Turning the Page - A Runner's Recovery from OHS

[msiwik]

Hi VR.COM Gang:

Starting a new thread to capture thoughts and experiences over the next six to 12 months. My story is posted elsewhere but briefly - 41 year old runner who went from couch potato at age 35 to decent long distance runner who was starting to post some very good times when bicuspid aortic valve (suspected to be deteriorating over a long period of time) blew up in May 2005 (at age 40).

My story is interesting in that the bicuspid aortic valve intervened at a time when I was still improving. It takes seven to 10 years for a long distance runner to mature and I was still posting new personal records (prs) every year in all my distances. I am not gifted so I wasn’t ever going to achieve elite status but with some ability and LOTS of determination and discipline, I was improving, in just about every race.

I think recovery goes in stages. The first stage is surgery and the first six to eight weeks thereafter (could even go as far out as three months). In the first stage, it’s about letting the sternum heal and allowing your body, mind, and spirit to heal. For many people who were very athletic prior to surgery, this may be a tough stage because you are accustomed to having a regimen and you know how much better you are mentally and emotionally when you get that workout in. The danger in the first stage is overdoing (which as many of you know I did – getting mono at the 2 ½ month mark).

The second stage goes from the 8 week to 3 month mark to the first year anniversary. The key to this stage is resuming a regimen and building slowly. My bout with mono scared me straight so I built up a regimen of running 25 miles a week – all in the low intensity range of 60% to 75% maximum heart rate. I started this phase in late September 2005 and then I couldn’t run a 12 minute mile and keep my heart rate below 75%. But I kept at it and by March – April 2006, I was down below 9:00 minutes, still keeping my heart rate below 75% - the anaerobic threshold.

May 2006 was a key month for me. May marked my one year anniversary which meant that I saw my cardiologist. Looking at the echocardiogram, chest x-ray, and other tests, the cardiologist called the surgery “a complete success” – which lead to tears of joy and thankfulness for being so lucky and so well taken care of. I have a tissue valve and it’s a little larger than normal in order to accommodate my desire to compete in long distance running. He also felt that for me I could resume running without worrying about whether the intensity or duration of my workouts would shorten the life of my valve. (In saying this, I must emphasize that anybody reading this should be guided by their own medical team – there are so many variables from person to person that one person’s experience may not be determinative of what another person should or can do).

The second big event in May 2006 was participating in the first annual VR.com marathon relay team. What an honor and experience! There is definitely a bond we all share coming back from this experience and connecting with other like-minded positive people who want to live life to the fullest is awesome! I didn’t train for the relay because the news from the cardiologist was too close to the relay for any “harder training” to be of any benefit. Instead, I just enjoyed the day and getting to know my teammates. I was able to run 6.5 miles for my leg in the relay at a 9:20 pace which was enough of a baseline to start a training regimen.

This is the training regimen for stage 3 which I call “reconditioning phase.” Before I explain stage 3, let me say that stage four is “return to training for competition phase” which for me I am putting at the year 2 to year 3 mark.

What does the reconditioning phase look like - I am now going to follow the schedule of running five days a week for approximately 30 miles. Again, up to this point, I have been running easy, averaging 25 miles a week.

Day 1 – Run 5 miles easy at 10 to 10:30 (60 to 75% mhr).
Day 2 – Run 5 miles with 3 to 4 miles at tempo pace of 8:40 (75% to 80% mhr).
Day 3 – Recovery run of 5 miles at 10 to 10:30 pace. Light weights
Day 4 – Run 5 miles with ½ mile to 1m intervals at 7:50 pace (80 to 85% mhr)
Day 5 – Walk 2 to 3 miles. Light weights
Day 6 – Long run of 8 to 12 miles (avg. 10 miles) at easy pace of 10:30 to 11:30
Day 7 – Easy walk or rest

This is about where I was at the start of year 4 in terms of average miles before I got sick. The paces however are about where I started in year 1 to year 2. It really is like starting over again. The big difference for me is that while I am starting over again, I have the knowledge and experience I didn’t have the first time around. I never ran with a heart rate monitor before my surgery and I am sure that I overtrained most of the time (wanting to improve too quickly) (I like to tell people that I am a “Type A in Recovery”).

