Well today I decided to take advantage of good weather and decide to put a little "insurance policy" in my legs. Stupid, too type A what ever I needed to know how my freshly healed Achilles would handle 15+ miles. I needed to know if I could run that marathon in Taupo or resign myself to walking with a glow stick. So I decided to loop it from home. the first sign of any discomfort on the 2nd loop and I could bail. Loop 1 went well. The pace was easy kept hydrated, and listend to the body. The hips were a little tight and all the pressure seemed to be in the front of my legs instead of the back. The second loop was slower and I decided to bail on to an easier loop( my legs were feeling tight and let's face it 18 miles two weeks out was risky enough.) I managed to complete the run in 2:41.29 or at roughly 8:51 mile pace, roughly the same pace as my marathon from last year. I stretched and iced, and took precautionary anti inflamatories. The ankle is feeling pretty good although after the Ironman I'm not running for a month, figure that will give it plenty of rest to before I tackle the summer season. I'll spend time in the weight room and on the bike post Ironman, getting myself into better shape. But that's for another time.
Right now I've gotten that pesky long run out of the way and now I can taper with piece of mind.
Feeling good.
R.D.
Showing posts with label Injury. Show all posts
Showing posts with label Injury. Show all posts
Saturday, February 21, 2009
Tuesday, January 27, 2009
Ironman New Zealand Update: :Put up and shut up.
Well after reading through alot of posts from last year, I have spent way too much time worrying about whether or not I'll be in shape for this shindig, instead of just doing the work to get myself in shape. Well that ends now. I've got 5 weeks to do the work. Running I'll worry about that when I heal, I'll be ready to go I've got strong base. The swim....hahahaha my age group will not know what hit them, hahahahaha! The bike this is my golden opportunity so stop dilly dallying and bitching on how you hate the trainer and either ride it or bundle up and ride outside. Grow a pair, HTFU, stop bitching and start training like you mean it. Rehab your leg so you'll be ready to go and keep following the Angry Regiment so you will get harder, faster, stronger. You start running again next week you've got running partners at CCSU to help you. Cycling Claire's getting ready to ride again, Bjoern's back no excuse not to find someone to ride with or spin with. Swimming well the pool is open late, screw the guards and not wanting to be "that guy" that stays in until 11:00PM if anything they'll get paid more for it. So instead of lamenting about being undertrained try to get what you healthily and realistically can done. Can't get a 100 mile out door ride in then opt for a 5 hour trainer session, can't run, bike and swim...do the work get it done and go kick some ass. (insert Howard Dean Yell here!)
Going to be eating nails and crapping thunder.
R.D.
Going to be eating nails and crapping thunder.
R.D.
Monday, January 26, 2009
Game on.
Well today I start what should be my final undergraduate semester at CCSU...Game on Academia!
This weekend my plans for a lot of riding were killed by somewhat cool weather. Sunday I did manage an indoor swim/bike brick, granted I did nowhere near the mileage I wanted to on the esspresso bike. I think I got about 30 miles in on the bike after a 2000 yard straight swim. This weekend it's going to be in the mid to high 30's so that will make riding a little more pleasant....at least until I hit that 20mph head wind at the lake...well I'll be one step ahead in Taupo where the wind is equally as strong. Also only 10 more days until I can throw on the running shoes again...I can't freaking wait....granted I have to build the mileage a little more cautiously than I'd like unless I want to be remembered for an infamous crawl to the finish line and a wrecked season.
This morning I went for a 3000 yard swim, not too bad of a day. This afternoon class until 9:30PM Tonight after class more stretching and Trigger point goodness, and tomorrow a morning spin, work ,class meet up with Angry for some rehab work and then maybe some more swimming or spinning. Saturday/ Sunday as long as the forecast holds I'll be riding outside... as I have been dubbed by some of the runners in the greater Washington Area..that nut out on his bike...ahh to know what most people think of the state of my mental capacities is interesting.
So as of right now the Ironman is happening...my mileage on the bike has been disappointing but it was disappointing at his stage of the game last year as well....I'm a little not so much worried but concerned about my run, granted I feel what triggered my injury was a combo of factors:
Weaknesses in the legs and hips, not doing my usual animalistic runs during the school year, going too hard too often on the treadmill, a hex placed on me by some Maori Medicine man ( stay tuned I've got a comic post about that theory including a youtube clip.), carrying my life stress in my lower body....afterall I've trained like an animal on natural or at least quasi-natural surfaces ( ie asphalt.) and not really had any major issues, maybe this is the last of the 2008 crap purging itself from my system...and a good result "Down Under" will springboard me into a more positive 2009.
Well that's it from me I've got to go negotiate my brother as collateral at the bookstore.
Bring on that thesis!
R.D.
This weekend my plans for a lot of riding were killed by somewhat cool weather. Sunday I did manage an indoor swim/bike brick, granted I did nowhere near the mileage I wanted to on the esspresso bike. I think I got about 30 miles in on the bike after a 2000 yard straight swim. This weekend it's going to be in the mid to high 30's so that will make riding a little more pleasant....at least until I hit that 20mph head wind at the lake...well I'll be one step ahead in Taupo where the wind is equally as strong. Also only 10 more days until I can throw on the running shoes again...I can't freaking wait....granted I have to build the mileage a little more cautiously than I'd like unless I want to be remembered for an infamous crawl to the finish line and a wrecked season.
