Thursday, January 14, 2021

MRI results

 Got the results of my right ankle MRI (the left one has been the worst for quite a while).  I've been keeping an eye on a cyst since June and it became much more inflamed and painful.  The  cyst is less of a single lump now and more like a swollen ankle.

Results weren't too surprising.  Wear and tear from nearly 150,000 miles.  Nothing to really do about it now unless the pain becomes too much.  Time will tell.



Study Result

Narrative

EXAM DESCRIPTION: MRI ANKLE RIGHT W WO CONTRAST

CLINICAL HISTORY: 56 y/o M with right ankle arthritis presents for evaluation of the palpable abnormality, question ganglion cyst.

COMPARISON: Right foot MRI dated 06/19/2014.

TECHNIQUE: An MRI of the right ankle was performed without and with intravenous Dotarem. Multiplanar imaging includes T1, PD, T2, and STIR weighted sequences.

FINDINGS: Imaging was treated by metal reduction techniques.

Bones: There is extensive marrow edema of the navicular with what appears to be osteochondral lesions at the talonavicular joint (for instance sagittal FSE STIR image 10). With subchondral marrow edema scattered elsewhere throughout the midfoot such as the talar head (sagittal FSE STIR image 10), the TMTs (sagittal FSE STIR image 12), and the anterior process of the calcaneus (sagittal FSE STIR image
18).

Cartilage: Overall well maintained.

Joints: Pes planus.

Ligaments:
-syndesmotic: The tibiofibular ligaments are favored intact.
-lateral: Grossly intact ATFL, CFL, and PTFL.
-medial: The deltoid ligament is favored intact as well.

Muscles and tendons:
-posterior: Normal Achilles.
-anterior: The extensor tendons are favored intact and normal, though there may be splaying of the flexor digitorum tendons near the expected location of the extensor retinaculum.
-lateral: Intact peroneus longus and brevis.
-medial: Intact PT, FHL, and FDL. A small amount of fluid in the tendon sheaths is favored physiologic.

Potential spaces:
-tarsal tunnel: Not effaced.
-sinus tarsi: Partial effacement.

Plantar fascia: Unremarkable.

Superficial soft tissues: Near the skin marker placed by the patient at the site of palpable abnormality is a multiloculated T2 hyperintense and nonenhancing cystic structure just anterior to the lateral margin of the tibial plafond and measuring 1.0 x 1.0 x 0.6 cm (sagittal FSE STIR image 14). This contacts and favored to partially
splay the extensor digitorum tendons.

Post-contrast enhancement: No abnormal postcontrast enhancement is identified, though evaluation is difficult.

IMPRESSION: 1. Palpable abnormality at the anterior ankle appears to correspond to a multilocular T2 structure, presumably a ganglion cyst, just anterior to the tibial plafond. This abuts and favored to partially splays the extensor digitorum longus tendons.


2. Pes planus with degenerative changes of the midfoot.


Wednesday, January 13, 2021

Workout

 I had some trouble deciding what to do for a workout this week.  I felt that something quick was needed with the 5k coming up this weekend but ultimately decided that my calf probably would like me better if I stuck with a tempo type run.  I chose to do a 6m at a little faster than goal marathon pace (6:50's) and planned to use the Windham rail trail 5k course as my workout spot.  It is almost exactly 3 miles on the Salem/Windham rail trail to the start of the course so that'd be my workout and warmdown (so I thought).  

I headed out on the warm-up and felt a bit sluggish, I was hoping to be around 7:30 pace but was just under 8 at the mile before settling in to a better clip.  I crossed Roulston street and thus far the trail had been in great shape.  Unfortunately right after I started I hit a 1/4 mile long stretch of ice, my hope was that it would get better as that was also a shaded section in a rock cut.  It did get better then quickly deteriorated again.  I hit the mile in 6:52 and after another minute decided it was just not happening (footing was brutal).  A 6:54 mile got me back to clear ground and I continued south on the trail hitting miles of 6:28, 6:32, 6:23, and 6:23 for a 6 mile tempo of 39:31 (6:35 pace).  I was very happy with that as the effort was the same as the first 2 miles of slick footing.  I finished the day with 2 miles (14:38) for a total of 11 miles in 1:17:02.