There is a certain excitement in learning what I might accomplish post-surgery. My cardiologist said that it’s impossible to predict. Some people are slower. Some people are about the same and some people do become faster. The biggest variables are how well the heart recovers; the overall state of one’s body and age; and one’s attitude. I feel like I will be happy with whatever the result is; in fact, I am not even focused on where I might end up. For now, I just want to run this regimen for the next year.

I will make some adjustments over the next year as my conditioning comes back. There are flashes and good signs. Today, for example, I ran 10 miles and it was starting to warm up (high of 90 degrees expected today). However, when I finished mile 9, I felt an irresistible pull to just cut loose and run the last mile in hard. I did and it was nice way to end a long run. So I expect that I will lower the overall training paces every three months or so as I get stronger. I will also sprinkle in some races along the way to gauge where I am at. Right now, the 5k and 10k distance have a lot more appeal than the half marathon, which prior to my surgery was probably my favorite distance (p.r. of 1 hr 43 min., 7 months before surgery).

Ok this has gone on way too long. Thanks for listening. Will update again when it feels right. Take care and best wishes to all my vr.com teammates/buddies. Mark

P.S. "Turning the page" was theme of my daughter's dance recital last night. Thought it made for an appropriate title - I am hoping to run a 7:30 pace with her for the 5k (she's 12) in Sept.

[tommy]

Mark,

Great idea and great post. You've captured the illness, surgery, recovery, and the emotion. I still get weepy when I look back with gratitude at my experiences. This is a wonderful place. I look forward to a relay or some other VR event in the future. In the meantime, this place is in my heart (yes, the pun is intended) every day. :)

[GregB]

Mark,
I can relate a lot to what you have written so clearly. The journey back is a bit frightening. One year post surgery almost to the day I "raced' in an 8K race. A little while ago I beat my age (60) by 5 minutes in a 10K race. That was a nice benchmark to meet.

Since then I have backed off due to work pressures but when I retire from work in 6 months or so I plan to become "an endurance athlete". We all have our dreams.

I think we know now that with some luck and good management we can resume a healthy and competitive lifestyle. There are now many who reply to this list who have astounding achievements to their credit. Indeed this forum was created to hear their voice and to celebrate achievement.
Come to know your limits.
Run and be free.
Greg

[MitralMan]

I'll read each post with more enthusiasm than any local news story.

Any chance of getting BP, OwnIndex, and Pulseox reading?

Your metrics-crazed teammate,

Hugh

[Marty]

[QUOTE=msiwik]Hi VR.COM Gang:

Starting a new thread to capture thoughts and experiences over the next six to 12 months. My story is posted elsewhere but briefly - 41 year old runner who went from couch potato at age 35 to decent long distance runner who was starting to post some very good times when bicuspid aortic valve (suspected to be deteriorating over a long period of time) blew up in May 2005 (at age 40).

My story is interesting in that the bicuspid aortic valve intervened at a time when I was still improving. It takes seven to 10 years for a long distance runner to mature and I was still posting new personal records (prs) every year in all my distances. I am not gifted so I wasn’t ever going to achieve elite status but with some ability and LOTS of determination and discipline, I was improving, in just about every race.

I think recovery goes in stages. The first stage is surgery and the first six to eight weeks thereafter (could even go as far out as three months). In the first stage, it’s about letting the sternum heal and allowing your body, mind, and spirit to heal. For many people who were very athletic prior to surgery, this may be a tough stage because you are accustomed to having a regimen and you know how much better you are mentally and emotionally when you get that workout in. The danger in the first stage is overdoing (which as many of you know I did – getting mono at the 2 ½ month mark).

