Running longer and faster… a few thoughts…

Posts tagged “Recovery

Cannot run…doesn’t mean cannot train…

Early wake up thanks to the sun shining (still pretty freezing close to zero degree though…). Snoozed a bit trying to figure out how the hip would react when I’d decide to go up. Which actually worked better than expected. No limping today! Well, not FULLY limping today. Working on sitting position ain’t the best. So I kept reminding myself to go up and leave the chair on a regular basis to ensure the hip would not stay stuck on the sitting position. Painkillers taken only once today. Hopefully the sunshine is helping (if only the temperatures would get over 20ºC…).

Cannot run – that’s a fact… – so decided to get the body moving another way. Apparently got 7,000 steps according to my mobile phone (a bit strange it records the number of steps when it is in my bag…). Adding the steps done when I was NOT carrying my bag. That would do it for a day 🙂 Decided to take two days of rest over the weekend, i.e. swimming and if ain’t hurting, some bicycling as well. Will see how it goes.

For now, 30 days to go. Started 30 days challenge…for abs, butt and easy pushups. 1 day done, 29 to go 🙂 ‘night!

30Day3


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 🙂


The stars, the moon, the nightly skies and me…

The clock will now soon turn to 7. Was up early,  no computer from work (in case it would come the urge to start already at 4:30am…), legs a bit tired,  so seriously,  why waiting?
No crazy speed for getting dressed, even took long tights (7°C but felt a bit chillier) and hop! The pavement and the roads are mine 🙂 Easy pace,  testing this right hamstring which behaved really well on Saturday but was a bit tired yesterday (Monday) making me looking like a kind-of grasshopper on my chair… All ok but tired. Pretty dark and when I got to this straight bike path I just looked up to the skies and that felt so nice.  Sharing this with the stars, the moon and the dark skies above. Felt like running on a treadmill (!) which moves. Like having the road going under my feet and not me really moving. Nice.
Ok, turning back home meant having side boring wind but his training. Tried to keep my eyes opened because the mind was not really alert 🙂
Back home and quiet. Shower, getting myself ready, hanging training clothesto dry and now pancakes are on the table,  waiting for the monsters.

07:03am – time to brush those teeth and head to work. Soon. Was it three days ago I ran in Stockholm? … Nice with such a start for the day…


And when the rain begins to fall…

This weather was not meant to be in the first place…So whoever felt surprised with the heavy rains faking overnight might check again the precipitations level on an average month of July here…

In bed yesterday when the rain started, up early this morning because of the rain falling, sleeping a bit more and waking up…when the rain was still falling…Well done to have chosen Saturday for an extended long run!!! Definitely not high on motivation to use this outdoor shower,I still got up, massaged my heels, did some eccentric heel raises and got prepared. Not really decided on the route, but distance would be easy paced for 10-12km. Rain jacket on the top of sport bra and shorts. And caps (to avoid the rain running in the eyes). Took 5/600m for the light rain to stop and I decided to skip the jacket after 1.3km, having to run the rest of the workout with it around my waist 😦 Listening to a nicely paced mix called “Power outage” , this was suiting well! The legs felt fine, the knee was not complaining, the heels a little sensitive…felt that the body was fine running. The mind is still to find back a bit of motivation. Generally it could be a race or something. But for now, the focus is on rehab and having the body all fine. Got the 12K at easy pace, without rain.

Stretch afterwards and then chilling out rest of the day. Rainy days ain’t doing much got the inspiration generally… Got to bike a nice uphill 10K to get T’s bike and kindly accepted the offer to drive back home. Surprisingly the knee did not like much the gear changing pattern 😦 But no ache as such.

Core workout, home made pizza, rehab for the knee, final world cup. Busy evening at home on this Sunday! Sloped the strength exercises because being tired, so will do that tomorrow instead.

Time for bed!