This morning I went for a 3000 yard swim, not too bad of a day. This afternoon class until 9:30PM Tonight after class more stretching and Trigger point goodness, and tomorrow a morning spin, work ,class meet up with Angry for some rehab work and then maybe some more swimming or spinning. Saturday/ Sunday as long as the forecast holds I'll be riding outside... as I have been dubbed by some of the runners in the greater Washington Area..that nut out on his bike...ahh to know what most people think of the state of my mental capacities is interesting.
So as of right now the Ironman is happening...my mileage on the bike has been disappointing but it was disappointing at his stage of the game last year as well....I'm a little not so much worried but concerned about my run, granted I feel what triggered my injury was a combo of factors:
Weaknesses in the legs and hips, not doing my usual animalistic runs during the school year, going too hard too often on the treadmill, a hex placed on me by some Maori Medicine man ( stay tuned I've got a comic post about that theory including a youtube clip.), carrying my life stress in my lower body....afterall I've trained like an animal on natural or at least quasi-natural surfaces ( ie asphalt.) and not really had any major issues, maybe this is the last of the 2008 crap purging itself from my system...and a good result "Down Under" will springboard me into a more positive 2009.
Well that's it from me I've got to go negotiate my brother as collateral at the bookstore.
Bring on that thesis!
R.D.
Saturday, January 24, 2009
Angry Rehab.
Ok before everyone sits there and pictures me doing stretching exercises, with a scowl on my face. Let me explain as mentioned about 9999 times before I messed up a major tendon in my foot, named after one bad ass Greek military hero. If you want to see why said injury has me freaked out watch the first um well... "chase" scene in House of Wax ( a pretty bad B-movie but Paris Hilton gets what's coming to her so it's worth it.)
Well upon rather sprited comments from the Angry Runner and my own fear of needing major reconstructive surgery...as well as ways to try to get myself back on my feet maybe not faster but better prepared for the hellish regiment I put myself through,I went to him for advice on stretching and strengthening this thing. His advice has helpped as I've noticed a drop in the swelling nearly overnight...well ok it's not a " wow it ain't bulging let's go run 20 miles..." drop but enough I feel confident that if I continue the regiment and I can get the ok from a PT that I could be able to get on an eliptical later this week....not going to push it but if I can get my legs back in a running- type motion it will be a big boost to my morale.
Cycling and swimming, no real issues, I'm not going to be doing any major climbs or incredibly high tension work on the bike for the next week so that will help with the rehab as well as get miles in the saddle....let the huge bike block continue. Today not much on tap..a freeze my beans ride up at the lake..a call to Angry and a new list of exercises to try to build strength and mobility and ease tension. The Ironman..well I'm not really thinking about it at this point I figure as long as I can get through the bike leg and my ankle has healed enough that I can get a least some eliptical and run work I will be able to survive it...maybe not a PR...but as long as I LISTEN TO MY BODY I don't do something stupid like push the pace and pop the damn thing, I should be good...I've already got base mileage and I know my leg can survive 15 miles at this point...Wednesday Feb. 4 with a little more than month remaining before the race I'll have a clearer picture of what kind of shape I'll be in. I have trained for a marathon in a month like this coming back from injury, granted that was Nashville and the culprit was my knee. Until then, swim/ bike/ stretch/ triggerpoint/ lift/ anti-inflamatory/ omega 3/ ice repeat.
Recovering Nicely.
R.D.
Well upon rather sprited comments from the Angry Runner and my own fear of needing major reconstructive surgery...as well as ways to try to get myself back on my feet maybe not faster but better prepared for the hellish regiment I put myself through,I went to him for advice on stretching and strengthening this thing. His advice has helpped as I've noticed a drop in the swelling nearly overnight...well ok it's not a " wow it ain't bulging let's go run 20 miles..." drop but enough I feel confident that if I continue the regiment and I can get the ok from a PT that I could be able to get on an eliptical later this week....not going to push it but if I can get my legs back in a running- type motion it will be a big boost to my morale.
Cycling and swimming, no real issues, I'm not going to be doing any major climbs or incredibly high tension work on the bike for the next week so that will help with the rehab as well as get miles in the saddle....let the huge bike block continue. Today not much on tap..a freeze my beans ride up at the lake..a call to Angry and a new list of exercises to try to build strength and mobility and ease tension. The Ironman..well I'm not really thinking about it at this point I figure as long as I can get through the bike leg and my ankle has healed enough that I can get a least some eliptical and run work I will be able to survive it...maybe not a PR...but as long as I LISTEN TO MY BODY I don't do something stupid like push the pace and pop the damn thing, I should be good...I've already got base mileage and I know my leg can survive 15 miles at this point...Wednesday Feb. 4 with a little more than month remaining before the race I'll have a clearer picture of what kind of shape I'll be in. I have trained for a marathon in a month like this coming back from injury, granted that was Nashville and the culprit was my knee. Until then, swim/ bike/ stretch/ triggerpoint/ lift/ anti-inflamatory/ omega 3/ ice repeat.
Recovering Nicely.
R.D.
Thursday, January 22, 2009
Get the Ortho out of your head.
Well tonight I got on the bike for about two hours. First time was for about 20min.before a little tension in my calf got me freaked out and my ortho's voice was ringing in my head " If you put toomuch pressure on it it will rupture...blah blah yadda yadda." After a mini-meltdown in which I vented to my sister in Newport that I'm scared out of my fucking mind about snapping this thing...and giving my self a heaping dose of Harden The Fuck Up! I got back on the trainer... and rode for an hour an a half...some tension in the calf and hams but they are not my tendon.. also they're the muscles supplying power to my pedal stroke.A little ankle movement during the ride no big hairy...man this dude's playing a head game. Pretty much all he told me was "don't run. Swim" that was it. And oh yeah "stretch,and if you feel any thing getting worse give me a call."
