiprunner

Dave – 7 Minutes to Injury Free Running for Hip Runners

So if you’ve followed my posts over the last 5 years, you know I’ve enjoyed my share of ups and downs. Luckily more ups than down, along with great results I’ve met many new friends and pushed the boundaries of what I thought possible. I have another post I’m in the middle of writing but thought this was too important not to share it with you. I’ve been injured with various injuries since my Ultra last September and I have an upcoming marathon in Portland in October. I had only been running about twice a week, probably around 5-6 miles, and even in those runs I’ve had to stop due to my hip, rest and then start again. So how was I going to run a marathon in 11 weeks. I’ve rested, taken time off, yoga once a week, kept fit riding my ElliptiGo bike, swam, followed a healthy diet etc., but nothing was getting me past a couple of miles. When I was injured about 3 years ago and ended up having to take a year off, I went to the gym and did strength training and stretches and was able to return to running faster than before.


So one day I was doing something and I saw an ad for a 7 minute workout and how they can help you get a 6 pack etc., no I don’t believe the hype, but I thought it could help me get stronger. So I downloaded a bunch of apps and started doing between 3 and 5 of these 4 mornings a week while I’m down in Miami to build strength and flexibility. After about 3 weeks I saw my run on our Sunday morning Triathlons get better, now I was able to run 4 miles only stopping once and the following week without stopping. The week later not only did I run 4 miles without stopping, I started to see my cadence improve and my speed increase, it was the best I had ran for almost a year. The following day I worked from home as we had a tropical storm pass through and I didn’t want to drive through it and after it passed I went for a run on Monday evening, I ran 6.2 miles without stopping and without my hip hurting, without doubt these workouts that I’ll describe were working for me. The following Saturday I left my house on a Saturday morning, after a few drinks the night before, not feeling like a long run but knowing I should at least try as the marathon is getting closer. It was around 9am, in the low 80’s, with very high humidity and plenty of sunshine, a typical Florida day. I had also been reading the book “Primal Endurance” so I left without breakfast to escape my Carbohydrate dependency and set out to run no more than 123 heart rate (180 – age) for fat burning training. Armed with just a 20 ounce hand held filled with Tailwind (which I strongly recommend rather than a Gatorade type drink) I set off. I ran down to the beach and then headed south along the beach, it was hot but at least a little sea breeze. I ran for an hour and a half before I ran out of the drink and then headed to the road to get some water and then came back. I was out for 3 hours, 10 minutes, I ran 14.18 miles and my hip felt fine. So now to cut to the chase, what are the apps and how do I use them?


I downloaded a bunch of free apps, yes all of these apps have 100% free options in them, you can pay for more but you don’t need to. Everything I’ve done is with the free basic app, they all have extra programs you can pay for but there is no need. I downloaded more but these are the one’s I settled on, I have an iPhone but I assume they are all available on Android. Also they don’t need any equipment, so you can do these anywhere. I would turn off the notifications otherwise they keep sending you a message to remind you to workout, for me I don’t need the reminder.


Sworkit – I do either the Strength, Full Body or the Stretching, Full Body for 7 minutes. If you don’t like a particular exercise you can hit next and it will swap it with another exercise and keep the same time. I set mine for 7 minutes and they have 2 30 second breaks programmed into that which I usually skip. You could of course select 8 minutes and take the break to get a 7 minute workout. If I’m doing 4 or 5 consecutive workouts or I’m feeling sore, I will do the stretching full body workout that has a lot of good exercises for the hips, I tend to skip every other of the shoulder exercises and just split the 30 seconds between the one they are doing and the one I skipped.


Sworkit Lower Body – I do the Killer Hips workout every time. I think this is key to help build up the muscles for running. Again I do the 7 minute version of this with no break. Make sure you have a bottle of water to drink between the different workouts.


