Wasn't feeling terrifically great on Monday and Tuesday! I was thinking it was sympathy pains for all the IM triathletes in Arizona. Well, Wednesday felt horrible. Got in to see the doctor! Shook his head a lot, listened to my lungs and pressure points around my head (sinus cavaties). His diagnosis: Sinus Infection most likely due to prolonged inflammation from allergies and a lung infection. He is speculating that the lung infection was a result of the surgery. He said I was so damn strong that I probably had been carrying this around with me for a while, but it finally wore me down!

Was a busy week last week!

Tuesday - 22 mile spin. Kept HR at 136 Average
Wednesday - 4.25 Mile Run....got outside...was GREAT to get out on the trails! This was after physical therapy for my shoulder
Thursday - 6 Mile Run .....couldn't help myself....it was nice and warm.
Friday - Got wet! 1000 yd kickboard workout. Harder than it looks! Physical therapy in the afternoon!
Saturday - Spent time with the wife....Exercise/Life Balance
Sunday - Ran 7 miles .... hilly course and then watched live feed of Ironman Arizona. This was the April 2008 version that I will be doing in November on the same course. Was wickedly hot .... high 90s and 20 mph winds....just brutal conditions.

Woooo Hoooo! I actually got back into the water 40 days after shoulder surgery....well, I got wet at least and used the kickboard for 1000 yds. Kickboard was kept under my chest so as not to extend the arms/shoulders out in an unstable position.

What was real cool was this workout. Ran 1.75 miles from home to the pool, did the swim workout (1000 yds. with the kickboard) and then ran 1.75 miles home. I threw my fins, swim trunks, swimmers schammy, and a small towel into a "transition bag" and carried it like a knap sack. Ran in my running gear, changed into my swim trunks at the pool and when finished, changed back into my running gear. Loved this workout....gave me a purpose for running....running to the pool and runnnig home. Took different ways going to the pool and going back home. Both ways had hills or inclines.....really! :)

Physical Therapy has been going well. No pain and lifting weights with physical therapist's guidance. Won't let me lift weights without his supervision.

I've been running......25 miles this week; 3 spin sessions for approximately 60 miles according to the spin/stationary bike. Got clearance today to get back in the water with kickboard only and kickboard NOT extended....i.e. underneath the chest. My gils have dried out....can't wait to get wet again.

Physical Therapist said I was doing all the work, but fearful that my shoulder would rip. I've got a high tolerance for pain, so if it rips, he or I may not know it because I'm not feelin the pain! Sooooo he is being extremely cautious....I think this is a good thing!

Howdy everyone!

Overall, my first physical therapy went GREAT! Arrived per instructions (see I do listen) at the PT office 10 minutes early to complete all the forms and info...as I walked in to the waiting area, I was immediately awashed with sounds and shrieks of pain! Ooooh GREAT....my first thought was, I'm outta here! Second thought was, I'm outta here! Third thought was.....tooo late, they called my name to come into the dungeon!

I am greeted by my physical therapist.....oooooh noooooooo...this giant is going to hurt me. He had to be 6'5" plus and must have graduated multiple times at once from Global Health and Fitness University! My fourth thought....didn't get to formulate....he started examining my shoulder....ever so gently! Level of fear now diminishing. Never felt any pain during the initial palputation of the shoulder. Then he became almost giddy! He couldn't believe that I was 29 days post shoulder surgery, having a relatively pain free movement. Started me on some physical therapy weight movements with pulley weights. Had me walk swinging my arms naturally.

Started running on 3/18.....Ohhhh it was GREAT to run again! Tested running on the treadmill on Monday (3/18) and a longer run on Tuesday (3/19)! Felt good! Got on the spin cycle on Wednesday morning and then ran the Rose Bowl on Wednesday night! Thursday was another 3 mile run. Friday off! Ran Saturday and took Sunday off! Sooooo it was a good series of runs.

Not 100% on the run yet! Just taking it easy and slowly getting back into running and spinning.