The second stage goes from the 8 week to 3 month mark to the first year anniversary. The key to this stage is resuming a regimen and building slowly. My bout with mono scared me straight so I built up a regimen of running 25 miles a week – all in the low intensity range of 60% to 75% maximum heart rate. I started this phase in late September 2005 and then I couldn’t run a 12 minute mile and keep my heart rate below 75%. But I kept at it and by March – April 2006, I was down below 9:00 minutes, still keeping my heart rate below 75% - the anaerobic threshold.

May 2006 was a key month for me. May marked my one year anniversary which meant that I saw my cardiologist. Looking at the echocardiogram, chest x-ray, and other tests, the cardiologist called the surgery “a complete success” – which lead to tears of joy and thankfulness for being so lucky and so well taken care of. I have a tissue valve and it’s a little larger than normal in order to accommodate my desire to compete in long distance running. He also felt that for me I could resume running without worrying about whether the intensity or duration of my workouts would shorten the life of my valve. (In saying this, I must emphasize that anybody reading this should be guided by their own medical team – there are so many variables from person to person that one person’s experience may not be determinative of what another person should or can do).

The second big event in May 2006 was participating in the first annual VR.com marathon relay team. What an honor and experience! There is definitely a bond we all share coming back from this experience and connecting with other like-minded positive people who want to live life to the fullest is awesome! I didn’t train for the relay because the news from the cardiologist was too close to the relay for any “harder training” to be of any benefit. Instead, I just enjoyed the day and getting to know my teammates. I was able to run 6.5 miles for my leg in the relay at a 9:20 pace which was enough of a baseline to start a training regimen.

This is the training regimen for stage 3 which I call “reconditioning phase.” Before I explain stage 3, let me say that stage four is “return to training for competition phase” which for me I am putting at the year 2 to year 3 mark.

What does the reconditioning phase look like - I am now going to follow the schedule of running five days a week for approximately 30 miles. Again, up to this point, I have been running easy, averaging 25 miles a week.

Day 1 – Run 5 miles easy at 10 to 10:30 (60 to 75% mhr).
Day 2 – Run 5 miles with 3 to 4 miles at tempo pace of 8:40 (75% to 80% mhr).
Day 3 – Recovery run of 5 miles at 10 to 10:30 pace. Light weights
Day 4 – Run 5 miles with ½ mile to 1m intervals at 7:50 pace (80 to 85% mhr)
Day 5 – Walk 2 to 3 miles. Light weights
Day 6 – Long run of 8 to 12 miles (avg. 10 miles) at easy pace of 10:30 to 11:30
Day 7 – Easy walk or rest

This is about where I was at the start of year 4 in terms of average miles before I got sick. The paces however are about where I started in year 1 to year 2. It really is like starting over again. The big difference for me is that while I am starting over again, I have the knowledge and experience I didn’t have the first time around. I never ran with a heart rate monitor before my surgery and I am sure that I overtrained most of the time (wanting to improve too quickly) (I like to tell people that I am a “Type A in Recovery”).

There is a certain excitement in learning what I might accomplish post-surgery. My cardiologist said that it’s impossible to predict. Some people are slower. Some people are about the same and some people do become faster. The biggest variables are how well the heart recovers; the overall state of one’s body and age; and one’s attitude. I feel like I will be happy with whatever the result is; in fact, I am not even focused on where I might end up. For now, I just want to run this regimen for the next year.

I will make some adjustments over the next year as my conditioning comes back. There are flashes and good signs. Today, for example, I ran 10 miles and it was starting to warm up (high of 90 degrees expected today). However, when I finished mile 9, I felt an irresistible pull to just cut loose and run the last mile in hard. I did and it was nice way to end a long run. So I expect that I will lower the overall training paces every three months or so as I get stronger. I will also sprinkle in some races along the way to gauge where I am at. Right now, the 5k and 10k distance have a lot more appeal than the half marathon, which prior to my surgery was probably my favorite distance (p.r. of 1 hr 43 min., 7 months before surgery).

