Running Progress

[tommy]

Since the 5k run in early December, I've been steadily adding speed and distance.

I thought that I had overdone it a couple of weeks ago with a 10 mile run in just over 10 minute pace. I was real sore for a few days and had some PVC's at rest. The doctor said not to worry unless I have rythm problems during exercise. They have gone away. I think it was the pace that did it to me.

I have been running three days per week. I'm scaling back a bit, due to weather, work, and family. If I only get in two runs per week, I'll be content. I try to run once per week for speed and once every other week for distance. The other runs are purely for fun (and to lose weight).

I experiment with breathing, stride and nutrition. Having a blast.

Here are this week's numbers:
Wednesday ran 10k in just over 9 minute mile pace.
Today ran 13 miles in just under 11 minute mile pace.

Here are "lifetime"(since May 2003) numbers:
Walk 250 miles
Run 220 miles
Weight loss 40 lbs

All of these numbers are staggering for me. Heck 6 months ago I couldn't run 100 yards without gasping for air and taking a long nap. For 16 years with a damaged valve, and for 2 1/2 years after AVR, I never dreamed that any of this would be possible.

I thank all of you for posting your stories and your words of advice and encouragement. They are truly inspiring. I would never have attempted running at this level without knowing that others have already done it and more.

Thorlo socks are about the greatest thing since sliced bread. My old cotton socks would have left me with blisters after 5 miles. Campmor has Tholos on sale when you buy 2 pair. www.campmor.com I guess I'm hooked - I get jazzed about socks.

I'm gearing up for Cowtown 10k in Fort Worth at the end of the month. Hope to finish with 9 minute pace. I'm close now. I've got 3 weeks.

[Les]

Great going Tom! You are definitely hooked ( and jazzed about socks!) Incredible progress and dedication. The 10K will be a breeze for you. Keep on!

[BillCobit]

Tom -

Good to see your post. Congrats on the progress! I know about "jazzed;" I experience the same enthusiasm for some pretty simple things. I think it must be from that sense of accomplishment that comes when you start from a point where you think you are "too far gone."

After a good workout, I think back on those post-op days when my wife took me for walks around the shopping mall. 1-2 loops and I was exhausted. That remains my baseline reference point. I'll never make it to the front of the pack, but I delight in every little incremental accomplishment and improvement in performance. And no matter how badly I've been dropped, I'm satisfied every time I cross a finish line.

Keep those posts coming!

[tommy]

Les/Bill,

Thanks for the encouragement. This morning, I'm a little stiff, but incredibly not sore at all. Its amazing how a 49 year old body can recover from years of neglect and mistreatment.

Les, "breeze" is an interesting choice of words. Yesterday was more than breezy, it was downright windy 50F SSE 20-30. I almost didn't run. Of course, I'm glad I did. Winter running is tough, but I will keep working through it.

Bill, you hit some nails on the head with both the "mall" story and the incremental accomplishments. Back in the "breathe-walk-nap stage, my wife and I would mall walk. With a winter surgery, I was grateful to get out of the house. Each walk was followed by a long nap.

I'll never make it to the front of the pack either, but the accomplishment curve is still pretty steep. Its a very rewarding feeling to do something that I've never done before.

Thanks again.

[epstns]

Winter? 50F? That's summer weather here in Chicago. I used to run outdoors any time the temp was above 15 degrees. . .

That was then, this is now. I'm an indoor treadmill junkie, and I'm just thrilled to hear of your dedication and success, Tom. Competitively, we're in the same league -- only you're on the building side, post surgery and I'm on the watching side, waiting for surgery. In either case, I'm a firm believer that exercise is one of the few things we can do to improve our physical quality of life, no matter when.

Keep it up! Gives me something to look forward to.

[Raverlaw]

What an inspiration you guys are!

I've never been able to run any distance over a mile, not even in high school, without collapsing in a heap! Now I know that it was my AV that was limiting me, and I'm looking forward to post-surgery. I don't know if I will run or not (after all, my knees are 49, too!) but I may give it a try.

I'm looking forward to being able to get back on my mountain bike and riding again. For now, I'm settling for a one-mile walk each day, at a very slow pace, just to get some exercise and fresh air here in the waiting room. Steve still hasn't gotten us any new magazines, so walking is the best way to pass the time! :p

But I won't be here much longer, and then I hope to be able to *brag* about times and distances too - whether on the bike, rower, or my own two legs.

