NO TRAINING
Up in Albany today working for the Fleet Feet folks at the Freihofers 5k expo. Good times, good fun, great people. I met Dr. Tim Maggs who's articles I used to enjoy in New England Runner. Anyway, Tim is a Chiropractor who specializes in the treatment and continued improvement of biomechanics. He was kind enough to give me an assesment with standing X-Ray of pevlis, back, and neck. Of course it revelied abnormal structural flaws. Most glaring was my curved back and pelvis hight. I have a 3/4 inch lower pelvis on my right side. Anyway, this was evidence that I needed to help with my continued improvemnt after my knee injury and it is good stuff to share with Mike Silva, my PT as he helps me on my road to recovery after surgery (if I have it). So today, despite being very long, was awesome in many ways. I learned so much about my center of gravity, weight baring, shut eye tilt etc. All great info that will be compiled into an 8 page report that can only aid my future as a runner and fitness nut.
New Bat For Lashes Video. In all fairness, she is fantastic.
Love Kel
Friday, May 29, 2009
Thursday, May 28, 2009
TODAY I Woke Up Sucking A Lemon
NO TRAINING
The thing with this blog is I don't want it to go down negative street. But the conundrum is that I promised it would be daily (as possible) and honest. So honestly, I am extremely frustrated. I took the day off to let my knee issue settle down but as I drove up here to Albany I realized that it doesn't matter. I have no swelling in my knee. It is just bones. The issue is the piece of cartilage that is causing havoc on the medial side of my joint. So with that being said I am going to run again tomorrow so I can feel the pain. I want to be very specific when I see the Doctor on June 10th. How do I not be negative? Well, I am going to be on the road of the next few days so info will be limited and I will focus less on training and more on music. Not tonight though, I am wrecked and need kip. Bottom line, knee hurts and will continue to hurt. I will push on through and on June 10th it will either get better or worse (stay the same) and I will tell the doc to give me a standing X-Ray to see if the bone on bone is bad, and I will ask for another scope if it will help. I really want to run this summer and I want to race but it may have to be on a bike.
Love KElRock
PS Thanks for the comments and emails of support!
The thing with this blog is I don't want it to go down negative street. But the conundrum is that I promised it would be daily (as possible) and honest. So honestly, I am extremely frustrated. I took the day off to let my knee issue settle down but as I drove up here to Albany I realized that it doesn't matter. I have no swelling in my knee. It is just bones. The issue is the piece of cartilage that is causing havoc on the medial side of my joint. So with that being said I am going to run again tomorrow so I can feel the pain. I want to be very specific when I see the Doctor on June 10th. How do I not be negative? Well, I am going to be on the road of the next few days so info will be limited and I will focus less on training and more on music. Not tonight though, I am wrecked and need kip. Bottom line, knee hurts and will continue to hurt. I will push on through and on June 10th it will either get better or worse (stay the same) and I will tell the doc to give me a standing X-Ray to see if the bone on bone is bad, and I will ask for another scope if it will help. I really want to run this summer and I want to race but it may have to be on a bike.
Love KElRock
PS Thanks for the comments and emails of support!
Wednesday, May 27, 2009
Hysteric
AM: 40 Minutes Alter-G, Core
PM: 2:10 Bike Ride, Core
I'm feeling somewhat deflated right now. I kicked the day off with a very encouraging 40 minutes on the alter-g at 80% body weight, running 6:15 pace. I felt very little knee pain and had a nice, easy run. This evening I went out on a ride with Jimmy Harvey. I did 20 minutes myself before we met up and hit roads around Cumberland and Lincoln. I finished off with another 30 minutes myself around the blvd. It was a great ride. Once the spuds were done I went to take the dog for a walk and that is where my day went pear shaped. My knee became really sore on every 3rd or 4th step. I jogged 100 meters and it was really sore. Almost exactly the pain I had three months ago. How random is this? I've been feeling much better and my MRI said all swelling was gone and the bones were healed. But then again, there is still some loose cartilage and now I know why the Doc wanted me to run. I am pretty sure after tonight that when I do my planned 10 minute jog in the AM I am going to feel sharp pain. It will no doubt end in another surgery. Of course I can't say this for sure until June 10th when I see the Doc but if it didn't sufficiently heal in 12 weeks of only biking then its not looking good. And it is not looking good for my goal to run Euro XC. So with all this being said, the Euros is still my goal and if it doesn't happen I am not giving up. Rather I will just take my time, avoid all the action and defend my national XC in March 2010.