13 weeks until the marathon!


Tuesday, January 12, 2021

Old course records

 Course records still out there -   

Due to the virtual aspect of racing so far this year no one was able to challenge my course record at the Sterling MA Freezer Five.  I first ran the Freezer five in 1992 and Larry Sayers and I raced it pretty hard but decided to tie, so we share the CR of 24-flat which has now held up for 29 years.

 

Name

Date

Years old

Time

Dist

Location

St

Type

Freezer Five

01/01/92

29.03

0:24:00

5.00

Sterling

MA

Road

 


Sunday, January 10, 2021

Week Ending 01/10/21

 Pretty good week as I lowered my mileage back down to "normal" (80 miles).  I got in a speed workout and two long runs.  Definitely need to watch the right calf which has been bothering me.  MRI on the ganglion cyst came back with no surprises.  If it continues to be painful I may need surgery.

Week = 83

Month & Year = 122

Life = 149,078

Monday - 445am Methuen rail trail (snowy) 5m in 822s

                1130am Industrial park 6 in 713s


Tuesday - 445am Methuen rail trail 5m in 803s

               1130am Industrial park 6 in 704s


Wednesday - 445am Methuen rail trail (icy) 5m in 826s

                     1130am Kingsbury loo 6m (2m wup, 3m in 1809, 1mwdwn) total in 647s


Thursday - 1130am Northern Strand Community trail 13.04 miles in 723s


Friday - 440am Bradford Rail trail 5m in 829s

              1130am Industrial park 5m in 743s


Saturday - 7am Freeman rail trail 7m with D-la and Petey (bike) in 830s

                  930am nice relaxing 4m in 939s


Sunday - 7am multi out/backs on sections of the Topsfield rail trail with Jim P, Dan V, and Paul Y total 15 miles in 822s

Looking back - 5 years ago

 
5 years ago (January 2016) – I raced four times during this month, twice on the road and twice on the indoor track.  I kicked off with the Millennium mile, a downhill (87’) mile in Londonderry NH.  My goal was to break 5 minutes.  I latched onto Kara Haas who tends to start faster than me and she basically dragged me through a 38th place 4:57.3 (I passed her in the last ¼ mile, she was top F40+ in 4:59). 
Millennium mile 50+
1 Mark Hecox                  4:45.9
2 Dave Dunham              4:57.3
3 Dave Audet                  5:18.4
 
The next day (01/02/16) I headed to B.U. for the indoor mini-meet series. The meet attracts many looking for the rare opportunity to get in some work on the indoor track.  I signed up for the 3,000 meters and found myself in the fourth or fifth heat.  With seeding done based on expected finish time you can typically find many to run with UNLESS you happen to be either the first or last in a heat when you may end up alone.  Such was (sort of) the case for me as I was alone in second place with the leader at least 10 seconds ahead by 800 meters in.  I managed to run pretty even 41 second laps and was pleased to take 2nd in 10:13.7 which would be a little under 11 minutes for 2 miles. 

I didn’t race again until 01/23/16 when I visited Tewksbury for the popular GLRR Fudgsicle series 5k.  I did not feel good but stayed with the top runner through halfway, then just got buried in the second half losing by 30 seconds in 18:37. 
Fudgcicle 5k
1 Will Swenson    M44      18:07
2 Dave Dunham  M51      18:37
3 Jason Bui         M35      18:50
4 Eric Beauchesne M45     19:31
 
I finished out the month (01/31/16) at the USATF NE/Northeast masters indoor track championships in Providence.  I again managed some very even splits taking 6th place overall and 2nd in the 50+ (Danny V beat me by 14 seconds) with a 17:26.1
1 16:33.0 Chris Magill                   M43      BAA
2 16:37.1 Doug McLucas               M45      BAA
3 17:10.7 Ryan Davenport             M41      BAA
4 17:12.7 Dan Verrington              M53      CMS
5 17:24.9 Joe O’Leary                  M48      SRR
6 17:26.1 Dave Dunham               M51      CMS
 
 