[tommy]

Yes, Steve, 50F is winter here-in the middle off the day. I miss those 5am August temps of 85F+. Coldest for me was a couple of weeks ago in the low 20's. Brrrrrrrr.

Bill, I never did anything close to this amount of running at any time in my life.
PS....my knees are 49 also.

[MarkU]

Just got back from running. I hate to tell you guys, but it's 74 deg. here in Sarasota. Days like this remind me why I left Indiana...

Mark
:D

[tommy]

Mark,

I've lived in Connecticut, St. Louis, and Chicago.
Dallas is great.
I love fetching the newspaper barefoot in the middle of winter.

I just looked at your profile.
We are close to twins. :D
I'll update mine in a minute.
Kind of eerie.

Did you enjoy running pre AVR?

[MarkU]

Tom,

I ran some prior to my surgery. When I lived in Rochester, NY, in the late 70's I was active in the local track club and ran a lot of 5K and 10K road races.
Kind of got away from running and played a lot of tennis for a number of years.
I've always been a weightlifter and about two years prior to my AVR I got up to a 300lb bench press. The heavy stuff is all in my past now. I'm trying to do enough to stay toned, but really am more focused on my triathlon aerobic cross training.
I envy your weight loss. I'm down about 10 pounds in the past year, but would really like to drop another 20 or so...

Mark

:)

[Peggy in Alaska]

Hi:

Reading all of your stories makes me jealous as I can't tolerate plain jogging anymore. Used to run 40-50 miles a week and all of it outdoors. even when it was dead of winter. Had some great strap-on cleats for my running shoes.

An attack by a loose german sheperd dog put me inside on the treadmill. I'm scared of all dogs and the moose in my neighborhood scare me, too.

Ran a half-marathon once. Maybe when my tricuspid valve is replaced, I'll be able to jog again. For now, I am stuck with the fat burn program on the treadmill and oh yes, 15 mins. on the healthrider, too.

Keep on running those miles for me!

[tommy]

Whoa.............40-50 miles per week..........in the winter.....in Alaska............I'm not worthy....I'm not worthy.

Hope you can get back to it as well.

[tommy]

Mark,

Forget my comment about twins....maybe on paper......but I just looked at your photo. You've done some body building!

Yup, 20 or so more pound for me too.

[Mark Wagner]

You 'Rock' Tom! Way to go. It is amazing when you look back where you started. Just today I logged my miles to see where I am at on the map, with my San Diego to New York City treck. I just entered Pennsylvania in the last week. January 1st 2002 I began running, and I am now at 2,060 miles. Whew! Keep it up, and in no time you will be running 'Big Monster' 26.2 mile marathon! You have plenty of fans and support on this site. ... Mark

[bvdr]

Sometimes it amazes me how sport fans feel like they themselves have actually won something when all they did was watch.

Well, I kinda feel like that about all you runners out there. I read your posts and about your progress and I get excited just as I do when my favorite basketball team scores a basket. I like feeling like I am part of the action out there!

[Mark Wagner]

I say this with all honesty Betty, you are out their running with me along with all other heart patients on this site. Les's story told me it was possible...God's spirit and hope gave and continues to give me strength... and the people on this site helps me put one foot in front of the other. I only hope that in a small way I have been able to give back just a portion of the encouragement you have all freely out of love and kindness given me. This surgery has shown me how fragile and quick life can change or end. We all have been given a second chance, whether we take it or waste it... the choice is ours. All of us have something to give. Some hope through athletic achievement, others voluteering their time, others with just a smile and kind word. God forgive us if we toss the second chance into the waste basket.

'Peace' my friend ... Mark

[tommy]

Betty,

Mark posted exactly how I feel - word for word. One of my favorite bible passages is Romans 5:3-4

"3.... but we also rejoice in our sufferings, because we know that suffering produces perseverance; 4perseverance, character; and character, hope."

Mark,

After 6 months, I'm running "in Arizona". I don't suppose I'll ever catch up, but that doesn't really matter. Just as we are all in different "places" in our dealing with life's challenges, we are also in different "places" in dealing with life's bessings.

But I feel that we are all on the same path, and there is a rope binding us all together. And if we hang onto that rope, we help each other along. That rope is our hope and faith and love. It is God's gift. Sometimes, all we can do is hang on. Sometimes we can pull.

God bless.

