Ez days

First run after Berlin. Both legs feel still bit tired, but not bad. I added 20 miles bike ride since Sun was shining. Next up.... eeeezzzz. Next big race might be Broadstreet Run next May if the plans turn out ok.

Fun times

Last week was awesome. Wednesday's bike ride, weekend's Nationals, Saturday's early tempo run w/ Moguli and Sunday's long run were pretty cool. A closer look shows that I was almost able keep up with the training program.

M: Off // Off
T: Easy // Ez
W: AM Easy, PM Bike ride // Ez + short hills + 60 miles bike ride
T: 4x2km'4min. @ HMP // 6xYasso 800s
F: Easy // Ez
S: Tempo 7-8 miles @ MP // Tempo run 7.5 miles w/ Moguli
S: Long run 18-20 miles EZ // Long run 19.5 (@7:15s to 6:40s)

This Friday I'll fly to scary hot San Antonio, TX and will (for sure) take it ez while staying there. Accordingly, tomorrow and early Friday morning will comprise workouts. This week's schedule:

M: Off
T: Easy
W: 12-16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
T: Easy
F: Tempo run 15km @ MP and 25 hours of traveling
S: Off
S: Long run 13-16 miles

Vacation time

This time the vacation surprised me by starting a week too early. And this was only based on my false perception, not on the actual calendar. So from last Friday... screw you office. After learning on Tuesday that Thursday would be my last work day for a month, work kept me busy. Really busy.  

Execution of week 1 for Berlin:
M: Ez + Myrtle Routine x 2
T: Ez
W: 3x2km'1km @ (5:50-5:40). Was too tired to run the fourth. It was early enough to think like this...
T: Ez + massage + evening bike ride 20 miles (ez) 
F: Ez + MR x 2
S: Due to time constrains (I hadn't time for any longer run) and too hot conditions I ran a long run of 14 miles w/ 4 miles @ MP instead of 16/6. I mind this as a good start of something new.
S: Bike 64 miles. At the start sun was shining  and in the end it rained. During the thunderstrom in between we had to stay away from the road.

Plan for week 2:
M: Ez
T: Tempo 7.5 miles @ MP-HMP
W: Ez
T: Ez + mini fartlek 5x1'1min. @ 5KP
F: Ez
S: 4x2km'3-4 min. or 10.5 km road race
S: Long run 16 miles

Here and there

Last Thursday core workout was just a dream. Luckily, on Friday I had chance to run about 7.5 miles around sunny Stockholm. Hamstring was relatively painful but I crushed my Swedish fellow morning joggers by finishing @ sub 6:30s. "That'll teach my hamstring, too", I thought. But it did not.

On Saturday I was feeling slightly off the whole and didn't hesitate to skip running (maybe this was because of B10 was held on the same day and that race still hurts me). Instead, I rode a "night rider" (summertime in Finland is all about lightly nights) comprising 50 miles in the late evening.

Then on Sunday I changed a planned 4x2km to a fartlek which was a huge success. Hamstring made some noise but the workout itself was okay - well, it went better than expected. 

Today I was sneaked out for a 6 miler and finished that with Myrtle Routine. What a kick-ass start for a new week! 

Almost warm

I just finished a short but fine bike ride in low 70s. In the morning, however, the temperature was ~33. Thus, running was pretty refreshing experience compared to the evening's biking. In all, summer is almost here. Tomorrow the plan is to run yet another steady state 6 miler, this time on the paths. It will be moderated by HRM.

On Sunday I might go and face my demons by running a 10k race. The minimum goal is match the average pace of my last shorter race.

[edit:] Dammit it was different to run in warm weather. It was either the weather, dead legs from yesterday's bike ride, running on paths or just my shape that punched me in the nuts today. Anyway, one more steady state saved in the bank. In your face!

Easy days after Wednesday

Even if Wednesday's workout was far from "all out" one, I have felt it during the easy runs thereafter. So Thursday and Friday were easy ones (yesterday I ran w/ Lil' D) and today I ran bit longer one (15.5 miles) w/ Masai and Bruno.

Then we had a nice chance to go biking with sweetie and we rode some 24 easy miles. Pretty enjoyable season opener (temp is now high 50s). Next up... guiding our Chilean visitor here and there in Turku.

Sunday I did a bike ride during which it started snowing. It means that the Sun is away for the next few months. Nice. Then I steared NYC marathon online and wore my Grapevine shirt just to remember where my mind was wandering (in US that is).

On Monday I had a day of passive rest since I travelled to Tampere and back. The real reason was to give some slack for the achilles. Today, just 40 minutes ago I ran 4x400m + 1x800m with walking rest of 200m (on slightly slippery road and 25F...). Operated achilles was ok if you don't mind the stiffness. Yay!