I watched the Champions League final today and thought it was an average game. Man United didn't look like the team I saw in the Premiership this season and Barca kicked them off the field. I tried to listen to God Help The Girl again and I just can't get into it no matter what I try. Its not Belle & Sebastian, not even close.
Blur are pondering US dates which is a good thing, especially since they will prob play smaller venues than the UK shows. I will be going if they come. No question about that. New MEW album has leaked onto the web and I am trying to completely avoid it. I am thinking that I never get to listen to the albums I have because I am always searching for new leaked materials! Time to live for the now and wait, patiently, for whats coming.
OK, I'm off because I'm suffering mild depression. Time to listen to some music. The tunes below fit my current vibe. Radiohead, Interpol, Sigur Ros........the answer is always there.
Love Kel
PM: 2:10 Bike Ride, Core
I'm feeling somewhat deflated right now. I kicked the day off with a very encouraging 40 minutes on the alter-g at 80% body weight, running 6:15 pace. I felt very little knee pain and had a nice, easy run. This evening I went out on a ride with Jimmy Harvey. I did 20 minutes myself before we met up and hit roads around Cumberland and Lincoln. I finished off with another 30 minutes myself around the blvd. It was a great ride. Once the spuds were done I went to take the dog for a walk and that is where my day went pear shaped. My knee became really sore on every 3rd or 4th step. I jogged 100 meters and it was really sore. Almost exactly the pain I had three months ago. How random is this? I've been feeling much better and my MRI said all swelling was gone and the bones were healed. But then again, there is still some loose cartilage and now I know why the Doc wanted me to run. I am pretty sure after tonight that when I do my planned 10 minute jog in the AM I am going to feel sharp pain. It will no doubt end in another surgery. Of course I can't say this for sure until June 10th when I see the Doc but if it didn't sufficiently heal in 12 weeks of only biking then its not looking good. And it is not looking good for my goal to run Euro XC. So with all this being said, the Euros is still my goal and if it doesn't happen I am not giving up. Rather I will just take my time, avoid all the action and defend my national XC in March 2010.
I watched the Champions League final today and thought it was an average game. Man United didn't look like the team I saw in the Premiership this season and Barca kicked them off the field. I tried to listen to God Help The Girl again and I just can't get into it no matter what I try. Its not Belle & Sebastian, not even close.
Blur are pondering US dates which is a good thing, especially since they will prob play smaller venues than the UK shows. I will be going if they come. No question about that. New MEW album has leaked onto the web and I am trying to completely avoid it. I am thinking that I never get to listen to the albums I have because I am always searching for new leaked materials! Time to live for the now and wait, patiently, for whats coming.
OK, I'm off because I'm suffering mild depression. Time to listen to some music. The tunes below fit my current vibe. Radiohead, Interpol, Sigur Ros........the answer is always there.
Love Kel
Tuesday, May 26, 2009
Be Constructive
PM: 2 Hrs Trainer Ride with 10 x 3 minutes Power Intervals
Exhausted. Tonight was the hardest interval session I have done on the bike. I warmed up for 45 minutes and then did 8 x 1 min on/off to get the HR up and the legs really turning over. Then it was power interval time. I started off really hard to set the tone for the session and the whole way it was long and hard. By number 7 I was really struggling and by number 9 my HR was over 200 which is pretty much max. On the last one I was 201 for the last 2 minutes and I nearly threw up. Awesome stuff. Had some slamming techno in my ears and I kind of wish I actually did throw up, it would have made the session that bit more bad ass! I had some stuff going on that I needed to get out of my system and I was ready mentally after some tempo and steady state stuff to really test myself. Furthermore, from this session I will be able to use my HR to better monitor my next few tempo and steady state sessions. All this stuff is coming from Carmichael's book but its pretty straight forward and very similar to running. I have Alter-G in the AM which will be nice.
