Running longer and faster… a few thoughts…

Archive for February, 2015

The day a half-marathon was completed virtually, on bike and in another country…

Sunday! It was Sunday! Late in bed (stupid shoulder annoying me still for getting to bed at decent time. Watched the three musketeers and definitely was up for watching “Interview with a vampire”, but the eyes were closing themselves… So Sunday it becomes!

What a day! Generally planning quite a lot for each day (or not a lot, but at least so I am occupied), but for today, the only plan was: Barcelona half-marathon! Hold on a second, K (you may say). Can you RUN now? Nope, cannot. And nope, was not in Spain either. The plan for today was simple: JP was running Barcelona half-marathon and I was to keep him company and cheer along the way biking…indoor…from Sweden… Virtual cheering, it is called (and if such thing does not exist, well…here you are! Now it does! 🙂 ). Due to this stupid horse medicine for sleeping and skipping the shoulder pain, I slept deep until 5am. Then clearly awaken for a short while and fell asleep again. Same procedure at 7am. But when the clock rang at 8am… this was another deal. Felt completely slow and unable to move at a normal pace, unsure why on earth I had to go up at this hour on a Sunday. The brain waking up slowly, ordered the body to take me to the kitchen, took some red juice and C-vitamin and Chlorella. Filled 2 bottles of water. On with bicycling gear and off I went to the gym. Start of the race was 8:45am. On the bike then and Hop! Start was given. Had it all set: water bottle on the left with the gel for half way, two mobiles on the right for keeping track on my runner and my bag hanging with the extra water bottle.

Chose the “hill” program and started the pedalling. The plan was simple: JP had said his training lately was not to the top and therefore the 1:45-1:55 plan was now changed into 2:00+. OK, I would remain on the saddle as long as he was running I had promised. The tricky was that Barcelona half-marathon was not showing the intermediate time, you could not follow your runner live… So I was left with my guessing (and my cheating note, which was the intermediate time JP had done in Stockholm half-marathon). OK, pedal, pedal, pedal. Sms for an update on where he probably was and more pedalling and water drinking and sms and pedalling…On and on and on… Took an energy gel after 1hr 10minutes. Not because I needed it, but I had eaten nothing before this training, and I was not ready to fall from the saddle… Got to read the tweet on the new female world-record (WOW! THIS is what I call a super-fast gazelle!). And continued to pedal. Hoping the bike would not just stop after an hour or two. It didn’t. Did push to 2hrs 10minutes, but seriously had to go off the bike after that (a little too much water drinking…). 63.75km. Not bad, right? Hoping this had allowed JP to cross the finish line… And indeed, when I was finished cleaning my bike and packing my stuff, got a phone call that the finish line was crossed after…1hr 48!!! Yooooouuhoooou!!! Hold on now… wait a second… this means I was pedalling 22 minutes too long, right? Haaaaaaaaaa……! Anyhow, really proud of JP and a little of myself as well to have endured this time on the bike (indoor!). Light stretch afterwards and home.

Rest of the day went smoothly. Brunch with girlfriends, apartments visits and when finally getting back home, lay down for a power nap of 30 minutes…which turned into a long nap of 1.5hr… Would still be sleeping if not thinking that it was a bad move for being able to sleep the rest of the night. Up and fixed the chores at home. Watching James Bond “Skyfall” (tricky to follow the story… where is Pierce Brosnan????!?!?!). Soon to go to bed…

Summary of the week? Good for training. Good for the left foot (almost better). Good for the left shoulder (almost better). Still some time needed to heal both foot and shoulder. Hope next week to be able to take a few running steps if the foot allows it. But for now, really time to sleep.

How was YOUR Sunday?


