Update 26 April: I am not going to make the 800kms by risking a tendinopathy. This month it was more a question of general time-management than anything else. There is a lot of wisdom in this:
Last Updated April 24, 2020by Howard J. Luks, MD https://www.howardluksmd.com/sports-medicine/training-error-tendinopathy-and-overuse-in-runners/?s=09
s’il vous plait…audio .mp3 “en père peinard”…
12 Sep.2019: complete change of priority to muscle-power and muscle-strength, i.e. how many kilos per seconds can I…(not kms, m+ per hrs)?
20 Sep: Race in Zwift in November? www.zwiftpower.com/profile.php?z=110803 after my Zwift while-watching-the-rugby world-cup training.
LATEST RACES:
On the 30-31 August, 2019, I was finisher of the UTMB-CCC 101km, 6100m+,, starting in Courmayeur(Italy) through Champex-Lac(Switzerland) arriving in Chamonix(France). The UTMB® has become known as the “World’s Summit of Trail Running”: 3 countries. 7 races. 100 nationalities. 10,000 runners. 25,678 applicants.
CCC-“little sister of the UTMB” though one of the world’s most prestigious trail races in its own right, Starters: 2132; Finishers: 1578; DNF (did not finish): 554. The Mount Blanc massif must be one of the most beautiful and accessible in the world, with the best view from the Italian section. Each runner had the option of wearing their name and flag on their backpack so I got lucky with a few spontaneous interesting conversations, as well as at Registration. There were so many Asians, and I got a curious sense of kinship struggling with them, despite probably knowing at most just a few words of their language. Some brave Asian ladies there!
Results/videos in “RANKING” of utmbmontblanc.com/en/live/ccc ->my bib #5728: 25hrs 5mins utmbmontblanc.com/en/live/runner/5728 1258th of 2132
I frustratingly lost hours of time due to runner traffic-jams that started after 3-4km, including literally standing still for 10 to 15 minutes (just three skipped the queue, to a chorus of raucous (from the French) boos & jeers) and then doing my slowest two-hours climbing in years. I should have started fast until the narrow paths.
(Photo: last-minute dynamic stretches before the start of the 3rd & final wave at, the chic and tranquil, Courmayeur, Italy)
Later my overtaking most likely speeded-up a resurgence of an ITB-Syndrome (Runners Knee) that I got for the first time in July, as overtaking on narrow paths almost always involved quick sprints (and an “excusi/pa(e)rdon/excuse-me”) over very uneven terrain. You can see I overtook 178 in two-hours from La Fouly to Champex-Lac when the path was level and 
wide enough. I overtook 150+ going up Les Tseppes as I had followed on-the-heels of someone who pressured his way through slow-movers in a world of their own, of tiredness. This helped make-up 30mins I spent with a physio in Trient (“Merci, merci, merci” for the efficacy & the advice(to continue), and to the DJ’s humour and improvisation at 3 a.m.!) who strapped the ITB band tight against the knee to stop it rubbing the inflamed bursa at every downhill step, but the steepest descents were behind me in any case. In Chamonix I ran the last kilometre in 4m5s, on the flat, and raised a few cheers.
With the 5-points from the UTMB-CCC I have qualified for the draw for the UTMB in 2020.
There must be something very unhealthy1 about not sleeping for two nights; not to mention running 171km (over 100 miles) and 10,000m+.
P.S.
My ITB-Syndrome is a strange injury (I’ve a month ahead of foam rolling/icing/bicycle/swimming/running on the flat, before a complete cure) in that I could run pain-free going uphill and on the relatively flat, but downhill (e.g. steeper than -5°) it could be very painful (i.e. I walked the 2kms down to Trient!). Runners were looking at me oddly as I would have fought nail and tooth to beat them up a slope only to pull aside to let them pass going downhill while doing acrobatics on my poles to lessen the discomfort.
Previously, on 22 July I got repeatedly attacked (while on 38km of a 44km run) by horseflies who didn’t seem to mind the full-strength DEET, and after a minute of swatting and running I did a hyper-extension of my left knee and missed three weeks of prime training time. The 2nd morning after the UTMB-CCC race I could have gone for a 5km run, with almost zero muscular pain.
(1) Longer Leukocyte Telomeres Are Associated with Ultra-Endurance Exercise Independent of Cardiovascular Risk Factors www.ncbi.nlm.nih.gov/pmc/articles/PMC3729964 Taken together these data suggest that regular engagement in ultra-endurance aerobic exercise attenuates cellular aging.
VO₂ max 60 (Garmin) on the bike, 20 August, 2019.
Skull Candy Method Wireless blue-tooth headphones. www.amazon.es/gp/product/B01KVD1NYM The womens size gives me a tight-fit around the neck for jumping-around sports. I can embed the ear-piece wire into the plastic frame, useful when using just one ear-piece.
Breaking News : Alan Rusbridger
The Third Pillar: How Markets and the State Leave the Community Behind : Raghuram Rajan
The Future Is Asian: Global Order in the Twenty-First Century : Parag Khanna
Possible Minds: Twenty-Five Ways of Looking at AI : John Brockman
Bad Blood: Secrets and Lies in a Silicon Valley Startup : John Carreyrou
Hello World: How to Be Human in the Age of the Machine : Hannah Fry
Taming the Sun: Innovations to Harness Solar Energy and Power the Planet: Varun Sivaram
Imagine It Forward: Courage, Creativity, and the Power of Change : Beth Comstock, Tahl Raz
Measure What Matters: How Google, Bono, and the Gates Foundation Rock the World with OKRs: John Doerr Larry Page – foreword
Just back from walking up 1,000m and near the top I decided now would be a good time to share books that I had bought on Amazon Kindle and Audible, and others in my wishlists. I am just getting started now. There a very few fiction books in this list out of necessity (none in English I guess?). I emphasise that “bought” does not mean “read”. See separate Audible-list post.
(31st December – The Globalist: Peter Sutherland – His Life and Legacy. I read this in two days)
Co-author, 2010: IE Documentation
(www.ie.edu/eng/programas/document_ie.asp )
openmultimedia.ie.edu/OpenProducts/televisa/televisa/index.html (Open Multimedia is now for-pay, since Sep. 2016)
• “Emilio Azcárraga (CEO), La transformación de Grupo Televisa”, (wrote it in Spanish)
(Largest Spanish-language media company by Mkt Cap, $14 billion Dec 2010).
Interviews were all in Spanish and the case involves an in-depth study of the subtleties of the Mexican media and telecommunications markets, and portrays the convergence of several industries.
This case details the story of Emilio Azcárraga Jean, President and CEO of Televisa Group. It focuses on events since 1997 when Emilio, following on from his father, took over the Televisa Group.
The multimedia case involves over 30 graphs, and several videos of interviews.
Multimedia case was presented by Mr. Azcárraga Jean himself at the the Alumni Forum 2011
openmultimedia.ie.edu/Openmultimedia/fichas/bbva_i.php
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Description
The case illustrates the leadership style of BBVA´s chairman and CEO, Francisco González , which is characterized by permanent innovation and change based on new technologies, in one of the largest global banks in the world. The multimedia case shows this leadership approach with the help of video interviews with Francisco González and his closest collaborators.
My blog in Gaelic
My French blog
My Spanish blog
Bryan O'Loughlin - in English 