The Weather Can Never Derail My Plans

It’s Monday, May 21, 2012 – the weather is cool, dreary and rainy. Compared to yesterday the thoughts of running in NYC became an afterthought. My original plan was to run the pavement at Hudson River Park. But over the last few days I constantly checked the weather report through my “Weather” phone app. For the first few days last week, the ten day forecast appeared to be clear and sunny. Then as the day drew closer the weather periodically changed from sunny and clear, to cloud, to rain. OUCH!

Yesterday was the pinnacle of my academic career. I graduated with honors from a Masters Program at New York Institute of Technology. The day was beautiful and not a cloud in sight. The commencement was filled with uplifting words from NY Senator Charles Schumer as well as those honored with honorary degrees. The Class of 2012 had a great time. What a day!

After Two Years, I bid my alma mater farewell. After earning my Bachelor’s from NYIT in 2005, I now hold a Master’s Degree from NYIT in 2012.

As my family and I walked toward our vehicle I thought about the plans for the rest of the day. We left Long Island and headed the long trek back to New Jersey. Before shutting my phone, due to low battery, I once again viewed the phone app. Unfortunately the likelihood for precipitation on Monday reach 70%. At that point I was disappointed. Within the last week I bought running gear from my favorite store, City Sports. It was the first time since last March that I dedicated my resources on running gear (ie, running shoes, shorts, compression socks, dry-fit running shirt, etc). To add to that I even opened the Garmin Forerunner 110 watch I bought last March. For once I was going to put that watch to good use. Unfortunately I was not going to get the opportunity on Monday.

During a wonderful early dinner with my family, I literally came to the conclusion, “why not run today?” Afterall Monday should be a washout. I set out to do just that. However, considering how busy my Sunday went running in NYC would be out of the question. My impromptu fallback plan was to run on a track in my neighborhood.

An hour passed after dinner. The time was 5:30 in the early evening and I went from shirt, tie and slacks to running shoes, running shorts, iPod mini and for the first time, my Garmin Forerunner. I went to the nearby track and ran four laps. After feeling a bit nauseous I continued to run. But after that fourth lap I realized I needed to run elsewhere. Like Forrest Gump I ran because I wanted to run. Unfortunately, while I ran the equivalent to a 5K (3.1 MILES) in 31 minutes, I wanted to hurl. Sorry for the TMI moment. My biggest mistake was running an hour after a filling meal.

After running for 3.1 miles, mentally I felt great. Had it not been for my ailment, I would have ran an additional 3 miles. Despite the ailment I not upset. Yesterday was the first time I ever ran a 5K. I was elated. Afterwards, I walked an additional few miles. How many miles? I do not know, I ended the setting on my Garmin watch. I walked for the pure enjoyment.

I arrived home after a few hours and could not find the strength or energy to shower. After an hours, yes an hour, I gathered whatever strength to shower and ultimately pass out on my couch. The weather that night was calm, serene and peaceful. And yet, I still felt surprised to hear rain drops Monday morning.

So much for my run on Monday – thankfully I went for a run late Sunday afternoon. Despite doing an early morning errand, and getting caught in the rain, I managed to get a workout on Monday. On my way to the gym, I saw this image which I took with my Instagram app. Talk about night and day – yesterday was picture perfect, today was dreary and gloomy. Take a look for yourself.

Downtown NYC – One World Trade Center covered in fog. (May 21, 2012)

In hindsight, today was not a complete wash out. I ran on Sunday and received my Master’s Degree. And on Monday I worked out at the gym and took a really good picture as I was on my way to the gym. All in all – it was a win-win.

Until next time.

Jorge

The Last 14 Months – A Half Marathon Timeline

Happy Mother’s Day to all the mother’s out there.

Prior to spending the day with my mother I had an early morning workout with my personal trainer, Mitch. We focused on upper body training with free weights and cables. I put a lot of effort into the session. To make a long story short after the session, I decided to get a quick run on the treadmill. In 30 minutes I completed the equivalent of a 5-K on the treadmill. Not too shabby.

I then started reminiscing of the events that lead me to today.

February, 2011 – After a long run on the treadmill I felt some discomfort in my right hip and groin. I opted to rest for two weeks. Two weeks later, I returned did not feel any better.

