Train With Xeno

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 28th, 2007, 11:50 am

Hi, Deborah. I'm very sorry that you're suffering. I can only imagine how miserable it must be. I had two fusions. The first was a posterior approach at L4-L5. That was in April 2006 at Hospital for Special Surgery, in New York. For whatever reason, that operation failed to produce sufficient bone growth to fuse the discs.

So then I tried again. Since my wife was a surgery fellow at Harvard at the time, I saw the head of spinal surgery there. And in April 2007, he did an anterior-approach fusion at L4-L5. This one fused in about four months. Now I have a fully-ossified bridge at the disc space.

Both surgeons told me explicitly that I would be able to row again. Once the bone bridge forms, the bond is just like any other bone (albeit nascently formed).

While you are in Boston to race, perhaps you should consult my surgeon there. I may be biased because both my wife and I went to school at Harvard, and my wife operated every day at their hospital, but my doctor there is great. His name is Dr. Kirkham Wood and his awesome surgery assistant is named Lisa. Feel free to use my name. The hospital has nice accomodations for relatives to stay while you are recovering.

My back feels MUCH better than it did before Dr. Wood operated. He and his team gave me my life back. And for that, I'm deeply grateful.

If you have any questions, my number at work is 212.589.4630.

All the best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 28th, 2007, 11:54 am

One more thing, Debortah. Write to Xeno. He's helped me very much to regain my rowing fitness. Because he understands back issues, he's been great at recommending exercises and prescribing workouts that have me enjoying my rowing more than I have in a decade (or more).

Best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 28th, 2007, 1:57 pm

Tuesday (Nov. 27):

AM: 90-minute row. Every 10 minutes row 20 strokes as close to 2K race pace as possible.

PM: (1)Weights (high pulls; lunges (superset with) barbell goodmorning; horizontal pullup (superset with) bench press; pullup (superset with) barbell thruster (front squat into push press); two-point plank (superset with) windshield wiper; supine bridging.
(2) Row 30 seconds on/off for 20-minutes with damper at 10.

Wednesday (Nov. 28):

AM: 3x20-minute row. Done with Xeno's 19-minute pyramid (For each piece, I row one minute before I start the DVD. I'm kind of OCD about that).

Rowmaniac · Post by **Rowmaniac** » November 29th, 2007, 11:48 am

Hi, Jamie

Thank you so very much for your kind and helpful response. I am very encouraged, and quite surprised about the lack of a rowing prohibition post-op. You can hopefully understand why I wouldn't want to drop the oars forever. Rowing has become almost addictive, not to mention the training that goes with it.

You are most kind to offer me your contact info. I may try to set up an appt for when I am in Boston. Great idea. Meanwhile, I should probably loop back with some of the SF orthopedists and ask more questions about the fusion and rowing post-op.

Many thanks again. Are you competing in Boston for CRASH-Bs?

Oh, and thanks for the suggestion about Xeno. Since I am in CA, I wrote to him on Monday asking about some personal coaching. I have not heard back from him, but hopefully I will. I would really love some help.

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 29th, 2007, 1:23 pm

Glad to help, Deborah. If you do plan to call Dr. Wood, try to plan as far ahead as possible. He usually has a 3-month wait for an appointment. But I'd be glad to write to Lisa to try to get you in faster.

Xeno will write back. He spends about 6 hours a day coaching on the water and about 6 hours coaching in his rowing gym. So sometimes he can fall behind on e-mail. I'll write to him and mention that you're trying to reach him.

I'm not sure about CRASH-B. It may depend on my January 2K. And I'm going to ty to support as many New York and New Jersey races as possible.

All the best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 29th, 2007, 2:29 pm

Deborah: Xeno just told me that he's having trouble receiving e-mail at his "Iron Oarsman" account. That's why he missed your e-mail. He said to use this address instead: muller2000@sbcglobal.net

All the best,
Jamie

Rowmaniac · Post by **Rowmaniac** » November 29th, 2007, 8:46 pm

Thanks, Jamie. That was nice of you. I will resend my note of Monday to this address.

Right now the Road to Boston seems like a long and hard one. We'll see how it goes. Thanks!

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 29th, 2007, 9:55 pm

We can all motivate and encourage each other. That's a great part of this forum.

Rowmaniac · Post by **Rowmaniac** » November 29th, 2007, 10:10 pm

I failed to ask whether all of your training from Xeno has been virtual or have you had in-person sessions with him. I'm close enough to go to him if I thought it would help (or if he'd see me.)