So Angry what are you doing Sunday say around 5ish... I will agree that my right leg isn't pulling it's fair share on the run...most likely the result of an early ITBS issue from my Nashville training (I was hobbling around on my right leg with knee pain for week.) That and it was incredibly weak during my lunge session on Tuesday.Also the weakness in my right side and lower back is easy to spot, the left side it might be a little more difficult.
On the cycling I'll say the one major thing that did help was the insert, I noticed my left foot was pulling the pedal more efficiently...so maybe the trip to the doc's office wasn't so worthless....if nothing else it improved my cycling technique.
The Ironman a question mark at this point...I'll assess before my hotel payment is due because if I have to bail I don't want to lose even more money.
So Angry what are you doing Sunday say around 5ish... I will agree that my right leg isn't pulling it's fair share on the run...most likely the result of an early ITBS issue from my Nashville training (I was hobbling around on my right leg with knee pain for week.) That and it was incredibly weak during my lunge session on Tuesday.Also the weakness in my right side and lower back is easy to spot, the left side it might be a little more difficult.
On the cycling I'll say the one major thing that did help was the insert, I noticed my left foot was pulling the pedal more efficiently...so maybe the trip to the doc's office wasn't so worthless....if nothing else it improved my cycling technique.
The Ironman a question mark at this point...I'll assess before my hotel payment is due because if I have to bail I don't want to lose even more money.
Wednesday, January 21, 2009
Ironman New Zealand Update: Diagnosis Tendonosis
Well upon visting my Ortho, who is partnered with two crazy triathletes, I got the diagnosis of what is going on with my embattled achilles.
Tendonosis or micro tears in the tendon from overuse,improper stretching, weak f**king hips, a right leg that just seems to go along for the ride, yesterday as I did lunges I noticed my right leg was significantly weaker than my left,hence comfirming the fact that whatever injuries I've succumbed to are result of improper technique or overcompensation.
Doc: My advice no running for 3-4 weeks or the swelling goes down whatever comes first.
Me:But I've got a marathon in 5 weeks
Doc: If you run on it you could rupture it there is the same likelihood nothing could happen to it. How do feel about anti-inflamatories, most athletes hate them because they disrupt muscle building.
Me: Will it get me on my feet any faster?
Doc: It could..
Me: so 2-3 weeks instead of 3-4...
Doc: It might but it is imperative that you don't run until the swelling stops.
Me:What about cycling?
Doc: Swimming is best as long as cycling is giving you no pain you can do it.
Me: So I can ride my bike?
Doc: As long as it doesn't hurt just don't run until the swelling goes down.
So I've been put on the mother of all anti inflamatories given an orthopedic insert and the don't even think about running for at least two weeks regiment. From what the X-rays say early RICE and lighter than normal training helped but the green light has been given to me to ride until my heart's content and to swim like a mofo..so I'm essentially on the Normann Stadler Ironman plan. Swim like a mofo, bike like a beast and oh yeah hang on for that little marathon at the end. Next week I'll assess the swelling if it's gone I'll begin to run again otherwise so begins post on weekly assesments of my ankle. Answer to my prayers would be one week, most likely senario it'll heal in two weeks, things will be a little difficult if it's in three and I might just be walking a marathon if it's four. Taper, what the hell is that?
So begins cycling focus....Today since I was able to get the day off fromwork part of me wants to roll in the outdoors but daylight is rapidly fading.. so I'll go to the pharmacy pick up my script for "Mother of all Anti- Inflamatories" and ride the spin bike with my orthopedic insert in my cycling shoes. This weekend looks good so anyone in the greater Hartford, Boston or New York area looking to freeze their beans with me in the great outdoors is welcome to ride with my Saturday afternoon or Sunday Afternoon...Saturday looks like the better of the two days with temps close to 30 Sunday is supposed to be frigid.
Well that's all from my neck of the woods...man if only I saw the doctor sooner....
Looking for snow tires for his bike
R.D.
Tendonosis or micro tears in the tendon from overuse,improper stretching, weak f**king hips, a right leg that just seems to go along for the ride, yesterday as I did lunges I noticed my right leg was significantly weaker than my left,hence comfirming the fact that whatever injuries I've succumbed to are result of improper technique or overcompensation.
Doc: My advice no running for 3-4 weeks or the swelling goes down whatever comes first.
Me:But I've got a marathon in 5 weeks
Doc: If you run on it you could rupture it there is the same likelihood nothing could happen to it. How do feel about anti-inflamatories, most athletes hate them because they disrupt muscle building.
Me: Will it get me on my feet any faster?
Doc: It could..
Me: so 2-3 weeks instead of 3-4...
Doc: It might but it is imperative that you don't run until the swelling stops.
Me:What about cycling?
Doc: Swimming is best as long as cycling is giving you no pain you can do it.
Me: So I can ride my bike?
Doc: As long as it doesn't hurt just don't run until the swelling goes down.
So I've been put on the mother of all anti inflamatories given an orthopedic insert and the don't even think about running for at least two weeks regiment. From what the X-rays say early RICE and lighter than normal training helped but the green light has been given to me to ride until my heart's content and to swim like a mofo..so I'm essentially on the Normann Stadler Ironman plan. Swim like a mofo, bike like a beast and oh yeah hang on for that little marathon at the end. Next week I'll assess the swelling if it's gone I'll begin to run again otherwise so begins post on weekly assesments of my ankle. Answer to my prayers would be one week, most likely senario it'll heal in two weeks, things will be a little difficult if it's in three and I might just be walking a marathon if it's four. Taper, what the hell is that?
