Ran the very same loop as I did yesterday. And did the same core routine. The intention was to do a serious bike session today but my right knee is inflamed. So my knee is very sore. Not my injured knee, my decent peg. Naturally this is very unsatisfying but I can't do anything positive about it. In order to fix it I need to back off and I feel like I'm hardly doing anything right now! Little swimming action I guess. Song of the day is below,
Today was a long work day but lots on my mind and busy work to get done. Fortunately I ended up being pretty productive given my state of mind. I waited until the evening to do any exercise. I was temped to take the day off but felt I'd be better served getting my training on. It was a good call and I felt pretty good considering the lack of energy I brought into the run. Finished my last lap on the track at a good clip. Knee pain was 5 out of 10.
Marc Darroch, older brother of Frankie has offered up 3 ep's worth of music for free download. The music comes from his Mossyrock moniker, a fuse of electronic folk and postrock with lots of soothing vocals and melody. But what does any of that mean? Well you just have to download the music and spread it to your friends and families. And maybe even people you don't like or you think need a pick up! The music, regardless of the style, is first and foremost fun and joyful. Nothing else matters. The track, "I want to eat your eyes", is below. GET IT, AND FEEL THE LOVE!
In other music news, I saw the USC marching band perform a medley of "15 Step" and "Paranoid Android" as a half time show at one of their recent games. I really appreciate this, especially given the collaboration at the recent Grammy Awards. They obviously enjoyed themselves and truly enjoy the music. Makes me support USC a little more!
AM: 43 Minutes, RIC w/Add on PM: Bike Trainer Workout, 70 Minutes
Worked from home today, drinking copious amounts of coffee and eating far to much chocolate. But I was productive. Starting the day off with a nice 7 mile loop always helps although I didn't feel as bouncy or as pain free as I did last night. Rocked the new kicks again mind you so I felt pretty fleet of foot. My knee did hurt afterwards however especially my right knee which is like salt in the wounds. Its bad enough to have major concerns about my injury without having to worry about a swollen knee on the other leg. Good training all the same.
The PM session involved a Chuckie V workout. He is a former world class triathlete and his blog provides much entertainment. Anyway, occasionally he gives bike workouts and I did one of them this afternoon although due to time constraints I needed to cut it short. After 20 Minutes steady warm up I did 12 minutes of 1 min out of the saddle grinding a big gear, 1 minute in the saddle with the same gear about 70 RPM, 1 minute 105-110 in a medium gear. Repeat 4 times with no rest. After the 12 minutes I took 2 minutes before doing 8 x 20 seconds all out in a medium gear with 10 seconds recovery. Its only 4 minutes but it is very, very hard. I then followed up with 3 x 6 minutes hard with 2 mins recovery. Short cool down and I was all done. Lovely training in the bank.
I have a little conundrum. Dutch Trancemaster/Cheesemaster DJ Tiesto is starting to try his hand at being hip and cool by using current, influential artists to collaborate on his new album. Tegan + Sarah, Metric, Bloc Party to name a few. I don't really have a problem with this. That is until now. He has collaborated with Jonsi Birgisson of Sigur Ros. Jonsi is one of my favorite singers and Sigur one of my favorite bands. So how am I supposed to take this news. So I listened to it many times and I actually like it......the shame! How am I supposed to call myself a true pioneer of the techno sound and like Tiesto! Horrible and very confusing. I had to tell fellow techno head Shawn Donnelly the truth today. Not good. But it would be worse if I pretended like I hated it. That would be insincere, something I am not. I may be a little arrogant when it comes to music but we all have our guilty pleasures. The tune is below so check it out.
Cracked open a new pair of shoes this afternoon. Reebok has a new lightweight trainer coming out in the spring and I was lucky enough to get an early pair. They are similar to DS Trainer or Zoom Elite. However, after months of running in cushion shoes these felt like racing flats. Really nice and responsive. I ended up running quicker than I expected but the combination of new shoes and lots of energy helped make me feel great. I avoided too much pounding by running light and really focusing on that mid-foot landing rather than my typical heel strike. Some days are better than others.
Lots of work being done these days. Need to wrap up some projects considering I have potentially a week away helping Frankie move back to Canada. So I avoided the music press today. It usually eats up a solid hour of my time so I'll just have to do 2 hours tomorrow.....
Love Kel
Sunday, September 13, 2009
AM: 3:06 Bike Ride, 30 Minutes Run - Brick
The morning involved a lot of coffee to compensate for my inability to wake up. It was 10pm before I got out the door, which given the effort I was about to put forth made no sense. Should have just got up and go on with it, the morning was cool but right at about 11 bells the sun came out and the heat was turned up manys a notch.
The first 25 minutes were easy riding before I hit the hills on Log road. At that point I was starting to work and elevate the HR. By 2:15 I found myself in Lincoln woods where I did some tempo, really pushing the hills. Got home feeling nice and tired and very warm. Turnaround was about 3 minutes or less and I did a 5 mile loop and just under 6 minute pace. My knee was really bothering me but I was so tired that it didn't really matter. I thought I was only running 6:45 pace but obviously when I finished 5 miles in 28 and change it was a good explanation for feeling so terrible.
It was a great day of training and right now I feel very satisfied. Been pretty smashed all day and need to to a better job replenishing. Last I checked cans of Naragansett didn't cut it! I can't really be bothered running the numbers for the week. I am very aimless right now because with my knee being the way it is I cannot commit to anything. Its not a great situation to be in but I could be a lot worse.
After a nice night with a few scoops and good conversation I felt ready to train today. I did have a day off yesterday, essential given the pain in my knee all day. Myself and Tarpy met up with Kurt B and in a light rain did a few easy miles, the best miles I've done since Feb. My knee didn't hurt too much and I felt really good. The temptation to run an hour or so was overwhelming but once I hit 40 minutes I felt a sharp pain. A reminder that I am actually injured and may never be able to knock out hour runs, pain free, ever again.
The afternoon called for a workout on the Trainer. It was really hard. Given the heat in the basement and the fact that I was sans fan even the warm up was rough. I did 15 X 1 min on/off. I started off with steady cadence in big gears but by the end the minute effort was at max output. I got dizzy after the last rep and felt awful, but really joyful at the same time. Great session.
New Sunset Rubdown video has been released. It is for the track "Black Swan", one of my favorite biking tunes. Its angry and very emotional. Lovely.
I went to Goddard with Pat early this AM since he was doing a long easy run. I figured I'd go 50 or so minutes but ended up with 70. Maybe a little aggressive but I felt good and it was great to be out on the trails on a crisp, early fall morning. My knee is a little sore, no doubt and I won't be doing more than 50 minutes again over the next few weeks. The thing is that my right knee is actually giving me more trouble than my left knee. It seems like the whole joint is a little swollen, no doubt from favoring. Left knee can tolerate training as long as it is pretty easy. All in all running is great but my knees are not.
Things went from bad to worse when I had to stop my trainer ride 45 minutes in. The plan was 75 minutes with some 3 min reps but my right knee was hurting after 2 minutes and I dealt with it until I saw no point in going any further. Not like I'm getting on the negative train or anything. Just need to be a little careful with both knees now.
The upside from the day was listening to the new Editors track "Papillon" from the forthcoming album 'In This Light And On This Evening'. It has a very Nu Wave Synth sound, and is certainly a departure from the tracks on the first two albums. They are following the trail of Bloc Party. The 80's sounds are most definitely back and that makes me a happy camper.