I got some more music suggestions to check out. The list is getting longer! Sunset Rubdown has leaked in full onto the internet and I am going to try avoid downloading so I can purchase the album at the gig on June 11th. I heard Apollo And The Buffalo + Anna Anna Anna OH at this blog. More fantastic music but thats all I am listening to until the gig.
I am too tired to write anymore so I am going to lie down and try to sleep. It will be futile but at least being horizontal in bed will aid my recovery before tomorrow. Although I can't stop looking at Sunset Rubdown youtube vids. Check out the Black Cab Session below.
Love KEL
Exhausted. Tonight was the hardest interval session I have done on the bike. I warmed up for 45 minutes and then did 8 x 1 min on/off to get the HR up and the legs really turning over. Then it was power interval time. I started off really hard to set the tone for the session and the whole way it was long and hard. By number 7 I was really struggling and by number 9 my HR was over 200 which is pretty much max. On the last one I was 201 for the last 2 minutes and I nearly threw up. Awesome stuff. Had some slamming techno in my ears and I kind of wish I actually did throw up, it would have made the session that bit more bad ass! I had some stuff going on that I needed to get out of my system and I was ready mentally after some tempo and steady state stuff to really test myself. Furthermore, from this session I will be able to use my HR to better monitor my next few tempo and steady state sessions. All this stuff is coming from Carmichael's book but its pretty straight forward and very similar to running. I have Alter-G in the AM which will be nice.
I got some more music suggestions to check out. The list is getting longer! Sunset Rubdown has leaked in full onto the internet and I am going to try avoid downloading so I can purchase the album at the gig on June 11th. I heard Apollo And The Buffalo + Anna Anna Anna OH at this blog. More fantastic music but thats all I am listening to until the gig.
I am too tired to write anymore so I am going to lie down and try to sleep. It will be futile but at least being horizontal in bed will aid my recovery before tomorrow. Although I can't stop looking at Sunset Rubdown youtube vids. Check out the Black Cab Session below.
Love KEL
Monday, May 25, 2009
Colt Stands Up, Grows Horns
AM: 70 Minutes Trainer Ride w/short sprints
AM: 35 Minutes Alter-G
PM: 2 Hours Ride with 30 Minutes Tempo
Memorial day was training day for this dude. My planned long ride was shelved when Mike Silva, being the work horse he is, opened Foundation Performance. I did some trainer ride to get the legs turning over. Threw in some short sprints and then after the trainer ride I rode down to Mikes and jumped on the Alter-G where I did 35 minutes of running at 6:30 pace and at 80% body weight. This was a better session and I did not feel any real knee pain during the session. When I got off though I was a little sore 2/10 on the pain scale. Jumped on the bike and rode home after, very pleased with my mornings work.
In the afternoon I did 30 minutes steady and then lashed 30 minutes at Tempo/Steady State. It was great and I had a tail wind so I was really flying. I met Coxy for an hour cool down and its always a good sign when 2 hours is up and I don't want to stop. All in all 3.5 hours training is a good day.
On the music front all has been quiet. I saw Grizzly Bear open for Radiohead a couple of times and I thought they were pretty good but not amazing and certainly not a band that I went home and searched out. In all fairness it is tough to warm up and for me to judge the band based on these shoes is pretty shoddy. I remember seeing Interpol warm up for Coldplay in Marley Park. Myself and Vinny were not really into Coldplay and we were part of the 5% of the crowd who were into Interpol. The show was mute, lacking energy, and almost an after thought. Yet this was the reason we went! Coldplay hit the stage and everything changed. We stayed for most of it before leaving........
So with that being said I am going to give the new Grizzly Bear a listen. I like the track 'Two Weeks', both the album version and the live version. I have been rather negative about Fleet Foxes. I didn't enjoy the album all that much but I can see why people like it. Yes, the track 'Two Weeks' has some Fleet Foxes sound but I simply like it, thats the buzz. I have three albums in the hopper from artists I don't know all that much about. Someone suggested the new Royksopp but I have already been listening to it. I am a huge fan of Melody A.M. and everything else has been downhill even if some tracks off The Understanding really hit home. I will check out The Girl+The Robot but one of the singles I heard was disappointing.