So begins cycling focus....Today since I was able to get the day off fromwork part of me wants to roll in the outdoors but daylight is rapidly fading.. so I'll go to the pharmacy pick up my script for "Mother of all Anti- Inflamatories" and ride the spin bike with my orthopedic insert in my cycling shoes. This weekend looks good so anyone in the greater Hartford, Boston or New York area looking to freeze their beans with me in the great outdoors is welcome to ride with my Saturday afternoon or Sunday Afternoon...Saturday looks like the better of the two days with temps close to 30 Sunday is supposed to be frigid.
Well that's all from my neck of the woods...man if only I saw the doctor sooner....
Looking for snow tires for his bike
R.D.
Monday, January 19, 2009
Bob-o Goes to the Doctor
Well this morning I went to my General Practioner to have him take a look at my bum leg. Now this weekend there has been no pain, a little tightness, some swelling, but no pain. Hell leg felt so good that I went for a 8 miler and stretched, a little tightness but not any real worries. I risked life and limb on the road and got to my Doctor for my appointment. After a little waiting and some small talk Doc took a look at my ankle and did not like the bulge.
Doc: Bob, I think you tore it.
Me: What? But I can still flex my foot, stand on my toes, full range of motion.
Doc: Well that bump is one of two things: Option 1: you tore it and your tendon is curled up in there. Option 2 You strained it it's imflamed, either case you need a sports medicine guy. because all I can do is send you for an MRI to make sure it's not torn and then regardless I'd have to send you to one any way.
So Wednesday I'm going to an orthopedic/sprots medicine Doc to have him tell me what seems to be the obvious, that the ligament is strained and I need to rest it. If it's torn New Zealand has gone bye-bye, Racing in 2009 has gone bye- bye and prehaps racing ever again has gone bye bye. ( making for a really dull blog about pool workouts.) But all signs seem to be pointing at strain. So I'll go hopefully get some active release, or massage therapy, get miles in in the pool and on the bike and hopefully get this thing sorted out. In either case there is no pain in the ankle now and I can still get into the pool, so it's just swim, study and wait.
Healing and hoping
R.D.
Doc: Bob, I think you tore it.
Me: What? But I can still flex my foot, stand on my toes, full range of motion.
Doc: Well that bump is one of two things: Option 1: you tore it and your tendon is curled up in there. Option 2 You strained it it's imflamed, either case you need a sports medicine guy. because all I can do is send you for an MRI to make sure it's not torn and then regardless I'd have to send you to one any way.
So Wednesday I'm going to an orthopedic/sprots medicine Doc to have him tell me what seems to be the obvious, that the ligament is strained and I need to rest it. If it's torn New Zealand has gone bye-bye, Racing in 2009 has gone bye- bye and prehaps racing ever again has gone bye bye. ( making for a really dull blog about pool workouts.) But all signs seem to be pointing at strain. So I'll go hopefully get some active release, or massage therapy, get miles in in the pool and on the bike and hopefully get this thing sorted out. In either case there is no pain in the ankle now and I can still get into the pool, so it's just swim, study and wait.
Healing and hoping
R.D.
Saturday, January 17, 2009
I'm feeling better....now I need to get warm.
" I plan on cutting off your ears, gouging out your eyes, and tearing out your tounge so you must wander the underworld deaf, blind, and dumb and all shall know that you are Hector the fool who thought he killed Achilles."
- Achilles in the 2000's movie Troy.
My Achilles Lives HAHA!
Well after what seemed like an eternity of rest 5 days ...the ankle has gone from "I feel like I'm tearing it with every stride." To a little tight but not painful, so it looks like I'll be doing those Pistol squats this week and running and riding again next week, granted probably not at the volume I want. But at least I'll be putting miles in the legs. I also give credit to ICE, Trigger point (Shout out to the Angry one!) and an old school home remedy ( hot olive oil and wool wrap don't hate on it it works.) for easing the inflamation, now I just need to proceed with speed and caution..what an Oxy moron as I get ready to rumble.
Warning! Cold Weather Rant :
Today I was thinking about an easy ride up around Lake Waramaug..but seeing -2F staring at me when I started the car this morning made me re-think that....(sigh) another hour on the trainer...(sigh) is 35FTHAT much to ask for...I don't care if it's 60F I just want it to be above freezing and not snowing for a couple of weekends...(sigh) Any single girls in New Zealand, Australia, Hawaii or San Diego looking for a winter fling? I just have to survive 5 more months then I should have my degree I should graduate and then I can move to someplace warmer... think warm thoughts Bob-o, Think Warm thoughts, just make that your mantra this semester every high grade and bill payment is one step closer to a living wage and a condo in San Diego, Kona, or Taupo....
Cold weather rant over.
Well that's it from me, I figure an hour of spinning in the easy gears will be a good way to get me back into training.
R.D.
- Achilles in the 2000's movie Troy.
My Achilles Lives HAHA!
Well after what seemed like an eternity of rest 5 days ...the ankle has gone from "I feel like I'm tearing it with every stride." To a little tight but not painful, so it looks like I'll be doing those Pistol squats this week and running and riding again next week, granted probably not at the volume I want. But at least I'll be putting miles in the legs. I also give credit to ICE, Trigger point (Shout out to the Angry one!) and an old school home remedy ( hot olive oil and wool wrap don't hate on it it works.) for easing the inflamation, now I just need to proceed with speed and caution..what an Oxy moron as I get ready to rumble.
