#this took 1 hours and 22mins

[yookikiku]

Chocola & Flowers

[tjene-ocr]

Sylvesterlauf Aachen, 2018

A runner year of the extra class comes to an end. But not without topping all again!

On 31.12.2018, the last day of the year and thus the last chance to change the annual statistics, six top athletes which Aachen has rarely seen met at the DLC New Year's Eve 2018. Fortunately for the other participants, some top runners and members of the "Lustlauf - Mein Verein e.V." fell injury unfortunately out.

We met at the headquarter of the "Lustlauf - Mein Verein e.V." where we prepared for the race together. After a short refreshment with home-baked carbohydrate-dripping cakes and a personal purchase consultation first our sprinters started: Ralf and Gabriele started in the 4.8km challenge. Of course, thanks to perfect training in the club's weekly sessions, this was hardly a challenge for both. Of course, top times and placements were achieved here: Ralf ran faster than ever, leaving far more than 75% of the total field behind. With a time of 24:17 min (5:03min/km) he reached the place 248 in the overall standings and even the 21st place of his age group M50. Gabriele was no less successful and finished with a time of 28:54min (6:01min/km) the place 576 and the 3rd place of her age group W60.

The main race of the event and thus the long distance was now close to the starting shot by the independent judge.

For outsiders, I maybe took an incalculable risk. However, thanks to the excellent quality of advice and the many years of experience of the "Haus und Hof Schuster" of the "Lustlauf - Mein Verein e.V.", it was clear to me that I could take that risk with a clear conscience. So I entered the race with shoes I bought not a half hour before in the "runner shop" and don't felt a minute uncomfortable!

Stephan, Sascha, Jörg and I (Oliver) started at 15:45 on the Aachen market place in the 6 rounds of the New Year's Eve race. Unfortunately precious seconds were lost in the starting phase, because the hustle around the pole position was very large and unfortunately many hobby athletes overestimated their own performance. So athletes of the top class were pushed aside and could show their potential only moderately in the so important starting phase. However, this was regulated thanks to Nike, goddess of victory and sportiness and daughter of Zeus and Aphrodite, after a few hundred meters.

The round course consisted of 3 short and 3 longer rounds which each ran over the Aachener market place. Here too, as with the 4.8km distance, was certainly the highlight that the course passed the "runner shop", the headquarter of the "Lustlauf - Mein verein e.V." and we could "push" each other. Ralf, the club president, was visibly proud of "his" troupe.

Top places course also at the 10.3km distance: Oliver left almost 500 of the meager 600 starters behind and reached with a time of 45:03min (4:22min/km) the 105 place in the overall standings and the 13th place in his age group M40. Directly followed, Stephan crossed the finish line with a 1:38 min gap. He finished with 46:41Min (4:31Min/km) the 145th place in the overall standings and 16th place in his age group M50. Still in the first winner wave of the New Year's Eve run, Sascha reached the red carpet on Aachner market place after 53:47min (5:13min/km) and after 6 laps. He took the 329th place in the overall standings and the very respectable 33rd place in his age group M45. After relaxed 59:10min (5:44min/km), Jörg finished the 469th place in the overall standings and 49th in his age group M45.

"Lustlauf - Mein Verein e.V." has once again demonstrated to Aachen that not only performance, drill and tight training plans lead to success. Also, the fun of running is important to goal.

In this sense: On a successful year 2019 .... Aachen, dress warmly, we will be back next year!

By the way: This posting is of course not meant to be quite serious ;-)

[adyhawk]

My Season

This has been a great season for me, a season littered with PB’s, some highs and a very big low! but overall I am chuffed with this season but it seems to have gone so quick, where does the time go?!

I write this blog just as my last race of the season has finished, time to take a very short breather before winter training starts in earnest again in  preparation for next season.

This season kicked off with a few local TT’s all setting early season PB’s.

Took part in a few two up TT’s which were good fun. The first was with Rick Perkins where we placed 3rd overall and both set a PB. The second two up was with Martin Russell where we won the vets class and picked up prize money for our efforts!

I raced my first 50 mile TT this year and surprised myself with a time of 1 hour 55 minutes, effectively setting two 25 mile PB’s!

My main race of the year was to qualify again at the Tour of Cambridge for the UCI world amateur champs in France this year.

I set myself the challenge of trying to qualify for both the TT and the Road race.

Now, I’m no road racer, in fact I have never raced in a long distance event, the biggest I have done is a couple of local crit races around the local track which only last an hour or so! so this was going to be a challenge.

But with the deft coaching skills of my cycle coach, Tim Ramsden of Blackcat cycle coaching. I knew that if anyone could get me ready for this he was the man!

And the man he certainly was as I set a PB of over two minutes on the TT and cruised to qualification in the road race.