Let the barking dog out until the sleeping lion wakes up (or a fortnight of (close-to) misery…)

Long time no see (this is the obligatory 4 words when no post has been added for a while, correct? :)) Today it is Saturday and hopefully the last fortnight of (close-to) misery will end soon. Let me take you through it…

Started with a Monday which is “pancakes’day” in France and despite all my planning, I woke up too late to have that done before work. OK. Not too good, but there were still some hours left in the day to redeem myself! Left to the office early, having a workshop which I was holding. Better not being late then. Stupid snow and ice still out there on the streets and pavements, so had to be careful with my shoes. And apparently not careful enough when after 500m or so, I slided (?) on a little bump which I thought was snow, but had actually ice right under. Fell on my right knee and my left elbow/arm. Most of the impact felt however in the left shoulder. Nobody for helping to get up (?) until one guy stopped by asking how I was (well, I am on my knees in the snow and apparently not having the winter oufit justifying that I am starting a snowman…what wo you think?…). He was kind enough though to help me getting up (after I asked him to…). Heavy left arm to the office, but more focus on my workshop than my arm then. It was only around lunch that I actually recognized that something must be not too fine. At the end of my lunch with my colleague, I had to ask for helping to get my coat on. No good 😦 Got back to the office and there, typing on the keyboard was making my arm hurt… Right… Left directly to get to the doc. Had to wait for 1,5hour at the drop-in and finally got a check done. Nothing apparently broken, probably the muscles being sored. Still been sent to the xray (twice in the last 6 days!). No preliminary result as I got there just before they closed. Spent a nightmare of night (a bit redundant, but it was really like that!). Had taken some paracetamol as the doc suggested against the pain, and it worked…NOT! Got 4 hours of sleep divided into 3 times… No need to say that Tuesday morning I was a bit tired (understatement…). Worked from home to skip the walking and sliding. Talked to coach for seeing how to plan the training in the next few weeks as the left foot was still not fine and the shoulder was definitely far from allowing any training (well, the doc said ok for bike and swimming). A call to the doc and got the results of both xrays: shoulder “ok” (i.e. no fracture), so have to be patient (!) and rest the muscle and foot “ok” (i.e. no fracture either), so have to be patient (!!!) and rest the foot a while more. No running until the foot is 100% back to normal. Had no chance to try the cross-trainer on Monday, and would probably wait a while before I do, so that the shoulder is fine again. So Tuesday turned into rest day (from training) and indulged myself with a foot treatment. Apparently did not have much to treat, a little dry heels, and got tips for keeping the feet up and running (ha ha ha!). So rest day, with actually a left foot that was half-ok today.

So what about Wednesday then? Got an hour bike intervals (indoor) done and visited the naprapath in the evening to fix this shoulder problem. Pain pain and more pain… when she used the pressure points for solving this shoulder problem, that was FAR from nice. But once again, if this is what it takes to be back on track, I’d say: “bring it on!”. Got to sleep this night as well, thanks to the “horse medicine” prescribed by the doc. Well, it not really “horse medication”, but the way I feel after taking them, make me think that maaaaaaaybe a horse would be taking it and fall asleep as fast as I do! But once again, this is this OR not sleeping at all due to the pain 😦 Thursday got a visit to the physiotherapist who confirmed that “Yep. have to wait before we can do anything with the foot. Bike and water-running… Help yourself!). So headed right after to the gym and got a bike intervals workout once more. Friday and up early for T’s celebration day :), then work and finishing a bit earlier as well. And headed to the gym for…trying the cross-trainer. And yes… the bike has found its king of boredom… the CROSS-TRAINER. OMG! this was so extremely annoyingly boring to stand on this machine…for more than an hour… Luckily, the program was included some intervals, otherwise I would probably have closed my eyes, fallen asleep, fallen from the machine and got to the doc and the Xray once more!!! Not as sweaty as the bike. Foot felt ok. Tried as much as possible to skip using the handles when “walking” to be sure the shoulder would not hurt. Fastest shower ever and then restaurant with flag and fun. Everyone was pretty tired. But celebration it should be, so ended the day with cosy time on the soffa watching a movie.

Saturday started later than planned (but went to bed late and had this horse medication as well 😦 ). On the bike, intervals, sweat and 56 minutes later, was done. This was the same workout as the one done one week before but outdoor, and I can tell that all the joy from outdoor biking was NOT there, when sitting in this gym! Easy rest of the day. Especially because the left should had been behaving badly. The pain was no longer in the muscle (triceps/biceps) but in the scapula on the back. A bit of shopping, finding a place having Gatorade 🙂 In the evening? Impossible to sleep. So on the Sunday, got to book a last minute massage and man!… this.was.not.enjoyable.at.all!!! Cannot remember when it felt that painful really. And if I have trained and the massage is helping to recover, then I can endure the pain as I know it is coming from the training. But HERE… did not do anything to deserved this. One hour later, decided to get a rest day. After all…it was Sunday!

