Training Log Archive: kensr

Started raining just as I went to drill holes in the boulder, so back inside and did the exercises from Adam: rolling, bands, stretching legs.

C • You better be drilling hole... 6

Casual run to see how the R hip felt. That was fine, but the R quad hurt from the rolling the last 2 days. Assume that's transitory and will go away.
Started with a run out Cummings, since that went okay did a couple easy hill runs.
6.09, 6.04

Session with Adam. Worked to stretch and loosen calves, quads, glutes. Then Bulgarian squats, pushups and rows on Smith machine, static twists. Rolled legs and used medicine ball on hips.
Felt better afterwards, and actually better first thing this morning than I had expected. Back to running tomorrow.

Another cool morning and nice trail run. Up the long hill on Old Forge, came across a recently abandoned Jeep off the class 4 road -- clearly driven off the road, plates removed.

Then over the top and started down on regular road. Yikes! Sharp stab of pain in my R hip and leg went numb. Staggered a bit and gradually recovered. But any thought of speed was shot for the day.

Finished coming down Dodge Road and spotted where High Street comes in from the L at the crest of the hill. Both are unmaintained class 4 at that point.

Curiosity got the better of pain, so after I got back to the car I headed back up High St from the bottom end. Wow! This is my new best worstest hill run.

Across the suspension bridge, up the trail to the road, then a steep straight up climb that becomes really steep past the cemetery. Pavement ends, and last house at 3/4 mile (these guys don't get many visitors up the hill in winter). Into the woods as class 4 and climbing a bit less for the last 3/4 mile.

Back down the same way, not much faster with a sore hip. Glad I have another appointment with the Trainer tomorrow. From suspension bridge 31.17/27.00

Finally off to the police station to report the abandoned jeep. Showed them exactly where it was, except their big map on the wall had no class 4 roads and the wrong name on some of the others. No wonder they have problems finding lost people.

A little more with 2-3# and 10# dumbbells.

Morning trail run around the flood control lake. This is now my favorite flat trail run. Almost all on secluded snowmobile trails or deserted park roads along the Black River watershed. Just over a mile at the north end on paved road over the bridge and north dam. Grown-in section from last time has been mown 8' wide.

Cool sunny morning in the 60's. Feet healed up, no issues.

3.51/48:30 Lower dam to Perkinsville
4.85/1:07:17 Back into woods
6.59/1:46:49 Road gate
8.56

Functional movement evaluation with trainer at rec center. Tight ankles, knee drifts in on squats, funky hip. Some rolling to loosen R calf.

100 skip rope
Then some wgts on my own.
Squats on Smith machine 10 @ 75#, 125#
12 pull ups
15 heel drops each side
5 hamstring extensions

A lot of this was stretching and light weights to loosen up legs from the weekend.

Part 2.

Felt good this morning; toes still oozing, but put on socks and shoes with no problem, so figured I was good to loosen up a little. Two easy laps up Stairway to Heaven, then over the top of the hill and some running through the open hemlock forest. Still ok after that and went across the street to run Cummings and back.
All in all very refreshing.
5.53, 5.07

C • refreshing? 3