Ok this has gone on way too long. Thanks for listening. Will update again when it feels right. Take care and best wishes to all my vr.com teammates/buddies. Mark

P.S. "Turning the page" was theme of my daughter's dance recital last night. Thought it made for an appropriate title - I am hoping to run a 7:30 pace with her for the 5k (she's 12) in Sept.[/QUO

Fascinating Mark. I'm gonna be 80 next birtday and almost 8 years out from mitral valve replacement. Every now and then a valver friend asks me what I'm doing since I left hospital rehab years ago. Three times a week I do a 40' treadmill. Warmup 10' at 3.7mph, 10'at 4.0mph 20'at 4.3mph and then cool down at 3.7mph for 10'. I then go through a series of cybex machines, do pushups, bicep curls, etc. to round out the hour. I'm open to any suggestions as to how I might improve or upgrade this workout. My resting HR is about 65 and never gets much over 110 in the treadmill at 4.3mph.Keep up the good work Marty

[msiwik]

[QUOTE=msiwik]Hi VR.COM Gang:

This is the training regimen for stage 3 which I call “reconditioning phase.” Before I explain stage 3, let me say that stage four is “return to training for competition phase” which for me I am putting at the year 2 to year 3 mark.

What does the reconditioning phase look like - I am now going to follow the schedule of running five days a week for approximately 30 miles. Again, up to this point, I have been running easy, averaging 25 miles a week.

Day 1 – Run 5 miles easy at 10 to 10:30 (60 to 75% mhr).
Day 2 – Run 5 miles with 3 to 4 miles at tempo pace of 8:40 (75% to 80% mhr).
Day 3 – Recovery run of 5 miles at 10 to 10:30 pace. Light weights
Day 4 – Run 5 miles with ½ mile to 1m intervals at 7:50 pace (80 to 85% mhr)
Day 5 – Walk 2 to 3 miles. Light weights
Day 6 – Long run of 8 to 12 miles (avg. 10 miles) at easy pace of 10:30 to 11:30
Day 7 – Easy walk or rest


First Update: It's been about 60 days so time for an update. Overall, it’s been a good two months since the first VR.com marathon relay team on Memorial Day Weekend. My long runs are now comfortably at 12 miles so the endurance is there for the half marathon I plan to do after Labor Day. My tempo runs are very comfortable at an 8:30 pace for four miles. My intervals are a mile long run at a 7:30 pace. I see lots of room for improvement too and will just continue to take it slow over the next 10 months. (see my first post for my two year plan).

I did make one adjustment. I found that I could not do both a tempo run and an interval workout while lengthening my long run. Even though the long run is run at an easy pace, it does count as a hard workout because of the time spent running as opposed to the degree of effort (i.e., length of workout does equate to a hard workout). Other than that, no real surprises. I have cut the pace a bit on the tempo and intervals from where I started. I am on vacation now in the midst of very high temps so all of my running is indoors. That brought a blessing in that I can’t get the single treadmill in the indoor facility for longer an hour. So I am taking a two week break from the 12 mile runs and focusing on more tempo runs. I did my second tempo run of the week today and it was easier than Monday’s. A good solid two weeks of tempo runs at 8:30 will help bring down that pace for the races! I picked up the tip from a Runner’s World article which said that when you go on vacation, you can cut the weekly mileage in favor of higher intensity workouts.

One closing note. Tommy and Mitral Man have frequently posted on the virtues of lower intensity workouts. I support that position strongly. There should be more “easy” days than “hard days.” I find that is of the greatest benefit to me as I continue to regain my conditioning. I actually get a charge now out of trying to keep my heart rate low as I work out. Will update after a period of time. Best to all. :)

[tommy]

Mark, very impressive - the planning and the execution. And that you are able to run that often. My max is 3 days per week. How often do you do a long run?

Welcome to warm temps.
I actually get a charge now out of trying to keep my heart rate low as I work out. I resemble that! But I confess that as I build up my base (again), I'm itching to do some intervals and fartlek. I'll update on my thread.

Have a great vacation!