Start physical therapy tomorrow (3/25).

So I'm thinking....running and spinning and ????? (hmmmm maybe kick board)....ohhhh my....already?

Got clearance to remove sling when I'm at home...need to wear the sling when out in crowds. Begin physical therapy next Tuesday! Wooooo Hooooo! Doing physical therapy type exercises per docs orders at home...one involves facing the wall about 2" away....and walking my fingers up the wall...like "let the fingers do the walking through the yellow pages". I can get my hand up to eye level...big improvement...first time was up to chest level.

With doc clearance, I can start running tomorrow....can't wait!

Happy St. Patrick's Day to everyone!

Rich M
Cyclingmaniac2004@Yahoo.com

Recap of Friday: 03/14/2008

Well, while I'm laid up a bit, I've had an opportunity to play in the kitchen..... Chez Ric'hard is open(?). My French Canadian mother-in-law pronounces my kitchen with a very classy name!

Followed a standard 1st four meals for the day. For dinner, made a crockpot beef meal with a great presentation!

Placed in a crockpot a lean piece of london broil with a mesquite seasoning and finely minced tomatoes and 2 cups of water. Cooked for a 6 hours....the aroma was wild...
Served that up with blanched asparagas and a lite caesar salad. Yummmers!

Walked for a couple of miles last night....weather is changing and was a little cool last night for So Cal.

Was able to get to the gym for a spin class today. Felt good to spin...even did some of the hill segments of the class...until I almost lost my balance and fell of the spin cycle....wouldn't that have been embarrassing! :)

Followed a solid nutritional plan today....dinner was whole chicken in a crockpot with carrots, celery and onions with bay leaves. Served with Salad. Had an apple for dessert.

Was a good day! Hopefully will be out of the sling by next Tuesday or Wednesday? Hoping at least!

Rich
Cyclingmaniac2004@Yahoo.com

Will try to keep it brief!

- Staples out yesterday
- Surgeon put me on 600 ibuprofen every 4 hours
- Logged 6 to 7 miles of walking in two days
- Shoulder stiff, but range of motion continues to improve
- Because of surgery, bicep/shoulder muscle was detached...basically feels like a loose slab of meat....will take a lot to recover beginning with 2 lb weights (docs orders).
- BIG EVENT.....able to sleep in bed instead of sitting up. (Had been sitting up sleeping for last 14 days because the pain was too much laying down flat on back.) GREAT night sleep!
- Actually put a buttoned shirt on today for first time...was putting shirt on over the shoulder....not putting arm/hand through shirt sleeve hole.

Stationary bike that is! Wife took me to gym and was able to spin on the bike for 45 mins. kept a 19 plus easy mph pace. wasnt worried about pace,distance....just getting the legs moving again. also concerned about not moving shoulder...found that the bikes where you are in a more seated position jostles the shoulder....moved to more upright seated bicycle which worked much better.

on the road to recovery.....and i am blessed to have such a wonderful wife that is taking GREAT care of me.

What we take for granted in our day-to-day life....and i forgot after chemo snd all the help i needed to simply get out of bed. recovering from last tuesday's open shoulder surgery....

here is a pic, but don't open if you don't like to look at pics of incisions andd staples.

http://i32.tinypic.com/10za146.jpg

this evening, wife is taking me to the gym so i can start spinning on a stationary bike. Can't wait!!!!!

Rich

i'm o.k....went right to open shoulder surgery... 3 1/2 hours ....bandaged, medicated, and packed in ice. was suppose to be outpatient surgery....they kept me for a couple of days...more damage than anticipated. will report more....got home this morning....tired and going to take nap

Finally got the surgery scheduled to remove part of the collar bone and clean up the rotator cuff (tears and damage). Surgery is scheduled for this coming Tuesday! Will find out potential physical therapy on Monday during pre-op and surgery review meeting. Hopefully will be back on bike trainer by Saturday following the surgery. I'll be out of the water 3 to 4 weeks minimum.....recovery 12 to 16 weeks which will be in time to start Ironman Arizona training! Phew!!! I'll keep you posted on recovery!