[Mark Wagner]

It will be fun to track your progress Tom! I just wonder what will happen when I reach NY City. If it will track me back ... I guess we will find out. :cool:

[KimC]

Tom, Mark, et al.

I used to run 5 miles/4x week at 5am on the tow path outside of Georgetown in DC. (Does anyone know this area?) I did this with my husband for several years. Before my recent pregnancy, I was running 4 miles/4x week on the beach.

I can no longer run without becoming exhausted then gasping for air. This is still new to me, but I've finally accept the limitation. My cardio recommends walking, which makes me feel a zillion years old.

Reading your posts gave me hope that one day (post-op), I'll be able to return to running. I can bike and rollerblade, so all things considered, I'm doing OK.

Best to all,

Kim

[Mark Wagner]

Hi Kim,
Hang in their Kim. I tell you it is amazing the difference I felt one year after my surgery. Before my surgery, running a marathon was only a distant dream (I mean a far away distant dream) in the back of my mind. In time you will most likely be pounding the pavement again.
In March of 2005 I plan on running the Washington DC marathon. My daughter now lives in Virginia so I am really looking forward to seeing the capitol for the first time , and all the cherry blossoms out in full. Enjoy your long walks. It does not matter what form of excercise we get as long as where moving and not rusting!

:D Mark

[tommy]

Kim,

I didn't start running for 2-1/2 years post surgery. Even after running a bit, I still felt like I might be too fragile, that maybe running wasn't a good idea. It wasn't until VR.com's stories of Les and Mark, that my attitude changed. A whole new world opened up. The encouragement from you and everyone on this site are like a finish line in view and the wind at my back. :)

I finally got around to posting my story in the "stories" section. Thanks Hank. Here's the executive summary: After 245 miles and 40 pounds, my health and fitness have never been better at any time in my adult life........and getting even better every day. :cool:

Aren't the zoo and the National Cathedral in the Georgetown area? I seem to recall it's pretty hilly, and beautiful.

Mark,

I will love to see what happens when you get to NYC on the map. Maybe you'll get a pop up on your screen with a free trip to the Big Apple! :D

Be sure that the National Cathedral is one of your "must-see" places in DC. :):):)

[KimC]

Thank you, guys. Sometimes I miss Washington, then other times I don't. I love the small community I live in now.

Mark, you'll love the experience of running in DC. Seeing the monuments while you run is extraordinarily inspiring. My favorite is running (or driving) over the Memorial Bridge. You'll see what I mean.

God bless,
Kim Caroline

[tommy]

The weather in Dallas area is spectacular today. 65F and sunny. Winds 5-10. A great day for running. I added 2 miles to my longest run, and kept the same pace: 15 miles at 11 minute pace.

I'm learning more about nutrition and hydration.
I need to take better care of my toe nails.

Mark, at 260 miles, I'm not hot on your tail, but I'm surely on your trail. :D

[Mark Wagner]

Hey Tom, maybe I'll meet you on the way back! :D

As far as hydration is concerned, here is a couple of suggestions. The web site where you log your miles, (that shows on the map) ... go to their catalog, and you will find a hydration belt. There is one that has 4, 6oz plastic flasks that attach to an elastic belt, and also has a small pocket to store a key or place a gel or power bar. I prefer gels, because the chocolate melts, and sports bars taste like something you might find in the cow pasture! Usually I pick up power gels at Big 5 and any run over 12 miles, I take one and squeeze it down at the halfway mark. When I run, I divide my long runs by 5 and at each of those points, I take in one of those flasks filled with gatorade or poweraid; with the 5th and last part of the run being my house or car; where I have a water bottle filled with the same. If the run is less than six miles, I just take a water bottle with sports drink and leave it in my car for the 'post run.'

Another suggestion ... I talked to my neighbors, and along my runs I stash a water bottle with gatoraid in their paperboxes, then pick it up after a couple of miles and drop it off in another. (that works if your running a circle or a short out and back)

Just a couple of ideas. Sound like your doing great. If you have not already, do suscribe to Runners World. Lots of good suggestions. They also have a great web site, and forums to post and get questions answered and good running support.

Keep it up my friend. I did 10 miles the other day. I really felt great and did not push. 1 hour 37 min. I think my dog is getting me in shape! ... Mark

[tommy]

Mark,

Thanks so much for the tips. It's really helpful. I've read a bunch of websites. They're pretty helpful as well. That's were I got info to develop a training program.

