kosu

gun icinde kosmak guzel oluyormus, gerci kosu bandinda kosmak rahat ama neyse...
12km 1 saatte. iyi isinma iyi stretch, aksam da dize buz koydum sorun yok gibi. bakalim gorecegiz

bu diz beni uzuyo

bisiklet: hedef 25mile'di ama yarim saat sonra dizim agrimaya baslayinca tempo dustum, toplam 20 mile yapabildim.

kosu yorar

1saat 12 dakika: evden cikip parktan wacker'in basladigi yere kadar. aslinda navy pier'in etrafinda bir tur atip oyle donmeyi planliyordum ama aksam raki biraz susuz birakmis benim yariya geldigimde olmek uzereydim... bi de bunun ustune tum gun ve ertesi sabah yatakta bacak agrisi cekmek cok kotu...

yuzme...

500m + 1000m + 1000m = guzel bi oglen uykusu...

yuz-me

500m + 1000m + 1000m = guzel bi aksam uykusu...

tendinit...

What is a tendon?
A tendon is a tough yet flexible band of fibrous tissue. The tendon is the structure in your body that connects your muscles to the bones. The skeletal muscles in your body are responsible for moving your bones, thus enabling you to walk, jump, lift, and move in many ways. When a muscle contracts it pulls on a bone to cause movements. The structure that transmits the force of the muscle contraction to the bone is called a tendon. (dedigim gibi kaslari eklemlerle kemige baglar, hareket kaslardan iskelete tendonlarla aktarilir)
...
What is tendonitis?
Sometimes the tendons become inflamed (bizim doktorlar buna iltahap derler) for a variety of reasons, and the action of pulling the muscle becomes irritating. If the normal smooth gliding motion of your tendon is impaired, the tendon will become inflamed and movement will become painful (boyle igrenc igne batmasi gibi biseydir eger bacaginda veya birbaska kullanmadan yapamayacagin organindaysa tum gununu zehir eder, butun gun yuzun gulmez somurtur gezersin, bilmezlerki canin nasil yaniyodur). This is called tendonitis, and literally means inflammation of the tendon.

Chronic overuse of tendons leads to microscopic tears (normalde mikro yirtiklar surekli olusur ve tamir edilir eger egzersiz dozu yada suresi bir anda cok arttiysa o zaman tamir edilme orani yirtilma oranina yetisemez ve tendinit baslar) within the collagen matrix, which gradually weakens the tissue. Swelling in a region of microdamage or partial tear can be detected visually or by palpation (su anda sag dizimi quadriceps'e -ust bacak kasi, bunun hikayesi de ilginctir- baglayan tendonlarimdan birisi sis bunu herhangi bir insan gozle anlayamaz ya dokunarak hissedemeyebilir fakat ben aciyi ilk hissetigimde elimi attim ve oradaki sisligi farkettim, yillarca cektirdi bu tendinit bana o kadar samimi olalim degil mi??). Increased water content and disorganised collagen matrix in tendon lesions may be detected by ultrasonography or magnetic resonance imaging. Due to their highly specialised ultrastructure and slow collagen turnover, tendons and ligaments are very slow to heal if injured, and rarely regain their original strength. Partial tears heal by the rapid production of disorganised type-III collagen (neyse ki benimki de su anda cok basta ve cabuk iyilesecek), which is inferior in strength to normal tendon. Recurrence of injury in the damaged region of tendon is common.

What causes tendonitis?

The most common cause of tendonitis is overuse (kesinlikle). Commonly, individuals begin an exercise program, or increase their level of exercise, and begin to experience symptoms of tendonitis. The tendon is unaccustomed to the new level of demand, and this overuse will cause an inflammation and tendonitis....How is tendonitis diagnosed?Tendonitis is almost always diagnosed on physical examination. Findings consistent with tendonitis include:

• Tenderness directly over the tendon
• Pain with movement of muscles and tendons
• Swelling of the tendon

What is the treatment of tendonitis?

