Training Log Archive: DWildfogelIn the 31 days ending Aug 31, 2020:
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Monday Aug 31, 2020 #
Strength exercises 30:00 [4]
Kept waiting for the air quality to improve, hoping to get out to some park or other and jog a little, but it was not to be. Finally around 5:15 decided to do a bunch of leg strengthening exercises.
2 stair step-ups, 5 minutes (for the first two minutes I had a 4 lb dumb bell in each hand, but it was hurting my left forearm, so put them down)
walking with Thera-ring (inside the house), 3 minutes. Hadn't done these in ages; they were definitely stressing my sore hip flexors
kettle bell squats 2 x10, 25 lbs
low row, 2 x 16
plank, 2 x 1 minute
one legged squats, 2 x 10 each leg
fire hydrant, 2 x 25 secs, right leg; 1 x 15 secs (and only halfway up), left leg
[Strength exercises]
2 stair step-ups, 5 minutes (for the first two minutes I had a 4 lb dumb bell in each hand, but it was hurting my left forearm, so put them down)
walking with Thera-ring (inside the house), 3 minutes. Hadn't done these in ages; they were definitely stressing my sore hip flexors
kettle bell squats 2 x10, 25 lbs
low row, 2 x 16
plank, 2 x 1 minute
one legged squats, 2 x 10 each leg
fire hydrant, 2 x 25 secs, right leg; 1 x 15 secs (and only halfway up), left leg
[Strength exercises]
Sunday Aug 30, 2020 #
12 PM
Running (Easy distance) 15:20 [3] 1.51 mi (10:09 / mi) +15m 9:51 / mi
ahr:130 max:142 (injured) shoes: Kayanos 24 White
San Anselmo, starting in front of my house. Same run as yesterday (but 23 seconds faster), but this time kept going, and kept it up until just past the Java Hub.
I could tell this morning that my leg was feeling somewhat better, so soon as the air quality became acceptable (which seems to happen after the fog burns off) I went out for this run. Stride is still extremely short, and it still feels like I'm dragging my left leg, but this time I got going enough that I actually had to work my breathing some.
The last half-mile is slightly downhill, accounting for the scorching 9:15/mile pace. Several tweaks in my right knee during this part, but persevered.
The last 5 secs was due to me hitting the split button when I finished instead of the stop button.
Look forward to not running on pavement. Ugh.
[Easy distance]
I could tell this morning that my leg was feeling somewhat better, so soon as the air quality became acceptable (which seems to happen after the fog burns off) I went out for this run. Stride is still extremely short, and it still feels like I'm dragging my left leg, but this time I got going enough that I actually had to work my breathing some.
The last half-mile is slightly downhill, accounting for the scorching 9:15/mile pace. Several tweaks in my right knee during this part, but persevered.
The last 5 secs was due to me hitting the split button when I finished instead of the stop button.
Look forward to not running on pavement. Ugh.
[Easy distance]
Running warm up/down 5:20 [2] 0.33 mi (16:10 / mi)
shoes: Kayanos 24 White
Cool down, jogging back up to the light at Sequoia.
Strength exercises 15:00 [4]
2 x 10 one-legged squats (on the porch after running)
1 x 8 kettle bell squats, 25 lbs
4 x 1 minute, 10 sec plank (actually did the first three this morning, along with a set of Hundreds)
A little bit of curls and presses
2 x fire hydrant for 25 secs, green Thera-ring, right leg only (actually did these this morning)
[Strength exercises]
1 x 8 kettle bell squats, 25 lbs
4 x 1 minute, 10 sec plank (actually did the first three this morning, along with a set of Hundreds)
A little bit of curls and presses
2 x fire hydrant for 25 secs, green Thera-ring, right leg only (actually did these this morning)
[Strength exercises]
Saturday Aug 29, 2020 #
1 PM
Running (Easy distance minus) 11:23 [3] 1.01 mi (11:16 / mi) +14m 10:48 / mi
ahr:134 max:141 (injured) shoes: Kayanos 24 White
San Anselmo. Air quality improved enough after the morning fog that I went out for some exercise. Kinda spur of the moment decided to jog rather than walk, albeit a very slow jog. Went to the end of the assisted living place on West End and back.
[Easy distance minus]
[Easy distance minus]
Friday Aug 28, 2020 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises.
10 AM
Walking 36:26 [3] 1.65 mi (22:05 / mi) +75m 19:22 / mi
ahr:102 max:152 (injured) shoes: Kayanos 24 White
San Anselmo. Walked around the neighborhood. Jogged twice: for 1 minute starting at the 3:30 mark, and for 1:40 starting at the 31:20 mark (a bit uphill). Left hip flexor is still quite sore, but Kevin (my PT) told me that I'm unlikely to make it worse by walking or jogging. Right knee not feeling that great, either.