[msiwik]

Tommy: Thanks for the support. I do a long run once a week normally. I will ease off a bit though for the half marathon, one more 12 miler and a 10 miler so that I as fresh as possible. Thereafter, I will do a 10 miler weekly. For the moment, I am more interested in 10ks and 10 miles is plenty for that. Again, thanks for the encouragement – right back at ya! Mark

[MikeHeim]

I have a tissue valve and it’s a little larger than normal in order to accommodate my desire to compete in long distance running. He also felt that for me I could resume running without worrying about whether the intensity or duration of my workouts would shorten the life of my valve.


Mark-
I missed this part the first time I read your post in June. I had heard that almost everyone loses some valve area after surgery, whether they get a mechanical, tissue, or even a repair like myself. You stated that the surgeon was able to overcome this simply by putting in a slightly larger valve. Do you have any idea why surgeons wouldn't do this for everyone?

[msiwik]

Mark-
I missed this part the first time I read your post in June. I had heard that almost everyone loses some valve area after surgery, whether they get a mechanical, tissue, or even a repair like myself. You stated that the surgeon was able to overcome this simply by putting in a slightly larger valve. Do you have any idea why surgeons wouldn't do this for everyone?

Mike: I am afraid I won’t be any help on this one. I had no discussions with my surgeon about the valve except that he was supportive of my decision to select a biological valve and that he had operated on other marathoners. He told my wife after the surgery that he put a large valve in and that it would help with running. I didn’t appreciate the significance of what he was saying at the time. I didn’t get much time with him but I remember feeling I could trust him because he walked in and his first words – “I understand you are a marathon runner; I operated on a marathon runner last weekend for the same thing.” That’s all wanted and needed to hear. Mark

[Janea]

Thanks for the post. I enjoyed reading it and feel inspired. Progress is slow for me but I can tell a difference. I am getting stronger. It's a great reminder that I should really give myself a year of slow recovery before I can expect to run like I did before. I still get winded when I carry my son (almost 2) up the stairs. I think I hate that the most....such a reminder that my heart is still working hard...I feel so out of shape.

[mbfleth]

Mark,
I love your training schedule. I have been base building for 15 months. Now I am at 35-40 mi. per week with bi-weekly longs in the 9-12 range.

My interest is in the "light weights" part of your schedule. How do you define light? I am a little confused as to where the boundry is between acceptable weight and "over lifting" or putting too much pressure on the valves.
My cardiologist suggests the following:

"Using low weight with high repetitions (>15 reps) would fall into more of an aerobic category than an isometric one. Therefore, I'd say its OK, as long as you do not strain in anyway to get those last reps. Perhaps that can be your "rule of thumb" - if you're straining, use less weight."

It seems to be hard to lift without straining.

[tommy]

My cardiologist suggests the following:

"Using low weight with high repetitions (>15 reps) would fall into more of an aerobic category than an isometric one. Therefore, I'd say its OK, as long as you do not strain in anyway to get those last reps. Perhaps that can be your "rule of thumb" - if you're straining, use less weight."

That's exactly what I follow. I try for 30 reps x 2 sets per session. When I can do 50 reps total for 2 sets for 2 sessions in a row, I increment the smallest weight possible. No straining. I'm not looking for bulk. I'm looking for lean muscle to supplement swimbikerun.

[msiwik]

First – hello to Janea – always good to hear from a fellow runner!

Second – MarkB – I agree with you and Tommy. I do two sets of 12 to 15. My physiologist told me that there was little benefit to doing a third set. Because I really don’t like weightlifting anyway, that was easy to give up! I wish I could be consistent with the weights; I tend to be very undiscliplined in that area.

Sounds like your basebuilding is going very well, Mark B. Another recruit for the 2007 marathon relay teams?

[tommy]

Yes, Mark mbfleth and a big "hearty" welcome from me too. I was remiss earlier. We have several "Mark" runners in here....gonna have to start giving out numbers.:D
I wish I could be consistent with the weights; I tend to be very undiscliplined in that area. I resemble that remark.:) After squeezing in the time for swim-bike-run, weights often come last. Did my first full session yesterday in over 2 months.

PS........i often stop part way through a set if it feels like I'm straining. Wait about 10 seconds and continue. If that persists, I lower the weight.