It sounds as if you spend a lot of time each day in your gym. (I'm envious--I live in an awesome place near the ocean, but having an extra room for a gym is my new BIG dream--that erg and others take up lots of space!) I also train every day, although there is one day where I limit it to core and stretching.

I'm looking fwd to hearing from Xeno. Right now I'm on week 4 of the Concept 2 UK IP plan for 2K training. I also row on the water 4-5 days per week. It's enough to keep a girl running to keep all the workout clothes washed!

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 30th, 2007, 3:48 pm

Visit Xeno's gym, The Iron Oarsman. He has group and private classes on the erg and on the water. He trains people all the time. I'm sure you will enjoy it very much. I've never been there. But I can't wait to go!

I just use his videos and correspond by e-mail.

Our gym at home is 60'x20'. It's nice, but you live in California by the Pacific Ocean. You win -- by a mile.

DavidA · Post by **DavidA** » November 30th, 2007, 4:17 pm

Jamie Pfeffer wrote:Our gym at home is 60'x20'.

How big is your house?!

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 30th, 2007, 4:46 pm

It's nothing special. But the deal was I would move to New Jersey and let my wife decorate the rest of the house, but I get the whole basement. The big (finished) room is the gym. The bathroom one of the unfinished rooms down there are currently the "Locker Room." Eventually, the three unfinished rooms will be two bedrooms and a television room.

But I really need a second erg. Then I can have people practice with me. My wife says, "but you don't know anyone [in New Jersey] because you never leave your gym." I say, "true, but if I get the second erg, they'll come." It's going to be like my rowing (well, erging) Field of Dreams.

We have a treadmill, weights, a squat/power rack, a Vectra VFT (it's awesome. check Vectra's website). So, if anyone wanted to come over now, 4-5 people could workout. But, I need that second erg.

I actuallydo get out of my house. I'm a lawyer in Manhattan. But it's true: I do spend all my other time in my gym. Well, that and the supermarket.

Rowmaniac · Post by **Rowmaniac** » November 30th, 2007, 9:36 pm

Wow 20 x 60! I'm green with envy!!! Long ago I lived in Texas (kind of prefer California by a mile...) and had a really large house (can you say in-ex-pen-sive housing?) with my own pool and extra rooms for things like a gym, and although I wouldn't go back there for the world, there are days when I long for some of that space. My house now is about 2700 sq ft, but with home office and a new media room, the gym got left out of the mix. I am, however, 10 minutes from the boathouse, and the erg is right here (used every day but always looking oh so lovely sitting out, ugh) and that's the way it's probably gonna have to be.

Jamie, I moved to SF to practice at Baker McKenzie, but am a recovering attorney (tax.) It's good to hear that a NY attorney has time to workout like you do. I'm impressed!

I shall go see Xeno if he gets back with me. Meanwhile, I'm training for that 2K race, and each day I feel like I'm making progress.

Hope you are in your gym and not your office this weekend,

Deborah

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 30th, 2007, 11:19 pm

Baker McKenzie is a top firm. I work for a Baker, too: Baker Hostetler. It's great -- by far my favorite place that I've ever worked. They've been incredibly kind to me during my recovery from all the surgery.

At the momentI think Xeno must be very busy. He hasn't even had a chance to send our December workout schedule. I'm very excited for it. But he will write to you soon.

Also, do make an appointment with Dr. Wood. It's just for a consultation. And you're going to be in Boston already.

zen cohen · Post by **zen cohen** » November 30th, 2007, 11:32 pm

Rowmaniac wrote:Long ago I lived in Texas (kind of prefer California by a mile...) and had a really large house (can you say in-ex-pen-sive housing?) with my own pool and extra rooms for things like a gym, and although I wouldn't go back there for the world, ....
Jamie, I moved to SF to practice at Baker McKenzie....

Lots of attys here. I'm a native Texan and lived there (Houston) for 47 yrs till I met the woman who'd become my wife and I let her drag me to CA. (She came to TX to get her PhD and hated it; OTOH, I know it's not a great placebut it's where my roots are.) I have a solo appellate practice (crim and civil) and get to work at home (where I have a Model D, but my setup is in a crowded garage, unlike Jamie's spacious area).

I'm only about 15 miles from Xeno's shop. Have only stopped by once but plan to go more, and I'm even considering learning OTW. Xeno offers an OTW session in a double scull and I think it's be fun to row with a bona fide gold medal winner.