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One Year Back in the USA, I Look Back on My Time in Nicaragua

2/15/2015

 
I wrote this a little over a year ago, and after an incredible year in Southern Oregon I think it's a good time to look back at my experience in the second poorest country in the Western Hemisphere.
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The Cathedral in León

Time has a strange way of passing in La Laguna. Weather, although marked by the rainy and dry seasons, does not have the same manner of changing my perception of the natural environment as it does in the United States. The Holidays are also an entirely different experience than what I was brought up with. Thus, nearly a year after I first made my way down the road to the volcanic crater lake of Laguna de Apoyo to serve as a member of The Peace Project team, I found my self bringing in the year 2014 on a Granada street corner. The street and sky were filled with a beautiful and quintessentially chaotic barrage of fireworks and firecrackers. Now, almost a month into this new year I'm at a another life junction. My time in Nicaragua is soon going to be marked by my absence rather than any of the incredible things in which I've participated or bore witness to.  No longer will I stand in La Laguna at night and watch lightning strike behind the ridge near Granada or walk at dusk after the first rain when the world is converted into a firefly fairyland. Nor will I be able to stand on the deck of The Peace Project and watch a white wall of water moving toward me as the winds pick up and everyone rushes around to remove clothes from the line and other items from the rain. I won't even get to casually happen upon snakes swallowing a geckos whole, or find tarantulas and scorpions.
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A tarantula chillin' outside of our rooms.
Nonetheless, as incredible and improbable as living a year within a volcanic crater may be, the extraordinary inevitably becomes the ordinary. Being kept up at night or awaken in the morning by howler monkeys and toucans becomes a nuance rather than a story. Experiencing the mundane aspects of life in a poor country were important parts of my time here. Without having washed clothes by hand for months or waited for buses for far too long I wouldn't truly appreciate or understand the country that I have been living in, nor would I have got to experience the incredibly warm and helpful culture that has been fostered by a country with such a big heart, and so few material
things. Being the product of a comfortable existence in a wealthy community in the US I often catch myself with feelings or attitudes grounded in first-world and privileged entitlement, never the less, nothing brings me back to the here and the now like asking one of my students if they have eaten today.

For an experience to be worthwhile, I believe there must be some difficult elements. Although I put myself wholeheartedly into everything I did, I do not think that teaching English as a second language is a strength of mine. Attempting to teach English, and instill a respect for educational time was one of the most draining aspects of my experience. I'm sure that other individuals could have done better, however I gave it all I had. I did not see the progress I had hoped to see over the course of my year here. I can only hope that in the years to come some of my students will use the base that I provided them to excel in English, and all areas of their young lives.

The community that I'm leaving here is international, exciting, creative, artistic, passionate and dedicated. I'm sad to leave such an incredible group of people at The Peace Project behind. The volunteers, travelers, students and locals I've met and befriended have all become part of my life journey. Even as my every day life here fades into memory they will forever have impacted me, and for that I'm thankful.

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The fertile fields in Laguna de Apoyo
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Cañon Somoto
As I return to the US I realize that I'm returning to a different country than I left, since my time in Nicaragua DOMA has been struck down, and gay marriage is legal in 16 states (plus Washington DC)! There is a nuclear non-proliferation treaty in the works between the US and Iran. Closer to home I will finally be able to drive across the
new eastern span of the bay bridge in between Oakland and San Francisco, and Richmond has banned the use of plastic bags and California has admitted an undocumented lawyer to the state bar!  During the course of this year, I've lost some friends, while other have become engaged,  gotten into graduate schools or continued to search for themselves around the world. Leaving is bitter sweet, and it may be difficult in some ways to return to what can often be a materialistic culture in my home country. Nevertheless I'm extremely excited to go and delve into the issues of college access with undeserved students in my home country.

Curious about what is going on Nicaragua today? One of the biggest developments in the Western Hemisphere is   occurring without the slightest awareness of the North American public. Check out the latest on the canal being constructed in Nicaragua that is intended to rival the Panama Canal.