Another recruit for the 2007 marathon relay teams? I'm game, even if the next one is in 2006!:)

[OldManEmu]

mbfleth let me start by saying I am not a runner and haven't run for over 25 years and are not about to start now however I am a swimmer and a regular at the gym. I look to do 2 sets of 15 reps with weights and I determine the weight by if I need to hold my breath to lift the weight or complete the set it is to heavy. Like Tommy I increment in small increases. :)

[MitralMan]

CRAZY summer. Spending more time sitting in trains, planes and automobiles than anything else. But everyone is good -- will return to the forum with more frequency in the fall.

Enjoy the summer, all!

[mbfleth]

Thanks to Mark, Tommy and OldManEmu...your suggestions and tips are greatly appreciated.
The 2007 marathon relay sounds like fun, I would be interested.

[msiwik]

Hello VR.COM Teammates:

Wanted to share the results of my half marathon today. I was pleasantly surprised and happy. 15 months post-op, and three months into my training regimen, I set a goal of 2:10 which is roughly a 10:00 min. pace. I ran a 9:40 pace and finished with a 2:06, which beat the time of my first ever half marathon. I am very encouraged with this and will attempt to break 2 hours in a couple of months.

I attribute today’s success to the following factors:

1. Over the past months, I built my endurance to 12 miles. Each long run was run at or below 75% heart rate which for me at this point is a 10:20 to 11:05 pace. I did pick up the pace over the last two miles to simulate the feel of finishing a race strong.

2. Once a week, I would do tempo runs. I started at 8:40 and am now doing those at an 8:27 pace. The distance is four to five miles.

3. A good race strategy. There is nothing like starting completely over athletically but having the experience and wisdom that I lacked the first time around. Today was textbook. I started slowly and got stronger as the race went on.

4. Patience. As some of you know, I was reduced to walking this race last year, three months after surgery because I did too much too soon. Walking took me about 3:07. I then walked/jogged a half marathon at the 11 month mark, finishing in 2:37. Today was another quantum leap forward. It’s very important I think to adopt a new attitude after OHS athletically. I now think of this period of my life as an opportunity to sent a new personal best (PR) every time I enter a race.

Thanks for your encouragement. Today was a real shot in the arm and I am looking forward to the next three months of running before winter sets in. Best to all, Mark

[sylviayasgur]

hi mark,
i love reading your posts; they are so inpiring to us all.
you must be so proud and happy with yourself.
keep up the great work and thanks for filling us in on your progress.
stay well,
sylvia

[BillCobit]

Congrats, Mark! That was a very solid performance. So glad to see you are making progress.

[LLJ]

Congrats Mark! i am so glad to see how much your training and patience has paid off. You are a motivator by word and deed. The best testament to our success is that one day we don't even have to mention we ever had surgery,people will just be impressed by our performance!
Laura

[tommy]

Great job, Mark! Planning and execution. A great day!

[kodi]

Mark,
Congratulations on a great 1/2 marathon today. At this point I can only imagine the gratitude you are feeling. Thanks for reposting this thread. I read it the day I found this site and was unable to locate later. I printed it out so I could keep it as a reference.
I noticed you responded to my post and I appreciate the support. I'm still waiting for my date and should know this week.
After re-reading your post maybe my goal is a little ambitious but I'll have time to figure it all out as it happens.
Thanks again,
Mel

[msiwik]

Hi Gang:

Just back from participating in a marathon relay today with some non-heart patient buddies. I ran 5.25 miles at an 8:02 pace and was very consistent with my pace throughout my leg. I was pleased to be at that after 4 months of regular training (see first post in this thread). I have two 5ks scheduled in the next month and a half marathon to finish the year on 11/19/06. I will include a report and than some further assessment around Thanksgiving. Cheers to all.

Mark

[tommy]

Awesome!

Keep it coming.

