Ice

What you expect when it's raining and temperatures are around 31F. Yes, ice. This morning I was barely able to walk on slippery wet ice to the trail. The trail looked maintaned but there was a layer of ice on the gravel. So, after 100 meters running and having almost fallen down three times I decided turn back which I did. Then I slept for an hour. I'll give another try in the evening after the cultural activities.

And tomorrow we will begin our journey to the US. Awesome!

[edit:] Another try my ass... it's still too slippery AND we had a dinner at the theather, so my next run will most likely take place in DC on Thursday.

Stick your skis...

An old (but not -ie), instant classic got stuck in my head while I was doing my thing on skis this morning (and yes I still strongly dislike xc skiing). If nothing else, I thought that it would brilliant if someone else would also be harassed by the same song.


Here you go...

Slow progress hurts my brain

Without saying... I'm not yet able to run. Still skiing instead. Luckily, the weather conditions are pretty opportune for XC skiing and less optimal for testing my achilles. I might have a sneak preview (and run) tomorrow at indoor track.

But tomorrow's news is that I'm again gettin' older.

Dear cross country skiing,

I honestly dislike you from my guts.

All the best,
ste

Party time

Achilles started creaking again last night. Maybe just because I didn't dance (at our University's pre-Xmas event).

Couple hours before this I met Dr. Orava for the first time after the surgery. He said that everything is pretty normal at this point - the swallen achilles, really stiff calf, my anxiety and some other features slow recovery. So, shouldn't be anything to worry about. He estimated that by the Xmas achilles might in better shape. I really hope that I can run when we arrive to the US.

Some hours before the appointment I was going to do some nordic skiing (yes, we already have snow). I woke up at 6 AM, geared up, drove to other side of the city (it's a small city) and was ready to roll at 6:30. But the loop was currently under construction and I HAD to drive back home and fall back to sleep since doc's appointment was at 9. At least I tried, right?

Since the achilles is now really bad I have to postpone skiing and gym for couple more days but at this phase of this sportish bankruptcy it doesn't matter so much.

Taking easy sucks

Achilles is soon gonna get sucker punched. And then kicked in the nuts.



No, I'm not calm!

Berlin 2011

Online Registration - 38. BMW BERLIN-MARATHON

Your participation was successfully transfered and accepted. Have a nice day.

Emergency stop

Today I rode another nice morning ride.

Early afternoon's walk to the city opened my eyes. Achilles has started creaking which is the worst outcome of rehabilation process. It means STOP! RIGHT NOW.

So it's ice, ibuprofein and rest for the next 5 days. This is BS! 22 years on the road and I still haven't learned nothing. At least not how to be patient...

This morning sucked

Van 1 - Me 1. I can call it even if either me or the Van did not stop nor got hurt. But still it sucks to get hit by a Van making a sudden U-turn.

In addition, this morning's ride included a puncture and black ice. Ooooh, I like winter time.

And good luck among others to Jason, Seth, Stephen and Karsten in your Bmore Marathon effort tomorrow and of course to HCS Relay Team!

Routine: Phase II

The road of recovery incorporates the following activities:

a) Biking every morning 60-80 minutes without cleats (temperature is soon a killer, low 30s)
b) Strengthening/core routine, 3 rounds:

• 50 ab crunches with a medicine ball
• 25 glute crunches each side
• 25 leg abduction in sidelying
• 25 push-ups
• 25 bicycle crunches
• Plank 90 seconds
• Side planks 60 seconds each side
• Good morning exercise with a medicine ball

c) Lunge matrix (adapted from Jay Johnson) 3 rounds:

• 20 front lunges
• 20 front lunges with twist
• 20 side lunges
• 20 back and to the side lunges
• 20 back lunges (this one I leave out and do squats wo/ weights)

d) 5 minutes on balance board

Then some stretching. That part sucks as always.

Almost back at it

Saturday, Sunday and today I sneaked out for morning ride with Kona. It is NOT as fast as road bike but it provides all the things (lactic acid, sweat, fat burning: my weight gain has been insane due to minimal (no) changes in my diet) that I need currently.

At the same time I have to confess that achilles has recovered pretty well this far. It still feel a little stiff and after walking e.g. 3 miles it starts to ache. It's normal they say, but it bothers me a bit. Luckily, sweetie sends me out for a bike ride so that evens out the sharpest whining.

Yesterday, however, was tough mentally. I eagerly followed Chicago marathon and how Mark was on fire until he burnt himself (his legs cramped). I hope that we all manage ourselves to our little encounter in the streets of Berlin next September. I might keep up with his pace while doing the warm-up.

Kona

I'm slowly transforming into a bike snob. I bought a brand new bike for commuting.

