An Eric Heiden Excerpt On Broken Collarbones

From: http://www.espn.com/olympics/cycling/news/story?id=4008306

USA Cycling physician Eric Heiden, the quintuple speedskating Olympic gold medalist who is now an orthopedic surgeon in Salt Lake City, said modern treatment of broken collarbones has reduced average healing time from six weeks to four.

Broken collarbones can mend on their own without surgical intervention, but Heiden, who also competed in elite cycling and started the 1986 Tour de France, said the current "treatment of choice" for cyclists with the injury is to insert a titanium plate that is 3/4 inch wide, 1/8 inch thick and can range from 2 1/2 to 6 inches long to "bridge" the fracture, held in place with screws.

The plate is specially molded to fit the collarbone, which has a unique curve, Heiden said. It's an outpatient procedure, and the plate generally is left in place rather than removed after healing.
"Then, it's just a matter of treating the soreness," he said.

With the plate stabilizing the fracture, riders can generally start training on a stationary bike in a week, Heiden said.

"In six weeks, there shouldn't be any residual problems from the collarbone," Heiden said.

Boston Update - Choices

Following a great trail ride in Chelsea last Saturday and my visit to the ER, I went to the see  orthopedic surgeon Dr. James Moravek today.  I explained my athletic goals for the year:  the Boston Marathon in April, Ironman Traverse City in August.  He listen and then here is what he showed me:

The doctor counted the pieces of bone that had once been my clavicle.  There are, he said, at least 4 pieces.  He went on to talk about the choices:

1. Let the break heal naturally.  The doctor said this was a choice because it would heal up. There would be a "bump" under the skin where the bones healed and fused together.  

2. Surgically repair the break.  In this surgery, the skin is cut and the collarbone is repositioned back to where it should be and then held in position with screws and a plate. The plate and screws do not typically get removed, but sometimes patients find the plate bothersome under the skin. If this is the case, the plate and screws can be removed after the fracture has healed, usually at least 6 months after the break. This operation is performed in the operating room under general anesthesia. The surgery will take about 60 minutes. Usually, this operation is outpatient surgery.

I listened, a little confused actually because the two avenues were being presented as choices.  I had assumed that treatment plan had already been determined while at the ER on Saturday:  the break was to heal naturally.

I listened some more as doc recited the research that had been done about natural healing of the clavicle versus the surgical option.  It was a mixed set of research.  In some collarbone breaks, it sounded like having the surgery made more sense while in other situations, natural healing made the most sense.

Finally, I found a moment of silence and said, "I hear you saying it is as choice to have this surgically repaired."  I listened to his clarifying response:  "We don't just treat the ailment seen on the x-ray; we treat the patient.  Every patient might have a different need. Some patients need surgery so they can get back to work in two weeks rather than three months."

Choices.  I like choices.

I thought for a second and said, "Let's do the surgery."  The doc responded that is exactly what I'd do if I were you.   Surgery is next Tuesday.  I'm hoping the surgical treatment plan will likely get me back to running about two weeks after surgery.  Fingers crossed.

As an aside, some of you know part of what I'm thinking about / remembering:

1. Tyler Hamilton winning a stage of the Tour de France in 2003 while riding with a broken collarbone taped into place.  

2. Lance Armstrong falling during the 2009 Vuelta a Castilla y Leon and fracturing his collarbone.  He went on to have the same surgery I'm having and then riding the Giro d'Italia and Tour de France.

                   

Boston challenge #1

 I've had a bit of a setback today. While riding my mountain bike in Chelsea, I fell and broke my collarbone. Just left ER. No surgery I don't think.   At this point the pain is pretty bad. Hopefully the medicine the doctor prescribed will help with that. Not sure how long I will need to sit on the sidelines… 

 No either injuries that I'm noticing at this point. My head feels fine, my back is good, legs feel great.  

Nike Odyssey React 9.5

First run in the new Odysseys. Great. Will be great if these can be Boston shoes!

First thoughts of Heartbreak Hill today. :-)

Size 10 Epic React = Good

I like the Nike Epic React for comfort and styling but my normal size 9.5 is making the toes on my left foot bleed. The toe box is, I guessed, just a little too snug like several others have reported.

I decided to try a size 10 with the hope that the comfort would still be there but without the bleeding. Today was my first run on the bluish size 10s and the result was good! No blood and still comfort.

Boston 2019 training - and maybe losing some of the current gut - starts in about a week. Hopefully the size 10 Epic React will be a staple during the training.

