Training Log Archive: emilyr

Physio exercises

Trying to get back on the strength train. Really let this slide once I started marking and my internship in June. Wouldn't be surprised if some of my glute/SI issues are due to lack of strength and prolonged sitting throughout the day.

Upper Body:
Eccentric-accentuated DB floor press
Underhand-grip DB row
Torso-elevated push-up
Half-kneeling 1-arm band pulldown
Seated DB shoulder press
DB skullcrusher
Alternating DB hammer curl

Physio exercises. It's more motivating to do these when you have sharp pain instead of long-term very mild pain...

None to Run Week 11 Run 1. 22 minutes. My glute felt a little twingey, but no pain while running. Felt my SI joint once we stopped running and walked back to the apartment.

SI physio exercises

None to Run Week 11 Run 3. 20 minutes steady jog. Oscar's knee was a little sore from where he hit it on a rock.

SI joint physio exercises.

Saw the physio today. She thinks my SI joint is irritated. Having some stretches and pelvic floor activation and going back in a week. I've also thrown in some glute exercises. She needled my glute--some good twitches! I may need to cut back on my running although weirdly it hurts more going for casual 20 minute walks with Oscar then running.

Oscar and I finished work a little early to hike up to Eagle Bluffs for my birthday! It was such a nice night out! The trail was pretty quiet and we had the lookout to ourselves for a while. Took it easy descending as Oscar's knees weren't the happiest. Was good to have headlamps for the last portion. There were definitely lots of bugs on the trail, but not bad at the lookout.

C • Happy Birthday Emily! 2

Convinced Oscar to do our None to Run Week 11 Run 2 jog this morning. Still at 20 minutes jogging. It's so much less busy in the morning, although it was getting hot by the time we left. I'm so unacclimated to the heat so far. Left glute feeling better than before, but starting to twinge at the end.

Probably shouldn't log this, but it was a fun day! Oscar proposed that for our joint birthday, we do a birthday bike ice cream crawl. Anna, Thom, Marco, and Leon joined in. I would normally invite all the people to my birthday celebration, but that didn't seem wise in COVID times. All the stores were good at having the line ups outside (max 1 other group in the store at the same time), we wore masks while inside, only one person from each couple went in, and otherwise were outside the whole time.

We went to:

Stop 1: La Glace @ MacDonald and 16th. Got 2 flavours in 1 scoop with matcha black sesame and lemon blueberry ricotta--the latter was disappointing as it was too icy, but the matcha was great. Oscar had a avocado coffee, which was surprisingly good, and coconut cream pie.

(Unplanned stop to fix my flat back tire. Fortunately, between all of us we had enough tools and equipment to sort it. The tube we used wasn't quite the right size but worked for the rest of the trip.)

Stop 2: Rain or Shine @ Cambie and 18th. Oscar and I shared 2 flavours in 1 scoop with blueberry balsamic and strawberry jam. Both were good although the strawberry wasn't quite as smooth. Strawberry is tricky in ice cream due to its water content.

Stop 3: Buckets @ Main at 16th. This place does liquid nitrogen ice cream. Got the salt caramel. It's quite a different easy experience. So so smooth, but melts in your mouth a lot faster.

Stop 4: Originally was going to do Earnest at Frances St., but people were starting to get pretty ice creamed out at this point. Decided to skip Earnest since Anna and Thom live across the street from one, and go to our last stop of Elephant Garden @ Commercial and 5th. I got a kiddie scoop of Hong Kong Milk Tea while Oscar got avocado. His really tasted like you were eating an avocado.

Stop 5: All of us were craving something savoury and salty, so ordered Juke's fried chicken and ate it at the new-ish Concord Pacific Park.

Fun day! Would have probably been a better strategy to order one kiddie scoop at each spot, but YOLO. It's hard to pick a favourite spot, especially since we don't have Earnest to compare to. Maybe the conclusion is that there are lots of delicious ways to make ice cream. The seasonal flavours are a little more hit or miss though.