On the domestic front, wow! When I wrote that blog post gay marriage was only legal in 16 states, and I was proud of that. Now the number of states which have reached marriage equality stands at 37!

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My first and only "adventure" race, in Jinotega. It was incredibly fun, and I would have been very successful if not for sever stomach issues that I blame on the food and or water.
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A Ferry on El Lago de Nicaragua. The second largest lake in Latin America.

Plotting My Return: A Runner's Plan to Improve Bone Density and Avoid Stress Fractures

2/8/2015

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Objectives for 2015:
1) Recover from my tibial stress fracture
2) Do not contract a second stress fracture
3) Focus on strength and flexibility 
4) SLOWLY rebuild my aerobic base from the dust
5) Set myself up for future success - follow the path of delayed satisfaction

I am literally fighting to keep my identity, sanity and sense of self here. Thank goodness I have an incredible job where I put others before myself. I can only imagine the pain and horror of being an injured professional athlete.

I have never twisted my ankle, but all in all I have broken four bones. Two tibias and two fibulas in three injuries to be exact. In fact, my left tibia is the only lower leg bone that I have not broken. However my two injuries preceding this one, a compound fracture of both my right tibula and fibula, and a 'hairline' fracture of my left fibula, were easy to understand. In both incidences someone kicked me. How do you prevent this injury in the future? Simply avoid having people kick you. Simple enough I think. At no point are you led to believe that you yourself defeated your own body.

I personally believe that my stress fracture occurred due to what I was not doing, and not so much by what I was doing...

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According to this random internet graph, I will be able to enjoy 15 years of really strong bones if I can pull my bone density game together.

My review of the literature has led me to believe that, for the most part, doctors and sports scientists cannot adequately explain why this injury happens to some and not to others. I found this study's abstract to be emblematic:

"This retrospective and comparative survey investigates an unusual number of stress fractures seen within a Division I college cross-country team. An anonymous questionnaire - designed to observe factors known to increase stress fracture incidence - was distributed to members of the current and previous seasons' teams. Running surface, sleep hours, intake of calcium, and shoe type were among the factors investigated. Eleven lower extremity stress fractures were found in nine athletes. Athletes with stress fractures reported significantly fewer workouts per week on the new track. All other study parameters had no statistically significant effect on stress fractures in these athletes."1

So, in short, there was a team of Division I runners. This team suffered a lot of stress fractures and a study was conducted which found virtually nothing useful for us to take away.

Great! So, where do I go from here?

Strength Training:
Weightlifting and plyometrics will have a positive yet marginal effect on running performance. But will improving your overall athleticism ultimately reduce the risk of injury by building stronger bones? I think it will.

Mathew B from coachup.com offers the following:

•    A moderate to heavy strength training program has been shown to increase antioxidant status and help reduce the long-term debilitating impact of physical stress.
 
•    Lifting leads to the release of hormones like testosterone and growth hormone that counter the negative impact of cortisol for a better endocrine profile that may improve reproductive health.
 
•    Heavy strength training that loads the spine (squats, deadlifts, overhead press) is by far the best exercise you can do to build bone strength. For instance, women who powerlift, doing near maximal squats and deadlifts have bone density that is comparable to that of a man, and far greater than that recorded for women in the past.2 

