Training Log Archive: Yvonne

Trail run @ Broemmelsiek Park. Wanted to scope out all the lake work the County is doing. They are expanding Betty's Lake and when complete (this fall, I believe) it will be open to canoeing and kayaking! This is especially exciting because I have struggled fitting paddling into my sparse and unpredictable training schedule...I can't just jump away from work to paddle for an hour and it can't be done @ night (well -- except for the Mo. River -- but so far, I'm too wimpy to tackle that by myself). Betty's Lake will be quite small, but since it's only 5 minutes away from home and work, I'll take it!!

Anyway - ran all the trails that aren't closed. Distance an estimate. I think my HR monitor finally bit the dust so no data on that. Nice, easy pace. Hot!

Busy family day and admittedly I was fatigued by 1) my ride yesterday and 2) attending an all boy b-day party w/ 3 hours of laser tag (fun), mega screaming kids, and LOUD, LOUD music (not so fun). Boys will be boys, so of course my son loved it all.

Leg theraband stuff, core stuff, and thorough stretch. Not much, but I'm trying to stick with the strength/stretching thing..

"Pre-Isaac Slog"

The plan: take the morning off and spend it @ Indian Camp Creek to squeak in a few hours b-4 the rain hit in earnest (NOAA reports Thurs. night confirmed my plan was solid). The reality: it was already raining too much for singletrack (IMO) so instead I took the bombproof route from work -- Hamburg to LV center road to Katy up Matson Hill Rd. to Duke and back to work...then Hamburg to Busch auto tour route (with quick detour for one lap of hike/bike trail) and back to work. A slog it was -- constant rain and squishy riding surface. Busch roads were a pleasant surprise -- they were definitely the least squishy.

Strength = glut. med., hip adduction/abduction, core, VMO
Stretch = foam rolling and static stretch

Family night at the local "bounce house" place so we took the kids there to get nice and sweaty. Unlike most, this place does NOT allow adults to join their kids on the inflatables (boo, hiss!!) otherwise I totally would have logged it. :)

C • A St. Charles County Bar? 2

Just another variation on the "go all out, rest, go all out, rest" theme on the trainer. Yawn..but it's so darn convenient for doing intervals @ night! Wish I had a comfier seat on my road bike (designated trainer rig) but since I spent beaucoup $$ on the Superfly 100, I can't seem to justify it right now.

Decent effort nonetheless.

4 laps around the yard trail/gravel road loop. Added a tad intensity (but same distance) by running the edge of woods, through rocky streambed and up steep hill to barn instead of just running the driveway.

Strength = glut. med., core, and VMO work
Stretch = static and dynamic

Squeaked this ride in at the end of the workday - 2 rounds of LV/Hamburg Trail loop that includes ascent of three hills per loop (2 long and 1 shorter but pretty steep - 6 hills total). Better than nothing! 12.0 mph AVS

- Lots of theraband stuff for legs
- "Dying bug" core for 3 min. (ouch, that was much harder than usual for some reason)
- Pushups (only 24 - shoulder has been bugging me a bit)
- Lat rows w/ dumbbell (12 pounds)

- In between exercises, did either 2 min. of fast jump rope, 30 "mountain climber" reps w/ gliding discs under balls of feet, or sets of 20 plyo. jumps on rock outside
- Static and dynamic stretch @ end

Note: I am trying to up the intensity on these sessions, want to also add more weights for upper body