Confronting Achilles with NSAIDs and Ice Today and Tomorrow

"Choices are the hinges of destiny."– Pythagoras

Shortly after completing the Way Too Cool 50 K. on March 10, Secretariat left for Southern California to visit his 96-year-old mother.  At that point, I decided to rehab my swollen Achilles.  I have had this overuse Achilles issue since 2010. Generally it begins to bother me after the first three hours or so of a trail run. Then, my discomfort comes and goes.  After a run, treatment includes incorporating ice and ibuprofen.  I ice for about half an hour every hour or so until bedtime.  I take 600 to 800 mgs after my run and again before bedtime.   By the next morning, I am generally good to go again. Since 2011, I have limited my trail runs to 50 Ks. or less.  I have remarked, to Secretariat, many times, that I felt much better running the shorter distances.

This time, for the past two weeks, I have incorporated the following rehab program: 1. I have limited my daily trail or treadmill runs to 5 miles. 2.  I have walked the uphills. 3.  I take 400 mgs of ibuprofen every four hours after my trail run until bed time 4.  I use an orthopedic boot daily 3 to 5 hours.

This program was an attempt to reduce my Achilles inflammation. So far, I still have inflammation. Once Secretariat returns, I plan to run longer distance trail runs and evaluate.

Another way to rehab is no running for 2 to 4 weeks.  At this point, I am not interested in that plan, or considering cortisone injections or possibly surgery.  I do not know anyone who has had successful injections or surgery. I’ll see you all on the trail.

Family Fitness, Mortality,Exercise Your Brain and Learning

Yesterday I felt mortal.  Secretariat and I went out on the trail for about four hours.  First, we ran to the arena to assist Linda with her horse Nails.  She has tendinitis in her right shoulder and is unable to mount her horse by herself so I helped her get on Nails.  From there we headed toward 3^rd gate.  After that, we ran towards the Dead Truck trail, crossed American Canyon Creek, and continued past poverty bar on the way towards Maine bar.  I was tempted to call it a day and head up the steep Maine bar trail climb but continued on.  Looking back, that would have been the smart thing to do since I was running in cement during most of the entire run.  Now it is on to Browns bar.  Normally I would run up Brown’s bar but not that day. Secretariat was waiting for me at the bridge.  He said he was there for about 15 minutes, and he also walked up most of Browns bar.  He said he was tired too but seemed to have more youthful energy than me.  We had more climbing to do before we finally reached the house. To no one’s surprise, within a half mile of home, I started feeling good again.  I was happy to reach home .I cannot remember having a run like that.  I probably have and of course it would be good to forget.  Upon reaching home, Secretariat had his beer while I added a chocolate supreme Lean Pro-Matrix-a next level protein solution to my smoothie for recovery. I purchased this product from my friend Marty.  I will provide feedback about this 34 gram protein supplement after a trial.  Anyway, today might be a rest day.

I will bet that you will love this bit of information found in Time magazine dated January 16, 2012.  Researchers in the Netherlands reported that children who get more exercise, whether at school or on their own tend to have higher GPA’s and better scores on standardized tests .  Their conclusion was based on 14 different studies of physical activity and academic performance.  Guess what, the more the children moved the better their grades were in school, particularly in the basic subjects like math and English and reading.

Further, the Centers for Disease Control and Prevention reported that students need about one hour of physical activity every day to remain healthy; only 18% of high school students meet this weekly requirement   According to a 2009 survey, 23% of students had not exercised at all during that period.  We know that physical activity can improve blood flow to the brain, fuel memory, attention and creativity, which is essential to learning.  Exercise releases hormones that can improve mood and suppress stress, which can also help learning.

Is anybody listening? Hopefully, this information will not fall on deaf ears.  Is there a coincidence that shows that standardized test scores in the United States is dropping compared to the rest of the world.  However, our student obesity problem is growing in the other direction.  Test scores drop as body weight rises. Inactivity increases and body weight increases.  This nation is getting heavier and dumber.  What are we going to do about it?

