I’m injured. It’s early November and I’m now at my lowest point in working toward my fitness goals for this year.
October 16 is a bad day for me. Last year, I was off my bike for a month after I had a crash going over a rocky stream bed in the Rockland Bog, an event that occurred on Oct. 16, where I opened up a large gash on my knee as well as bruised the top of my shin bone. A bruised bone is a painful experience. I take so much longer to heal now than when I was a younger man. It seems to take a month for me to heal.
Would you believe that this past Oct. 16, the exact same day, but one year later, I had another unexpected bike dismount, and in the Rockand Bog- again? This time I rolled onto my decrepid right shoulder when the soft ground crumbled underneath my mountian bike tires as I was skirting the edge of a deep mud pit. Thankfully I landed on a grassy patch of soft earth, but the damage was done.
According to the best shoulder surgeon in Maine, I own a right shoulder that is as worn out as one on an 85 year old man. It is riddled with arthritis, tendonitis, and bursitis, with bone to bone contact coming and going. Among my seven surgeries, I have had two shoulder surgeries, one on each with the last in 2007, where the same Dr. Endrezzi told me that my right shouder would need to be replaced in 5-8 years, so I am overdue. I see him yearly now, where he takes a fresh x-ray of the joint and compares it to past xrays, where we note the progression of disease. It’s only a matter of time. I just hope it is not that time right now. I am not ready for surgery, particularly the long rehab required for a complete shoulder replacement.
I have tried riding my road bike just once since Oct. 16 and even the act of trying to relax my arm by resting my palm on the soft right grip and occasionally shifting and lightly braking resulted in a spike in the pain, so no more bike right now.
Thankfully, I can walk, so hiking has been my sole fitness choice for almost a month now.
On Jan.1, 2016 I set a yearly goal of hiking 1,000 miles and biking another 1,000 miles. I was making excellent progress at reaching both, until now. I have my 1,000 mile of hiking in the bag already, but I still need 250 miles of biking to happen in the next month and a half.
Here’s my Strava data, reflecting my totals to date:
I feel cushioned by logging 93 hours of combined hiking and biking in Septmber this year, a strong number that reflect three weeks of extended backpacking.
Another new goal for 2016 is me averaging 75 minutes of moderate to more walking or biking a day. My research points to that number is the optimum level for me to gain positive mental and physical benefits. Less than that produces lesser results, and any more appears to not only reduce benefits, but brings about a cascade of fatigue that increases inflammation and requies me to do nothing for a day or two in order to recover.
I learned about heart rate variability from a fellow psychologist this year, and since April, I have developed the habit of taking a three minute reading while wearing a heart rate chest strap and firing up the Daily Beat HRV app after I wake up each morning. Based on the reading, I adjust my activity level for the day. Personal subjective assessment of my mental and bodily fatigue is often out of line with what my heart rate variability numbers indicate. 95% of the time,I feel good and the numbers tell me to push it for the day, but I recently came down with a cold, and before the stuffed head and sneezes started, my HRV readings dropped significantly. The time variations between my heartbeats leveled out, a signal that suggests compromised metabolic activity that needs to be respected by backing off and resting a day or more.
The outdoor temps are predicted to be up to almost 60 degrees today. My HRV reading to day was back to favorable.
I plan to log some slow miles on easy terrain today, as I hope to be finally back on track to wrapping up a very good year of hiking and biking.
And yes, I have already voted today – that was done a couple of weeks ago by absentee ballot.