Next up in my shoe reports I will review the Nike Odyssey React, size 9.5. Stay tuned and keep tri'ing.

Karr Family Records

The Karr Family records for triathlon and running.   
- Red denotes male masters times.  
- Pink denotes female masters times.

Updated: 11/25/18
 
Triathlon
Sprint
Ryan - 1 hour, 33 seconds - Triceratops Triathlon, 6/17/15
Kevin - 1 hour, 3 minutes, 43 seconds - Triceratops Triathlon, 6/17/15
Stephanie - 1 hour, 46 minutes, 8 seconds, Muncie Sprint Triathlon, 7/9/11

Olympic
Ryan - 2 hours, 11 minutes, 3 seconds - Muncie Sept Tri - MECTC Regional Championship, 9/3/16

70.3
Ryan - 4 hours, 41 minutes, 6 seconds - Ironman Steelhead 70.3, 8/14/16
Kevin - 4 hours, 50 minutes, 35 seconds - Ironman Steelhead 70.3, 8/10/14

140.6 
Ryan - 11 hours, 20 minutes, 4 seconds - Ironman Lake Placid, 7/22/18
Kevin - 12 hours, 20 minutes, 29 seconds - Ironman Mont Tremblant, 8/19/12

Running
400 meters
1. Nathan - 51. 4 seconds
2. Kevin - 59 seconds
Adam must be in here below 59....

800 meters
Nathan - 1 minute, 54.9 seconds
Kevin - 2 minutes, 6 seconds

1500 meters
Nathan, 3 minutes, 50.15 seconds

Mile
Nathan -  4 minutes, 10.14 seconds
Kevin - 4 minutes, 38 seconds - Milan, spring 1985

3000 meters
Nathan - 8 minutes, 47 seconds

3200 meters
Nathan - 9 minutes, 16.4 seconds
Kevin - 10 minutes, 18 seconds- Saline, spring 1984

5000 meters
Nathan - 15 minutes, 24.9 seconds
Kevin - 16 minutes, 40 seconds
Ryan - somewhere in the 18s as a leg in a sprint triathlon
Kevin - 19 minutes, 5 seconds 
Stephanie - 29 minutes, 47 seconds 
Steve - 29 minutes, 58 seconds, Ann Arbor Turkey Trot, 11/16/03

8000 meters
1. Nathan - 24 minutes, 14 seconds - Wisconsin Invitational, 10/19/13 

10000 meters - sub 60 minute times
Kevin - 36 minutes, 8 seconds - Dexter-Ann Arbor Run, 1988
Cal - 39 minutes at age 39
Kevin - 39 minutes, 8 seconds - Detroit Turkey Trot, 11/28/13
Kevin - 50+ years old - 40 minutes, 15 seconds on a 6.35 mile Detroit Turkey Trot course, 11/22/18
Randy - 46 minutes, 30 seconds 
Jean - 59 minutes, Reindeer Run in Saline probably 1983
Stephanie - 59 minutes, 16 seconds - Wicked Halloween Run, 10/27/13
Steve - 59 minutes, 48 seconds - Ann Arbor Turkey Trot, 11/17/02 


Half-marathon
Nathan - 1 hours, 21 minutes, 50 seconds - Chicago Half-Marathon, 9/23/18
Ryan - 1 hour, 27 minutes, 41 seconds - Detroit Free Press Half-Marathon, 10/18/15
Kevin - 1 hour, 27 minutes, 44 seconds - Detroit Free Press Half-Marathon, 10/19/14
Randy - 1 hour, 46 minutes, 41 seconds - Dexter Ann Arbor Half-Marathon, 5/26/84 
Stephanie - 2 hours, 16 minutes, 3 seconds - Detroit Free Press Half-Marathon, 10/19/14

Marathon
Ryan - 3 hours, 7 minutes, 11 seconds - Chicago Marathon, 10/14/19
Kevin - 3 hours, 13 minutes, 36 seconds - Boston Marathon, 4/20/15
Randy - 4 hours, Detroit Free Press Marathon, 1980
Stephanie - 4 hours, 52 minutes, 16 seconds - Chicago Marathon, 10/13/13

Men’s Land Ready for The Game!

I have started a 7-10 day workout dead period which gave me some time to clean and organize downstairs before the M and OSU game. Hoping for the right result.

Cleaning the basement and hanging a few things up!