This is just a small little hurdle! Nothing too major or nothing that will slow me down! I'll be back on the bike as soon as I can!

Great run this morning before work: 5 1/2 Miles in 55 minutes followed by 35 minute weight workout....quads, calves (or is it calfes......I never get that right!), hamstrings, abs. 15 minutes of stretching and some yoga moves! GREAT way to start the day and get the engine running!

BREAKFAST:
3 egg whites
1 cup potatoes/green bell pepper
1 banana

SNACK:
Tofu
1 Med Orange

LUNCH:
Salad with Tofu and Hardboiled egg whites
Balsamic Vinegar

SNACK
Protein Drink mixed with oatmeal

DINNER
Turkey Burger Patty with sliced red onion and cottage cheese
Salad with Asparagas spears...Olive oil/red vinegar dressing

Howdy! Just checking in with a quick report!

Running and cycling going well with some strength training intermingled! At only 185 miles on the bike for the month of February and I am at 75 miles running! Being very careful with food intake!

Breakfast
Wheat toast w/ Tofu sandwich
1 Banana
1 cup coffee w/ Non-Fat Milk.....couldn't resist...my one vice is coffee!

Snack
Protein Drink w/ Oatmeal

Lunch
Taco Salad (258 Cal) .... Cafeteria has to now post nutritional values for all items....helps make choices easier when I don't have chance to make my own meals

Snack
Tuna fish...3 oz mixed with cottage cheese

I could sum this race up in one word: WET!!!!!!

I was all set for a good race....cool weather...expected some rain, but come on......somebody really ticked off the rain gods because it was a torrential down pour for most of the morning.

Came prepare with a poncho....was planning on wearing tri shorts, but at last moment decided to throw on running tights that I had in the back of the car. Glad I did.

Temps: 40 degrees with 15 MPH steady wind off the ocean. Rain was coming down side ways! Not ideal conditions. Almost decided to call it a day before the race 3 or 4 different times. Raced anyways.

What an epic month for base training....438 miles on the bike, and 131 miles running....had a long run on Monday at 11.5 miles.....I was stir crazy after all of the rain!

Started tapering today for Sunday's (2/3/08) Surf City Half-Marathon. Setting up a sports massage to loosen up the legs on Friday afternoon....has always helped in previous races. Need to run fast enough to finish the race, cool down, get in the car and drive home in time to make it to a Super Bowl Party......wooooo hoooooo!

Looking forward to the Surf City Half! It is a GREAT event....this year they are predicting a little precipitation....OK a storm is coming in late Saturday(?)/Sunday morning(?), but what the heck!!!!!!

We are between storms here in Southern California and took advantage by riding 60 miles to Seal Beach and back followed by 7 1/2 Mile Run. It was a slow run, but I got it done. It was a little cool....it was in the 40s (not enough lycra in the world to keep you warm enough), but it warmed up into the low 60s(?) by the time we got to the run!

No update on surgery....docs still working through insurance and scheduling....hope to hear early this upcoming week.

As I type this, the rain has started pouring. I'm in an area that is predicted to get 6 to 10 inches of rain....we are on the upslope of the foothills/mountains. We are sandbagged and ready to go, but don't expect much of a problem at all.

Julia complimented me with the following statement: "You're something Rich, nothing can slow you down!" THANKS, Julie....I'm blushing!!!!!

Here is some insight:
Sometimes you just don't know why peoples' paths cross....hopefully I can encourage others. My shoulder issue is minor in comparison to my diabetic condition and the cancer issues. It doesn't slow me down and in fact, the exercise regime that I employ has been instrumental to my recoveries and managing my diabetes. And being 325 plus lbs. over 7 years ago seems so long ago....I can't imagine carrying over 125 lbs. around.