Training Log Archive: Yvonne

Quick lap around LV -- AVS 11.1 mph. NOT my best form -- plummeted down the hillside TWICE due to bad line over a larger root or rock. DOH!! But I am thankful for my crash pads...wasn't the least bit hurt. Since I was going uphill, it's not like they were high speed crashes or anything but I think one of them would have caused significant ouch factor.

Night run on the yard trail. Easy pace except for surges each lap on one of the hill portions.

Strength: Glut. med. stuff, hip abduction/adduction w/ band, walking lunges
Stretch: dynamic and static

- 2 laps around Lost Valley from my office ("Mound"). AVS was 10.7 mph which didn't exactly feel like a land speed record and I was kind of disappointed with how tired I was at the end.
- BUT I was pleased with the ease of the more technical sections (not that it's that technical out there)...breezed right through everything with nary a dab.
- My endurance clearly needs a boost -- I'm working on it!

Quick out and back on the Clark Trail at lunchtime. HOT but shade and breeze made it pretty nice.

- Strength included gluteus medius leg raises w/ weight, glut. med. bridges w/ black band and dying bug core for 3 min. Between each set, 2 min. of fast jump rope (120 rev./min.)
- Good dynamic and static stretch

Got up at the crack of dawn to do a trainer interval ride (meant to do it last night but ended up snoring instead).

- Warm up
- 10x10 sec. ALL OUT sprints w/ 2 min. spin-rest in between each sprint
- Spin-rest 5 min. then do another set
- Cool down and stretch

Fortunately, nobody woke up before I finished!

LV "technique" ride: I was tired of being shaky through the rocky "waterfall" dip on the southern section of LV singletrack. Honestly, it stems from fear due to a past crash there (and subsequent skewering of my calf by the bike chainring). So I donned my MTB crash pads and blasted through this section, including rocky climbs/descents, 4, count 'em, 4 times...back and forth, each one of them solid and clean as a whistle. Lesson learned for the day: brain definitely has the upper hand (i.e. my technique is decent but my confidence is lacking)! Also -- crash pads are a sneaky way to get around the brain's control mechanisms...regardless of how dopey I look. :)

Felt crappy this morning but by 2 PM at work, I am suddenly, magically much better! Thank goodness.

Did ride on trainer at night - basically did intervals of 2 min. ALL OUT, 5 min. spin-rest. Not my best effort, but still respectable.

- Bunch of PT theraband exercises, core work, and plyo jumps on our giant rocks outside (w/ headlamp on, of course!).
- Holding off on the push-ups to let my irritated shoulder calm down. My "100 push-ups" goal continues to elude me!