Warning! Cold Weather Rant :
Today I was thinking about an easy ride up around Lake Waramaug..but seeing -2F staring at me when I started the car this morning made me re-think that....(sigh) another hour on the trainer...(sigh) is 35FTHAT much to ask for...I don't care if it's 60F I just want it to be above freezing and not snowing for a couple of weekends...(sigh) Any single girls in New Zealand, Australia, Hawaii or San Diego looking for a winter fling? I just have to survive 5 more months then I should have my degree I should graduate and then I can move to someplace warmer... think warm thoughts Bob-o, Think Warm thoughts, just make that your mantra this semester every high grade and bill payment is one step closer to a living wage and a condo in San Diego, Kona, or Taupo....
Cold weather rant over.
Well that's it from me, I figure an hour of spinning in the easy gears will be a good way to get me back into training.
R.D.
Friday, January 16, 2009
Burrrr!
Sanka, what you smoking mon?
I ain't smoking, I'm freezing... -Cool Runnings
Well I guess the bright side of my ankle issue this weekend is I'm not going to be running on the most frigid weekend of the year. This morning I went to warm up my car it was a balmy 1F
(-17C) I know I've got readers in Minnesota and Canada going poor baby at least you're in positive numbers...
Tomorrow is decision day on the doctor's visit, if the ankle is still a little tight I'll go just to make sure there is no major damage of the tendon which there isn't (points toes with no pain ...smiles.) Call my friend see if her mom still does massage therapy active release and get an estimate for 30 min. of work...otherwise I also have a friend/teammate who does this stuff too. Angry yes, I know pistol squats and lots of them...I just want to relax the IT band before I kick the shit out of it without mercy or remorse.
My Giants are out of the playoffs which means I no longer have a reason to watch football...except to see THAT TEAM FROM PHILLY THAT CASUES ALL MY FOOTBALL RELATED ANGUISH GET ROCKED! Sorry Eagles fans as much as Donovan might be the man Westbrook may kick ass, and Akers can kick a 50yd. FG in his sleep I still hate them... sorry Pent up rage from going to school in NYC and being assigned to a dorm full of Kids from Boston and Philly... Baseball season the Sox fans let me have it, Football season the Eagles fans let me have it...Hockey I won't even talk about the Rangers ..who I only cheer for becasue their farm team was the Whalers pitiful replacement.... granted haven't watched a game in so long Basketball is the only thing my grandfather and I agree on Go Celtics! Go Uconn! Sorry what was I talking about again... Oh yes I will be taking my rage against Mc Nabb and Co. out on the road this and next Sunday...weather and ankle permitting.
Next Saturday is looking to be well relatively warm in the high 30's low 40's Any one interested in doing a freeze your beans 60 miler? Depending on how next Sunday looks I can even put it off to then...but reagrdless next week looks seasonable and dry so maybe just maybe I can get some outdoor mileage in. (knocks on wood.) ...Wait they changed it again..surprise, surprise, more Snow and low 20's.
Well that's all from the tundra.
20F seems like heaven about now...
R.D.
I ain't smoking, I'm freezing... -Cool Runnings
Well I guess the bright side of my ankle issue this weekend is I'm not going to be running on the most frigid weekend of the year. This morning I went to warm up my car it was a balmy 1F
(-17C) I know I've got readers in Minnesota and Canada going poor baby at least you're in positive numbers...
Tomorrow is decision day on the doctor's visit, if the ankle is still a little tight I'll go just to make sure there is no major damage of the tendon which there isn't (points toes with no pain ...smiles.) Call my friend see if her mom still does massage therapy active release and get an estimate for 30 min. of work...otherwise I also have a friend/teammate who does this stuff too. Angry yes, I know pistol squats and lots of them...I just want to relax the IT band before I kick the shit out of it without mercy or remorse.
My Giants are out of the playoffs which means I no longer have a reason to watch football...except to see THAT TEAM FROM PHILLY THAT CASUES ALL MY FOOTBALL RELATED ANGUISH GET ROCKED! Sorry Eagles fans as much as Donovan might be the man Westbrook may kick ass, and Akers can kick a 50yd. FG in his sleep I still hate them... sorry Pent up rage from going to school in NYC and being assigned to a dorm full of Kids from Boston and Philly... Baseball season the Sox fans let me have it, Football season the Eagles fans let me have it...Hockey I won't even talk about the Rangers ..who I only cheer for becasue their farm team was the Whalers pitiful replacement.... granted haven't watched a game in so long Basketball is the only thing my grandfather and I agree on Go Celtics! Go Uconn! Sorry what was I talking about again... Oh yes I will be taking my rage against Mc Nabb and Co. out on the road this and next Sunday...weather and ankle permitting.
Next Saturday is looking to be well relatively warm in the high 30's low 40's Any one interested in doing a freeze your beans 60 miler? Depending on how next Sunday looks I can even put it off to then...but reagrdless next week looks seasonable and dry so maybe just maybe I can get some outdoor mileage in. (knocks on wood.) ...Wait they changed it again..surprise, surprise, more Snow and low 20's.
Well that's all from the tundra.
20F seems like heaven about now...
R.D.
Thursday, January 15, 2009
Ironman New Zealand Update: Past the point of no return....
Well Today was my deadline to bail on Ironman New Zealand...I didn't so now in the words of Survivor "there's no easy way out." It's put up or shut up...go hard or stay home, man up or wuss out, evolve or die..etc..etc..
