Well I Wonder

AM: 35 Minutes Steady

PM: 45 Minutes Bike Trainer Session

PM: 35 Minutes Swim

Not a good day on my right knee. The tendonitis I am experiencing in the back of my knee has bit lit up and has engulfed my knee is flames of swelling. I didn't even run that hard, just some steady miles around a 5.5 mile loop. I was over 6 min pace all the way so needless to say I am exceptionally frustrated. I will have to stay at 20-25 minutes because my knee didn't become as inflamed after the other two runs I did this week.

I had no intentions of riding today but my knee was getting me down and I thought that some biking might help loosen it up. It didn't work. Swelling and general pain was very evident, even during the session. I went straight up to the pool afterwards and did a workout that Kempes gave me today. It involved 2 x 400m warm up. The first set had a buoy between the legs but it kept popping out because I can't swim with my legs together so the warm up ended up being a very hard 800m for me. Like warming up for a track session by "jogging" 3 miles in 14:30! The main set was 3 x 200 using long, slow strokes and counting the amount for 25 years. After that I maintain the same count but increase the output. Disaster. The first set had me anaerobic because gliding in the water requires ability to control breathing which I can't. I did my best but it was a long 600m. I cooled down with 200m of easy freestyle and breaststroke. I need lessons, sharpish.

The only music I listened to today was on the bike and it was all Wolf Parade. So nothing new to report. I think I am addicted to Spencers voice. I never paid much attention to the differences between Dan and Spencer. Both voiced suited their respective songs. However after playing "Dragonslayer" endlessly and revisiting "Random Spirit Lover", my favorite Sunset Rubdown album the distinction between the two voices is really obvious. Not that I don't like Dan's voice. I think its amazing, I just think Spencer Krug has a better voice for my personal taste.

Peace And Love,

Kel

This one's for you Crawlor!

Weak And Empty, But Happy

PM: 60 Minutes Trainer Hard

PM: 21 Minutes Swim, Exhausted

I am so weak. Literally, not figuratively. My Arms were so exhausted tonight that I had to stop after 21 pathetic minutes. I had no power and no energy. The bike portion of the training tonight was quite the opposite. Lots of power and lots of great energy, helped by some Milton Jackson and Gui Boratto. The pace was up tempo all the way, the music was up tempo and the wise thing would have been to stay on the bike for 90 minutes rather than force a swim. Mike DeCoste sent me an email outlining some swimming tips. They worked for the first few lengths before exhaustion and weakness took over. So I got out of the water, not too bothered either.

The weather is on crack. Beautiful, sunny fall days make me miss running so much. There is a smell in the air that is the smell of Cross Country. Its warm but cold, feels like summer but also like winter. The yellow/brown of the leaves gives the whole area a tan. I may go to Franklin Park on Sunday to watch Mayors Cup. Its always hard to watch a race I desperately want to run again but if I don't support cross country running in Boston what hope does the sport have!

Peace and Love

Kel

Grounds For Divorce

AM: 25 Minutes Run

PM: 90 Minutes Trainer Ride

PM: 31 Minutes Swim

Good day of athletics, cycling, and swimming. By most peoples standards, including my own, the running portion was pretty pathetic but being able to jog 25 minutes out of bed is not bad. Knee was sore afterwards and not really bad. I actually forgot about it while getting my root canal. Yes, a root canal. My second visit to the dentist in 10 days. Fortunately I am done for the year with Dr. Barr and his surprisingly comfortable chair.

After work I jumped on my trainer and did 90 minutes. Just like last night I did more than I planned and I made it up as I went along. Some single leg drills, some big gear efforts, some out of the saddle work, and some spinning. And just like last night, Coxy rang my phone with 10 minutes to go so I was chatting while cooling down and I felt amazing.

Right after I hit up the PC pool and swam just over 30 minutes. I felt really tired. Far from a fish is this guy. I might need some lessons on how to be more efficient. I feel like I am slow, and the fact that there was a female student in the next lane literally going three lengths for two of mine makes me realize I need to get some tips now before I develop bad habits. Nothing beats running, thats for sure.

I've been listening to the the new Echo And The Bunnymen album. I am not sure yet. I need many more listens. Its ok on first go around but with so much amazing music I kind of think the the Bunnymen have passed their best days. However, I need many more listens. On first run through the below song is my favorite.