Pain, pills, scream and tears – a regular week under the sunshine…

(Week summary 20140609-20140615) – Sunshine was probably the only positive part of this week’s training…

Following the thought that the knee could have an inflammation, I did start an anti-inflammatory pill “treatment” on Sunday. Monday I took one tablet pretty early in the morning (as it makes me sooooo exhaustedly-tired, better take it early and avoid falling asleep at the office…). Decide for doing easy core before work, just to remind the body that there would be some running at lunch. Early work – and then it was finally lunch-time. Picked up my running colleagues and settled for an easy back&forth to the bridge. Felt pretty naked without my Garmin on my arm (had forgotten it at home in the morning), and decided to follow the slowest of my colleagues… Which was not THAT slow. Let them run up to the bridge while I ran back&forth on flat road until they came back. Did some stretch while waiting as well. And hang along when they were back. THEN the knee started to feel. Pretty diffuse ache-feeling. Probably would have hurt/ache more if it was not for the anti-inflammatory tablet (which also probably started to stop having an action on the inflammation by this time…). Stretch afterwards. Not really fun afternoon with “ache-feeling in the knee”. Pretty tired in the evening, anti-inflammatory pill before bed and lots to think about…

But when I woke up it was Tuesday 🙂 Decided for reason this time and did light core and stretch and went for a rest day. Much at work so it would have actually been nice to run afterwards… Restaurant outing to skip the cooking for dinner. Greek 🙂 Yummy! Easy evening with little walk and then bedtime. Anti-inflammatory tablet morning and evening.

Although when there is an early bedtime, this often means early wake up. Wednesday 3:30am birds singing and sun already shining. Changed to bike outfit and went for an early bike tour. Nothing fancy, 23km on the hour. Then light core and stretch. Nothing much happening. Anti-inflammatory tablet in the morning only. Reason being that I would go to the physiotherapist the day after and I did not want to arrive with no pain/ache in the knee… Got to bed by 7:45pm and did not see the clock turning to 8pm…

Thursday – Way too early up (!)… what do you do then…if you cannot run, want to skip the bike, and definitely not feel for doing core training… Anyhow, the knee felt a little or not at all. But the body was pretty stiff of not doing anything really. Got to meet the physiotherapist at lunch break. Took not long for having his view on my knee: “Runner’s knee – Swedish style” (aka “löparknä”). I write “Swedish style”, because “löparknä” seems not to be exactly “runner’s knee”. And indeed when I read about it, it does not fit fully. Whatever it may be called, I got 3 exercises to do (leg pull with elastic, side plank with leg&arm lift and one leg bend with little book under the heel). On the top of that, was added stretch exercises…and not 10-15sec like I usually do after running… THREE (3) TIMES 60-90SEC!!! each knee. 2 positions… We are talking 12minutes stretch (without counting the time to change the knee position, the change of knee and the re-adjustment of the pillow under the knee otherwise it would kill it…). Yapp, what you wouldn’t do to get better… Fortunately (for me) the first time I did this rehab serie was today – Thursday – first day of the World Cup, which made the stretching way less boring that it is actually (and yes, it was boring to stretch!). A bit disappointed match as well, so in bed after the first half… Back to the rehab plan: to do everyday once of twice a day. Stretch can be done extensively apparently throughout the day (like I have nothing else to do, right?…). Run can be done but only short and if it does not get worse afterwards (or under). Check in two weeks. In the meantime, no plan for races in June/July/August – apart from small short races that would be nice to have in training mode… BUT to get better, as I say, one should do what is necessary to be done! The main races are in September/October – so not a chance I am NOT rehabing until then!

TGIF! Went out for an early morning run and seriously… changing for 5km ain’t really fun. and the pace was pretty dull as well…and the body felt sluggish and heavy…and and and… Yapp! Lots to complain about, if it was not for the beautiful sunshine and lack of STRONG wind during this run. Started to feel the ache in the knee after a few 100s but it seemed to release after 5km (therefore I pushed the run to 6km… and yes it was pretty tempting to go for extra 500m…or why not a couple more km to get to 10km…which I did not do…). Pretty early at the office for meeting with Sweden and then Japan (when I closed my day pretty late the day before to work with the US…). Much to do, lunch that went too fast and did not help to get all the thoughts out of the head as a good run would do, and back to work. Done the knee rehab and the stretch AND I added a torture moment in the rehab (which I adequately call “torture with coca cola bottle”). Having no foamroller at home, got suggested to use a 2L coca cola bottle…for massaging the ITB (side of the thigh aaaaaaall the way to close to the knee). Was planning for 5min easypeasy and seriously started to scream after 10seconds… Could get through TWO (2) long minutes with loads of screaming (and a bit of swearing probably). NOT A CHANCE I AM HOLDING 3 MORE MINUTES!!! then I changed to the right leg and it took a full minute before it started to get a bit painful. But definitely feel the difference between left and right! Quick shower and got myself on the soffa for the match…and fell asleep before 15minutes had passed. Awaken during the second half and then to bed. No problem at all to fall asleep deeply again there… Heavy week and no training = pretty tired!

