From the FasterSkier archive — posts syndicated from athletes’ and coaches’ own blogs between 2004 and 2012, kept online as published. Current coverage is at fasterskier.com.

Author: Kris Freeman

  • The Road to Recovery

    Kris Freeman in the 4x10km relay at the 2009 World Championships in Liberec.  (Photo: Swix Sport)
    Kris Freeman in the 4x10km relay at the 2009 World Championships in Liberec. (Photo: Swix Sport)

    I have been recovering from surgery for three weeks.  I was suffering from compartment syndrome in both shins.  Compartment syndrome occurs when the muscle outgrows the fascia, or protective covering, of the muscle.  As blood moves into the muscle during exertion the tight fascia restricts blood flow and causes a lot of pain.  To combat this condition I removed most of the fascia from five muscles in both shins.  I also had extensive scar tissue removed from crucial nerves located just above my feet.  The surgery took longer than planned because I had far more scar tissue in my shins than expected.  The longer surgery means a longer recovery.

    I decided to stay in Vail Colorado for a month after surgery so that I could rehabilitate my legs at the Steadman Hawkins clinic.  This is the same facility that many pro-ahtletes have chosen to rehab injuries including A-Rod who is currently working to heal his hip.  I have been sure to wear my Red Sox tee-shirt nearly every day.

    I started my rehab the day after surgery with swelling massage, and range of movement exercises.  As I have  progressed the massage has gotten deaperer and my exercises more challenging.  Thera-band work was introduced at two weeks and low weight leg presses were added a few days later.  Most recently I started one-legged balance drills in skating and classic positions.  My physical therapist is a cross-country skier, so we have been able to work together to create very specific balance drills.

    Tomorrow will be my third post-op appointment with my surgeon.  Hopefully he will be happy enough with my progress to recommend that I start pool-workouts.  You know I am getting ansy and bored when I am looking forward to aqua-jogging.

    Though this experience is one that I could have done without I am very happy with the progress that I have made.  The restrictive fascia was affecting my flexibility.  Since its removal my range of motion has increased allowing for more shin angle.  I am very much looking forward to adapting this new mobility to my technique.  I can’t wait to ski… but I have to.

  • Making the Right Choice

    Making the Right Choice

    I woke up on the day of the 15k classic World Championship race to see huge wet snowflakes falling out of the sky.  The temperature was right about zero degrees Celsius.  It was not the ideal weather for classic skiing.  The snow fell all day and was coming down hardest in the afternoon when I arrived at the race venue.  I tested three pairs of skis with my wax tech Joaquim.  All three skis were prepared with hardwax.  One ski was clearly the best.  It was fast and it kicked easily.  Unfortunately the wax iced over when I skied up the steepest hill on the course.  The ski was still my best option though.  Then Peter, another wax tech, came running from the wax room to give me a pair of Zero skis to try.  I saw which pair they were and was very skeptical.  I had tested them extensively in Whistler and they were always the slowest of the three Zero skis I have. Peter told me that he had tested all of the skis and that these were the best.  I put one on one foot and my best hardwax ski on the other and skied for five minutes.  The Zero ski was slower but had much better grip.  Joaquim came to the same conclusion after he tested them.  I couldn’t decide which pair to use and neither could Joaquim.  We walked to the wax bench where Peter and Vordy were standing.  They listened to our test results and Peter didn’t have an opinion.  Vordy announced that he had an opinion.  I asked him for it and he said “take the Zero’s.”  Taking the Zero’s was a great choice and I think it is a sign of a strong coach to make a hard and decisive decisions under pressure.  I was lucky he was there.  As it turns out the top six finishers in the race were all on Fischer Zero skis.

    I skied the first lap of the race very conservatively.  I had done some math and figured out that I would finish the first five kilometer loop just as one of the top five ranked skiers started.  I knew a draft would be advantageous but that I would need to be fresh enough to hold on to an initial surge in pace.  Lukas Bauer passed me at six k and I latched on to him.  He was flying and his speed was most apparent on  the gradual ascents but I was able to match his pace.  Lukas is from Czech so the crowd noise was deafening while I was skiing with him.  I managed to hear a few splits from my coaches though, and I knew I was having a top ten race with a shot at the podium.  With 1.5ks left I passed Bauer and started my push for the line.  I closed nearly 10 seconds on third place over those 1500 meters but I came up 1.3 seconds short of a medal in 4th place.  I wasn’t unhappy with the result.  I was thrilled.  But to be so close to making history and coming up short was a bitter feeling.  I have heard a lot of congratulations from fellow ski racers and coaches.  The theme is always “so close or “almost.”