Luckily, there is data to support strength training in runners, both for its impact on bone density, and to improve running economy. A study by
Roelofs et al. observed a correlation between lean muscle mass and bone mass density leading them to suggest the following: "More muscle mass may associate with higher BMD [Bone Mass Density] and BMC [Bone Mineral Content] for stronger bone structure. Modifications in training strategies to include heavy resistance training and plyometrics may be advantageous for preventing risk factors associated with SFx [Stress Fractures] reoccurrence."3
There is a great deal of evidence that explosive plyometric strength training improves running economy and muscle power and that running training supplemented by strength training are better than running training alone. Spurrs, Murphy, and Watsford (2003) observed a 2.7% improvement in 3K running performance following six weeks of plyometric training in conjunction with participants normal running training, while no changes in maximal oxygen consumption (VO2 max) were recorded. Paavolainen, Hakkinen, Hamalainen, Nummela, & Rusko (1999) observed an average 3.1% improvement in 5K running time for well-trained athletes in a 9-week study. These improvements are thought to be the result of neural adaptations without observable muscle hypertrophy. Therefore, it appears strength training programs for distance runners must meet two requirements: (1) include full-range, running-specific movements for the prime movers and (2) emphasize training the stabilizers. - Mathew B 4
Cross Training:
To be competitive as a runner in any aerobic reliant distance you need to have a significant base volume of running. As a general rule, the longer the race distance that you are focusing on, the higher the mileage that you will need to put in. In my particular case, which I don't believe to be unusual, my cardiovascular system will be able to put far more miles in than my skeletal system. Enter cross-training!

Cross Training can keep my cardivascular system strong, even as I build up the bone strength to be able to put the work in on my feet. Cross Training is less specific and, I believe, less beneficial. That said, not being able to run at all is certainty even less beneficial to running fast. Elite runners can use AltG Treadmills, for the rest of us, we have to cross train until Project Nike picks us up.

The Tredmill
I hate to say it but, "Another small study found that treadmill runners may be at decreased risk for stress fracture compared with road runners because of less tibial strain seen with treadmill running. This finding indicates that training surface may have an influence on stress fracture risk."5

Although potentially useful to know for the rehabilitation period, treadmill running can and will not be a viable option for myself. Although we may run for hours outside only to return to where we first began, at least we don't run for hours in the very same two square feet area inside a concrete box.

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Many distance runners hate this section of the gym (or any area within a gym for that matter). Spending some time here may be an important component of increasing bone density.

Meb’s biggest bodily setback came at the 2008 Olympic Marathon Trials, held the day before the 2007 New York City Marathon. At the time the reigning Olympic silver medalist, Meb finished eighth, in severe pain. He later learned he had a pelvic stress fracture. Meb has said how even walking became so painful that he would crawl around his house. It would have been easy, even understandable, for Meb to have thought, “I’m 32 and an Olympic medalist. Time for something else.” Instead, in 2009 he became the first American winner of the New York City Marathon in 27 years. - Runner's World
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Even the Greats Suffer This Fate
Inconceivably, I can't seem to find a list of inspirational runners who have overcome the terrible stress fracture in order to continue to be the bad ax world beaters that they are….. Oh wait a list is below.

Great Runners who have suffered stress fractures:
*This is by no means a comprehensive list.
- Kenensia Bekele
- Meb Keflezighi
- Ryan Hall
- Mo Farah
- Dathan Ritzenhein
- Mike Wardian
- Paula Radcliffe
- Deena Kastor


That's right. Almost anyone you have ever heard of in distance running has endured at least one stress fracture, and some have endured numerous stress fractures! I guess everyone but us newbies in the running world know that everyone gets these things. Why would anyone waste their time compiling a list?


References
1.  
http://www.ncbi.nlm.nih.gov/pubmed/17424697
2,4.
https://www.coachup.com/resources/running/strength-training-for-distance-runne
3.  
http://journals.lww.com/nsca-jscr/Citation/2015/02000/Muscle_Size,_Quality,_and_Body_Composition__.2.aspx
5.  
http://www.rheumatologynetwork.com/articles/managing-stress-fractures-athletes
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Where we stack up against other athletes.
Self Righteous Lupe Fiasco at his best. This song is clearly about cancer, however I have adopted it as my recovery mantra.

The Beauty of the Irrational from The African Attachment on Vimeo.

Beautifully shot short about running The Fish River Canyon in South Africa.
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    My name is Marshall Genn. I split my time in between teaching and running. I aspire to help students break out of generational poverty and to run fast. That said, this blog is about running fast.

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