As a result, Saturday got me up early (!) and I took the chance for getting out in my running gear. The knee had been “feeling” since Thursday (i.e. from the day I started the rehab) and did not disappeared at all since then. Always a bit diffuse feeling/ache in the knee. I did stretch several time at the office on Friday (standing in front of my desk… not looking strange at all with me pulling me knee to my butt and getting it this way for 45sec a couple of times throughout the day…). Did some stretch during this morning run (laying on wet grass, asch!) – quite ok, but once again, we are talking about 6.5km… ;( Breakfast after that and some biking to release the legs and knees. In the afternoon, I got to my rehab program once more. Nothing strange about the exercises, but seriously feeling tired in the legs to do them… Is that because it is 2 weeks after Stockholm marathon and I did not really run since then? nor done any activity? The torture with coca cola bottle went sliiiiightly better, with less screaming, but then replaced by tears (and cursing…) for THREE (3) long minutes! (Yoooohooo! 1 more minute than the day before!). Pizza for dinner and movie to relax and fall asleep.

Sunday always arrives so freakishly quick in the week! Early up (I think this was the theme of this week “early up”…) and as I am not allowed to do long runs (nor medium runs btw), I jumped on my bike for a long workout-type. Not really motivated, did not take time for even having breakfast before leaving. Just biking around and hoping for getting 44km (doubling Wednesday workout distance). It turns out that I am pretty good at estimating the distance but on foot and limited to 36km… Because despite taking a long detour, it turned into being short on km when I was heading home. So had to take a little extra round to get to 41km…noticing that this was pretty much the pace that marathon world-record and fast guys are running on…on their own feet…and me on my bike… I tried not to cry 🙂 Hesitated with starting right away with the rehab, but was unsure if the legs would like it. So took a bit of time to prepare smoothie with nectarine and banana and croissants 🙂 before getting rolling on my coca cola bottle. 3min ea leg. Almost no screaming, a few tears and a crazy fan encouraging throughout this painful rehab (indeed I did not want to kill the enthusiasm when I thought “Saying “Come on – 2min 45sec left – you can do it” is NOT really encouraging…!). After the torture, came the rehab and it went “ok”. The balance exercise on one leg feels better, but the side plank with arm&leg lift is NOT fun nor easy to do… Spent the rest of the day chilling out and then massage-time (have noted that the top of the bum-muscle was pretty aching since a few days, which corresponds to the start of the rehab. So better to have someone else pushing there to release the pain as it is real impossible to do it yourself). And once again massage does not mean relaxing, nice, or whatever you may think. This is purely painful! Discovered knots in the middle of the back, in the neck…and this was the “nice” part. The thighs, calves and hips were not to play with. But once again, if pain is necessary to get rid of the pain, then so be it! Biked back home, knee still fine. Early dinner and then just in time to get ready and see France starting soon to play in Brazil.

All-in-all, a very sunny and warm week – all done for running…which unfortunately was not on the program this week. Hoping the torture massage, the stretch to the extreme, the lengthy rehab exercises and the way-too-short-allowed-runs will soon turn into regular weeks of training. But once again, better have this now and getting ready when summer arrive, than having it continuing and standing on a starting line this autumn with a malfunctioning knee…

Keep on running!

 

 

 


Recovery, recovery…Aaaaaand more recovery…

Week of rest and recovery ain’t often very exciting to talk about. Just like last week. Travel for work was suiting perfect with a week of after-marathon recovery.

Tuesday started early and finished late. The body felt all ok and the knee even allow for wearing high heels. No swimming as planned as 1) the swimming pool at the hotel was close to the breakfast room and tables (I mean REALLY close) and 2) the pool was only opened in afternoon and late evening when I would rather have gone up early for a swim.

Wednesday was a bit better for start, did a light core exercises and little rehab. Nothing much really, but it felt nice to actually do something. Day spent at work went fine, rainy weather and changed my high heels to running shoes in the evening before going out. Went all fine…until we left the restaurant and had to walk downhill to the hotel. The pain in the left knee was excruciating when walking this way. I tried walking uphill and it worked without problem. When reaching flat surface then it was better. Meaning? the left knee is NOT happy. Tricky night with ache in the knee coming back&forth.