    When I made my decision to have surgery two day after World Championships end, Zach asked me if I would be able to stop racing if I put up a great result at World Championships.  I told him I thought it would be easier to stop if I raced well than if I raced poorly.  Now that I have a great race under my belt I want to keep going, but I would want to keep racing if I was skiing poorly too.  That’s what makes me who I am.  What I will take away from these Championships is the knowledge that I am a medal contender next year and the hunger for true greatness.

    Kris Freeman in the 4x10km relay at the 2009 World Championships in Liberec.  Photo courtesy of Andrew Canniff of Swix Sport.
    Kris Freeman in the 4x10km relay at the 2009 World Championships in Liberec. (Photo: Swix Sport)
  • Valdidentro

    My preparation for the 15k classic in Valdidentro was different from any other race I have done before.  My compartment syndrome has limited me to ten hours of training per week and has also kept me off of the world cup circuit for nearly a month.  My time off was apparent in two ways.  First I was very rested and fresh, second my sense of pace was way off.  I felt relaxed and controlled going through the 5k split station.  I got word from Chris Grover that I was two seconds up on Matias Fredrickson and in the lead.  This was a good start but I never thought that I was leading the whole race.  The top thirty skiers hadn’t started yet and I figured that this start would probably be in the teens somewhere once everyone went by.  Turns out I had the fastest start of the day.  At 7.5k I was in second overall and feeling great.  I still had no idea I was in the hunt for a podium.  I was just skiing a race and feeling pretty good.  Then at 10k the wheels fell off.  About half way up a 1k sustained climb the altitude settled into my lungs and my legs got heavy.  I went from racing comfortably to survival mode in a matter of thirty seconds.  At this point, I got the split that my back splits put me in the hunt for a podium.  Under different circumstances this would have been exciting.  But considering how much wind I was sucking I knew I would have difficulty keeping the result in the top twenty.  Maybe I could have a do-over and pace this a little differently.

    With two ks left, Svartedal passed me from thirty seconds back.  I was able to draft him on a long double pole section that saved my race.  I lost fourteen more seconds to the Norwegian before the finish line.  He ended up second overall, 1.5 secs out of the win.  I was completely blown at the finish line.  I was swaying back and forth and I thought I might vomit which is something I never do after races.  Fortunately that feeling passed quickly.  Odd Bjorn finished a few minutes later.  My time was a few seconds faster than his (he was later disqualified for skiing out of the tracks).  I must have had a decent race to have placed in front of him.  I ended up 16th overall. Fourteen seconds would have put me in eighth position.  If only I could have stayed with Svartedal.  Screw that, if only I had held it together and won the whole thing.  My pacing was embarrassing but it showed me that I have the speed to ski as fast as anyone out there.  My stress levels have been very high with surgery looming and it has been easy to get distracted.  I am going into the World Championships with a solid race behind me and the knowledge that despite the last month I have prepared very well this year.

    The accommodations in Liberec are barren but spacious.  All athletes are staying in three bedroom apartments with kitchenettes.  Each athlete gets there own room and shares a bathroom with two teammates.  Furniture is sparse and the heaters don’t work well.  The shower has a push button starter that cuts out every 45 seconds to conserve water.  Its not that fun to grope for the button with soap in your eyes.  However we have two Eurosport channels, BBC, CNN, and free internet.  All and all this is one of the better setups we get on the road.

    The courses are very well prepared this year.  A solid man made foundation is complemented by about a foot and a half of natural snow.  The entire course is laid out on an open hill strewn field.  There are steep climbs, long gradual ascents, and rollers.  In short the courses have been very well laid out and the best skier will win.

    I will race the 15k classic on Friday and my performance in that race will determine whether I am selected for the classic team sprint later in the week.  If I am selected I will not race the pursuit.  Given the fragile state of my legs, attempting that race could leave me swollen and compromised for the remainder of the Championships.  If I am not selected for the team sprint I will race the pursuit because I will have nothing to lose by doing so.  The World Championships start in two days, surgery starts in two weeks.  I am in uncharted territory.

    Kris Freeman - Fischer

  • Ramsau Training Camp

    Ramsau Training Camp

    The US Ski Team’s pre-world championship camp is being held in Ramsau, Austria this year. The team has been slowly gathering here over the past week. Newell, Koos, Cook, and Randall traveled here straight from Russia arriving first. Zimmerman, Kuzzy, myself and coach Grover came in a few days later. Stevens, Arritola, Smith and coach Whitcomb drove here from France and the U-23 Champs four days after we arrived. Valaas and Southam are due this evening. The rest of the team is going to meet us in Czech.

    The skiing here has been great. The sun has been beaming for all but one day when it snowed. There are many more trails groomed for classic than for skating, which suits me since my recent compartment syndrome diagnosis has left me a pure classic specialist. Everyone is on their own training plan, trying to find the last gears that will bring success at the World Championships. Based on doctor’s advice I am limiting myself to ten hours of training per week. The more I train the more likely I am to aggravate my shins.