Saturday, January 9, 2021

Looking back - 10 years ago

10 years ago (January 2011) – This was the second year in a row that I kicked things off with the Wicked Frosty Four.   Conditions were pretty near ideal with temps in the upper 40s, no wind and partly cloudy skies.  It a record field (449 last year) lined up for the start on the cobblestones. As we headed out it was just me and Alex Gomes by the first turn. We hit the mile in 5:25 which was a couple of seconds slower than last year. I was still with him at 2m (10:57/5:32) but right after 2 I began to fall off. Alex slowly pulled away.  I hit 3m in 16:33 (5:36).  I knew I had a shot at a 40+ PR and I kept working. I crossed the line in second place in 22:07 (5:34) which put me 15 seconds up on last years’ time and one place better. Alex cruised to victory at about 21:30, just shy of Mike Quintal's record from last year.
 
Unfortunately, the next week was not what I’d hoped it would be. I ran 5 on Wednesday morning and after the run my back began to hurt by 9am I was in agony. With continued therapy I started back after missing 7 consecutive days. I headed up to Intervale NH for the first annual Whitaker Woods 4 mile snowshoe race and it was 5 degrees when I went through North Conway and there were some spectacular views of Mt Washington.  About 50 people lined up and the race went out fast. I wasn’t in the top 10 in the first 200m through the baseball field. I slowly moved up and was in 8th on the first big climb. By the mile I was in 6th.  All in all, it was a fun event, just a bit too fast for me. Kevin Tilton not only directed and timed but also finished in 3rd place.
 
Whitaker Woods 4m Snowshoe Race Intervale, NH, January 22, 2011
1          26:53 Jim Johnson           M33      CMS
2          28:00 Judson Cake          M33      Acidotic
3          28:09 Kevin Tilton           M29      CMS
4          28:51 Tim Cox                 M37      Acidotic
5           29:29 Ryan Kelly             M29      Acidotic
6           29:39 Dave Dunham        M46      CMS
7           29:59 Sean Snow            M44     
8           30:10 Danny Ferreira       M28      Acidotic
9           30:21 Robert Jackman      M28      TNT

 
The second half of the double-header weekend was the 2nd annual Constitution hill race in Lanesboro, MA. It was 2 degrees but sunny. Most of the course had not been broken and some that had been broken had drifting. This was going to be SLOW, just what I like. I got on my race gear which included a bib with a “target” on it. By 200 meters in I was leading. The entire field was right behind me, getting better footing as each person packed it down.  I stayed out in front for 20 minutes then Tim Van Orden took over for a bit. We hit the snowmobile trail and he took off. I reeled him back in on the climb up Constitution hill as he slowed breaking trail in the deep untracked snow. I took the lead again on top of the ridge as Tim Mahoney and Ken Clark closed in on us.  Tim and Ken went to the front as TiVo and I stepped aside. They only lead for a short stretch as we hit the downhill and TiVo plowed by into the lead. I went around Ken near the bottom of the hill but couldn’t get around Tim M over the last ¼ mile of the race.  This was a very cool race, it reminded me of the old days of racing at WMAC when you were lucky if ANY of the course was tracked.
 
2nd ANNUAL Constitution Hill 3.7 mile snowshoe race Lanesboro, MA  01/23/2011
1          41:44 Tim Van Orden       M42 CMS
2           42:02 Tim Mahoney         M31 CMS
3          42:04 Dave Dunham        M46 CMS
4          42:29 Ken Clark               M48 HTC
5          46:19 Rich Teal               M32
6          47:19 John Pajer             M48 CMS

 
 That is me in the lead wearing the target on my back. Tim Van Orden and Tim Mahoney are right on me.
 
On the final weekend of the month, I headed up to Sandwich NH for the Sidehiller Snowshoe race. Paul Kirsch sent the record crowd of over 100 racers off on the 4 miles of scenic Sandwich. Jim Johnson sprinted to the front as usual and I found myself in about 10th place right away. I slowly worked my way up and just before we hit the single-track, I put in a big surge to get into 8th place, and by the top of the hill I found myself in 6th place. I slowly moved up on Ryan Kelley (who had outkicked me at Whitaker Woods last week). I nearly caught him when we hit the final descent at which point, he accelerated like mad and any chance of catching him disappeared. I held on for 6th place. Jim held his lead for a good portion of the race but was passed by Kevin Tilton in the last half-mile.
 