Thursday felt a bit better in the knee, but still this day was filled with little aches now and then. OK, the high heels could/should have been skipped, but they were not. Evening was nice to change to jeans and running snickers! Good night sleep aaaaand…

…it was Friday already. Up early to get my first flight home. 25 minutes for changing in Paris and then home…without my suitcase. More rest during the day (read: doing nothing…). A bit of bicycling in the evening and it was it.

Saturday had arrived and got some bike done again, but no real workout. The knee was still aching a little now and then, so decided to skip doing more training. Spent the afternoon under the sun with the monsters and then a very nice evening at friends. Delicious Indian food had been prepared and served 🙂 Not too late home, it became late though when getting to bed.

Sunday got the sun up way too early. Decided to test the knee and went for an easy run. 3km warmup on asphalt to reach a running track. There I decided to go for 25 laps (or 10,000m). 4K clockwise, water – stretch, 4K against the clock, water – stretch, 2K clockwise, water-stretch and then 3km back home. The knee did not like at all this outing. And it was well-noted. No swollen knee when reaching home and it felt all ok to walk afterwards. However the kicks done in the afternoon felt pretty hurting 😦 Decided then to go for anti-inflammatory tablet in the evening and see whether it helped. Got tired pretty quick from it… but the knee felt as “normal”.

So was the end of the after-Stockholm marathon recovery week. Nothing really fancy nor fun nor exciting from a training perspective. Only a boring reminder that the knee was not fine. Have to check this and get it solved. More later…


Let’s continue to recover, shall we?…

Recovery is an art in itself, I think. After training intensively and racing eventually, the after race is often felt as an emptiness to be filled.

Enough time travelling during the past days, so the race report for Stockholm marathon is here. Monday started pretty early for lot of working and quick pause for additional massage (how can my shoulders be so stiff when I had a massage the day before…) and the evening was spent travelling.
Arriving late, impossible to sleep before early morning (1:xx am surely…), the alarm ringing at 6:35am was NOT popular… Long work day. Lots of eating. Lots of thinking. Glad to reach my bed now and hopefully will get a good night’s sleep.

Recovery ongoing? Check!


Stockholm 2014 – the day after…

Everything has an “after”: taste, party, so why not even a marathon?…

SO, how to handle the “after-race”? Still searching 🙂
After a late evening, got to bed and thought would just fell into Morpheus’ arms before counting to 3. But nope. The knee was a but sensitive so any way I was laying, it felt a bit 😦 Got my eyes closed and sleepy eventually.
Up before 6am (new city and the sun still wakes me up…), got my bag packed and time for breakfast. Was surprisingly hungry (cereals, Sou milk, one egg, tea, orange juice, great breakfast to fill in the probably empty energy storage after yesterday’s race). Then we headed to the train station. Quickly in the train, a nice place where I could lay my legs up and 6 hours later (lots of delay…) I was home. Sunshine, unpacking, washing machine and headed to well-deserved Thai massage, followed by restaurant 🙂 niiice!

THEN back to reality and preparing work ahead for Monday. No excuse for being late! Not even training today…

So, this was my first recovery day 🙂


Recovery 1, 2, 3… How does it work?

(week 20140414-20140420)

Quiet and calm, training-free (almost), and rest… and sunshine… This could summarize the week after Rotterdam marathon 🙂

