Friday, September 23, 2016

Squatting



It has been roughly one month I have started the rehab of my calf and foot, trying to heal from my Achilles tendonitis. They called for 6 to 8 weeks. After 4, I can definitively see an improvement already. The pain almost disappear in non running days. I was able to run a nice 2:30 trail run last week without too much worries.
In one word, the exocentric exercises appear to work pretty good.
It takes time. That's a given.

Filled a back pack with weights and water gallon,
and get ready for up to 60 calf raises.
But it works. What to ask for more ?

Well, we could ask for a butt like that....

A key point of those past few months is my commitment to strengthening exercises. I am down to around 100 squats, 100 lunges and around 40 single leg squats, all that while working on the dog on 30 min walk.
Except the rising eye brow of all the neighbourgs, it is a cool way to maximize training time. jog 30s, 20 squats, jog 20s, 20 lunges. Repeat.


This is what you want to look like. Naked.
Correct form 
Following the advice of still amazing - The Run Experience team - Seriously, check them out. Don't forget to setup your email rules for spam though, I finally decided to commit to daily hip and leg exercises. And it seems to work as well.

It has been month I did not go kiting (To be fair, I am not fon of the summers on the north Maui coast, tons of wind, sure, but small and bumpy wind waves). Today, as a pre-warmup for the winter season, I decided to dust off the gear (need to refresh it, been a few years :) - did a 45 minute session, and no psoas pain  - at all.
That's what I call a freaking good sign.
Let's cross fingers, train hard, and say good bye to those 2 - 3? - 4? - years of struggle.
That would be amazing.


Saturday, September 3, 2016

51.14 + 225 = Fun times



The end of the tunnel ?
I have been doing strengthening exercises since at least 3 weeks, and, even if I can still feel my knee and ankle **a bit** screaming, overall it is back in the "easy pain" zone.
Pain that **might** not be a problem.


51.14, bread and butter.

Been a while I did not race Lower Kula. Actually, I did not intend to race it. and started quite slow.
A good sign that I am still in a good shape, I **almost** beat my PR on my bread and butter run.
1 minute short.
Which is quite a lot, on a 50 minute run, but still, that's my second best since 3 or 4 years.
My good old Garmin 220 eventually gave up after a long swim in the ocean.
Waterproof, they said ?

Modern life. iMac, Mio, Garmin.
Give me Wifi and a boat, and I am gone.

Anyway, got a got deal on a refurbished one year old 225. Thank you amazon (which days after days looks almost like eBay). Same but fancier, and with a heart zone sensor integrated.
Bye, Bye, the Mio. I feel already lighter. 20g off.

Un ange passe.
Or a hurricane.
Or two.


Madeline, Lester. Like an old couple.
Or two eyes. And a nose. Can you see Hawaii ?


Prey for the boat, and consider long running again.
Maybe a 1:20 Makawao Forest loop, the usual fun run, for tomorrow.
Let's give it a shot, and check those tendons.
Hopefully, won't be too wet.
That's just a hurricane passing. Or two.

Friday, August 26, 2016

Tendoni....what ?

Never ending story.
As I am getting more confident about some progress in my hip flexors - hard to tell as I barely run anymore - I am still fighting a couple of low profile recurring injuries.
An achilles tendonitis that was actually pretty painful on the left foot, and an patellar tendonitis on the inside of the right knee.
Funny enough, all those are rated top injuries for most of the runners, then, somewhere I am glad I am a good representative of the runner's community.

There is a good set of PT exercises you can do to help - it takes around6 to 8 weeks with 3 set of 20  per day. I am doing both knees and both ankles, 3 exercices each.
That's takes a lot of time and a lot of reps.

Patellar Tendonitis

Achilles Tendonitis
Now, waiting to get better on that front, I am swimming almost every day.
I am not sure if I ever will become a good runner, but soon, I am gonna compete with Phelp for 4x100, if I continue to spend that much time at the pool.

The more annoying is, as a Runner, pain is expected. the question is how much. How much is worrisome ? When to stop ?

If you reconcile this chart:

The Grey zone is Yellow.

with this one:

I see Jesus coming...

Actually, the key factor is to make sure the pain is not getting worst, and do not last too long.
There is ton of info everywhere to not advise you to take Ibuprofen or even to ice where it hurts - supposedly it will slow down recovery by not allowing your body to heal himself by swelling a lot - and by hurting a lot - then this can be used as a good indice as well.
If you cannot bear it without medication, this is certainly too much.

Key point is not to rest.
R.I.C.E is dead.
Now, you work on it.
And if this is not excruciating pain, and you are doing the right exercices, this is a step in the right direction.
Hopefully.
I guess we will know in 6 weeks.

Wednesday, August 10, 2016

And.. What about the boat ?



Well. Not much.
We dodged a couple of hurricanes in July, but August and September are to be the more active month of the season - which have been relatively quiet.

Not much is going on this year

Still, I prepared for it.As always I start with the mooring. I was still unhappy with the setup, lines being tangled, etc...


I am getting way better at the art of splicing

Goal was to change a couple of lines that have been stretched, and potentially "compromised". Now that I can splice decently, this is time consuming, but not too expensive.
The new setup has 2 lines, one with a bridle to the bow cleats, and the other one to the mast.
Now, the weak point is the chain.
(and that's a big chain).

Pulling all that cap on the deck.

Time to time, I start a new project. Just to keep things going.
That time, Manu was there to help. Ex-carpenter, he did the base of the dodge roof like a 3d sculpture.
Next step was messier, the epoxy glass and sand and glass and re-sand step.

Manu, first time ever glassing.

Top view, 2 epoxy layers. That will be strong enough.
Paint job was ok. They promised a super glossy paint, and it is glossy. But not that thick, and hardly cover little imperfection in the underlying job. Little disappointed, I think I should have gel-coat-ed it. But that's way more work, and more money. When I am retired, maybe.

Blue as the sea.
As you can see, does not look that bad once in the context.


Next step, the windshield :)
And, maybe, hopefully, some sailing ? (mainly my fault, I have to say, as I have other priorities at the moment).
Bah. Traces, your time will come.
I can hear the South pacific seas calling.

Wednesday, July 27, 2016

Running Downtown L.A.


Nothing better than a early morning run to discover a city.
There is always more to it than just few pictures grabbed here and there, but it gives an idea.

It is 6:00am. 

We will have LoL Worlds 2016 finals here

Pretty cool mozaic

Official buildings are massive. Question of respect ?

Looks like a modern museum, but that's just a mega church.

Palm trees and buildings.

Amelie's new musical ?

Little bit ironic in those troubled times

A door open on .. what ?

This have to be a museum.


I like the morning light.
I like the morning runs.