Baby steps, baby! Yeah!

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.

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)

No rupture

This morning I had a meeting with doctor who saw the problem kinda instantly. He sent me to ultrasound scanning which I - luckily - had some 30 minutes thereafter. Nice. Accordingly, I'm going to meeting the doctor another time this evening and then I'll know is it time for knife or cortisone.

[update:] It is knife-time. There is no rupture, but it is in so bad shape that there is not return on the road without operation. Tomorrow morning I'll know the exact time when achilles will be operated. Great!

This morning's bike ride sucked. I dislike very much biking in low 40s with headwind. My brain froze over and fingers were numb. But the headwind is my archenemy and I'm little afraid that it has the advantage.

Ninja!

Where are my mad ninja skills for avoiding injuries? Thinking twice, I have never even had any of those skills. Does anyone know any secret/less secret ninja clan/school for kicking injuries' ass?

The weather is getting colder here. That was sort of the first thing that crossed my mind while riding in rain. So it seems that Summer already left the building.

Yet another week on bike

Five days equals 186 miles. I'm happy with this version of mental healing, but left knee isn't feeling the same. Accordingly, I think I have to skip couple days and concentrate solely on stretching and core workouts.

And then something completely different: Kenya's David Rudisha ran new WR in 800m in Berlin: 1:41.09!!!

Still on bike

I took Sunday off. Didn't feel a thing. Still I had almost 220 miles done in last six days. Not lot for a cyclist, but I'm okay with that.

Yesterday I took back the lazyness by riding tempo repeats to headwind. That - of course - sucked but in a good way. My things died already during the first 2 minutes "on" but relaxed to some degree during the "off". After the third one I was pretty much done/beaten/cooked/finished but I continued some more. I haven't spend this much fun time w/ lactic acid since our stay in the US. I vaguely remember that last Summer I met her while climbing up Mt. Nasty.

I also got an appointment with nr 1 sports surgeon (who operated David Beckham last Spring) just to check out what's up. Yesterday hamstring started to hurt a bit but achilles tendon was silent. It seems to ache only when I walk (or think about how much I'd like to run).

On bike

I did my first workout on bike on Tuesday. I decided to start with hill repeats (5x2.5min with 40 mins WU and 20 mins CD) and it felt great. On next day I biked an easy 60 km ride. Then during the next night (after 4:30 AM) I had quality time with our baby boy. Accordingly, I skipped Thursday's ride and chose Friday morning.

Today I joined local triathletes on their long ride (for me it was 107 km including one donut at the midpoint). So, I'm slowly turning into a cyclist, right? Currently, biking is a convenient way to take care of the mind. The body follows that positive feeling - I hope. At least butt and hamstring aren't hurting so much anymore while riding, but achilles is getting worse and worse. Not it is really sore when I'm walking... Nice. But I'm calm.

Reality is getting closer and closer

On Sunday I went for an easy ride with an Ironman. It was pretty cool to have company the first time after early May. Well, the loneliness of the short distance rider suites for me since I'm not the jolliest buddy to have around (what comes to handling the continuous stream of injuries).

Today I'm seriously considering doing my first workout on bike (hill reps) just for fun. I dunno what my achilles is thinking about it. Should I even care...

The Usual

Quiet on the running front. Some activity on road biking. Feeling steady, achilles continues to bug me.


Run, run, run, run, run, run, run, run, run, run, run, run, running, running, running, tempo run, marathon pace, threshold pace, running, running, run, running, run faster, run, running, runner, marathon, marathon, marathon, running.


Good read.

A Bit Lost

Damnit!!! I've been updating these DNR posts for so long that the "Check out the next blog" -link at the top directs me to various Zumba/Body building/Fitness -blogs. No offense, but is there really something underneath the rock bottom???? Seems so. Just to correct this: run, run, run, run, running, running, running, tempo run, marathon pace, threshold pace, running, running, run, running, run faster, run, running, runner, marathon, marathon, marathon, running.

Couldn't care less, right? Today I punished my quads by biking w/ classic grinding face for 2.5 hrs. I felt so damn great that I'm not even able to sleep now.

And to continue with a totally different note: next weekend Finnish T&F Nationals are held ... somewhere. It's been a while since I raced there. With no hard feelings, I think that my next one is up... never. The event in question is, however, taking place in my hometown next year (just in our backyard), but in addition to my left leg, I gotta re-organize my guts to achieve the necessary level of performance. Now I'm plain happy with Trek's company and these particularly positive family issues. Life's good!