Monday started pretty early. Actually, it felt like Sunday never stopped really. After packing all my stuff , tried to get to bed. Well, got to bed, but sleep did not come. Saw the hours passing and after 1:30am, cannot remember if I saw more, but when the clock rang @6am, it felt like I had just jumped into bed… Decided to go for a quick shower and skip breakfast. Packed the final stuff, ensure all was emptied and left the room. Walked in a fresh-air-Rotterdam towards the train station. Felt quite fine. Until I could not see my train, but only the one afterwards. Bought my tickets, skipped the chocolate at Starbucks (I was looking forward to it though…) and aimed for the platform… to see that the train coming was the Thalys and yes, it was going to Amsterdam Shiphol, but not with my ticket… Just had to wait 25 more minutes…which gave me time enough to get my hot chocolate 🙂 Rushing into the train and got lucky to have a seat for the 25minutes to the airport. There, everything went smoothly: checked in, dropped the bag and then just have to wait at my gate (Oh, yes…I also ate a sausage roll 🙂 Just loving this when I come to the Netherlands!). Flight went fine and easy, had two seats for myself. Kept on drinking to be sure will be well-hydrated. Then it went fast: landed, bag pickup, bus, tram and home…. and 30minutes later was sitting in my first afternoon meeting for work 🙂 Thanks to G I got sushi for lunch though 🙂 The body felt pretty fine. A bit stiff of course, but would guess that the lack of sleep and the travel were not helping after Sunday’s marathon. The head was however somewhere a bit high… Did I really run a marathon yesterday? The medal says so, so it must be true. After a serie of meetings, it was time to close the laptop for a day of rest 🙂 – First day of recovery? Check!

A light sleep-in on Tuesday and it became a quiet relax day. No work… No running… and still able to fill in the time of the day! With a looooong thai massage @9am…Good way to start the day! 🙂 The body was feeling actually pretty nice by then. No real ache, apart from when stretching the front of the thighs. Pressure points did not wake up any pain more than light ache. Chilling out all day, walking a bit as well. – Second day of recovery? Check!

Too early start for a Wednesday, but the day was expected to be long. Breakfast and then work. Meetings back2back until lunch. Lunch with G and then headed for afternoon long meeting. Body feeling quite fine, a bit stiff (a wild guess would be it came from the massage the day before…). Felt a bit dizzy a few times during the day, despite eating quite well… Have to check this. During afternoon meeting, had to stand up as my left thigh felt asleep a bit… Still no training and started to get…well, a bit bored. The day was long and headed to bed quite early, unable to keep the eyes opened… Good the long weekend was starting then! – Third day of recovery? Check!

OK, now it was Thursday. After a good night’s sleep, woke up a bit early but was not too motivated for going up and doing my rehab. So skipped it. Probably not too good (last rehab was exactly a week ago…). Lots of walking today, boat visit and more walking under the drizzling rain on the way back… Would have been sooo nice to be running instead of walking… Noticed I had been eating similarly to the past week (i.e. extra carbs and regular of large portions…) and without doing any exercises whatsoever… Great! 😦 Feeling a bit ready for more than recovery now… – Fourth day of recovery?!?!?! Check!

F.I.N.A.L.L.Y… Friday… back with a bit of training… ok, still no running, but serious core&stability and rehab workout. Felt soooo nice to actually train! But took it easy and did not change anything in the routine. Will probably update the workouts next week though. Got a nice power-walking under the rain with GET and that was it for today. Well, ended the day with a rehab routine. Not much, but could not sleep, so as good to use the time, right? – Fifth day of recovery/rest?!?!?! Check!

Saturday was starting with great sunshine and light core workout. Felt that the stomach was strong but the “walking on the ball with plank position” felt pretty tough… Indeed, I had set the time to 2minutes (=120seconds) instead of the 80seconds I was doing earlier (which were already pretty tough…). Time for a walk with GET and climb of the stairs towards the redoubt…192 🙂 and running the first 120 stairs… Right after lunch, bag packed with water and cookies and bike on! Dropped T for egg hunts while GE and myself headed for a nice bike tour under the sun. Body felt fine. Real easy pace, no pain. Stopped after 11km for cookies and water 🙂 and headed back home again. Headwind throughout the bike tour (of course?…). He he he, had even a friend noticing we biked for almost a half-marathon under 1hr 18… Would be a nice time for a running half-marathon, wouldn’t it? 😉 Easy evening with double-movie… Yapp! Late in bed and really tired!

And so it was Sunday again…Really? Has a whole week passed without (almost) noticing it?… Quick rehab and light core. Muscle of the stomach felt a bit less aching that before, but still there. Sun shining outside? You bet!Easy morning walk under the nice sun (already warm in the air), running up the stairs to the redoubt again (actually twice as we did not agree on the numbers of stairs… = > so make it 192*2…). Started preparing lasagnes and then headed out for a run under the sun. Felt so incredibly light to run. Took 3km before taking off the singlet. Nice side-wind and astonishing sun in the skies. Make it a 13km under the hour 🙂 Then it was just to shower and rest under the sun for a few hours. Got a little walk for playing table tennis with ET and then back home for resting (this sudden sun DOES make one tired!). Dinner was turned into sushi close to the redoubt (but this time we skipped the stairs and walked up the street which has a 10% inclination instead…), enjoying the still warm rays of the sun. Well back home, just had to brown pancakes to make the day complete 🙂

Week of recovery? DONE!