Below is some advice for tendonitis treatment and avoiding recurrences of this problem. As with any treatment program, talk with your doctor (tabi tabi) before you begin tendonitis treatment! In order to aid healing you should:

Rest and Protect The Area

Tendonitis treatment must begin by avoiding aggravating movements. This may mean taking a break from a favorite activity for a period of time, but this is a necessary step to allow the inflamed tendon to heal. It is also recommended in tendonitis treatment to try alternative activities; for example, if you are a runner who is experiencing knee pain due to tendonitis, try incorporating swimming into your workout schedule (biz de bunu yapiyoruz zaten). Often a splint or brace will be prescribed to help protect the area

Apply an Ice Pack (iste tedavinin en sevdigim kismi dizimin agrisi gecsin diye surekli buz koyabilirim, normalde sabah aksam 15dk yeter derlerdi ben yarimsar saatten az tutmazdim buzu, cabuk gecsin diye. hatta 'ice burn' diye birseyin varligina bu sekilde tanik oldum, nasil kaynar su deriyi yakar tahris ederse buz da ondan hic geri kalmaz)

Icing the area of inflammation is an important aspect of tendonitis treatment. The ice will help to control the inflammation and decrease swelling. By minimizing inflammation and swelling, the tendon can return to its usual state and perform its usual function.

Take Anti-Inflammatory Medications (daha o kadar olmadim tabiki ilac falan kullanmayacagim belki aspirin)

Nonsteroidal anti-inflammatory medications (NSAIDs) include a long list of possibilities such as Ibuprofen (bunu biliyorum), Motrin, Naprosyn (bu iyidir ama ben bunu severim), Celebrex, and many others. Tendonitis treatment can be improved by these medications that will decrease pain and swelling. Be sure to talk to your doctor before starting these medications.

Cortisone Injections (bu da en ileri seviye falan sanirim)

If the symptoms of tendonitis are persistent, an injection of cortisone may be considered. Cortisone is a powerful anti-inflammatory medication, but instead of being given by mouth, it is injected directly to the site of inflammation. This can be extremely helpful for situations that are not improved with rest. Not all types of tendonitis can be addressed with cortisone injections! For example, Achilles tendonitis is rarely injected with cortisone because of concerns about possible rupture of the tendon.

To prevent the return of tendonitis symptoms:

Strengthening and Physical Therapy: Proper strengthening technique can help you avoid tendonitis by using your muscles in a safe, more efficient manner. For example, patients with rotator cuff tendonitis can learn ways to move the shoulder that will not cause inflammation. Do not begin exercises until the inflammation of tendonitis has resolved!

Take Breaks (fazla abartip tatil rehavetine kapilmamak lazim ama): Alternate repetitive tasks with breaks to relieve stress on the tendons. Don't perform one activity continuously for hours at a time. For those with exercise-related tendonitis, try to vary your workouts to relieve the repetitive stress of one exercise activity.

Protect the Tendons: Some patients who have chronic tendonitis will find relief by protecting the affected area when performing certain activities. For example, wrist splints can be worn while gardening, or Chopat straps (patellar tendonitis) can be worn while playing sports.

benim essekligim ise su oldu: yeterli stretch yapmiyorum diye basima geldi bunlar, halbuki en az yuz kere de soylemisimdir "stretch yaparken harcadiginiz zaman sakatligin gecmesini beklerken kaybettiginiz zamandan cok daha azdir" diye

referans de veriyim akademik olsun
*Referans: http://orthopedics.about.com/cs/sportsmedicine/a/tendonitis.htm
http://en.wikipedia.org/wiki/Tendonitis

ben aslinda odtu'de kalip beden egitimi uzerine master yapacaktim, acaba oyle yapsam simdi nerede olurdum...

bugun pazar...199lbs

40 km bisiklet 71:48
4 km kosu
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kosu

water sanitation
1:09.38

ozgur hoca ve yuzme

ozgur hocamla netten konustuk. ne kadar antreman yaptigimi sordu, ben de yaklasik olarak yaptigim mesafeleri soyledim. maximumlari soylemisim megerse!!
haftada:
6 km yuzme
60 km bisiklet
10 km de kosu
bunlari arttiralimmi dedi, olur dedim. yeni planimiz soyle
haftada:
8 km yuzme (3+3+2)
80 km bisiklet
20 km kosu (12+4+4)__4'ler bisikletin uzerine
sonrada aksam yuzmeye gittim haftada 8km'yi nasil cikaracagimi dusunuyordum kara kara. 2400m yaptim sadece.