Post TT Breakfast

Dave's Killer Bread
Chunky Natural Peanut Butter
Local honey
Banana slices
Chocolate chips.

Yeah, it's great!

Turkey Trot 2018: Assault on 50+ 10K Family Record

Back from the D and getting ready to set the family 50+ 10K record in the morning. Pretty excited!!!

Reasons for excitement:
Nike Vaporfly 4% shoes: They are the same shoes that Kiplegat wore to almost break the two hour marathon barrier.

Another chance to beat Roman: Maybe I will beat Roman this year! Roman is a few years younger than me and still beats Ryan at beer league triathlon in the summer, so probably not a win for me tomorrrow but maybe someday. :-).

Matching sunglasses: Excited also to share Zach and I have new matching turkey trot eyewear. These are custom made by Gazelle Sports in Northville and they likely have about 9998 pairs left.

AltRed: My secret weapon of choice. It is more legal and blood doping.

The Mark P Turkey Trot Legacy: No Turkey Trot can be written about without mentioning "where the hell is Mark Pincheon?" I think the first one of these races we did was over 23 years ago, and now he hasn't shown up in years! Time to make your way back Mark! I am sure Kirk and I will at least text in the morning if not see each other at the Joe Louis statue. #whereismark

Kev and Dash

After riding the DTE Energy Trail....Dash!

Ryan Day Before Ironman World Championship 2018

GO RYAN!!!!!

Kona Day 1 Photos

FTP Updated

Updated my FTP tonight after not being on the bike much since Lake Placid.

Result: 263 watts, down from 273 watts.

Why now? I'm wanting to test now and begin riding once or twice a week during Boston training as a way to reduce impact while still increasing fitness. I don't have a solid plan yet but am investigating how to best do this. :-)

Running With The Fast Boys

As I keep thinking towards Boston next spring, I was happy to get in some fast miles this morning with Zach "#Breaking3 at Chicago" Shemon and Ryan "Yeah I Qualified For Kona" Karr.

Here's my data point: 5 miles at 7:28 pace. Need to get these runs to 7:00 pace by around mid-December.

Ironman Lake Placid 2018 Race Report!

Hello!  I recently finished the 2018 Ironman Lake Placid (IMLP)!  It was my third Ironman with previous finishes at 2012 Ironman Mont Tremblant (IMMT) and 2015 Ironman Boulder. I'd say IMLP was my best result so far (even though it was not my fastest).  Let me tell you all about it!

Here is a listing of my previous IM results along with some stats:

2012 IMMT - 44 years old

Swim - 1:26:26, 2:05/100 yards (top 79%)

Bike - 6:16:52, 17.5 mph, 131 average watts (top 54%)

Run - 4:22:06, 9:58 pace (top 40%)

Total -  12:20:29 (top 50% overall, top 59% in age group)

2015 IM Boulder - 47 years old

Swim - 1:37:57, 2:21/100 yards, 1628 place out of 2010 (top 81%)

Bike - 6:34:38, watts unknown (top 66%)

Run - 5:42:17 (top 60%)

Total - 14:14:26 (top 64% overall, top 70% in age group)

2018 IMLP - 50 years old

Swim - 1:18:37, 1:54/100 yards (top 49%)

Bike - 6:42:39, 16.7 mph, 136 average watts (top 37%)

Run - 4:16:11, 9:46 pace (top 17%)

Total - 12:35:22 (top 24% overall, top 17% in age group)

Looking at those results, the bold black parts in particular, a few things stand out:

1. IMMT in 2012 was an event where I was pretty much in the middle of the pack the whole race….but there was also a nice progression of success from swim to bike to run
2. IM Boulder in 2015 was a day things just fell apart = tough swim, flats on the bike, didn’t stick to race plan, walked half of the run.
3. IMLP in 2018…looks like someone had a strong plan and a pretty good overall day.  I see my best swim EVER for long-course triathlon, a pretty rough bike on a very hilly course and a badass run on a course with some big hills.  I should say that again….badass run.  I’m proud of that one:-).  That was the result of some HUGE restraint on the bike as a way to set up a stronger run.  IMLP was a good Ironman day for me.  

Planning

Before IMLP was a good day, there was quite a bit of planning Here are the pertinent details of some of the planning and how to day went down.