Placebos,Mind Body,Expectancy, Depression, and Trail Running

A couple of comments about Saturday’s trail run “to Cool and Back. “First and for most there is disagreement about the number miles for our run.  Secretariat seems to think we ran about 18 ½, while I believe that the distance was at least 20 miles if not more.  In any event, it was a fun run.  As it turned out Secretariat, Chris Turney a.k.a. Alpha Schnauzer, and I did the running.  Lucky for us, Linda and Michele met us In Cool, for our aid station.  It was great to see them there.  I thank you both for coming to Cool and being there for us.

  On this particular day, there was a lot of self analysis as Secretariat exposed many childhood memories.  There was lots of laughter, in hearing the stories and it was much fun.  Secretariat had to be home in the early afternoon so that gave him an excuse to run hard and fast as if he needs an excuse.  As it turned out, Secretariat and the Alpha Schnauzer got out in front, for good, after crossing Highway 49.  Eventually, l lost sight of them but I kept my pace and I was okay with the reality.

While I was walking up Maine bar (a nasty steep climb) a young 31-year-old runner - Heidi caught up to me.  We chatted until we reached the recycling center, and from there, she headed home on a different trail.  From the recycling center the distance to my house was approximately a mile.  Just prior to reaching my house, I caught the   Alpha Schnauzer, out of water and trashed.  Secretariat said he was about half an hour ahead of us, and he was smiling as he told me. Of course he was smiling because he is so happy. Let me add that I was happier than Alpha Schnauzer.

 I have some more information pertaining to last week’s blog regarding the powerful mind-body connection.  Previously, I gave examples of how mind-body influences behavior.  From my research on expectancy to present-day studies regarding placebo, the data and findings are impressive.  I commented that, in my research, the “expectancy” held by the individual predicted how that student was going to perform on arithmetic task.  If the student expected to do well on the task, he did just that.  By the same token, another finding of significance is that the use of positive feedback resulted in better performance on arithmetic task compared with the use of negative feedback. We believe that positive feedback can influence attitude, and belief resulting in better performance compared to negative input and feedback.  That is not to say that negative feedback never works.  However, I would rather have a steady diet of positive feedback than daily negative complaining. How about you – what do you prefer to hear?

Research studies –Parkinson’s disease, published in 2001 found that a placebo was effective at improving Parkinson’s disease symptoms.   In that study, the placebo actually induced the brain to produce greater amounts of the dopamine neurotransmitter known to be useful in treating the disease.   In studies related to depression, it is estimated that 30 to 45% of patients responded very well to a placebo.    Fertility rates have been found to improve in women getting the placebo. .  One study, a recent randomized trial of women with poly cystic ovarian syndrome, found that five of 33 Pregnant while taking a placebo over a six-month period, got pregnant, compared with 7 of 32 that received medication.  In essence, there were no statistical differences between the two groups. One explanation was that the women given the placebo likely experienced a decrease in stress.  Other studies have demonstrated pregnancy rates as high as 40% in placebo groups.

Additional research findings will be presented on mind-body in tomorrow’s blog.

On another note, Secretariat, and I are attending a luncheon presentation for the Sons in Retirement.  I have been invited to give a talk.  The talk today will be on Anti-aging Secrets.

If The Future Is Not In Your Life Equation, You Are In Trouble

"Attempt easy tasks as if they were difficult, and difficult as if they were easy; in the one case that confidence may not fall asleep, in the other that it may not be dismayed."– Baltasar Gracián y Morales

 How open is your window?  How much time do you have left?  According to US census figures, the number of people aged 90 has nearly tripled since 1982 to 1.9 million.  Further, the 90+ age group is projected to increase to 8.7 million by mid century.  A century ago, fewer than 100,000 people reached   age 90.  Age increases are likely attributed to better nutrition, advances in medical care which has reduced heart disease and stroke.

Which states do you think have the greatest number or proportion of 90 year old youngsters?  Did you guess North Dakota, because that state led the list?  North Dakota has about 7 percent of its 65+ population over 90 years of age.  Did you guess, Connecticut as the second state?  Iowa and South Dakota followed.  In absolute numbers, of course, California, Florida and Texas led the nation in absolute numbers-each had more than 130,000 youngsters. These statistics were found in the November 18, 2011 edition of the Wall Street Journal.

So the population is aging, which means that we have to be smart and take care of ourselves.  Are you doing all that you can, as you age-are you taking care of your body and your mind?  There seems to be enough information about the dos and don’ts that is readily available.  It is obvious that some people need more than information.