Sidehiller 4 Mile Snowshoe Race Center Sandwich, NH, January 29, 2011
1          31:47 Kevin Tilton CMS
2          31:53 Jim Johnson CMS
3          32:44 Judson Cake
4          33:22 Wesley Dinnan
5          33:59 Ryan Kelly
6          34:14 Dave Dunham CMS 40+
7          34:41 Charles Thierrault
8          34:42 Robert Jackman
9          34:48 Danny Ferreira
10         35:27 Scott McGrath CMS
11         35:41 James Pawlicki CMS



I woke up on Sunday a bit sore from Sidehiller but game to give it a shot. Curly’s record run is one of my favorite WMAC races. The course really suits my abilities with a tough climb and a short (but crazy steep) descent.  A record crowd of 117 took off like a shot! Jim Johnson headed out to the front despite telling me his plan was to take it easy for the first couple of miles. I was in 6th as we hit the road and started to climb. I slowly ran down a couple of the faster starters. I steadily closed on Ross Krause but couldn’t quite catch him. At 17 minutes I hit the top of the climb and then the craziness starts.  “Curly’s Record Run” is named for Curly Voll who set the course record of 1:10 to descend the Shadow trail.  The trail was used in the 1920’s for ski races and drops 800’ over 4/10ths of a mile. I hit the bottom and the few little climbs left really had me gasping for breath. JJ ended up with a solid victory. 
 
Curly's Record Run - 4 mile snowshoe race Pittsfield, MA, 01/30/2011
1          30:56    Jim Johnson       CMS
2          32:46    Ross Krause
3          33:35    Dave Dunham     CMS 40+
4          34:09    Tim Mahoney      CMS
5          34:37    Tim Van Orden    CMS 40+
13         39:41    John Pajer          CMS 40+

Friday, January 8, 2021

Looking back - 15 years ago

15 years ago (January 2006) – I raced 6 times during this month with an equal split of three road races and three snowshoe races.  I kicked off the new year at the Winners Circle Hangover Classic.  It was chilly (20’s) and there was snow on the ground which slowed things down.  I managed a fourth place finish in 17:37. 
1 Chris Hamel     M21      17:01
2 Todd Collins     M27      17:14
3 Jeff Bartlett      M19      17:18
4 Dave Dunham  M41      17:37
5 Taylor Roberts M17       17:42






The following weekend I headed out to Savoy MA for the North Pond Shuffle. I took fourth place trailing Paul Low by over 1.5 minutes.
1 Paul Low         M32      29:46
2 Matt Cartier      M30      30:14
3 Ken Clark         M43      30:52
4 Dave Dunham  M41      31:16
5 Dave Hannon   M34      33:54
 


The next day (01/08/06) I visited Bolton VT for the USSSA snowshoe qualifier.  This served two purposes.  I was able to qualify for the national championships and preview the course that we’d run in a couple of months.  I ended up taking 10th place (second 40+) in 53:55 over 10km of ½ groomed and ½ ungroomed trail.
1 Jimmy Gobeil               47:49
2 Kevin Tilton                  47:59    CMS
3 Richard Bolt                 49:28    CMS
4 Ben Nephew                51:46    CMS
9 Dan Verrington             55:00    CMS
10 Dave Dunham            55:57    CMS
14 James Pawlicki            58:11    CMS
 
Next up (01/14/16) was the GLRR Fudgsicle 5k.  It was a surprisingly warm day with temps in the mid-50s at race time.  Richard Bolt took advantage running a rare (for this course) sub-16, taking the win in 15:44.  I took third place in 17:49 with Dave Dechellis 2nd in 17:39.  The following weekend it was again in the fifties and Richard again won (15:46) while Ken Trip took 2nd in 17:06 and I recorded a 3rd place 17:30.  My final race of the month (01/28/16) was the Greylock Glen 5km snowshoe race in Adams MA.  I was competitive for the first half of the race then pulled a calf muscle and struggled to the finish in 27:45 for 7th place. That would lose me a week of training.
1 Paul Low                     24:30    CMS
2 Mark Churchill              25:01
3 Kevin Tilton                  25:32    CMS
5 Ben Nephew                26:43    CMS
6 Peter Maksimow           27:26    CMS
7 Dave Dunham              27:45    CMS