 

NOTE: this was quite nice to have this recovery week falling during a vacation week… Hopefully the “no running”-imposed days are helping for recovery (but definitely not against boredom…)

NOTE: Now it is set: Chicago will be the final marathon of the season 🙂 Looking forward to it really!!!

 


Recovery, easy and cold…

Back home after a long train trip…definitely still on a cloud, three days spent in a more than easy way…

Sunday was set for recovery… up with the sun (ok, little after, but way too early anyway), had to change the clock in all “non-automatic” clocks at home and then … time for some bike. Chose an easy route, without many up&downs (let’s be honest, it was pretty flat!) and sun shining and no wind… took 27km to decide that it was enough for today. Listened in the meantime to 2 podcasts from Runners Connect. Started with “How to reach your potential while balancing work, family and everything life throws at you: An interview with Nate Pennington” and then continued with “Is Focusing on Race Goals Holding You Back? Why your first priority should be improving your ability to train. An In-depth Interview with Greg McMillan“. Both gave quite good insights and food for thoughts. Nothing’s easy in life, better get used to it! After back home, took a green mix with fruits and then went for a looooong thai massage. Surprisingly no as painful as I would have expected for a day-after-race. Then not much for the rest of the day apart from little restaurant celebration with GET (my nice result and E’s soccer tournament). Time for bed after that? Unfortunately the mind was not at rest and it took long hours before hitting the pillow.

Monday was not planned to be an early morning (well, it was at first, but nothing in the body felt like going up and it took lots of snooze before deciding to leave the bed…by then it required fast preparation to get on time for work…). All good during the day, full with meetings and it was a real pleasure to jump into running outfit when arriving home. Drop-off at the dance and then took off for a bridge run. Easy planned and easy executed…OK I had to have a bit of fun as well. I met a ferry at a specific station, 2 stations away from the one I planned to take. Approx. 2.5km by foot… Game on! The ferry left the station and I left by foot. Not seeing it coming after a while, I thought it was the other line going to the other side. But reaching the intermediate station, I was a little after the ferry, that left when I arrived. Not a chance I would let it win though! I pushed a bit (ok, way too much for being after a race), having the final km at a very indecent pace and arrived with a smile (and no more breathe!) just when the ferry arrived at the station. Large smile, telling them they were pretty fast. The girl opening the gate looked at me a bit puzzled and asked whether I was the one they met two stations before… 😉 After that, stretch on the ferry and run back home. Final stretching and directly putting my feet under the table for enjoying spaghetti with green peas and ham 🙂 Yummy! Late evening once more after that. Not much sleep…

And we arrived to Tuesday… not much sleep is an understatement. When the clock rang at 5:00am, I seriously wanted to swear and wondered who was stupid enough to set it that early… no need to answer on this one… took 5 minutes to go up and had to change my gear plans as the thermometer was showing…-2ºC!!! Brrrrr…coooold. Already up, so as good to leave for a run. A bit stiff in the legs (!), it went fine running and would have continued longer if it was not for …oooh, yes… had to prepare breakfast before going to work! Good morning meetings, followed by sunny sushi lunch in very nice company and chilling out under the sun a bit before getting an ice cream and heading back to work. Long afternoon in meetings and then time to get back home. Had been exhausted all afternoon… no wonder why! Got to help for the dinner preparation: steamed potatoes with dill and gravlax. More tired after the dishes and clothes folding and I still had to search for flights and accommodations for Rotterdam… I know, I am a bit late for this one… awaiting answer for an apartment there. Hope to have an answer tomorrow and it will be booked!

Real easy days after the race. Still difficult to realize I ran this fantastic race on Saturday, if it was not for the medal I have been wearing around my neck since this day… Check the website of Stockholm marathon as would like to register for the Swedish Championship… 60 days to go! Nothing…nothing at all… How will this work out…..

For now, focus on Rotterdam and its world-record-fast route 🙂 11 days to go!!!