A bitter twist was to follow when a week later I received a less than welcome phone call to say that I had been disqualified form the TT after an incident involving another rider. I will not go into detail of the incident but needless to say this knocked the stuffing out of me to the point that I didn’t want to go to the worlds just to do the road race as my heart was in the TT with the RR just being a nice to do. But after a lot of soul searching I decide that I would do myself an injustice if I didn’t go and do the RR.

Competed in a 4up TT before France which we came a good second place. To be honest, when you are up against a team consisting of Ollie Robinson and the Fennel brothers, second is all you are going to get!!

Our 4up team from the left: Mike Kirkness, Rick Perkins, Scott Meeks, and me with the bubbly!

Left to right: Jamie Davies Evans (Adalta) Me (Thanet RC) Mark Jeffrey (Adalta) Allan Robinson (FVC)

The race in France was the toughest race I have ever done. It was over 95 miles over 6000ft of climbing and in temperatures nudging 37 degrees.

It hurt....a lot! after surviving another early crash scare which I just managed to come away unscathed I just settled in and rode my own race, picking off groups, joining groups, pacing the climbs and smashing the descents.

I finished in a time of 4hrs 22mins finishing 124 in my Age group and 20th Brit out of 111. I was over the moon with the effort. When I crossed the line I was so exhausted it was all I could do to get myself off of the bike where I was greeted by my wife Becky who sat me down and poured water over my head. My body gave up after that!! 

After the race, I took a week off to enjoy a bit of downtime with Becky before getting back into more training to lead me up to the finale, the CTT National closed circuit TT champs at Thruxton.

I did one warm up TT in Sussex, a 25 miler a couple of weeks before Thruxton and got a seasons best on a sporting course, so happy with that.

Thruxton was a great event around the famous race circuit, one which my dad raced motorcycles around in his heyday, so it was quite nostalgic for me to be there racing on the same track albeit without an engine!

I really enjoyed the race and was really pleased with my performance, placing 8th in Age group and 79th overall from 279 starters.

I have really enjoyed this season, had some great rides with some great people and really enjoyed my first season with Thanet RC, fantastic club with a depth of talent in there.

Special thanks go to my wife Becky who follows me, stands in the cold and the heat for hours on end to support me, picks me up when I’m down and is the first to congratulate me when I cross the line. without her I wouldn’t be able to do half of what I do Love you darling.

Also the other people who make it possible, Tim Ramsden of Blackcat cycle coaching, Chris Holden of wheeleaze who keeps my bikes tip top and also to Elivarsport nutrition who help me with my race/recovery fuel.

Next year, new goals. Always aspire to improve no matter how old you are.

Until Next Year, Adios Amigos 

[cyborg-astronaut-dog]