I have to pay for my flight ( which is getting cheaper every time I look at Air New Zealand .com now down to under $1300.) and pay off my hotel, which will actually be cheaper than last year, granted I'll be working without a net (ie Ken Glah's staff) in Taupo this year, if I make Kona I think booking with him will be a smart investment but I'll cross that bridge when I get there. Right now I've got to trigger point my IT band with my wonderful tool ( ie former fishing pole holder made of PVC pipe.) and get my training in gear. Saturday and Monday are looking like my best days to ride but it is supposed to be bitter cold, and brutally windy...man 40F and raining sounds like an upgrade,
the trainer is aggravating my IT Band and it's bad enough I went 6 days without running 6 days of no riding and running would be suicide but it might be a reality if I can't work this issue out...or maybe it would be the rest I need. After swim practice my coach aka Stef noticed how swollen my ankle looks I've decided to bite the bullet and let my doc look after it, if it's just a bruised tendon it will hurt but I can probably run on it if it's a tear well as the Aussies say "I'm in the shit mates." Regardless Taupo is definitely happening barring New Zealand somehow sinking beneath the Pacific Plate and becoming magma...even if that means I'm walking the damn marathon...mediocrity be damned.
Hopefully the prognosis from my doctor will be good, and I'll be able to get back on the road soon until then it looks like it's going to be a lot of pool and bike work if the leg allows.
the trainer is aggravating my IT Band and it's bad enough I went 6 days without running 6 days of no riding and running would be suicide but it might be a reality if I can't work this issue out...or maybe it would be the rest I need. After swim practice my coach aka Stef noticed how swollen my ankle looks I've decided to bite the bullet and let my doc look after it, if it's just a bruised tendon it will hurt but I can probably run on it if it's a tear well as the Aussies say "I'm in the shit mates." Regardless Taupo is definitely happening barring New Zealand somehow sinking beneath the Pacific Plate and becoming magma...even if that means I'm walking the damn marathon...mediocrity be damned.Hopefully the prognosis from my doctor will be good, and I'll be able to get back on the road soon until then it looks like it's going to be a lot of pool and bike work if the leg allows.Well that's all from my neck of the woods, my swimming is looking solid and hopefully my running and biking will be back on track.
Cheers,
R.D.
Edit: Achilles Mystery Solved..maybe...
As I sat at my desk this morning thinking about what I could have possibly done to hurt my ankle it dawned on me. Last year while Spinning at Newington Bike I noticed my ankle got a little tight after the workout. Didn't spin for a week, problem healed. Fast forward to this year...the weather has made Siberia look like St. Martin. Riding the trainer like it's going out of style.The ankle acted up after a 12-15 mile run but I had been doing 2 to 3 8-9 milers a week before progressinging up, granted I did roll the ankle a little bit. but I've rolled my ankle like that before with no real issues. Running progressing conservatively, ankle always flares after spinning, doing more spinning than normal ankles hurts worse than normal 2+2= spinning is what's inflamming my IT band hence inflamming my ankle. Solution stop spinning let the IT/ ankle heal then get back into it. Still going to the Doctor on Monday to make sure I didn't screw myself up that bad.
Tuesday, January 13, 2009
Bob's got a coaching gig.
Well upon talking to my contact for an open coaching position at a tri camp in Lake Placid I just have to get confirmation on my weeks off, and renew my lifeguard& CPR certs. RockOn Adventures runs the camp and I'll be working either one week in July and One week in August or two weeks in August but I just have to check which races I'm doing and what weeks my co-workers are taking so there's no conflict. The camp is pretty barebones by a like in the woods in tents... for the former readers of the Angry Runner prepare for tales from the wood,but maybe it's what I need this summer after a self induced / family econ induced Hell last summer. Just two solid weeks surrounded by tri geeks, no flashy equipment ( granted my equipment ain't that flashy), no worrying about keeping the heart rate @ X beats per min for Y min, on a Z hour run, So you don't die horrific death Alpha on the Queen K, just the basics, swimming in a lake, riding on the road, running on trails, sport not Rocket Science...which has sort of been my simplistic high school runner/ college swimmer approach to the sport all along. ( nothing against guys and gals who heart rate train it is effective but I really hate staring at my wrists for prolonged periods of time other than taking my mile splits.) Also this gig means essentially getting paid to train and hang out with athletes....I like it.
Also if I come back refusing to drive, with long hair, a beard, munching granola, writing transcendentalist poetry, contemplating moving to Vermont and claiming I'm a level 5 vegan please do the following, drive my ass to SuperCuts and then the nearest decent steakhouse in the area, remind me how cold it gets in Vermont in winter ,and talk me into selling the poetry while making me watch Bloodsport, Chopper Reid, Wall Street and The Devil's Advocate, to get intouch with my violent capitalist roots. Or buy me a beret and a few copies of the communist manifesto and run me against Obama in the 2012 Democratic Primary.*
My job interview yesterday also snapped my ass out of a negative funk I'd been in for the last 2 days. Sunday night as I looked at the weather and my bills, my school circulum and it just seemed to be emotional overload... too cold to train out doors, bills well are bills, school well part of me is dreading the semester but the other part of me is like if I'm cramming knowlegde in my head maybe that will keep me form craming in doubt, anger, self pity, and other crap. Time is counting down stuff has to be gotten into order, my parents are preaching how I should have saved more for this, shouldn't have done this that and the other thing, and at the same time they're hesitiant to change their own position... I guess that's the thing that frustrates me most about my parents we're both hesitant to change... I need to cut back on spending settle my bills, become more independent, and get more streams of income, hopefully I'll graduate college and be able to find a better paying gig or at least fill the time I was in class with another job. The coaching gig was quick cash and maybe it's a sign of things to come..the coaching not living in a tent by a lake... So that's where I stand at the moment things are looking up, things are starting to fall in to place, granted I wish they would fall into place a little faster.