Perigee Seven – 7 minute full body work out. I probably do this one most days and it reminds you if you don’t as you may lose a heart. It’s just their way to motivate you to keep doing it. If you skip an exercise in this app it doesn’t replace it with another so if there’s one you can’t or don’t want to do, just do a different exercise.


Fitify Bosu – Full body workout. This is the only one that actually requires any equipment, a half Bosu ball which I picked up on clearance at Bed Bath and Beyond for a real cheap price. This intensifies some of the workouts as you have to balance more as you exercise. I think this works my abs the hardest.


Johnson & Johnson 7 Minute Workout. If I’m doing 5 exercises then I include this one, I would do a strength, stretch, strength, hip and then finish with a strength.


I’ve continued to make good progress and have been doing a 10 mile run on Tuesday, a long run on Saturday up to 20 miles, and doing a fast 4 mile run in our Sunday triathlon’s and maybe one other run during the week if I feel good. I don’t think my hip is quite 100% yet but I’m glad to be back running and looking forward to the Portland Marathon on October 8th. It probably won’t be a Boston qualifying time but given where I was a short while ago I was concerned if I could do it walking within the cutoff time.


I’m writing this as Hurricane Irma pushes north heading towards our house on the west coast near Tampa, luckily it wobbled more north during the day and it should pass us on the east and be weaker than expected. I also fell of my ElliptiGo bike 2 weeks ago when it was wet and bruised my ribs pretty bad, I was amazed when the x-ray said nothing was cracked. I’m back running again now but have missed 2 weeks of training and my 7 minute workouts, I plan to start those again this week. I hope you try these and let me know how they help you, I think they would also help pre-surgery.

That’s me on the right in the blue shorts, beginning to look like a runner again.


We’re back home no, 2 days after Irma. No power, but we are safe and the house only had minor damage. We were lucky, it could have been a lot worse.

Recommended exercises/activities prior to surgery?

Hi, friends!

Are there any suggestions for helpful exercises or activities to do before surgery to keep in best-running-possible-post-surgery shape?

Everything I have read so far has indicated that if you were a runner before surgery, then it is more likely that you can be a runner after surgery.  I have not run for the past two years, mostly because it is difficult for me to kick my legs out far enough to find a comfortable stride.  I didn’t even realize this was due to arthritic hips until recently.  (I’m only 40 years old, not much pain.)  MRIs revealed that I will need both hips replaced, but the doc wants to start with just one.  Left THR scheduled for 12/19/17.

ALSO, does anyone have any information about how/why doctors decide to do one hip at a time vs. both at once?  I’m disappointed that I can’t have both replaced at once and just get it over with.

Any suggestions appreciated!


Oh Well, Time to Get the “Other Hip” Replaced!

Five years ago this month at the age of 56 I had a THR of my left hip.  At the same time I found Tom’s website and therefore went into surgery confident I would run again. There were only about 5 Hipsters at that time. My surgeon was strongly opposed to me running post surgery (and still is!) and also informed me that it was likely I would need a THR of my right hip in about 3 years. After my surgery I did a lot of pool running, biking and weight training for the first 5 months. I began running beginning in the fifth month and have continued to do so, injury free up until 1 month ago when I started to get significant pain in my right hip. During these past 5 years I have run many long distances races and have competed in several triathlons of various distances, including a few Olympic distance triathlons. The good news is that my 5 year X-ray on the left THR showed no visible wear and tear. As for my right hip, I can bike and swim with minimal pain but running has become too painful. My surgeon said if I don’t run I probably can defer the surgery for 2-4 years. Since I am a runner at heart rather than a biker or swimmer, I told my surgeon I will be scheduling the surgery shortly. After all runners need to run!

6 months post THR

I am still having shooting pain down my leg to the top of my knee. My leg is also still numb and tingly. I started training again – that is, if you call running 4-6 miles a week training. I am also biking and swimming. For those of you that had a THR did you still fell these symptoms 6 months out? I am getting frustrated and want to train for a 1/2 ironman soon