Yesterday's run was (3) 5-miles loops that brought me past my house each time for about 3-4 oz of gatorade. I actually stopped and walked around in front of the house for about 1/2 minute. It seemed like a got a pick-up in a couple of minutes, but in only lasted a mile or 2.

I've seen web sites that suggest hydration every 15-20 minutes (about 2 miles). I'd like to try that. I saw the hydration belt on the website. Do they bounce and slosh around at all?

I had been running on an empty stomach until a few weeks ago when the 10 mile run wiped me out. Yesterday, ate a piece of bread with peanut butter 1 hour prior. So far my stomach has tolerated the PB and gatorade real well. Haven't tried gels or power bars yet. I'll try the gel for my next "longest" run. I have no interest in eating melted cow manure :)

10 miles at 10 minute pace.........sounds great!

Thanks again.

[Mark Wagner]

Hi Tom,
In answer to your question: No they don't slide around or slosh. The elastic adjusts to a comfortable firm position around your waist held by velcro. There great. They were selling some with 6 flasks, but I have not seen them lately in the catalog. During marathons, you have water stops about every two miles. You see well over 50% of the people walk through water stops, but I try to play that 'macho' garbage, and usually end up walking for 10 to 20 seconds through my water stops after mile 19 when my knees are screaming at me. :(
One other thing Tom, Les, and the rest of you runners, their is a marathon in WA DC in March of 2005. You know what I think ... we should all run it the same time. It would be a great way to promote heart health awareness and the VR site. I am sure we could get some coverage media coverage, raise some money for charity, and anyone else would be more then welcome to join from the VR site. So what do you think RUNNERS? One year to train for it!

..... Mark

[Les]

Hey,Mark....WA DC....hmmm, could be interesting. Be kind of nice to pound some of the pavement our taxes pay for! Of course,I am all for promoting health and active lifestyles for all "valvers" and this could be one of the ways to do just that. Anyone interested, let's keep in touch about this....

[tommy]

Mark,

Thanks for the response about the waist packs. I'll look for one.

In regards to March 2005 DC marathon, I still get chills thinking about how far I've come, but how far away a marathon is. I've actually dreamed a bit about Dallas White Rock Marathon "Run the Rock" in December 2004. I don't want to push this 49 year old body too fast. I figure that if I can keep improviong at the current rate it could happen. I need to get some miles behind me before the summer heat.

A group marathon sounds absolutely fantastic. Ya know that there are two more of you "valvathoners". Ron Ploger ran the Portland Marathon in Oct 2003 and Kathleen Scully ran the New York City Marathon in Nov 2003. Both are on the St Jude website. BTW Ron has a pacemaker as well.
http://www.sjm.com/successstories/successstoryresults.aspx?ci=7&pi=12&ai=0&gi=0

I know the impact that you and Les have had on me. Can only imagine how many other people could be encouraged, that have never heard of VR.com, and don't know the possibilities.

[stormrev]

Hi Mark, Tom et al

Great to hear of your progress and achievements - I'm hanging on to the memories of past runs to keep me inspired as I wait for sugery in the next couple of weeks...

Tom, I ran the Dallas Whiterock marathon a couple of times when we used to live in Fort Worth. I seem to remember it being a two lap circuit and reasonably flat around the lake.

Talked to a friend John in New Zealand on Sunday who had Ross Procedure in May 2000. Was back running in 3-4 months and is about to compete in the Rotorua Marathon in May - first since surgery but 13th Rotorua! He and I used to have some ding-dong battles over 10 ks ten years ago...

I'm certainly hoping to get back running post-surgery. Am struggling to walk up hills at present! We are in the process of adopting a greyhound (through the GAP programme) and "Chana" will hopefully help my rehab. though I think she may possess a little more speed than I do!

Good to keep in touch - maybe i can one day log some 'miles' across the pacific and we could meet in Hawaii for the Honolulu marathon!

Kind regards

Grant

PS It's a pleasant 80 deg today and fine down under!

[tommy]

Grant,

Good to hear from you.
I sent you a PM....crossed in cyberspace.

The "Rock" now starts at the new American Airlines Center near the West End. I meanders up through the Turtle Creek area past SMU, and cuts over to White Rock Lake. Once around the lake and back to the AA center passing pretty close to Baylor Hospital.

DC? Honolulu? hmmmmmmmmmmmm.