- Preparation - Prior to the race, I had prepared in a way that attended to almost all of the details of training, gear, nutrition and travel. While I think I've always done a good job with these things, the errors I made in 2015 at Boulder and this spring at Wisconsin 70.3 told me I needed to be more thoughtful leading up to race day.  Preparation to remember:  electrolyte supplements starting about one week prior, 

- Training -Thanks to RCK for his encouragement to use TrainerRoad.com this year for the training plan.  As I've mentioned before, I used the mid-volume full triathlon distance plan.  It was a good fit that got me to the starting line healthy.  IF I sign up for an IM again, I would want to look at the low-volume plan.  This might be a good fit for an IM as a 53 year old (2021).

- Health - I was 177 pounds about a week before the race. I suspect that I raced at 180ish.  I was maybe 5-7 pounds heavier than I had hoped for, but it was all good.

- Swim gear - 2013 Zoot full-sleeved Synergy wetsuit, TYR Special-Ops goggles, Garmin 920XT

- Bike gear - 2011 Cervelo P3 Ultegra (i.e. the most winning bike in the history of bikes), Wattie Ink aero tri kit, Giro Aerohead MIPS helmet (thanks Mom <3), Giro shoes with Speedplay aero cleats, Garmin 130 bike computer.

- Run gear - Nike LunarGlide 9, Oakley Radar EV Path sunglasses

- Morning/pre-swim nutrition - Ensure Plus, bagel, almond butter, coffee, Red Bull, Alt Red capsules

- Bike Nutrition - Perpetuem, Maurten, Clif Bars, Gu Roctane, Saltsticks capsules, Alt Red capsules

- Run nutrition - Coke, Gu Roctane, Saltsticks capsules, Alt Red capsules

Race Morning

I had some nerves, but generally speaking I was calm and relaxed.  RCK and I arrived together but lost track of each other dropping off bike and run bags and topping off tires with air.  This was likely good because he didn't have experience my stress when I arrived at transition to find my rear wheel COMPLETELY FLAT!  The first thing that came to my mind was "Shit, this is just like Boulder" where I had all kinds of bike issues that lead to all kinds of struggles that day in 2015.  Then I asked myself what the smartest thing to do now would be, and about 7 minutes later I had installed a new tube and had it pumped up.  I'm not sure if the other tube - which was latex - had just lost a lot of air over night or what.  I am glad I decided to just change it out, and I'm glad that it did the job and that the tire stayed inflated all day long.  It was a bit nerve-wracking, but it was all good in the end.

Swim

I was loose, comfortable and relaxed.  I was in my own happy world. You can see it in the swim video below and my dancing before getting into the water. Thanks to Zach for the video. 

The swim results were great for me.  It was easily my fastest IM swim and was a decent pace for me even for shorter races. I guess all those swim yards made a difference.

Bike

Getting on the bike in Lake Placid, I was thinking only one thing:  Go easy.  Go easy out of transition, go easy on the whole first loop (but especially the last 16 miles of the first loop), and go easy on the second loop.  So that is what I did.  Easy.  All day.  And....given the training I had done to prepare for the race, I may have gone too easy.  I could have/should have ridden at about 160 watts.  I didn't do that, but I did finish the 112 miles fine albeit slower than I had hoped.  The most important thing was whether or not I would be able to run strong enough off the bike.  

Sue, Mom and Edna Mae cheering in the background close to the start of the first bike loop. Thanks!

Run

I started running and felt pretty rough for the first mile.  But after that, things got better.  I ran consistently and felt relatively strong for the first three hours of the run.  In the fourth hour, I had some intestinal distress even with the Coke and Saltsticks.  By mile 23, I was slowing and my stomach was cramping.  I wasn't sure what to do.  I just didn't want to start walking....that would be the last resort.  I wondered if I had taken in enough water over the previous couple miles and decided I had possibly not taken in enough to dissolve the last Saltstick.  So I downed a cup of water, and shortly after and my stomach began to settle out shortly after.  Good news.  From that point (around mile 24) I was able to keep it together.  

One of the great moments in the last two miles was having Karl run with me up that horrendous hill leading into town.  My love for Karl never ends.  Thanks, brother. I don't have a picture of us running together except in my mind.  

Another great moment was getting RCK updates from Zach.  The first update came around mile 3 of my runwhen Zach shared Ryan, who was at about mile 9 at that time, was running strong in third place in his age group.  THAT was exciting.  My mind instantly went to thinking that Ryan very well may get a Kona spot.  There were several other updates from Zach during the run and, of course, Ryan did get that spot to race in Kona this year.  Thanks to Zach for all that excitement!