Peace and Love,
Kelrock
AM: 35 Minutes Alter-G
PM: 2 Hours Ride with 30 Minutes Tempo
Memorial day was training day for this dude. My planned long ride was shelved when Mike Silva, being the work horse he is, opened Foundation Performance. I did some trainer ride to get the legs turning over. Threw in some short sprints and then after the trainer ride I rode down to Mikes and jumped on the Alter-G where I did 35 minutes of running at 6:30 pace and at 80% body weight. This was a better session and I did not feel any real knee pain during the session. When I got off though I was a little sore 2/10 on the pain scale. Jumped on the bike and rode home after, very pleased with my mornings work.
In the afternoon I did 30 minutes steady and then lashed 30 minutes at Tempo/Steady State. It was great and I had a tail wind so I was really flying. I met Coxy for an hour cool down and its always a good sign when 2 hours is up and I don't want to stop. All in all 3.5 hours training is a good day.
On the music front all has been quiet. I saw Grizzly Bear open for Radiohead a couple of times and I thought they were pretty good but not amazing and certainly not a band that I went home and searched out. In all fairness it is tough to warm up and for me to judge the band based on these shoes is pretty shoddy. I remember seeing Interpol warm up for Coldplay in Marley Park. Myself and Vinny were not really into Coldplay and we were part of the 5% of the crowd who were into Interpol. The show was mute, lacking energy, and almost an after thought. Yet this was the reason we went! Coldplay hit the stage and everything changed. We stayed for most of it before leaving........
So with that being said I am going to give the new Grizzly Bear a listen. I like the track 'Two Weeks', both the album version and the live version. I have been rather negative about Fleet Foxes. I didn't enjoy the album all that much but I can see why people like it. Yes, the track 'Two Weeks' has some Fleet Foxes sound but I simply like it, thats the buzz. I have three albums in the hopper from artists I don't know all that much about. Someone suggested the new Royksopp but I have already been listening to it. I am a huge fan of Melody A.M. and everything else has been downhill even if some tracks off The Understanding really hit home. I will check out The Girl+The Robot but one of the singles I heard was disappointing.
Peace and Love,
Kelrock
Sunday, May 24, 2009
An End Has A Start
Saturday: AM: 1:02 Trainer Ride, PM: 1:14 Ride With Tom McArdle
Sunday: AM: 2 Hours Steady Ride, PM: 9 Minutes Run, Blvd
Saturday was an easy day and with heavy rains in the morning I jumped on the Trainer and watched some soccer news on the box. In the afternoon myself and Tom set out for another easy ride ending at the Hope track for some Brown alumni shenanigans. It was another recovery day of training and I went out on Saturday night for a couple of scoops and good energy.
This morning started out with some bad weather but we got out early enough before the rain started. Alas it was about 30 minutes in and the skies opened up. The rain actually felt refreshing since it was so humid. Myself and Tom bumped into a random dude on the bike path getting a nice paceline going into the wind. On the way back from Colt State park the rain stopped and it was great, albeit a little messy. I was pretty drenched at the arrival home and despite full intentions of doing more than 2 hours I opted to stop. No point catching a cold or anything.
In the PM I did my first outside run of the last 3 months. Ir was on the blvd and just over 1 mile. Frankie kept me company and I am more optimistic after this effort. Tomorrow is Alter G for another 30 minutes. Outside running doesn't feel any worse but I need to keep it conservative. More positives today. Coupled with the fact that I can now go to Sunset Rubdown. My clash is actually on June 10th so all happy days.
I ended up with with 14+ hours of Cross Training this week. It was all biking no doubt but hopefully when I get my legs back under me and if I get this knee sorted out I will have a good level of fitness. Just need this knee to work. Stressful times here on Humboldt.
Peace and Much Love,
Kel
Sunday: AM: 2 Hours Steady Ride, PM: 9 Minutes Run, Blvd
Saturday was an easy day and with heavy rains in the morning I jumped on the Trainer and watched some soccer news on the box. In the afternoon myself and Tom set out for another easy ride ending at the Hope track for some Brown alumni shenanigans. It was another recovery day of training and I went out on Saturday night for a couple of scoops and good energy.