:D

[stormrev]

Hmmmm past Baylor Medical Centre? Spent 6 months there as a Chaplaincy intern while studying at Southwestern Baptist Seminary...

Sounds like an interesting new course for the marathon.

Regards

Grant

[Mark Wagner]

Hi Everyone,
Simon Gee is also a marathoner and was talking about doing the London marathon this Spring on an earlier post. That will be his second.
Kathleen Scully called me before the NYC marathon. It was an interesting call. I am not sure if she has ever posted here with VR, but I did tell her about the site.
Now we will have to come to an agreement here ... DC in 2005, Honolulu in 2006????????????? My wife could deal with a vacation in Hawaii!

Mark

[Mark Wagner]

Hi Grant,
I just thought I would mention my dog Zen, the border collie I adopted in November. At first I was worried he would slow me down. Let me tell you, he actually has improved my times. I find myself giving commands and talking to him while I run; and where he really wants to go that first mile it has helped not only in my times, but in the fatigue factor. I run him up to 8 miles, and am quite certain he could run a few more, but I worry about his hydration, and being hit by a car. Where I train, after 8 miles the road narrows with very little shoulder.
Good luck with your greyhound, just hang on! :D

Mark

PS Keep us posted on your upcoming surgery. "God be with you."

[tommy]

Mark,

Have you ever considered a career in sales?:D I feel my arm "gently" twisted .... like it needs a lot of twisting.

I'm gonna take one at a time. That's the way I approach the training. That's the way I'll approach the goals too. This is all still a bit over my head. I would prefer to start with a local marathon in Dallas (December 2004). Then we'll see about March. It's a great idea, and will be a great event. I appreciate the invitation.

Next step Cowtown 10k this weekend.

[Mark Wagner]

I hear White Rock is a good marathon. I met a lady online whom has run that marathon a few times now. The reality is, you most likely would be really pushing it to run two marathons that close together. Recovery time after your first marathon (especially at our age) can be tough. I did okay after my second marathon, but my first ... my knees hurt for 6 weeks, and the first month was pretty painful while running. That's okay Tom, their is plenty of marathons, and push to hard to fast, and you can find yourself on the sidelines for quite sometime.

In between marathons, I try to keep a 4 mile every other day base, with no more then 8 to 10 miles on my long runs. That 17 weeks before a marathon gives me all the mid and long runs I want.:D In between marathons, if I plan fun runs of 5-15k distance, I base my long runs on what I am training for and what's up next. I really think it is important to have a goal race or fun run in front of you. It keeps you out their running when you really would rather sit in your lazy boy with a remote in your hand.
More advice ... (whether you want it or not) ...have different courses to run. I run 4 different routes, some more challenging then others. I even flip a coin to pick which one I'll take. It kills the boredom and gives you some variety. You have a good base now Tom. If you have a base of 4 or 5 miles, and you have been running that distance consistantly for 4 months, just pick your marathon and give yourself 16 to 20 weeks depending on the training program you go with. I use the beginners marathon training plan from the Runners World web site. It has not failed me yet. Good luck. Mark :cool:

[tommy]

Mark,

All advice is welcome anytime. I very much appreciate your assistance. There is much to learn. Correction is appreciated as well. If you see me posting something stupid, feel free to bump me upside the head (not too hard, please - I bruise easily). And watch the editorials about age, young man!;)

Yes, the recovery time after a first marathon weighs on me. I would love to do it all. Dallas, DC, St Louis, Chicago, NY, Honolulu, Estes Park. But hold on there. One thing at a time. So far, in the large scheme of things I'm still so very early on the path, and a marathon is a dream. I've got some reality ground to cover first - literally - including some more weight loss, and continued discipline. But the seed is surely planted.

I adapted my training program from http://www.marathontraining.com/marathon/m_start.html
I modified it to run only 3 days per week instead of 4. That extends the time, but gives me more time flexibility. I also extended the "mileage build up schedule" phase to get me to 20-milers before graduating to "marathon training schedule". I should reach 20 miles about the same time as my next cardio follow-up late next month. I'll check in with him as well before I move to the next level.

I want to stay in the game. I was already sidelined by hernia surgery last fall. Between now and December, there is plenty of time to recover from a setback, should another one happen. There's also plenty of time to have some fun. In the meantime, I want to get as many miles behind me as I can before the summer heat.

My heart is saying "Go for it". My body is saying "Please take care of me". My brain is saying "Are you nuts?" My wife is saying "Be home for dinner.":D