    To make up for short sessions I have done intervals twice since arriving. I completed a four by eight minute level three workout the day after arriving. I wanted to adapt to the timezone quickly so I forced myself out of bed early and headed out on the trails with coach Vordy. My body was dead asleep during the warmup. My arms felt week and heavy and my head was spinning as I tried to focus on the tracks in front of me. The first interval woke me up and I felt better and better throughout the workout. It was not particularly impressive but it was meant to help me adapt to the six hour time change more than anything else. My second set of intervals was two days later. It was shorter at 4x4mins but the intensity was above race pace. I felt worked after the second rep but held my pace together for the next two repeats. Its hard to know how fast I was going since I was doing them alone, but I dug deep based on my trudgingly slow cooldown.

    It is hard not to be jealous of my teammates when I see them skating every other day. I really do love skiing and it kills me to be limited to one technique. Fischer just came out with a new skate ski called the RCS Carbonlite Hole Ski, which has a cutout hole in the tip that improves swingweight. I have always been into the latest and greatest equipment. Randall and Newell have been training on these new skis and have had only positive things to say about them. I am dying to give my new pair a spin but my physical therapists and doctors want me to avoid irritating my legs as much as possible. That means, that at most, I will have only one more skate ski this year. It will be in the pursuit at Worlds. Hopefully the swelling and pressure will subside in my shins enough for one last hurrah this season.

    I am not accustomed to preparing for competition when I know something is wrong with me. I like to be in control and to have everything perfectly organized. It is difficult for me to deal with the fact that I have an injury/condition in my legs that could derail my performances. I find myself looking past the World Championships and towards my surgery on March 3rd far too often. I keep telling myself that I need to stay in the moment. I have prepared well this year. Everything was going according to plan until Whistler when my legs quite literally gave out. I only have eighteen days left in this season. I need to believe in myself.

    Freeman in the pursuit at the Whistler World Cup (Photo: Win Goodbody)
    Freeman in the pursuit at the Whistler World Cup (Photo: Win Goodbody)
  • Comparment Syndrome – The Pain (literally) of Defeat

    Comparment Syndrome – The Pain (literally) of Defeat

    I was feeling like a caged animal. My training and my focus had come together for a dominating day on the Olympic trails in Whistler. I was skiing in the lead pack and then… we started skating… and I could not move. Every step and every push I made felt wrong. I couldn’t relax and I was almost falling on every downhill corner. My heart rate was low but I just couldn’t make my legs function the way I had trained them too. I lost twelve places and a massive three minutes at the finish to the group I had been skiing with. I crossed the finish line disillusioned and in shock. My coach, Zach, was so confused about my performance that he had just puked in the woods. What was going on?

    The next day was a sprint relay. I skied the first lap of my race with no effort at all. The next lap my legs seized and the same helpless feeling came over me again. The harder I tried to fight what was grasping them the more they hurt and would not respond. Once again I crossed the line completely dumbfounded. I felt like I was in the shape of my life but I couldn’t ski. Once again Zach had no answers until his wife said that it looked like I was skiing with compartment syndrome again. Compartment syndrome is a condition in the shins where the fascia, or protective covering of the muscles, restricts circulation, causing pressure, swelling and numbness in the the muscle. Basically the muscle outgrows its protective sheath and the blood has nowhere to go. I had a compartment release on these muscles in 2001 after experiencing very similar symptoms to what occurred in Whistler. Zach asked me if I thought I might have compartment syndrome again and after thinking about it on a short cool down ski I realized that it felt exactly like I did.

    I went home and three surgical consultations later, my anterior compartment, or the muscle right on top of the shin, was found to have twice the pressure in it than it should. My legs have relapsed. All of my planning for the remainder of this season had been derailed. Before I knew it I had schedule a surgery in Vail Colorado on the 3rd of March. I could still classic ski without much discomfort so Zach and I decided that I would still compete at the World Championships in the classical events. After WCs I will waste no more time. The Olympics are next season and I need all the recovery time I can get. I have no choice but to skip the last month of the season.

    This had been an extremely difficult month for me. I have a serious injury/condition. It will make it difficult to perform at my full potential in my remaining races and the surgery will put me out of serious training for three months. On top of this my doctors have advised me not to skate at all in my preparation for WCs. New England is having its best winter in decades, my home ski area Waterville Valley has corduroy trails coming out of their ears and I am restricted to the tracks. I really do love skiing. Not being able to do something I love is the hardest part.

    Kris Freeman skiing to victory in the classic sprint at US Nationals (Photo: Lance Parrish)
    Kris Freeman skiing to victory in the classic sprint at US Nationals (Photo: Lance Parrish)
  • Hitting The Road For World Cup Opener

    Hitting The Road For World Cup Opener

    Kris Freeman - Fischer

    This is the first article in a series by Kris Freeman, brought to you by Fischer and FasterSkier. Throughout the year, Kris will share his experiences as a World Cup ski racer. Look for this series to continue throughout the winter with more articles from Kris.