We'd talked about going out to Stinson Beach this morning, but the air quality wasn't so great there, either (it was quite bad here). Tried to wait for things to improve, but by then there really wasn't enough time left, so just exercised here on my own, in moderate air quality.
Followed this with some one-legged squats (next entry).
We'd talked about going out to Stinson Beach this morning, but the air quality wasn't so great there, either (it was quite bad here). Tried to wait for things to improve, but by then there really wasn't enough time left, so just exercised here on my own, in moderate air quality.
Followed this with some one-legged squats (next entry).
Strength exercises 3:00 [4]
On the porch: one-legged squats, 2 x 10 each leg.
[Strength exercises]
[Strength exercises]
Thursday Aug 27, 2020 #
7 PM
Walking 17:55 [3] 0.85 mi (21:04 / mi)
ahr:97 max:128
Wednesday Aug 26, 2020 #
11 AM
Running 7:43 [3] 0.64 mi (12:09 / mi)
ahr:149 max:175
Tuesday Aug 25, 2020 #
12 PM
Strength exercises 20:00 [4]
Air outside is too smoky, left hip flexors and left shoulder are keeping me from doing some of the strength exercises, plus haven't done them much lately, so tried to do just a modest amount.
Interleaved many of the following:
Core:
Hundreds, 2 sets
Plank, 2 x 1 minute
Leg strength:
Step ups, 2 x 20, alternating legs after every 4; first set holding 4 lb dumb bells, but not the second because it was hurting my left forearm (which my PT says is really pain emanating from my shoulder)
Kettle bell squats, 2 x12, 15 lbs
Fire hydrant, 2 x 25 secs, right leg only, green Thera-ring
One leg squats, 1 x 8 each leg
Arms:
Low row, 2 x 16
[Strength exercises]
Interleaved many of the following:
Core:
Hundreds, 2 sets
Plank, 2 x 1 minute
Leg strength:
Step ups, 2 x 20, alternating legs after every 4; first set holding 4 lb dumb bells, but not the second because it was hurting my left forearm (which my PT says is really pain emanating from my shoulder)
Kettle bell squats, 2 x12, 15 lbs
Fire hydrant, 2 x 25 secs, right leg only, green Thera-ring
One leg squats, 1 x 8 each leg
Arms:
Low row, 2 x 16
[Strength exercises]
4 PM
Note
(injured)
Smoke cleared, went out for a ten minute walk. Legs seemed stiff, maybe partly from the earlier strength exercises, so went slowly. Jogged slowly for 30m, feels easier than walking, but when I went back to walking, right knee (again) hurt for a while. And even by the end of ten minutes, my left hip flexors were starting to feel like they couldn't do much more.
Monday Aug 24, 2020 #
7 AM
Running (Easy distance minus minus) 4:35 [2] 0.34 mi (13:29 / mi)
ahr:121 max:149 shoes: Kayanos 24 White
Air was pretty good, left hip flexors not as bad as yesterday, so just jogged a little, very slowly, as a prelude to morning stretching.
Sunday Aug 23, 2020 #
7 AM
Walking (Hike) 1:24:41 [3] 3.38 mi (25:03 / mi) +352m 18:56 / mi
ahr:84 max:128 (injured) shoes: Speedcross 5
Crown Rd Fire Rd. Air quality was pretty good this morning, so spur of the moment we went out to Crown Rd, without even having breakfast. I figured I could manage a flat 2 or 2.5 miles even with my sore left hip flexors. But when we got to the Dawn Falls Trail, we decided to go off on an adventure. Hiked up to the Hoo-Too-E-Trail, and then on to Blythdale Ridge. Hadn't been on those trails before, but had seen them on the map. We almost decided to continue on Blythdale and wind up on the far end of the Southern Marin Fire Rd, but it was starting to get smoky so we turned back and took Hi-Line (also for the first time) down to Southern Marin Fire Rd, which lands at the 1.25 mile mark of our "usual" run. Good thing, because by the time we got there, my left leg was really dragging. It was a struggle walking those last (flat) 1.25 miles, plus it was getting hot and muggy and the smoke was coming in. Interestingly, jogging 30 or 40m at a time here and there was much easier on my leg. Finally made it back.