This morning started out with some bad weather but we got out early enough before the rain started. Alas it was about 30 minutes in and the skies opened up. The rain actually felt refreshing since it was so humid. Myself and Tom bumped into a random dude on the bike path getting a nice paceline going into the wind. On the way back from Colt State park the rain stopped and it was great, albeit a little messy. I was pretty drenched at the arrival home and despite full intentions of doing more than 2 hours I opted to stop. No point catching a cold or anything.
In the PM I did my first outside run of the last 3 months. Ir was on the blvd and just over 1 mile. Frankie kept me company and I am more optimistic after this effort. Tomorrow is Alter G for another 30 minutes. Outside running doesn't feel any worse but I need to keep it conservative. More positives today. Coupled with the fact that I can now go to Sunset Rubdown. My clash is actually on June 10th so all happy days.
I ended up with with 14+ hours of Cross Training this week. It was all biking no doubt but hopefully when I get my legs back under me and if I get this knee sorted out I will have a good level of fitness. Just need this knee to work. Stressful times here on Humboldt.
Peace and Much Love,
Kel
Friday, May 22, 2009
Idiot Heart
AM: 32 Minutes Alter-G Treadmill, Core PM: 2:01 hours Recovery Ride, 38 Miles.
Without any fanfare or pressure I had my first run, or pseudo run in 4 days shy of three months. I was very nervous so opted to not talk much about it. In the end it was pretty uneventful. I did the 32 minutes at 80% body weight and at speeds ranging from 9 MPH - 10 MPH. I felt awkward and constantly worried. Clearly favoring my right leg and altering my stride to land forefoot I was all over the place. My knee didn't start hurting until 25 minutes but never really got bad. I promised myself that I'd stop if it got sore so I did. Back on the G-Trainer Monday morning and I will be trying to run as naturally as possible. It is imperative that I don't try and avoid my natural running in order to try and avoid knee pain. The pain needs to go away, bottom line.
This afternoon I met Coxy and we did an easy 2 Hour ride. Bristol bike path with some Colt state park action. It was a nice, warm ride and I felt great despite having heavy legs and sore quads. I may do one mile outside running tomorrow and I should be meeting Tom McArdle for another 2 hour ride. Maybe I can get him to start up his blog again.
The new Sunset Rubdown is getting very positive reviews and now I have to figure out how I can join Terry Shea at the gig. I have a conflict on the 11th and I need to figure out a way to be in two places at the same time!
Training is going good but running has me in a bit of a downer. My uninspiring run today leaves little to be desired. Knee is not great and I need to hit some miles to find out how bad it really is.
I can't stop listing to the the tune Idiot Heart. I am not posting any other tunes because the this tune is everything to me right now.
Love Kel
Without any fanfare or pressure I had my first run, or pseudo run in 4 days shy of three months. I was very nervous so opted to not talk much about it. In the end it was pretty uneventful. I did the 32 minutes at 80% body weight and at speeds ranging from 9 MPH - 10 MPH. I felt awkward and constantly worried. Clearly favoring my right leg and altering my stride to land forefoot I was all over the place. My knee didn't start hurting until 25 minutes but never really got bad. I promised myself that I'd stop if it got sore so I did. Back on the G-Trainer Monday morning and I will be trying to run as naturally as possible. It is imperative that I don't try and avoid my natural running in order to try and avoid knee pain. The pain needs to go away, bottom line.
This afternoon I met Coxy and we did an easy 2 Hour ride. Bristol bike path with some Colt state park action. It was a nice, warm ride and I felt great despite having heavy legs and sore quads. I may do one mile outside running tomorrow and I should be meeting Tom McArdle for another 2 hour ride. Maybe I can get him to start up his blog again.
The new Sunset Rubdown is getting very positive reviews and now I have to figure out how I can join Terry Shea at the gig. I have a conflict on the 11th and I need to figure out a way to be in two places at the same time!
Training is going good but running has me in a bit of a downer. My uninspiring run today leaves little to be desired. Knee is not great and I need to hit some miles to find out how bad it really is.
I can't stop listing to the the tune Idiot Heart. I am not posting any other tunes because the this tune is everything to me right now.
Love Kel
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