[msiwik]

Update to my training blog (11/1):

For the first time since my operation, I am now reading my running magazines again with the intent of actually learning something that I might apply to training. That is a nice feeling. Here's what I have decided to do. Once a week over the winter, I will do a hard tempo workout of 3 to 6 miles at 80 to 85% max. heart rate. Right now, that equates to an 8:00 min. pace. The goal will be to get stronger and faster gradually as I master the pace, I will lower the pace by 10 to 20 seconds. The rest of the week will be moderate to light intensity (mostly easy running). I will update after my half marathon on 11/19. Regards, Mark

[MarkU]

Mark,

Congratulations on your progress!

My triathlon training got off course earlier this year due to some business and family complications. Running has always been the Achilles' heel of my triathlons, so that is what I intend to focus on this off-season.

I have already registered for the Sarasota Half Marathon on March 4, 2007 (I like having specific goals), and am following the Galloway run/walk program with two primary goals in mind:
1. Complete the race distance comfortably, and
2. Lose twenty pounds between now and the race.

If I can accomplish the above I'm hoping for a significant improvement in my overall triathlon performance.

The training plan is basically two 30-45 minute runs during the week and a long run on the weekend.

Since this is my first half, I'm mainly focusing on training to cover the distance and not worrying about my pace. I do all of my training in Z2 HR, which for me equates to 11:30 miles. If I can do the race in 3 hours, then I'll be happy.

(For anyone who is interested, I log my workouts over on BeginnerTriathlete.com where I'm known as RedCorvette.)

MarkU

[Peggy in Alaska]

Keep up the good work. I remember my first [and only] half marathon, called the Mayor's midnight sun here in Anchorage. I just wanted to finish in 3 hours, and I did. Boy, was I proud. Then as I stood around cooling off, and watching others come in, the marathoners started finishing! Boy, did that take the fluff out of my feathers!

I only did the one half marathon because it was just too long and too much work training for it. Maybe some day I will try again.

Now I run about 32 miles a week, usually a little over 5 miles a day, 6 days a week, and that is enough. I haven't had my valve fixed yet.

[Philip]

Good job Mark! Your well planed approach to running recovery is obviously working. Keep us posted on your progress and upcoming races!
My plan for my 1st post-op race this weekend has been derailed. I am regrouping for November 12.
Philip

[MikeHeim]

I will update after my half marathon on 11/19.

Please do! I just signed up for a half-marathon to run in January and I have to admit that I'm a little nervous. My goal is to be able to run 13 miles 13 months after my OHS. We'll see...

[msiwik]

MarkU - good to hear from you; good luck with the triathlon training
Philip - update us soon on things including the 11/12 race.
Peggy - sounds like you are doing well in your pre-operative condition
Mike - covering the half marathon distance again after ohs is a great feeling. Keep at it; it does come back.

Regards,

Mark

P.S. Hoping to get the discussion rollling on 2007 relays soon. Waiting to hear on the second date to give people some choice.

[kodi]

P.S. Hoping to get the discussion rollling on 2007 relays soon. Waiting to hear on the second date to give people some choice.

Would like to be kept up-to-date on relay dates. Sounds like there is already one established. Do these usually all happen on the east coast or are they essentially nationwide? I'm a Southwesterner.

[SumoRunner]

This one wouldn't help you in the SW, but there is a marathon relay along with the 33rd Hudson Mohawk Marathon on Feb 25. The weather is usually about as horrid as you might imagine for mid-winter. The course is multiple 6 mile loops around the perimeter road of the university campus in Albany, NY, which makes it easy for the relay to have a staging point. Few other locales in the area would be snow and ice free that time of year. The campus sits on an open plain which can be wind-swept to the point of -30F wind chills.

The Hudson-Mohawk Marathon in Feb should not be confused with the Mohawk-Hudson Marathon in Oct which is a point to point course.

You know what would be another fun thing is a shorter distance relay if anyone was in the mood to organize such. I once was the pres. of the GE runners club in Schenectady, NY and I set up an 8K Relay for company employees. 4 people, each doing 2K (that's only 1.25 miles) makes it very easy to recruit runners who are not into high mileage. We got some very good turnouts for that whereas anything beyond 5k only brought out the serious runners.

