Training Log Archive: Yvonne

Was planning to do Hamburg to LV center road to Katy to Matson Hill road killer climb (w/ a couple repeats) but LV was totally dried out and just lovely! So I did 2 laps starting at work (Mound). Ooowee -- loved the traction!

Got a flat and that was my first experience fixing a tubeless flat. NOT pretty!!! Thanks anonymous guys for helping me -- would have been a lonnng walk out. 11.6 mph AVS

Gluteus medius strength exercises, foam rolling, and super mega stretch.

Tons of family stuff during the day so was planning a night run...but then the severe thunderstorms rolled in so I opted for safety instead.

- Couldn't stand sitting at my desk typing out emails so did a quick round of leg theraband work (PT calls it "4 way legs"), "dying bug" core for 2 min., 20 pushups, and 20 minutes of standing on stability disc at keyboard in 'stand' mode -- while typing. Challenging!
- From one office puke to another -- get your employer to set you up with a sit/stand workstation! It literally saved my butt!!

Mcrobursts on trainer:

- 2 sets x 10 minute microburst intervals. For EACH interval, switch between 15 seconds ON and 15 seconds OFF for the entire 10 minutes. The "on" is an ALL-OUT effort! Rest between sets is 5 - 8 minutes. After the intervals, spin until finished & STRETCH

- Mega-sweaty (like all trainer sessions). I'm clearly not a good sprinter so this is probably beneficial for me -- especially for MTB w/ the short anerobic bursts.

- Got up at the crack of dawn to run my yard trail/gravel road loop. I finally measured the distance of one lap on my bike (.75 miles - more than half of which is the yard trail). 4 laps total; easy pace.
- Nearly crossed paths with a skunk in our yard and he wasn't too pleased with my presence. Nothing to mess with...skunks scare me more than poison ivy! And poison ivy scares me A LOT (Reference: recent MTB crash in poison ivy hedge that landed me in the urgent care). All in a day's fun.

Nearly fell asleep while reading bedtime stories (kiddos totally called me on it!) so I opted for an early bedtime myself. Been a bit sleep deprived lately anyway...blame it on my Olympic addiction.

"Hamburg/Lost Valley Hill Thrill"

- Hill repeats on Hamburg/Lost Valley (LV). Left my office (@ "the Mound"), trucked down Hamburg, R on LV connector, down steep gravel hill and up the other side, turn around, down and up hill back to Hamburg, R on Hamburg, down long hill, turn around and back up. Rinse. Repeat (actually repeat two more times). 9 hills total. Jam on uphills, take it real easy on the LV downhills. Hammer Hamburg downhill (29 mph). Fun
- By the end, the heat was getting to me! Popped Endurolytes -- thank goodness for those things!

- All sorts of PT leg exercises w/ black Therabands and ankle weights - focused on gluteus medius
- A bunch of plyo stuff (lateral jumps over my aerobic step, 4 square fast footwork, box jumps, etc.)
- "dying bug" core exercise for 2:30 (yeah, goofy name - that's what the PT called it)
- 82 pushups focusing on excellent form (7 sets of 10, 1 set of 12)