Training Log Archive: kensr

Stretching and rolling
Clamshells with band, leg raises, one leg bridges on ball
Deep squats,dumbbell presses, flags, squats w/50#
Torso twists, pull downs, bar swings against wgt, bird dog on bench
Bulgarian squats on foam pad

Then to track for short speed work. Except that after wgt workout legs had no interest in speed work. So did a lap up around hiking trail at easy pace.

C • other way round works bette... 2

Nice day, clear 40's. Ran to knock some time off previous outings on this route. Weather cooperated, as did rest yesterday. Better by 15 minutes. Much more interesting to run 8 miles around the reservoir trails than out and back on a dead flat and straight rail trail.
43.18 / 14.12 / 45.03

Hotel exercise room. Squats, dumbbell rows 30#, deadlift dumbbells 40#, delts, pulldowns, Bulgarian squats, lunges, presses.

To Canada and back. Out at dusk, back got very dark.

Northeast Kingdom. Down to and along the rail trail towards Canada in the rain.

With our dog passed away last year, wildlife has moved in close to the house. Spotting bucks in the driveway, bobcats on the trail camera and other animals is pretty cool. A flock of turkeys has taken up residence as well. Kind of neat to see 15-20 milling around in front of the house picking up gravel for digestion. Or the toms displaying to the hens during mating season. And just the daily parade up thru the field.

Of course there's always a downside: early summer, the entire crop of currants was devoured. More recently, before netting went up, the grapes went poof. Astonishingly, in the 3 days I was gone to Boston, our just about ripe pear crop vanished. These guys got up to the top of a 20' tree and ate or knocked every one down to their buddies. Gone without a trace!

Thanksgiving is coming, and maybe I'll invite a few to join us for dinner.

C • Dog 2

HIIT workout with Mallory. Tough session. Abs sore from yesterday.

Light rain, gloomy.

To the track. Warm up, active stretching. Cool, hazy morning, 40's.
4 x 200
51, 44, 43, 42
Felt loose and quick. Hit target for 200 m for this year. Next work on 400's.

Then to a workout with Adam. Some more stretching. Full range of leg and core exercises x 2 sets.

Goals for Oct will be the same as Sept. Will be difficult as I will be working at the far end of the state for several days each week. Will also need to taper for the US Nationals mid-month. Maybe chance for more track time.