    I am heading to Finland on the 9th of November to start the competitive season. I finished a very hard month with over 100 hours of training on the 24th of October. Then I took a week extremely easy with less than 8 hours to make sure I was fully recovered. Now I am building my training volume back up as I prepare to travel. I want my body to be used to training a lot when I arrive in Scandinavia, but at the same time I need to be sure that I have no lingering fatigue when I get there.

    I usually have race fantasies while I train but as the race season comes closer I allow them to get more realistic and intense. I have never won a race that I did not visualize winning first. I have been playing the courses I will be competing on next month over and over in my head. Every hill I crest on my roller skis is a hill in Sweden that I hope to gain a few seconds on.

    My travel schedule starts by flying to Muonio Finland. I will train there for a week and compete in a 15k skate FIS race on Nov. 17th. The official start to the World Cup season begins Nov. 22nd in Gaellivare, Sweden, which will be another 15km skate race. Then it’s back to Finland and the second World Cup, in Kuusamo, a 15k classic. I had possibly the best race of my career there last year, so a lot of my focus will be on this race. After Kuusamo I will finally get to see the sun again when I travel to La Clusaz, France for a 30k skate mass start. My last race before coming home will be on the 14th of December in Davos, Switzerland. The sprinters will stay on another week to compete in Dusseldorf, Germany, but I will skip the sprint event.

    The travel schedule is exhausting and there is no time for recovery if I get sick or run down. It is a fine line to be ready to race without weakening my immune system for the endless plane rides. I wash my hands until they crack and use more antibacterial hand cream than a hospital nurse. Everyone on the Ski Team has there own immune system boosting supplement. I think its all placebo but that doesn’t stop me from going through a pack of “cold-ease” lozenges a week.

    Packing for a trip like this is difficult. I will be on the road over five weeks so I want to have as much gear and entertainment with me as I can. However, the stress of constantly battling check-in agents at the airport for overweight baggage is not appealing. It is also easier to pack and repack less stuff so I am constantly trying to minimize my needs on the road. Chris Grover also likes to reprimand us for bringing anything extraneous. At this point I travel with the following clothing: one pair jeans, one pair carharts, one pair sweatpants, 4 tee shirts, one sweatshirt, 5 boxers, 5 pair cotton socks. For ski clothes I take: two racing suits, three sets Craft long underwear, 2 pair wind-briefs, 3 pair wind boxers, 5 pair race socks, 2 pair gloves, one racing hat, one headband, one training hat, two sets warm-ups. There have been many debates about how many boxers and wind-briefs are necessary on the road. Trond Nystad was a great example of minimalism. He got by on one pair of wind-briefs and one pair of boxers. He said each side was good for two days so he only had to do laundry once a week. I have traveled with as many as 14 pairs of boxers and seven wind-briefs. This was far too many. I found that I eventually got them all dirty and then washed five pairs of them over and over again. Thus I was carrying nine pairs of dirty underwear everywhere I went. Oh yeah, there are no Laundromats in Europe, or at least I have never been able to find one, so when I say “do laundry” I mean “hand-wash” in the sink.

    For entertainment I bring several books, which I leave at the various hotels after I finish them. They are too heavy to carry around once I have finished them so if my teammates don’t want them, they stay . I also bring my laptop, my Ipod Nano, and Bose noise-canceling headphones. I was skeptical about the Bose technology but I now find them invaluable while flying next to screaming children and sharing one-room cabins with my entire team. I use my computer to talk on Skype whenever I have wireless access. I also use it to watch movies and TV show series. I watched the Sopranos seasons 3-6 last year. This year I have a couple boxes of the show “24.”

    Being a diabetic is a real pain whenever I travel for a long time because I inevitably have to haggle with my insurance company to give me more than one-month supply of my meds. Then I have to explain to many different airline security guys what the supplies are. Not to mention that they take space and add weight to my bags. Since I have started wearing a patch insulin pump on my arm, security has begun to take a special interest in me. Other passengers have too. Many people have come right up to me and asked what that “thing on my arm is.” Two of my favorite guesses are the “new ipod,” and a “nicotine patch.” I like to have a little fun and tell them, “I used to smoke 6 packs a day”, or “the music vibrates through my skin to my ears”, depending upon which guess they pick.

    A new season means new skis to test. This year I have eight new pairs of Fischer skis that Zach Caldwell selected. Testing this many skis can be a lot of work but fortunately Zach will be at the first two world cups to help me. When I took 5th in Kuusamo last year, Zach was on Eurosport with me for a few minutes. Hopefully I can do something to get us on Eurosport for a little longer this year.