Disc herniation / sciatic pain

Notes from a person who is used to frequent activity now diagnosed with a herniated disc: 6/22 8:00am Slept on bed last night without knee support. Woke up and didn't feel as stiff. Able to walk around apartment for about 7 mins with pain starting at the end- 5/6 8:25 Did 2x1min planks on elbows. 7:20pm 6min pain set in Took 3 ibuprofen 1 hour ago Planks count of 80 x 2 Pain at 0-1 after 8 mins laying down 6/21 6:40 am Took 2 ibuprofen at 5 am. Couldn't get comfortable last night. Laying supine legs raised on cushions from couch. Pain in right leg going down the back eventually. Tried side laying with cushion between legs but that wasn't comfortable. Getting on hands and knees seemed to help pain but right side of r foot is numb. 8:13 pm All day was similar to yesterday. I only took 2 ibuprofen but I iced my back more. Couldn't walk for more than 8 mins with out getting pain but then I would clinch my butt and extend my back like backward back extensions, and that seem to mask the pain a little bit and I could keep going. 6/20 6am Had a lot of pain getting out of bed 6/7 Tried laying prone, but pain in foot and lower calf was too great. Laid on back on floor with cushion. Pain slowly goes away if I lay still long enough Took 2 ibuprofen 7am 4min walking around leg pain pretty bad 6/7 shooting down back of leg Took 1 ibuprofen 8:25 Was up for about 7 min using bathroom. Pain got pretty bad. Laying on back with legs propped up. Ice pack on lower back. 8:46am 21 mins on ice Up for 6:30min Pain down back of leg into foot and Achilles. 6 Prone with cushion under pelvis Pain doesn't go away instantly. Hard to find a comfortable position for my feet. 1 min plank- Foot/ big toe got tired, but did not increase pain in leg 9:22 Was able to be prone using a cushion to be propped up and type on computer. Stomach started bothering me, so shifted to standing After 2:20min of standing and typing, had to lay back down. 11:27 Took 2 ibuprofen about an hour ago Had a a conference call Walked for 8 min 5/6 pain 11:40 Walked around for 5 min and swept Level 5/6 pain 12:18 Walked around house for 21 mins. When pain got bad, I did planks. 3x 1 min. Did angled push-ups. 3x10 Iced for 18 mins 12:28 Walked around for about 20 mins same method as above 1:24 Went outside with zobie, lasted about 8 mins 2:21 Was walking around house, laying prone, doing planks, finally had to take some ibuprofen x2 and lay down on my back on ice 4:45 7 min using bathroom pain down back of leg 5 Prone elbows 5:17 27 mins walking mixed with angled plank / back extension butt clenching - pain manageable but felt like it was increasing if I unclenched- 4/5 or so. Returned to supine laying on couch with cushion under knees 5:37 5 min walking but no plank with back extensions pain pretty bad 7:09 2 ibuprofen 4 min standing hurt 30 sec plank 7:30 Able to sit and eat dinner but getting up was painful Laid down on floor supine Did 10 bridges - pain left but foot kind of fell asleep 9:34 Fell asleep on couch for like an hour woke up and leg hurt 612-273-9400- ortho spine clinic 6/19 6:20 or so took 2 ibuprofen Tried to walk Zobie down the block, excruciating pain after about 7 mins. Couldn't figure out a way to stand to alleviate the shooting pain in my leg. Came home, laying down supine with a pillow under my pelvis and propped up on my elbows seems to alleviate most of it and doesn't feel as passive as laying on my back with cushion under knees. 8:49 am Walked around apartment for 5 mins. Leg started to hurt with shooting pain in the back of the leg. Returned to supine position with cushion. 5min 30 standing 2:30 Laying supine 9:17am Took 1 ibuprofen ii Stood / peeled some hard boiled eggs for 9 min Pain in back of leg at end reached 5 Returned to prone 9:33am 13 mins of laying prone - pain manageable - 4 If I lay my right foot flat, then the pain in my leg gets worse. If I go up on my right toes, it's more manageable. Back feels tense but not painful. Also will go up on all fours and that seems manageable too 9:46 22mins laying prone - foot fell asleep kind of 10 heel raises no pain 9:52 8min 32s of moving around 5-6 pain sharp in back of leg starting Laying down on couch with cushion under knees, frozen peas on lower back just above butt 10:52 Approx 22 mins of ice on back laying down on couch. 8 mins of walking around - pain reached 5 or so Returned to prone propped up on elbows 11:15 30 push-ups 2x30 sec planks Laying down supine w ice on back on couch. Pain in leg / tingling at 2/3 No increases pain with push-ups and plank 11:44 22 mins icing on back Took zobie down stairs and walked around. 8m30s Sharp pain down back of leg, foot tingling Took 2 ibuprofen 200mg tablets Laying prone no cushion Can flex legs up at 90 seems to help Pain at 3 when laying down 1:08pm 8 mins walking zobie downstairs. Picked up radio. Pain began to get to be like 6/7 Laid prone with cushion and slowly dissipates 1:51pm Took 1 ibuprofen Forgot to start timer but was standing for the longest time I had in the past two days Pain got intense, up to a 5/6 But would calm down to a 4/5. Was able to make and eat a bagel and make coffee. Probably 20min or more of standing 2:43 Laid on ice for 20 min Able to sit slouched on couch 3:03 Walked zobie downstairs 7:48 total Laid prone 10 mins 3:22 Swept house did other chore type things Lasted approx 13 mins 4-5 pain in back of leg 3:48 Walked around took recycling out 11:44min Pain down back of leg pretty severe. 6. Starting to lay prone on elbows. 4:10 2 ibuprofen Walked around for 10mins in house Pain in leg at 6 Prone on elbows to alleviate it 4:20 Layed prone for 8 mins 4:24 4 mins of standing and typing - pain in back of leg got to 5/6 Prone laying to finish work 4:53 Walked around the apartment for 10 minutes, pain started to get severe in the back of my leg, sat down on a hard wooden chair with my left cheek on the chair in my right cheek off of the chair, and was able to do that for five minutes while reading and that lessened the pain. Was able to sit/ stand/ pace around for 30 mins before returning to prone / elbows 5:13 1 min plank x 2 5:33 Lasted approx 20 mins sitting and reading. Shifted seats twice- from wooden chair to sofa and back. Pain started to creep in back of leg and down the right side of right leg. 5/6 pain Returned to prone on elbows. 1 min plank 6:19 Stood / paced. / talked to Bree for total of 32 mins Started to get up to 5 pain Returned to prone elbows Foot getting sore and sleepy too 6:47 1 min plank 7:09 Walking around for 18 mins , sat cooked. Sitting hurt worst 8:15 Walked around for 9:30min 9pm 2 ibuprofen 9:19pm Walked around for 16:44min Pain crept up there 5/6 Icing on my back Pain in leg slowly dissipating 9:46 pm Ice on back laying on couch 21 mins 9:57 pm Up moving around for 12 mins Pain began to get bad in leg attempted to "tell" my leg to just calm down Laying prone on elbows - [ ]