Morning birthday walk with Oscar. We're going to try going for a walk in the morning as we're both finding that we're getting like 300 steps by 5pm, which doesn't feel great...

None to Run Week 11 Run 1 with Oscar (on his birthday no less). Big jump this week to 20 minutes steady running. I tried to pace it so it was a nice and easy pace. Success! My left glute has been feeling weird. I did my alignment stretch and was careful not to overstride, which I think helped a bit. I guess I can count this as running instead of walk/running now!

None to Run Week 10 Run 3. Afternoon break with Oscar. 5 minute jog, 2 minute walk. Left glute not feeling great. Need to make sure I do my glute exercises... Oscar tried massaging it for me, but it mostly just resulted in a bruise. (Added after the fact: After a day or two, I also feel it in what I think is my SI joint. Booked a physio for next week.)

None to Run Week 9 Run 2. 5 minute jog, 2 minute walk with Oscar. Felt like summer. Lower leg a little twingey this evening but also went for a 2-hour walk with a friend after.

Biking home from our trip to the Sunshine Coast!

B&B > Roberts Creek for lunch > Gibsons for donuts > Langdale for the ferry > Horseshoe Bay > home! So tried when we got back.

Weather ranged from dry to very wet to kind of wet. Got a bit chilled. Biking is tricky to dress for as you get too hot going up hills, but then cold going down.

Very fun trip although I don't love the cycling infrastructure on the Sunshine Coast. We took the lower diversions when possible today, which was nicer than biking on a highway with a narrow shoulder. Not 100% sure of moving time. My recordings were around 4.5 hours.

We were supposed to go kayaking, but the winds were too strong and previous groups were getting stuck. Just had a chill time hanging out at the beach, hot tub, and park instead. Still did like 300m of climb though as everything is so steep around the B&B.

Anna, Thom, Marco, Oscar and I went to the Sunshine Coast for a local, COVID summer getaway. It was pretty wet before leaving in the morning, but fortunately had mostly cleared up by the time we left.

Biked to Horseshoe Bay to catch the ferry then stopped in Davis Bay for dinner then made a brief stop in Sechelt for ciders and beers before heading to our B&B. The hills were a little insane getting the B&B (especially with panniers), so some walking was included. The hot tub felt so good though!

Time is approximate. Biking was not the most relaxing as it was on the very busy highway (80km speed limit) and the shoulder was of varying quality.

None to Run Week 9 Run 1. On to 5 minute jog, 2 minute walk. Sunny hot day along the Sea Wall. Oscar got some running shoes (had previously been using some trail runners he got on discount) and work his tank top that said 'Run,' since we're pretty much runners now.

None to Run Week 8 Run 3
Running took a brief hiatus this week to fit in some long bike rides and grading, but back with it. Marco joined again, which was nice company. Both Oscar and I were feeling a little tired after our ride yesterday. Lovely morning for a run :) Last time doing 2 minute jog, 30 second walk. Even snuck in an extra one.

Bike adventure in Fort Langley with Kate H and Oscar. We were originally thinking about doing Bowen Island, but weren't convinced we wanted to bike up steep hills. This was quite a lovely cycle. Lots of not too busy country roads. Everyone was very friendly, and the weather was great. I feel like 60km is close to the upper limit of what I enjoy doing on a bike at the moment. Got lunch and ice cream in town afterwards.

My friend Anna has recently gotten into biking and has been training to do a 100km ride. She convinced me to keep her company. I definitely have not trained enough for this, but the plan was to take it nice and easy and also to do an almost completely flat route through Richmond. I'm almost over my soreness from the hike on Sunday, so might as well add on something new!

I actually felt surprisingly okay although could have done without the last 20km. My seat started to get fairly uncomfortable. We were very leisurely coming back on the Arbutus Greenway for our final destination-- Rain or Shine ice cream. It also rained for the last 40km, but at least that reduced some of the car traffic.