March, 2011 – After seeing an orthopedic doctor, he requested an x-ray, which revealed a condition on both hips called femoroacetabular impingement (FAI). He told me that with physical therapy and continuation of my workouts I would be fine. I believed him at first. After telling my best friend, she mentioned her colleague had the same condition as I had. She recommended I seek a second opinion. Only catch this doctor was in demand. In March I stopped working out for six months.

Late March, 2011 – Landed a second opinion appointment with Dr. Bryan T. Kelly at The Hospital For Special Surgery (HSS). To no surprise, I scheduled my appointment for the day after Memorial Day.

May, 2011 – He requested a CT Scan before the appointment. Afterwards I met Dr. Kelly and his staff at HSS. He checked my range of motion and discovered some decent range. He too confirmed FAI, but put me at ease when he recommended physical therapy. That day I met Jeremy Crow, STAR Physical Therapy. They both recommended PT before even considering surgery. My condition at that time was not as severe as other cases. After completing the consultation he recommended I see him in August for a follow up.

June, 2011 – I began STAR Physical Therapy with Jeremy Crow and Amanda Wohl. They treated me well. After exchanging pleasantries they had me working. The first two weeks felt great but soon after I began to regress.

August, 2011 – My follow up with Dr. Kelly. He recommended I get a hip injection. The injection would determine if the discomfort is coming from my hip or back.

Mid-August, 2011 – The hip injection determined the discomfort was coming from my hip and not my back. Dr. Kelly recommended surgery. I agreed. And on that day I made up my mind on when to get the surgery. Later on that week, I spoke with Dr. Kelly’s staff member on scheduling the surgery for December 19.

September, 2011 – During my last consultation, Dr. Kelly recommended I return to the gym. On Labor Day, I returned to the gym. It was a bittersweet and monumental return.

December 19, 2011 – Surgery. It was the beginning of living with a perfectly normal yet surgically repaired right hip.

December 21, 2011 – I started physical therapy with Jeremy and Amanda. It was an arduous ride at first but I soon regained my momentum.

January 17, 2012 – I returned to work. Walking in NYC with one crutch was not easy. But thankfully the NY/NJ area endured a mild winter.

January 31, 2012 – Six week post-op follow up with Dr. Kelly. He checked my range of motion and was as content as I was. He then cleared me to return to the gym. (Writer’s note: I did not return to the gym until March.)

March, 2012 – I resumed my workouts. Returning to the gym was not easy but it certainly was not difficult. For the first few weeks I opted for elliptical training.

Mid-March, 2012 – I purchased 20 personal training sessions with Mitch.

May 1, 2012 – After four months I completed physical therapy. I am blessed and grateful for Dr. Kelly, his staff at HSS, Jeremy and Amanda from STAR.

After all this, I am now going to enjoy the summer and the autumn. In December, I will prepare for the same procedure, but this time on my left hip. For the interim, I will enjoy sporting events, run a 5K or two, and proudly accept my Master’s Degree next Sunday from NYIT. I have a busy schedule ahead of me. I could not be any happier.

It’s Go Time!

 

 

Measurements

Today I woke up feeling good. After yesterday’s 9+ mile walk I expected to wake up sore. Needless to say I anticipated to get in my cardiovascular workout and personal training session late in the morning.

On May 20th, I will walk down the aisle and accept my Master’s Degree. The road to May 20th started back in March when I made my return to the gym. At that point I hit the lowest point in my health since 2008. Granted I did not significantly gain weight, but at the same time my confidence took a hit. In January, I returned to work after a one month recovery from arthroscopic hip surgery. While recovering my wardrobe consisted of hoodie sweatshirts and sweatpants. If you own a pair or two you will know they are comfortable no matter body shape. But after being cleared to resume to the office, I had to give up the hoodie and sweatpants for my old dress shirts and slacks.

Returning to work was a thrill. Being home with cabin fever for a month would make any person eager to return to his or her life. However, I feared about putting on those slacks. I did my best to maintain a healthy diet; however, keep in mind, I had the procedure during the holidays. Being inactive during the holidays was a major blow. Upon putting on a pair of slacks in January, to no surprise my slacks barely fit.

Again it was a bit discouraging, but a sense of optimism arose. I thought to myself, “If I could lose 100 pounds, then I can regain my old-new shape.” But to get my “old-new” shape, I needed to bide my time between January and until the time I would be cleared to return to the gym.

