Post-hip replacement recovery continued. Transitioned from single 15-minute, 40 watt efforts through two-a-days of same intensity. Slowly ramped duration up in 15-minute chunks to 90-minute sessions with a few longer ones. Early efforts were mostly limited to Z2 with some time at low Z3. Incorporated more structured workouts beginning the middle of the month. Hip joint responded well and soon accommodated to 90+ rpm cadence. The ischial tendinopathy discomfort was actually piriformis syndrome. Been a few minutes since suffering from that affliction and there is no quick fix. Rolling on a lacrosse ball, while momentarily very uncomfortable, abates ache. Received ortho approval to return to most pre-replacement activities with dislocation concern never fully subsiding. Began incorporating tempo, VO2max, and anaerobic, albeit moderated intensities, workouts into the weekly routine. Initially planned for the return to outdoor riding at the Great Pumpkin Ride and even encouraged a few folks to join me. Surprisingly, the Missus suggested a solo ride first to reduce the risk of being an accident on wheels around other folks. Who could argue such sound logic?! The indoor trainer does a great job of working the primary cycling muscles – not so much with the supporting musculature. The core, neck, and balance largely get a pass during indoor, stationary riding but play significant roles in outdoor riding. The first time making a turning arm signal, the bike drifted to the left. That doesn’t happen while Zwifting or other indoor training app (rollers excluded). The return to outdoor riding was spectacular. As one of the sayings go, “you don’t know what you’ve got until it’s gone.” Certainly missed it for the past 3.5 months but didn’t realize the magnitude of its absence. Wasn’t focused on speed, time, power, or any other data metric. Just enjoyed the ride with friends and the excellent pumpkin flavored treats at the rest stops. Unfortunately, the post-ride lunch remains a disappointment. Went to the nearby brewery afterwards for a pint. Plan on limiting the outdoor rides to 2-3 a week, one solo and 1-2 group rides, until the weather improves after the first of the year.

The Missus was a trooper and picked up my dad and brought him back to the house for a week away from the assisted living facility. Thought it would be good for him to get away, have nearly constant interaction with others, be more active and see some of the sights. Didn’t go quite as well as planned but think he enjoyed himself. Finally succeeded in selling his previous primary residence. He’s no longer responsible for any of the maintenance or bills and has sufficient funds to last well into his 90s.

Continued to cook and bake – some new recipes along with many repeats but all were mostly good. Except for the MIND Diet muffins which will not be discussed. It tasted like a “healthy” food and will not be shared with anyone for risk of ruining the Muffin Man’s stellar reputation. Did make apple crumble muffins that were much better. Other new items included red wine braised pork shanks, taco stuffed peppers, chocolate peanut butter bundt cake, and peanut butter cup sheet cake. Repeat items included rotisserie duck, au gratin potatoes, and homemade pizza for Dad.