SOOOOOooooo… this was one week. Hoped for having an easy week after that, but nope. The Monday after the massage, the shoulder was still painful, but could bike (so I did. Indoor. still…). So hope was not (completely) lost. And for the fun of it (!), joined colleagues to a spinning workout on Tuesday morning…7am!!! OK this is not crazy early compared to one and other runs I had taken in the morning… BUT… this meant getting there to change and be ready before 7am… No ferry until 7am neither (apart from the one I took, a paying one). Which meant…bicycling to the ferry, wait 7 minutes in the cold and considering whether or not to bike the 5km to the gym (over a bridge…), finally waiting for the ferry, getting fast to the office to drop my laptop and biking to the training center and almost ready on time 🙂 Meeting A there. T had forgotten his outfit and M was nowhere to be found. Matters not, had actually fun. 30minutes spinning, not increasing too much the difficulty, but enough for feeling it! After that it was planned circle-training, but due to the shoulder, I remained in the room and biked for 15 more minutes talking to A. All good. Shower after that and free breakfast. Ready to rock at work before 8:20am 🙂 THAT’s the way to start a good day! Wednesday got an early cross-trainer workout. 45min and fartlek on the menu. Set the “hill” program and off I went (well, I went nowhere as I was on the cross-trainer…). And after that, the day passed… Friday was decided to be rest day (from training). Early up, early work and got to have a massage for the shoulder again. Not as generally painful as on Sunday, BUT there was these knots that the masseur is so good at finding (and which are so painful). So let’s talk about pain: this was not “painful-like-I-am-gonna-cry”, but “painful-like-I-am-gonna-swear-so-bad-that-it-will-probably-hurt-my-ears” (and I did not do the swearing, but bite my lips pretty hard :-(). No afternoon tea as planned, but evening with girlfriends and that was pretty fun. Ate in this Italian restaurant. And by the end of the dinner, I think that most of my brain had checked out and the rest was on survival-mode, using only the little necessary to be able to get back home on bike without falling (the cold outside helped to keep the eyes opened!). Right back home, impossible to fall asleep, so directly on the soffa to watch the end of the Matrix (Revolution, I think. Just loving this movie :)). So no need to tell that this morning Saturday) the eyes were red and puffy and the hair probably would have scared forest-trolls (not the trolls leaving under the bridges, because those ones are crazy scary…). A bit of tea, C-vitamin and swimming suit on. Just got ready to (finally…) bike to the swimming pool for a session of water-running. THIS.IS.NOT.FUN.AT.ALL!!! When you are used to swim, this water-running is no fun. I guarantee! 10min easy (felt like being a little dog unable to swim) and then a little fun arrive (anyway!): 3 times 15 minutes (with 5minutes under tempo, 5 minutes at tempo pace and 5 minutes sub-tempo). And nope. I do not know what is “tempo-pace” when doing water-running. But the first serie felt like testing a bit. The second serie was a bit of fun: I had found a French song which was suiting perfectly the “tempo”-pace. And for the “over-tempo”, I just continued to sing… just faster 🙂 So the final 15 minutes disappeared fast (well, it still took 15 minutes!). Then 5 minutes easy and 10*45sec fast with 15 sec easy. This was nice to finish the whole workout… 70minutes all-in-all. Would never believe I would actually complete it when I jumped into the water! Got a long sauna after that, to relax. And then bike home. Felt pretty hungry (had not eaten anything prior to training… :-() and spent the day chilling out (read: fixing at home, folding the clothes, reading…).

SO, this was how the past fortnight went. No bed of roses directly… But as someone wise told me: “What hurts you today, makes you stronger tomorrow”… Keeping up the pulse and ensuring to keep up the shape…All to be ready when the foot and shoulder allow to get in my runner outfit again.