During the resolution run on New Year’s Day, Marty and a 60 something James ultra runner were talking.  By the way, he was one of seven males in Secretariat’s age group. I told him about my second book having to do with mental toughness.  He thought that by the time you reach your 60s, as far as running is concerned, it becomes more difficult to leave the house and go out for your morning run.  He may be right.  I may be an exception since I do not have that difficulty.  If you have a goal or” on a mission” that may partly explain the difference.  I have a mission.

I was pleased that there were four males in my age group for that 10 mile run.  There are five  in my age group, so far, on the Way to Cool 50 K. to be held in March 2012.  On a number my runs this past year, I was the only one in my age group.  This may seem contradictory, but there are more people running and the running group seems to have aged.

Hopefully, if you are already exercising-cardio make sure you keep it going.  If you are having difficulty getting out the door, take a look at some of your rationalizations.  See what you can do to change your behavior.  You may have to talk to somebody, join a group, to figure out what will assist you.  Of course, thinking about the future and having a concrete goal easily measured is another part of the equation. I emphasize future and goal setting to be a major key for behavioral change. If the future is not in your life equation, you are in trouble. Read about some of my friends in my book, and hopefully that will help as well.

Rev. Al Sharpton,Joe Scarborough,Warren Hellman,and Tevis Cup

Rev. Al Sharpton is currently 57 years old.  He claims he weighed more than 300 pounds from the late 80s through the 90s.  He lost 30 pounds in 2001, while jailed for protesting the U.S. Navy bombing exercises on the island of Vieques, Puerto Rico, and then fasted for nearly 40 days.  His weight ballooned back up, and in 2005 he changed his diet.  He gave up meat, occasionally ate fish, and hired a personal trainer to help him get into a workout routine.  In six months he lost 15 pounds, 5 inches off his waist, and 6% of body fat.  Now he is down to hundred and 76 pounds.  He says.  “You live seven days a week that means you should exercise seven days a week.”  His trainer helped him get on track, and now he is his own policeman.  His workout starts by warming up for 10 minutes on the stationary bike and then jogging 30 minutes on the treadmill.  He stretches on a stability ball, performing a few sets of crunches on the ball.  Sharpton’s diet changed as he has cut out fried foods and most starches.  Normal breakfasts consist of two hard-boiled eggs, orange juice and coffee.  Lunch is a  salad of lettuce, cucumbers, tomatoes, and onions with balsamic vinegar dressing.   He has a mid afternoon low fat snack from Starbucks. His evening meal is a small salad or eggs.  He claims he watches the morning Joe show with host Joe Scarborough.  He adds that this is his morning inspiration because it gets me so angry and ready to go to work.  So when I am on my bike or running, I think of my counterarguments to his conservative ones.

Sharpton’s advice includes:  “I tell people to practice visualization.  See yourself as your best person physically, and then chisel yourself into that person.  You have to be your own sculpture.”  He says the hardest part is conquering your appetite.  “I changed my diet cold turkey, but suggest people change their diet incrementally.  Maybe cut out the ice cream, pizza and the fried chicken. Try to do without for two weeks and challenge yourself to take out other things.”   I need some sweetness; I put Stevia in my lattes.” I remember how I would feel when people would make fun of my weight.  I would use those memories, tell me stay on track.”Sharpton is a host of MSNBC’s politics nation and the nationally syndicated radio show “Keeping It Real with Al Sharpton.”  This article was found in Health and Wellness in the Wall Street Journal Tuesday, December 6, 2011.

On yesterday’s 6 mile run with Secretariat and Chris Turney, the three of us talked a lot about Warren Hellman.  We all knew that he was wealthy, but none of us knew the extent nor did we have any clues into how the part philanthropy played in his life with the possible exception of ride and tie. Secretariat is on a mission as he is running well, and his recovery time is excellent.  I tell him that he should think about entering Way Too Cool again and that he is going to pace me for a longer distance this time.

The Tevis store is going to sell my book, and Roger Yohe (10 time finisher of Tevis) believes it will sell well at the AERC Convention this coming year. Go visit the Tevis store. "No man can think clearly when his fists are clenched."– George Jean Nathan