I managed to run for an hour and forty-five minutes, my Achilles hurts,but less than it did, definitely feels like IT band because my gastroc tightened before the tendon flared up. On the run it wasn't too bad considering I was decked out in more reflective clothing than any one person should own...if I got hit by a car and the driver exclaims they couldn't see me they need an eye exam,because my reflective crap is loud and obnoxious. Now I've got to mapmy run to see distance and pace as I try to work up to a 20 miler so I know my legs will survive this show on March 7.
The Artic Warrior.
R.D.
* Note I do not beleive that Obama or Democrats such as myself are Communists....but with the way the global economy is going...also my canidacy would be illegal until 2020.
Also if I come back refusing to drive, with long hair, a beard, munching granola, writing transcendentalist poetry, contemplating moving to Vermont and claiming I'm a level 5 vegan please do the following, drive my ass to SuperCuts and then the nearest decent steakhouse in the area, remind me how cold it gets in Vermont in winter ,and talk me into selling the poetry while making me watch Bloodsport, Chopper Reid, Wall Street and The Devil's Advocate, to get intouch with my violent capitalist roots. Or buy me a beret and a few copies of the communist manifesto and run me against Obama in the 2012 Democratic Primary.*
My job interview yesterday also snapped my ass out of a negative funk I'd been in for the last 2 days. Sunday night as I looked at the weather and my bills, my school circulum and it just seemed to be emotional overload... too cold to train out doors, bills well are bills, school well part of me is dreading the semester but the other part of me is like if I'm cramming knowlegde in my head maybe that will keep me form craming in doubt, anger, self pity, and other crap. Time is counting down stuff has to be gotten into order, my parents are preaching how I should have saved more for this, shouldn't have done this that and the other thing, and at the same time they're hesitiant to change their own position... I guess that's the thing that frustrates me most about my parents we're both hesitant to change... I need to cut back on spending settle my bills, become more independent, and get more streams of income, hopefully I'll graduate college and be able to find a better paying gig or at least fill the time I was in class with another job. The coaching gig was quick cash and maybe it's a sign of things to come..the coaching not living in a tent by a lake... So that's where I stand at the moment things are looking up, things are starting to fall in to place, granted I wish they would fall into place a little faster.
I managed to run for an hour and forty-five minutes, my Achilles hurts,but less than it did, definitely feels like IT band because my gastroc tightened before the tendon flared up. On the run it wasn't too bad considering I was decked out in more reflective clothing than any one person should own...if I got hit by a car and the driver exclaims they couldn't see me they need an eye exam,because my reflective crap is loud and obnoxious. Now I've got to mapmy run to see distance and pace as I try to work up to a 20 miler so I know my legs will survive this show on March 7.
The Artic Warrior.
R.D.
* Note I do not beleive that Obama or Democrats such as myself are Communists....but with the way the global economy is going...also my canidacy would be illegal until 2020.
Saturday, January 3, 2009
Ironman New Zealand Update:When you can't run :swim.and Scouting Report.
Well yesterday the achilles flared up after 4 miles on the treadmill. so I took the advice of the Angry Runner and decided to try to do the trigger point thing. after getting some very hi-tech apparatus (ie a giant foam cylinder) and hi tech instructions ( you roll it slowly until you feel the knot and put pressure on it until it releases.) I was off to the mat after finding some interesting looking yet effective rolling motions I was unable to unlock part of my left gastroc, hip and hamstring...my right leg surprisingly fine but my left leg had at least 3 knots built up in it..no wonder my tendon was screaming. After rolling my legs I did some core work 6 pull ups followed by 75crunches, 15 push ups 75 crunches and then made my way to the pool. Stef had a power set awaiting me.
Main set was basic endurance building followed by a 6X 100 build set here's the LD
Main
1x300 build
1x200 kick
1x400 build to strong
1x200 kick
1x500 build to fast
1x200 kick
1x600 build to mommy stop the pain!
6x100 build to sprint 1-3, 4-6.
It was a good ass whooping. 4700 yards total after warm up and warm down
Today I took advantage of the Y's winter hours and managed to add another swim session to the mix. I figure since the achilles is still a little inflamed it was best to not do any leg work so I did 4100 yards in the pool. Main set 8x 200 on 2:50 I was making them roughly 2:45 not blazing fast but with all the crap going on in the last few months I had been in maintain fitness instead of stomp bitches mode. That will change as next semester my German training partner, Bjoern will return and once again I will have someone to pace me in our night runs through the hood and on whatever rides we can arrange. Hopefully be Taupo will be scene of mass carnage and for the right reasons ( me winning my age group not puking my guts out at km 2 on the run.) This week I begin scouting the competition so far some of the main contenders in my AG haven't sprung up but I've just tossed in a few names so over the next week I'll sit down with pen and paper and see just how realistic my odds of a Kona slot are.Also I shouldn't count out any of the guys that finished behind me either, some better equipment, better training plans,coaching, 2009 is a whole new year. Hopefully my leg and the weather will get themseleves in gear and I'll be able to start it off right.
Lord of the lane lines
R.D.
Main set was basic endurance building followed by a 6X 100 build set here's the LD
Main
1x300 build
1x200 kick
1x400 build to strong
1x200 kick
1x500 build to fast
1x200 kick
1x600 build to mommy stop the pain!
6x100 build to sprint 1-3, 4-6.