My goal was to return to the gym by April and prepare for graduation and my second hip surgery. To my surprise, again, I was cleared to return to the gym sooner than expected. After seeing Dr. Kelly for my 12 week post-op follow up he recommended I could return to the gym on a limited schedule. Returning was not easy but it was not hard.

At some point in March, I bumped into my old friend and personal trainer, Mitch Heard. At this point he had left the NYSC to train people on his own. What started out as small talk ended up as a partnership again.

On March 18th the partnership began. Despite my limitations, as I still recover from hip surgery, I did not miss a beat. For the interim we are focusing on upper body training. Most days I am sore, other days I do not feel a thing. But I know when I achieve my goals I can look back and laugh on my psyche from January.

As I close this, the week after my first session with Mitch, he took measurements. The plan, as with any training, is to progress into a healthier and fitter me.

Here are the measurements from March 25th:

Weight: 161

BMI (Body Mass Index): 23.1 (Considered Average for Adult Male) **Mitch used a body index meter

Arm: 11 7/8 inches

Waist: 32 5/8 inches

Abs: 36 5/8 inches

Hips: 38 inches

Leg: 18 1/2 inches

My next measurement day will be the week before graduation (May 13th).

Until next time. Peace out!

Where Have I Been?

Hello folks -

The last month has been a blur. Okay not really. Nevertheless I have abandoned this blog due to something called “the real world”. While my career beckoned, I still kept my eye on the prize.

In the time I have been cleared to return to the gym, I have devoted a forty hour work load at the office and also devoted close to ten hours per week at the gym. Needless to say while I feel great I am a bit worn out (physically). Am I doing too much? Maybe. But keep in mind I am close to four months removed from arthroscopic hip surgery. My body is no where near where I want it to be. Maybe this is a reason why Dr. Kelly and Jeremy have been adamant on not wanting to overdo anything.

For the time being I am doing my best not to overdo a damn thing. I do have my good and bad days. There are days when I listen to my body and then there are days when I have a great workout but feel exhausted.

For instance I had a great workout. For the second time this week, and subsequently the second time since December, I used the stair master. On Wednesday I got re-acquainted with the stair master. Let’s just say it took a lot out of me. But today, I managed to hold on and complete over 60 minutes. It felt great.

After my cardio workout I stretched the hip and afterwards did some light weight lifting. All in all I had a great day.

Today I enjoyed the lovely weather in the NY/NJ area. My initial goal was to walk around Hoboken and take some pictures. Boy after a great workout I ended up walking through four cities. As of this writing, my feet are sore.  Why? Since I was wasting the battery on my phone by using Instagram (this is a story for another day), I opted not to use my usual app (Map My Run). However, I just calculated the walk on the app’s website. According to the log I just crated, I walked for a total of 9.84 miles. Am I crazy? I think I am.

Tomorrow will definitely be a low key cardio workout. But Mitch, I am putting you on notice. Let’s rock.

FYI – On Sunday, I will provide you with my measurements. The measurements we took will be used as the barometer of where I hope to be by graduation and then in December.

Until next time. Be safe and well.

Project Graduation

I have not set foot inside a classroom since December; however, I am officially on the road to graduation. On March 8th, I received an e-mail from New York Institute of Technology (NYIT). After two years I completed my masters program – and upon submitting my portfolio and subsequently receiving approval from my advisor, I will graduate with my class on May 20th.

Even though I am not shocked by this news, 2012 is off to a rocking start to the year. For the record I did not mean for the last statement to sound conceited. Fact is I worked hard for this masters degree. For two years I dedicated myself to my career, my education and my health. All three will play an important role this year.

As I continue to recover from arthroscopic hip surgery (three+ months since the surgery), I have received clearance from Dr. Kelly and my physical therapist, Jeremy, to return to the gym. Of course that piece of information is nothing new. What is new, I intend to use my graduation as the motivation I need to get back into shape. Last year, I dedicated my workouts to the NYC Marathon. But around this time last year, my life changed. I was diagnosed with Femoroacetabular Impingement. The diagnosis stalled any aspirations of running the marathon, albeit temporarily.

Three months after surgery, and two weeks after receiving approval for graduation, I am back at the gym and dedicating myself to look good come May 20th. Yes, graduation has become the motivating factor in wanting to be healthy. Do I really need the motivation? Not necessarily. But having this as motivation helps. To add to that I recently re-enlisted the help of a good friend and old personal trainer.