[msiwik]

Hello Team:

Today marks my last race of 2006 - a half marathon in 35-38 degree temp with rain/snow mix. Not the best of conditions but I was thrilled. I lowered my half marathon time from Sept. 06 of 2:06 to 1:59 or a 9:06 pace. I was strong until the last mile when I faded a bit but it came from pushing too hard in mile 10 and mile 11.

I have gone back through my running logs which I started compiling in 2000, when I got off the couch and began running. Very interesting and informative trip down memory lane. I didn't hit a sub-2:00 hr. marathon until my second year of running and then stayed there for about a year before advancing again. If you have read this post, you know my view (shared by others) that recovering from OHS is starting from even farther back as if you were the most sedentary couch potato on the planet.

I plan on doing a mix of running through the winter but if I had one view it would be to be patient. It takes a year to recover from OHS and then you should be systematic in your approach. I favor tempo running more so than intervals. More on this when I have more time.

In the meantime, I waiting to hear the fall marathon dates in Ohio to start the discussion of 2007 marathon relays. Happy Thanksgiving to All. Mark

[kodi]

Great run Mark. Good time too. It's always feel good to lower that time regardless of where you start. I love the 1/2 marathon distance. It's certainly easier to train for and less taxing on the body than a full marathon both during training and the event itself.
Keep us posted on your next event and what you find out about relays.
Mel

[MarkU]

Mark,
Congratulations on a great race.
MarkU

[SumoRunner]

In my neck of the woods we don't end a year on a half marathon. We begin with one. For something like 33 years now the Hudson Mohawk RRC has held the Hangover Half Marathon at noon on Jan 1st at U. Albany. I've only been up for that a few times, the last one in 1988, so you're way ahead of me. Luckily for those of us who can't make that long distance there's a companion 3.5 mile Sober-Up Run at the same time which I've been able to do often enough.

[msiwik]

Final post for 2006:

1. Since resuming training in June, one year after OHS, the progress has been steady. 5k to 10k pace is now an 8:00 minute mile. Half marathon pace is 9 minutes and the long run is a 10 minute pace. The goal for 2007 will be to lower those paces to 7:00, 8:00, and 9:00 minutes respectively.

2. Been saddled with a respiratory infection all week so no running but I can't complain. I plan to keep a weekly long run during the winter between 8 and 10 miles. I don't plan on doing any speed work. Instead, I plan on getting as many 8 to 9 minute miles as possible. The idea will be to start at around 8:50 and cut it by 10 seconds every so often - on average every 2 to 4 weeks. I want these runs also to be below lactate threshold or 75% max. heart rate so when I get ready for the spring races, I feel fresh.

Happy New Year to All. Mark

[kodi]

Great times Mark and a good plan. I'm now able to run 3.5 to 4.0 miles without stopping and my times vary between 11:00 and 14:00 pace. I'm now 12 weeks out from surgery and altho I'm satified with what I've done, I'm also a little disappointed because I am not meeting my own expectations. I know that sounds a little foolish but it's just my personality trait. Tomorrow (New Year's Day) will mark my 28th running anniversary and I will say that what I'm doing now is a lot harder than what I remember doing 28 years ago.
Happy New Year and wishing you meet all your goals.
Mel

[tommy]

Mark, I'm thrilled for you and look forward to continued progress and posts.

Kodi, I guess it's a good thing to have high expectations, but I encourage you to view your progress based on where you were 12 weeks ago, not 28 years ago. Running 3-4 miles 12 week out is outsanding on its own right at any pace. With your drive and a little patience, you'll do fine (you already are).

Sumo, I ended the year with a 10 miler yesterday - longest run in 3 years. I was going to wait a day and start the year with the run, but woke up early and the weather was fine.:D

[kodi]

Thanks Tommy and congratulations on that 10 miler. I can't wait for that day but I am trying real hard to be a little more patient, not one of my strong points. Good luck to you for any upcoming events and the best for 2007.

[msiwik]

Happy New Year to you both. Kodi - I can relate. It will come back, trust me. Tommy - will you join us in Sept. for the marathon relay? I would like to have two teams. Mark