Love Kel

It Spat Its Rain Down On Me

PM: 90 Minutes Trainer Ride, single leg drills

Another night in the basement making up a workout on the bike. I've been thinking about writing a training plan. I know the days I'll be going swimming so thats a start. Beyond that I know I will ride almost everyday and when I can run (if I ever run again) I'll mix in some of that too. Little bit of core work here and there and I have the basics. Today I rode steady for 30 minutes, did single leg drills for 8 minutes and then rode hard for 30 minutes before a steady cool down until I hit 90 minutes. I planned on another 75 mins but Coxy called so it allowed me time to speak to him and add on another 15 minutes. Lovely session and I felt fantastic.

I listened to "Memory Tapes" on my ride today. Some songs are okay and some are fantastic, like the one I have below. Memory Tapes is a collaboration between "Memory Cassettes" and "Weird Tapes". I am not super familiar with either band although I do have some Weird Tapes tracks I just read about their union on the blogosphere. This song has been out for a while. The track, and their other music, is really joyful and emotional with true nostalgia of Nu Wave and summer days drinking cans and living large. Really simple and beautiful.

Love Kel

Fight The Scary Day

PM: 75 Minutes Trainer Ride, w/ 25 Minutes in a big gear, slow RPM.

Big gear tempo stuff. I really have no idea what I am doing. Quite bizarre really. I think (many would disagree, many wouldn't) that I know running very well. I may not follow my own advice but I do know the sport and the training and everything in between. But riding a bike? I am making it up as I go along. I decided that I do too much spinning so I went for a 52-13 and stayed in the saddle. I had decent tension on the back wheel so it was hard and my legs were burning. I think it was helpful in developing muscle and strength but maybe not. Either way, I was sweating and I felt like I did a good workout.

Baystate Marathon was today and it was very good despite the horrible weather. Reebok has been a sponsor of this great New England race for the last 5 years and it is fantastic to see the race grow and go from strength to strength. I hope the competitors don't leave with a sour taste in their mouths considering how horrible the weather was. Somethings the race organizers have no control over.

I have spent a lot of time listening to the new "Editors" album this week. It is very dark but I can't help thinking its a little forced. They really went for a Joy Division feel. Naturally this should make the album amazing but something is missing. I still love the album, it just didn't have the immediate impact that I expected after I heard "Papillon". With that being said I still can't stop listening to it. I might be doing Martin's head in because it is on pretty steady rotation.......

They did a showcase at Fabric in London last week. Check out one of the songs from the show below.

Peace and Love

Kel

LIFE ALIVE

I've been on the road and stressed some goings on at work and with life. Its nothing bad at all but with sore knees and Frankie being away, things get intensified. I have been banging out the sessions on the bike and I went for another swim the other night. I suck at swimming but thats a story for another day. I am in Lowell, MA right now for the Baystate Marathon. We ended a very successful expo and now its off for a beer and bed before set up tomorrow morning. I am back eating at Life Alive a place I enjoyed a couple of meals at last year. Organic, vegetarian heaven. Now I am going to ruin it with IPA. But after today I deserve a drink!

Love Kel

Dead Souls

PM: 75 Minutes Ride

PM: 26 Minutes Run

This morning called for a trip to the dentist and a sizable filling. Its been a long time coming but if I avoided the storm thus far its now tidal in scope and about to wash over me. I am getting three fillings in the next 2 weeks. Nice. Nothing like a drill in the gob and a lot needles. I was going to ride after but I was actually quite sore (bit of a dentist novice) and numb. Instead I went and got a large coffee from the Exchange and came home to bang out some work.

In the afternoon I did a 75 minute progression ride. Started off easy and built up the HR as the sweat and music intensified. I played some old skool Sasha and Digweed. Lovely tunes for a hard trainer session. When I got off the bike Fagan woke from his nap and started to prepare for his afternoon run. I made a rational decision to join him for 3-4 miles of it. Knee hurt and hurts now but it was a great to get out for some fresh air. I feel like I am training again so its all good. But I will not be happy until I am up to at least 45 minutes of running combined with 90+ minutes of riding.

New French Teen Idol album came out this summer. I haven't really sat down and listened to it until today. It is stunningly beautiful. I downloaded it on my old Mac and since I bought my new Mac I didn't listen to a lot of Summer albums with the dedication they deserve. Below is an example of the new sound. Fantastic.

Peace and Love

Kel