I have known Mitchel Heard for two years. He was instrumental in my good health prior to my FAI diagnosis. And now that I am over with the first phase of my procedure, I am working on getting fit and healthy for graduation. On top of that I will also use this motivation to be as healthy going into my second surgery this December.

Mitch was a trainer at the New York Sports Club (NYSC) for a number of years. I worked with him after my original trainer left the company – and on his recommendation Mitch ultimately became my personal trainer. Over the months we became friends and after a few months of his training methods I noticed improvements. I owed a lot of my initial success to his guidance, advice and methods.

Here we are two years later, and while he no longer works for NYSC, I once again asked Mitch if he still did personal training. He still does personal training. And after a brief discussion we both agreed to collaborate again. Personally, while I am happy with my current gym membership, I feel the personal training staff will not meet my expectations. To re-sign with Mitch was a no brainer. He knows what I am about and I know his methods.

After some back and forth dialogue with Mitch, we agreed to start training today.Project Graduationhas become my rallying cry. Focused on regaining the fitness level I had prior to my surgery is my goal. I know between now and May 2oth I will succeed – and with my friend guiding me on the path to healthy living I will meet my goals.

My day started out at the NYSC doing some light cardio. But once the clocked hit 12:30 I began my first training session. I learned I have a lot to overcome. I do not see that as a hindrance but instead I see that as motivation.

Yes we started out with light weights but in due time the number of plates will increase. I felt great after this first set – and while I used this machine for the first time in months my arms felt like jello. Oh by the way our sessions did not take place at the NYSC, but instead at the Hudson Athletic Club in Hoboken.

I loved the facility. In my opinion the gym is not your typical gym. While they do offer the traditional “gym” membership, they do allow independent trainers to use the facility for a fee. In essence he charges a package which is comparable to other personal training packages but instead of being committed to that particular gym, Mitch and his customers can train at a variety of gyms including the Hudson Athletic Club. I hope that made sense.

Unlike the NYSC, I had the whole gym to myself. Typically I usually have to find an alternate machine to use due to the initial machine I waned to use in use by other members. Mitch and I did not get that at this place. What a great session.

I did not realize how fast the session went. We did a lot and while I am not comfortable working on my lower body, I am content with today’s session. On Tuesday I will ask my physical therapist on my limitations for lower body training. When I am not lifting I am focused on my therapy by doing cardio and therapeutic hip exercises. But come Tuesday I will ask Jeremy and Amanda on what restrictions I have for my hips.

I am back and I am ready for the challenge. This will be a great ride. I’ll keep you posted folks. Project Graduation has commenced.

Until next time folks. Comments are greatly appreciated.

Three Minutes of Bliss

The Kentucky Derby is considered the fastest two minutes in sports. However, I had my own version. Granted it was not quite two minutes but instead it was the fastest three minutes in physical therapy.

Yesterday during my 12 week post op follow up Dr. Kelly cleared me to resume running. Okay he gave me some restrictions – but the fact I can begin my training is a God send.

Honestly I have no idea who was happier to hear the good news. First there was Dr. Bryan Kelly who seemed content with my recovery. Then there was Jeremy Crow who is my physical therapist. But in the time we have known each other he has become a coach and a friend. Of course I can say the same about Amanda Wohl – more on that later. Lastly, was I the happiest?

The winner is…All four.

All I needed to hear was you can move forward. With Jeremy’s guidance I will start the treadmill for the three minutes. It is not ideal but I have to start somewhere.

Prior to the end of the consultation I asked about my left hip. Dr. Kelly asked if I had a surgery date in mind. Of course I said “December.” With that he then reiterated you can hold off on the surgery but do not hold off long enough. He said holding off to December will be keen since he does not believe my labrum is as damaged as my right. But recommended to get the procedure when I can.

Quite frankly if summer was not around the corner and I was not graduating in May I would have opted for the surgery now. My left hip has been a sore spot as of late.

With that we parted ways until my six month post op follow up in June. By then I will have a decision on my December surgery date.

Later that evening I saw Jeremy and Amanda for my regular Tuesday physical therapy session. Amanda approached me with a huge grin. She says, “I heard the big news. You are going to run today. Jeremy excitedly told me.”