It was a good ass whooping. 4700 yards total after warm up and warm down
Today I took advantage of the Y's winter hours and managed to add another swim session to the mix. I figure since the achilles is still a little inflamed it was best to not do any leg work so I did 4100 yards in the pool. Main set 8x 200 on 2:50 I was making them roughly 2:45 not blazing fast but with all the crap going on in the last few months I had been in maintain fitness instead of stomp bitches mode. That will change as next semester my German training partner, Bjoern will return and once again I will have someone to pace me in our night runs through the hood and on whatever rides we can arrange. Hopefully be Taupo will be scene of mass carnage and for the right reasons ( me winning my age group not puking my guts out at km 2 on the run.) This week I begin scouting the competition so far some of the main contenders in my AG haven't sprung up but I've just tossed in a few names so over the next week I'll sit down with pen and paper and see just how realistic my odds of a Kona slot are.Also I shouldn't count out any of the guys that finished behind me either, some better equipment, better training plans,coaching, 2009 is a whole new year. Hopefully my leg and the weather will get themseleves in gear and I'll be able to start it off right.
Lord of the lane lines
R.D.
Thursday, January 1, 2009
4 Hours on the trainer...
Well last night I got 4 hours in on the trainer ( I am the Ben Gordon of indoor cycling!) or the equivalent to a 60-70 mile ride. The sad thing was I did break in the middle for 15 min. for dinner and a couple of restroom breaks. But I managed to grind through all 114 minutes of Rudy ( I know ain't nothing in the world like watching a 5 foot nothing guy get the crap beat out of him for 2 hours, and get a sack in the only game of his career...non football fans just smile and nod here.) and 127 minutes of Coach Troy's aero base builder. Funny thing is aero base builder seemed alot less difficult this year, no real problems other than getting numb on the saddle. No urges to kill Troy in the middle of it just a few hours in the saddle. My Achilles is feeling a little better granted I'll be talking to Alex to run me through some Weight work to strengthen it. I didn't get to hit the pool yesterday but I think four hours of listening to my rear wheel generating power, counts for something. The thing is I'm really hoping this wacky weather pattern of one cold week, one ungodly warm week continues because I need to get out and ride...the trainer helps but I get bored as hell. I think I need to get some Tour de France DVD's or record the women's ITU world championships....hey some of those girls are fine eye candy...I mean motivation.... Anyway alot's on tap this week end so I'm not going to be able to squeeze in my Sunday ride...If the roads are good on Saturday I might haul out to Middlebury but that's a big if. Hopefully there is no pending nor'easter in the cards for next week and I'll be able to get in a *gasp* outdoor century. The clock is ticking the mileage is building and I need more motrin....and to invest in one of those trigger point rollers, and compression tights...wait Bob that's how you got yourself in debt remember....one day I'll have a job that will support this habit, or sponsors...
On the Sponsor front Zoot Gu is officially dead as of midnight...it was a nice experience but I really wish I had gotten it in 07 instead of 08 becasue of the economic Krakatoa that went down in my house I didn't really have enough coin to take advantagde of some of the deals they offered...irregardless I have enough gel to get me through the next two seasons, and this season since I figure it's going to be limited it's probably better I don't drag a sponsor into the already heaping pile on my plate...granted I am tempted to apply to Trakkers....
Well that's all from my neck of the woods...since it is bitterly cold out there ( like -10 F with the wind chill) I'm probably going to just hit the trainer for a few hours. Saturday I'll most likely run or brick up.
Happy New Year!
R.D.
On the Sponsor front Zoot Gu is officially dead as of midnight...it was a nice experience but I really wish I had gotten it in 07 instead of 08 becasue of the economic Krakatoa that went down in my house I didn't really have enough coin to take advantagde of some of the deals they offered...irregardless I have enough gel to get me through the next two seasons, and this season since I figure it's going to be limited it's probably better I don't drag a sponsor into the already heaping pile on my plate...granted I am tempted to apply to Trakkers....
Well that's all from my neck of the woods...since it is bitterly cold out there ( like -10 F with the wind chill) I'm probably going to just hit the trainer for a few hours. Saturday I'll most likely run or brick up.
Happy New Year!
R.D.
Monday, December 29, 2008
My Achilles Heel!
Well ok it's my Achilles Tendon and it's looking less like the above picture and more like this:
Well after my 15 mile run on Saturday my Achilles Tendon has been acting up and it's not letting me ignore it. Today I decided to go for a 9 miler and well it flare up again. Once I got going it didn't really hurt but as soon as I hit some uneven pavement it would chime up, I'm assuming that the uneven paths on the back half of my 15 miler are to blame, after all loose stone isn't the best surface to run on especially after 8+ miles of pounding pavement. I'm figuring some anti-imflamatories should get it under control and my training will be back on track.
This morning I got to the Y early and managed to get in 3000 maintenance yards. Today's afternoon nine miler was pretty uneventful except I nearly got taken out by a minivan trying to cross Center St. In Wolcott, luckily the driver and I both had good reflexes and I didn't become road pizza. Other than that it wasn't too risky I managed to get back home before it got too dark. My usual loop has some moderate hills in it so I should be in shape for Taupo as long as I train my runs sensibly and the weather allows me to get the bike out over the next couple of weekends. Tonight I plan on icing my aliling Achilles and hopefully it will be back up and around for a New Year's Eve or New Year's Day run. as for riding on New Year's Day it's iffy...temps are only supposed to top out in the 20'sF (<= -4 C)..hopefully it will be a relatively warm not so snowy day out of the office. Well that's all for me. I've got to go RICE my left leg.
The Winter Warrior
RD.
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