Hiking (Kingdom Valley) 43:54  1.12 mi (39:12 / mi) +90m31:24 / mi ahr:100 max:148
Hike around trails with Molly to log new trail being cut. Came across our porcupine on the way down. Molly jumped around and sniffed, but luckily stayed far enough away to escape spines. Took a leash to get her clear. Meanwhile, the porky just ambled off.
Strength10:00  1c
Mild series of exercises for the glutes and rolling with borrowed Tiger ball.
Road Running warm up/down 6:31  0.42 mi (15:31 / mi) +14m14:03 / mi ahr:112 max:133
Little bit of hill run warmup first to irritate hip.
Got appt with PT for hip but not until January. Trainer offered to do an evaluation while we're waiting. Ran through a series of tests to eliminate possibilities. Conclusion: likely gluteus medius tendinopathy, aka dead butt syndrome. Good news, it's not deterioration of the hip socket. It's inflamation of the glute tendons and bursa around the socket. Identified some strengthening exercises that may help.
Leg work. Short stretch, warm up, ski erg 500 m, skip rope. Squats, leg press 250#, 340# Pull ups 10, 8; pull downs 15 @ 40# each Bird dogs std and same side Extensions off low step Bands for clamshell, leg lifts, shuffle
Warm up, stretching and mobility, then a session with Adam. Plyo jumps, rdl's, eccentric single leg squats off step, lunges against band, pull downs, leg ups, hamstring bridges w/wgt bar 8 pull ups, 500 m ski erg