To witness all of them be as happy for me to run made me feel great. However I would not be where I am at without their support and guidance. I truly owe Jeremy, Amanda and all the folks at STAR a lot.

I ultimately ran on the treadmill at a speed of 5.0 for three minutes. It truly did feel like the “fastest three minutes in sports”. At least in my mind it did. In a way I did not skip a beat.

Overall though I had a lousy therapy session. No not because what we did but because of my sore quads and hamstrings. A few days ago at the gym I focused on lower body weight training. The leg press, leg extension and leg curl machines did me in. Now do not get me wrong it was a good sore. I just felt I could not live up to my expectations at PT.

I am hitting the gym tonight to celebrate. Care to join me? Well meet me at the NYSC in The Crown Plaza hotel on Broadway and West 49th. We will have a blast – bank on it!

Thoughts?

Until next time.

It’s Go Time

For the last two and a half months I have been a shell of myself. Today I finally picked up those pieces. On December 19 of last year, I underwent hip arthroscopic surgery. Initially I was told returning to my old active life would take four plus months. In my case I returned in two and a half months. After spending time listening to others talk about their workout habits today was officially my time.

Initially I wanted to return Monday; but I scheduled an appointment with my chiropractor and massage therapist after work tomorrow. I then thought to myself why wait until the start of the week let’s return Sunday morning. And low and behold I did just that. This morning I went to the New York Sports Club (NYSC) in Downtown Hoboken and rocked!

In a way I picked up where I left off in December. Okay not quite. But I had a better than expected workout. Considering where I was two and a half months ago I did a lot. And by a lot I mean cardio and strength exercises. The exercises at the gym, as Jeremy Crow has stated countless times over, should compliment my exercises at physical therapy. Of course I had to add some additional time to my cardio workout. Let’s just say, I did not skip a beat.

One thing I learned the hard way during my recovery was to stretch my hip as often as I can. Last Tuesday after getting caught up in a productive day at the office, I did not get the opportunity to stretch my right hip. By the time I arrived at physical therapy my right hip felt tight. After doing my exercises I mentioned to Amanda how tight my hip felt. She stretched the hip and agreed. We discussed why my hip tightened up. She advised me to take a few minutes every few hours to stretch my hip. Those were words I now take to heart.

This morning before leaving for the gym, I took five minutes to stretch my hip. Quite frankly I think those five minutes were critical and ultimately helped in my workout. The flexibility and motion I showed during my cardio prolonged my workout.

Unable to run or use the stair master, I got re-acquainted with my old friend the elliptical. Okay, I have been acquainted with the elliptical for about a month already, but we need to suspend disbelief and pretend I got re-acquainted with the elliptical.

Initially my goal was to get 30 – 45 minutes on the elliptical. Low and behold I managed to complete 65 minutes. Lasting that long proved to be monumental. Who would have thought that after two and a half months I would have a long and productive workout? Yes after 65 minutes I felt a bit sore but my spirits soared. Usually I would not be content with a 65 minute cardio. For those that know me, I usually complete 90+ minutes on any cardio machine. But for my first time back I opted to take the conservative approach. Okay that’s not too conservative. By not wanting to overstep my boundaries I ended it at such.

My legs felt like jello. My shirt absorbed in my own sweat. Water never tasted so good. And my hip was not as tight or stiff. Overall I had a successful start to my workout.

After completing my cardio I once again stretched my hip. The stretch felt great with no pain or discomfort. After stretching I started my physical therapy. After stretching I did some favorite physical therapy exercises such as: the balance board, the BOSU, side steps, planks, side planks, leg extension and leg press. Each exercise has its meaning and purpose. Ultimately I broke out in another sweat. With no physical therapist in sight I took control over my own therapy and made the best of it.

Overall I felt great. Now my main goal is to get to 100% – and that will obviously take time and patience. The one thing I want to do is to lose some weight. At this point my pants barely fit. On December 19th, I weighed 158 pounds – this morning I weighed in at 165 pounds. Sure I gained seven pounds. To some that is not a lot but to me I am on a mission to get to where I was.

At some point this week I will look into swimming lessons at the NYSC in midtown. And as I slowly transition back into my an old habit, I will include upper body weight training into my workouts.

As I have been saying since September, “It’s Go Time”!