...stays in the Woods.
Egentligen är det ju inga hemligheter det här med mål och drömmar. Jag har en drömtid på maran som jag fortfarande inte satt (3:39:xx). Men det är inte mitt mål egentligen. Jag har kommit fram till att om jag har andra mål så når jag drömtiden på vägen.
Givetvis skaffar jag mig en Personlig Tränare som vet vad jag vill och hur jag fungerar. Eller... ingen vet hur jag fungerar - inte jag heller. Men ändå... nära nog.
Eftersom jag avvaktar svar på ett av nästa års äventyr så vill jag inte släppa "The terrible (terrific?) three" som blir nästa års utmaningar riktigt än. Visst har jag visslat lite önskningar under mina skogsrundor... men What says in the woods - stays in the woods!
Precis enligt plan och Coachens instruktioner körde jag cykling, powerwalk och rehab igår. Knät är ok och den molande mensvärken i knäregionen är just... molande. Mycket litet molande. Nästan inte kännbar. IF Linnéa-gänget körde Västerbrointervaller och jag och Kuliga Kattis promenerade fram och tillbaka över bron, hejade och peppade, spanade in löpsteg och stilar, förundrades över vår tränare Allans våghalsighet att köra med korta shorts i den isande vinden... som övergick i snöblandat regn på vägen hem.
Jag har även varit i kontakt med Världens Bästa Naprapat som har följt mig, min rygg, min rumpmuskel, min hamstring och nu mitt mitt knä - tillsammans med mina galna upptåg i 4 år. Hon tycker att jag ska fortsätta träna. Träna lätt. Fortsätta springa. Lyssna på kroppen. Känna av smärta. Men vad är smärta? Lite mensvärk i knät har man väl inte dött av. Eller?
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31 kommentarer:
Jag hoppas verkligen ingen har dött av mensvärk i knät, det vore ju en ganska trist dödsorsak! Kör på! Det är ju DU som känner DIN kropp bäst!
nä, dör man inte av vanlig mensvärk (trodde nästan jag skulle göra det sist) så borde man överleva knämensvärk också :)
Ser fram mot att få höra dina mål!!
Finns möjligtvis TEC med i planeringen? Fast där kanske är för sent att anmäla sig?
Jag tycker det är himla synd GAX gick i graven, jag hade velat springa 50 eller 100 miles där nere. Men dess nya variant är alldeles för långt för jag ska ge mig på det.
Jag tror jag kommer fortsätta jaga en bra marathon-tid istället =)
Oj vad spännande att få se vad dina mål är. dessutom utlyxigt med en coach so kan ge lite träningsupplägg och tips. Hoppas knät krya på sig. Och nej, lite mensvärk har ingen dött av!
Smärta
definierat
som DOMS (Delayed Onset Muscle Soreness)
och åtgärder mot detta finns
beskrivet bland annat här:
1)
http://catapultfitness.blogspot.com/2009/01/delayed-onset-muscle-soreness-part-i.html
2)
http://catapultfitness.blogspot.com/2009/01/delayed-onset-muscle-soreness-part-ii.html
3)
http://catapultfitness.blogspot.com/2009/01/delayed-onset-muscle-soreness-part-iii.html
4)
http://www.wellsphere.com/healthy-eating-article/delayed-onset-muscle-soreness-part-iv/571777
,så är DOMS i kort sammanfattning:
muskelkänslighet,muskelömhet,stelhet,svullnad,smärta,förlust av rörlighet eller reducerat rörelseområde,förlust av styrka och akuta muskelryckningar eller muskelspasmer
och längden på den finns definierat som:
"There also sees to be a continuum to DOMS - so additional symptoms may appear over a period of time that can last as long as 7 to 10 days. For example, loss of strength in the muscle tends to peak immediately following exercise or within 48 hours, even in the absence of muscle soreness or other overt symptoms of DOMS.
In fact, by the time of the actual onset of muscle soreness, strength will often have returned to previous levels - although in some cases, it may take as long as five days to experience the return of peak muscle strength.
Pain and tenderness may peak 1 - 3 days after exercise, with muscle stiffness and swelling peaking 3 - 4 days after exercise. It's unusual for symptoms of DOMS to persist longer than 7 - 10 days. If they do, you may want to visit your doctor, since you could have a more serious muscle strain or tear."
och beror på:
"tiny, microscopic tears in muscle fibers as a result of performing high-intensity work" och
"There is also cell membrane damage that occurs in the injured tissue, which causes a nasty sounding thing called "necrosis". Necrosis describes the death of cells, in this case due to muscle trauma. When this happens, the body sends in macrophages, which are immuno-cells that clear away the dead cellular material and flush it from the body.
However, this process also sets off an inflammatory process that may create soreness, swelling and tenderness in the muscle tissue. As the body clears the wasted material, inflammation decreases and symptoms subside.
"
och där finns beskrivet i del 4 varför man bör undvika antiinflammatoriska medel (NSAIDs) som Voltaren:
"
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Since inflammation is one of the main physical markers of DOMS, conventional wisdom would say that over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen, Acetaminophen or even Aspirin should be effective in reducing the symptoms of DOMS.
However, clinical research is decidedly mixed around this, with the preponderance of the evidence showing that NSAIDs are not particularly effective for treating or preventing DOMS.
In fact, a few studies have shown that certain NSAIDs may actually increase cellular damage from eccentric exercise. There are some studies that demonstrate the contrary, but the prevailing attitude toward NSAIDs is that they don't work in treating or preventing DOMS.
Some research also suggests that the use of NSAIDs could result in less lean muscle gain and strength by interfering with protein synthesis. And since that is probably your goal for resistance training in the first place, you might just want to skip the Ibuprofen and "grin and bear it".
"
vilket påminner mig om ett citat från
marathonlöparen och triathleten
Haraki Murakami som finns i hans bok:
What I Talk About When I Talk About Running
som nämns kortfattat här:
http://fromnobootstorunningshoes.blogspot.com/2009/03/pain-is-inevitable-suffering-is.html
dvs “Pain is inevitable. Suffering is optional”.
Hans
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