So I surely have this little barking dog out for now…pretty useful…for now… just wait until the sleeping lion wakes up 🙂


Meet my new “friend”…

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This bike will be my friend for a little while…

 

One week has passed since being back from Dubai and still not running.

Monday was travel-day. Leaving 3:35am for arriving after lunch at home, loosing approximately 20°C during the trip and being welcomed by snow, rain and cold. I knew I should have stayed in Dubai… Took this day as rest day.

Tuesday this week was dedicated to finding out what was wrong with me left foot. First a 40-minutes wait before getting to the doctor, regular check of the foot. Walked on the toes and then on the heels. All ok. The doc suggested as well that it could be overwork. But really? After one week doing nothing, it should feel a bit better and not worse. Because now it feels even when I walk… Got sent to take an X ray of the foot. To check whether it could be broken or a stress fracture or nothing. Walked slowly to the xray place. Took 6 minutes including the wait for my turn and I walked back home. Checked with the doc if I could/should go to the physiotherapist now or wait for the results of the xray (which are taking up to 4-5 days…). So biked to the physio Erik S. and there, got him to press on my foot, compare both feet and conclude that until we know for sure if there is or not a stress fracture, it was better to just bike or run in the pool. And avoid all foot-specific workout. Back home and more work to do.

Wednesday turned into a rest day as well. Lots at work to catch up as well as trying to figure out where I could be training as biking outdoor seemed impossible due to the weather and the next two weeks program includes bike and water-running. Cannot run in my bath-tub…

Thursday, time to raise from the ashes!!! And move that butt a bit. Long day at work and directly followed by interval workout on bike outdoor in the dark. Worked quite well actually. A bit unsure what “tempo-pace” is while biking, so took the fastest I felt I could. 3*(2-4-6 minutes). Woke up the body pretty well. Quick shower afterwards and directly to the cinema to watch an Indian movie on the court system there. (forgot to eat right after the bike, so had to buy a vanilla bun before the movie…). Good movie, but after a long working day and bike workout, I felt pretty tired and my eyes closed themselves a few times… No problem to fall asleep after that.

And finally it was Friday. Early start, work and chat with the physiotherapist Anna. When the day was complete, went to the gym closest to home to try a free session. Bike. Intervals on time. Got to drink my water bottle and lots of sweat. Stretch. And bought a gym-card, so I could bike indoor at any time of the day while my foot was not back on track.

Real slow start to the weekend. Saturday lunch arrived after a bit of tv-watching and then time for workout. Bike indoor. 3*10 minutes. Increase of pace every two minutes to reach tempo-pace. Once again, nor knowing really what to refer to, I arbitrarily decided on the rpm to have. The final two minutes of each serie went however way fatter than I thought I could handled, being at the end of the 10-minutes interval. All good. Especially when noticing there is a little fan on the top of the bike… Could be handy when biking for a while and getting sweat! Rest of the day turned into easy at home. And late in bed after movie almost watched to the end… 2.5 seconds and I was gone to Dreamland…

Final day of the week, Sunday started to early for my taste. But had to get prepared breakfast for the first one to get to the athletics competition. Took this time for getting in the mat for a core&stability workout. Not to good balance on the left foot… But not too much better on the right one either! Anyhow, took 26+minutes. Time to jump into bike-shorts and off to the gym. Good to see that “my” bike was available. Decided to go for a hill program, 60 minutes. Started the little fan on low after a couple of minutes and it was just to pedal pedal and pedal more. Lots of water drinking again, but thanks to the fan (?) did not feel really sweaty. Light stretch and back home. In shorts and bare legs. Through the streets with snow and 2°C outside. The large plate of pasta with green peas and ham felt well-deserved after this workout 🙂 Not much rest after that, as it was high time for the afternoon indoor-athletics competition. Got to find some Gatorade (which was not possible before here in this cold country…). As well as having new references for 600m (E) and 800m (G) for how fast I should be running my intervals in the near future… Challenge is on! Still snow outside. Chill out rest of the day, preparing for a fully-booked week ahead. One more week with bike and water-running workouts. Hope to get at least once to the swimming pool…and that the Xray will show something or nothing, but at least that can start taking care of this foot of mine…

Great week to you! Keep on running (or biking, or swimming, or walking…)