On the 2018 IMLP run course chasing down a competitor around mile 15. Photo credit:  R. Simin

Thank Yous

- Thank you SJCK and RCK.   As I said before, you don't get to the start of an Ironman alone.  Those who are closest to you see the trials and tribulations of daily training and also get bare the brunt of those ups and downs.  You are both amazing!

- Thank you Mom and Sue for making the trip to LP.  I LOVED seeing you there and plan to emulate your spunk and adventurous natures in the years to come. You can see their enthusiasm and support in the earlier photo on this post!

- Thank you to Jim and Edna Mae for coming out to LP to see Ryan and me race.  So great to see you during the run and bike.

- Thank you to Karl, Rachel, Zach and Mary....what can I say?  Awesome, amazing, loved friends.

Ironman Recovery Update - SF

So two days ago I was walking along in San Fran and said to myself (because sometimes I have great conversations with myself), I said, "Kev, I feel healed from Ironman." And he said back to me, "Yeah, you're right. It is time to get back at it."

And so I am back at it. Looking to regain some speed this fall like back in the late-40s days. Thinking of a few 5Ks and maybe a couple 10Ks this fall. Interested? Let me know.

In today's photo selections, I am Ironman recovering in several places around the greater SF Bay area including the Presidio, riding the cable and dreaming of Westfalia RV days. Peace.

Recovery View

 From the John Muir Lodge this morning, here's the view. Looking forward to the Giant Forest and Moro Rock today!

Ironman Recovery Update

Eight days post IMLP:

-  First day I woke up feeling like it was time to run, but I didn't go. I figured that the ten miles we were about to do would suffice. Tomorrow is the day to run perhaps.  

- Found an apropos breakfast this morning in Santa Monica at The Hive. It was chia pudding with granola, almonds. vanilla, honey, strawberries and blueberries. So good.  

- Also picked up the best juice today at The Grove with orange, lemon, ginger and cayenne. My second love :-)

July 24, 2004 - Me and Robin

Just going through old photos and found this one… from the Tour de France from before a time trial stage.  I was walking along and saw Robin Williams and asked him if he'd take a photo with me.  He say yes!  Pretty cool.  

Lake Placid Success!

Ryan and I successfully finished Ironman Lake Placid. It was a 140.6 mile day of suffering and fun. 

Thanks to Stephanie, Jean (Mom), Sue, Hannah, Zach, Mary, Karl, Rachel, Jim and Edna Mae for being our cheering section! We appreciated it so much!

Ryan Finishing Ironman #1

Ryan Karr from Canton, Michigan...YOU ARE AND IRONMAN RYAN!!!

Finishing Ironman #3

It was a good day. In a nutshell:
- GREAT 🏊‍♂️
- Tough 🚲 but it was tough for everyone
- Really good 🏃🏼.

Short story:
After the race I recovered in the athlete area eating food and talking to two other guys who had just finished. While they were talking, one guy said "I bet everyone had to walk some of the run today. The hills were just too much." I smiled and said I ran the whole way. No walking except to drink water, Coke and Red Bull at the aid stations.

Full race report to come.

Ironman Eve

It was a good Ironman Lake Placid Eve with friends, family, some spinning on the bike course, and a lot of food.  Here's a picture from about 5 miles into the bike course:

As of 7 PM on Ironman Eve, I am RTG.  Thanks for asking.

The numbers for me:
- 50 years old
- Number 3 Ironman race attempt (with two finishes)
- Hopefully completing the first half of my Ironman 2 Boston year tomorrow

No matter what, it will be a great adventure and will be a day I won't soon forget.

I'm probably most excited for Ryan.  Good luck, RCK!  You are most certainly ready for this.  Have a smart, safe and fast day!  Love.

He and I should both be in the water by 7 AM in the morning.  Sweet dreams.

More Bike and Gear Check-in

Bike and Gear Check-in

Afternoon Swim and Fun in LP

Registration and Bike Prep

Ironman Tracking On Sunday

The IRONMAN Tracker app is the best tool if you want to track on Sunday. It sounds like bib numbers have been loaded.

Ryan - 1514
Kevin - 2555

The direct link to the app for iPhone users:
https://itunes.apple.com/us/app/ironman-tracker/id1183983404?mt=8

Breakfast In Ontario

We found Mom and Sue at the hotel and had breakfast!

I can't wait to hear Mom cheering on Sunday ❤️