Of course for a REAL bike snob buying a low budget Kona is nothing more than a pitiful act conducted by some wanna-be. The best choice for sure would be fixing your own bike. I don't care, since I had my reasons:

1. My old faithful Marvil is giving up and I'm sure that his future will be close to taking care of my commuting during the winter - in snow and on ice.
2. Next spring Lil' D will be ready for some bike trips (in addition to baby jogger) and I DON'T want that he would have a crash course of Finnish cursing caused by me pedaling the heaviest Marvil around while he's enjoying the scenery from his bicycle seat.

The recovery is going good. Only thing is that core workouts in a repeat mode are loosing their edge. Where's the scenery, where's the smell of pain? 

And good luck to Mark B. and Ben I. at Chicago on next Sunday! Kick ass!

I can walk

Yesterday--even if little common cold is bugging me--I joined sweetie and Lil' D during their little walk to city and back (attached with a dinner). With these determinants you may consider the greatness guaranteed as such, but when you add the fact that this was the first time I was able to walk a little longer after the surgery--It felt spectacular!

Similarly, today I hopped on the bike for the first time in three weeks. Not on Trek, since I'm only allowed to do some commuting, but still this feel great. Felt like becoming alive again which usually happens after longer period of without running. Oh yes, I have felt this couple of times before. Now I hope that from this point on I could save myself from injuries. Funny thing is that it has nothing to do with hope... 

Stupid slow progression

I'm ready to kick some asphalt - now!

But no. The recovery is still in progress. The old pain in the achilles is gone and that's freakin magnificent! The skin and "the wound" are still sort of stiff and I'm only able walk at really really pedestrian pace. Accordingly, I have to drive my silly ass to work and back (roughly 2.5 miles). Next week I'm allowed to start biking (not with cleats, though) which helps my mind.

Soon, it's kick-ass time.... Berlin 2011!!!!

Berlin weekend

Today I was supposed to run the Berlin marathon. Instead, I stayed home, sat at the laptop and watched the race online. Then I worked a little, and only then realized how sad I'm supposed to feel now. Luckily, I don't sad at all. I feel happy!

Achilles is doing better, I think. This evening I will get rid of the bandages. Tomorrow it has been 2 weeks since the surgery so the next week is still an easy one. Walking is now allowed, but only to some degree. The real rehabilitation of the achilles starts on next Monday. Though, I wouldn't mind running already tomorrow.

Feeling good

The current "back-to-running" -program has progressed slowly but steady. The achilles has not been aching at all - at least when compared to the localized pain before the surgery. On the positive note I might add that I think - no, I'm sure - that I'm also getting my motivation back at the same time. So, I suprisingly no whining nor complaining today. Just happy and soon ready to roll.

I have almost finished reading Matt Friztgerald's new book RUN: The Mind-Body Method of Running by Feel. It surely has ideas to be followed or at least thought when I step again on the road. It's a good read.

A new start back to running

Today I started building up my way back with series of strength and flexibility exercises. The latter comprised simply extensions and straigthening of toes and the ankle. Moving the ankle with stitches is a new thing for me and I'm a bit nervous about the tight feeling underneath the bandages. I'm not supposed to move the ankle more than 30 degrees till the stitches are removed on Sept 24th.

Strengthening exercises are also pretty simple and thus less demanding:

• 3x20 (reps) straight knee extensions with "locked knee", a pillow under the thight
• 3x20 knee extensions with "locked knee" toes straight up
• 3x20 knee extensions with "locked knee" toes flipped outward
• 3x20 knee extensions with "locked knee" toes flipped inward
• 3x20 leg abduction in sidelying 

+ some traditional bits:

• 3x50 ab crunches with an exercise ball
• 3x50 glute crunches
• 3x30 push-ups
• 3x50 bicycle crunches

This will continue for the next two weeks (repeated three times a day). Three weeks after the surgery I may start swimming and biking with a stationary bike. I will emphasize the latter. Swimming suck due to too many hours spent with aqua running. Walking/running will follow after 6 weeks after the surgery. I'm really looking forward to wake up on October 25th.

The recovery has started

I had a chance to see how does the scar look like. Of course as a nerd I had to take photo...

Looking good

The surgery went well. I entered the hospital at 8 AM and then I left the building at 2 PM. The situation underneath the skin was something like expected and it's gone. Additionally, Dr. Orava "cleaned" the tendon.

On Wednesday the bandages have to be renewed in order to avoid any inflammation. Then on 24th I will get rid of the stitches. In 6 weeks (at the earliest) I might be able to try out running. That sounds awesome!

Breaking the Silence

It's the last day before the achilles surgery. I feel confident that this will work out fine. The on-going week has been pretty easy (training-wise, at work I've been hurting my head a lot) and I've biked only on four days. Todays ride was the most evil one since I intentionally tried to kill my thighs already at 7 AM. Well, thighs felt okay the whole time but the old nagging feeling in my left gluteus woke up. That's okay I think. Sports is all about various forms of pain, right?

Yesterday I found my crutches (yes, I have a pair of my own) so I'm pretty much all set for tomorrow.

Damn, I miss running! Today, last year my physical activities looked like this:

(photo by policepace)