Thursday, January 7, 2021

Looking back - 20 years ago

20 years ago (January 2001) - Five races and five wins to kick off the new millennium. I also had a big mileage month covering 491 miles with weeks of 101, 108, 115, and 116.  I started off with a “Rat Race” win at the Weary Traveler running 25:03 on the “short five” course.  K Gorman (25:37) and K Gartner (26:03) took second and third. The following week I won at the South Pond Shuffle (01/13/01), topping Keith Schmitt by 19 seconds with a 32:49 over 4 miles. Robert Molnar joined me for the trek to Western Mass and took fourth place.

I followed that up with a win at Greylock glen (01/20/01), which (at the time) was the snowshoe race I’ve done the most times (seven). Robert moved up a spot taking 3rd on that day.  The following day I won the tough Boston Prep 16 mile (01/21/01) in an awful snowstorm. I would have been better off racing in snowshoes!  The best part of the day was the warm-up (and warm-down) with Petey, Robert, BJ, and Mike B! The final race of the year was a very fast snowshoe race in Stillwater NY (01/27/01). As I recall Robert Molnar broke his snowshoe and was disqualified (despite how much more difficult it was to run in one shoe)! I covered four miles in 26:27 topping Leigh Schmitt by two minutes.





Wednesday, January 6, 2021

All-time bests for 50+ at the Millennium Mile

 I went through all 22 years of the Millennium mile to figure out the course records for 50-54 and 55-59 and compiled a top list for each.  The 55-59 was especially competitive this year with four of the top 8 times run!

55-59

1

4:49

Peter

Kashulines

57

2021

2

4:52

Mark

Hecox

55

2020

3

4:55

Scott

Grandfield

55

2021

4

4:59

Jeff

Weatherhead

55

2006

5

5:01

Ken

Houle

56

2003

6

5:01

Dave

Dunham

56

2021

7

5:02

Stan

Dutton

58

2002

8

5:07

Rich

Marion

59

2021

9

5:08

Judge

Jones

58

2008

10

5:08

Michael

Dufour

55

2020

11

5:09

Stan

Dutton

59

2003

12

5:12

Doug

Shattuck

55

2018

13

5:16

John

Noland

56

2019

14

5:18

Eric

krathwohl

55

2009

15

5:20

Richard

Molloy

59

2000

16

5:22

Brian

Mahoney

55

2005

17

5:22

James

Miller

57

2019

18

5:24

Brian

Mahoney

57

2007

19

5:26

Bob

Gillis

56

2012

20

5:27

Kevin

Buckley

56

2004

21

5:27

Bob

Gillis

55

2011

 50-54

1

4:21

Sandu

Rebenciuc

50

2020

2

4:30

Eric

Williams

50

2015

3

4:30

TJ

Ryan

50

2005

4

4:33

Jason

Cakorous

53

2019

5

4:33

Kevin

McCusker

50

2007

6

4:35

Ron

Shanko

50

2009

7

4:36

David

Runsleman

50

2017

8

4:39

Judge

Jones

51

2001

9

4:39

Steve

Reed

54

2001

10

4:42

Martin

Tighe

53

2011

11

4:42

Kevin

McCusker

51

2008

12

4:44

George

Reed

50

2005

13

4:44

Judge

Jones

53

2002

14

4:44

Randy

Waterman

52

2004

15

4:45

Mark

Hecox

51

2016

16

4:45

Mark

Hecox

54

2019

17

4:46

Martin

Tighe

54

2012

18

4:46

George

Reed

51

2006

19

4:46

Randy

Waterman

51

2003

20

4:47

Scott

Grandfield

53

2019

21

4:48

Judge

Jones

50

2000

22

4:49

Peter

Kashulines

57

2021

23

4:49

Walt

Rider

50

2002