[Hike]
[Hike]
Saturday Aug 22, 2020 #
7 AM
Walking 25:01 [2] 1.35 mi (18:32 / mi) +15m 17:55 / mi
ahr:107 max:166 (injured) shoes: Kayanos 24 White
San Anselmo. Determined to get out before it was uncomfortably hot, went out 7:00 for a walk in the neighborhood. The air only had a hint of smoke (at 8:30, it suddenly got very smoky outside and we had to close all the windows) and it was quite cool, so that was all good. Right knee was very uncomfortable, and my left leg was dragging because of the sore hip flexor area.
Tried jogging for a minute, and it was doable (but awkward), but my knee hurt when I went back to walking.
Walked E on Greenfield out to West End Ave, turned back when I reached the assisted living place (Garmin said 0.5 miles), then back past the house to Sequoia, wrapped around to Red Hill for a few steps, then retraced my steps back to the house.
Tried jogging for a minute, and it was doable (but awkward), but my knee hurt when I went back to walking.
Walked E on Greenfield out to West End Ave, turned back when I reached the assisted living place (Garmin said 0.5 miles), then back past the house to Sequoia, wrapped around to Red Hill for a few steps, then retraced my steps back to the house.
Friday Aug 21, 2020 #
11 AM
Walking 13:41 [2] 0.51 mi (26:49 / mi) +13m 24:50 / mi
ahr:87 max:102 (injured) shoes: Speedcross 5
Deer Park Trailhead, Fairfax. Really eager to get out of the house. With my very sore hip/thigh and with the smoke, running was out of the question, but the thought of walking along the lakeside at Bon Tempe was very appealing, and I though maybe the smoke wouldn't be so bad up there. But for a variety of reasons, we didn't get out until 11:00, and it was already much too hot for me. Making matters worse, Sky Oaks Rd was closed due to fire danger. Drove further up Bolinas-Fairfax for the first time, hoping to go to Azelea Hill, but that road was also closed beyond the golf course. So went to the Deer Park Trail head, and (for the first time) walked on the trail on the S side of the creek instead of the one that goes around behind the school. But it was smoky in that canyon, and combined with the heat and my discomfort even walking, turned back after a quarter mile.
Tuesday Aug 18, 2020 #
7 AM
Running (Easy distance) 30:09 [3] 2.57 mi (11:44 / mi) +24m 11:24 / mi
ahr:140 max:172 shoes: Speedcross 5
Armstrong Redwoods. Nice running temperature. Took it quite easy as I'm quite sore on my left side where my thigh meets my torso. L jogged at her own pace. Did the "usual" run: out to the end of the picnic area, then back to the icicle tree, over to the Armstrong tree, and then repeat that loop once before heading back to the start.
Despite my left leg dragging a bit, felt pretty good at that easy pace (about 20 secs/mile slower than I usually run the first 2.5 miles out here).
[Easy distance]
Despite my left leg dragging a bit, felt pretty good at that easy pace (about 20 secs/mile slower than I usually run the first 2.5 miles out here).
[Easy distance]
Running warm up/down 6:01 [2] 0.35 mi (17:12 / mi)
ahr:123 max:153 shoes: Speedcross 5
Cool down jog back up into the beautiful redwood tree alley.
Monday Aug 17, 2020 #
7 AM
Walking 1:31:39 [3] 3.19 mi (28:45 / mi) +142m 25:16 / mi
ahr:85 max:121
Sunday Aug 16, 2020 #
7 AM
Running 11:00 [3] 1.04 mi (10:36 / mi)
ahr:121 max:133
Thursday Aug 13, 2020 #
8 AM
Running 26:49 [3] 1.87 mi (14:21 / mi) +52m 13:12 / mi
ahr:140 max:159
Running warm up/down 9:34 [2] 0.6 mi (15:56 / mi)
ahr:124 max:141 shoes: Salomon Spikecross 5 GTX
Cool down
Monday Aug 10, 2020 #
11 AM
Running (Easy distance) 45:00 [3] 4.14 mi (10:52 / mi) +94m 10:09 / mi
ahr:139 max:168 shoes: Speedcross 5
Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch. High fog, temp 60, not much wind, so it was pleasant at the beginning, but I got pretty hot in the second half. Legs felt pretty good, though quads seemed tired. In any case intended to take it fairly easy, and I mostly did. Trail was pretty empty except around the Shell Beach parking lot; had some uncomfortably close encounters along that section of the trail.
BB — 743 — SR — 1302 — SB — 547 — FG
......................SR — 1226 — SB — 603 — FG
The SR <-> SB splits were nearly a minute faster than last time (Feb 24) and I wasn't pushing it.
Walked over the hill for my cool down (see next entry); a bit hard to imagine that only a few years ago I'd run over that hill as part of my runs.
[Easy distance]
BB — 743 — SR — 1302 — SB — 547 — FG
......................SR — 1226 — SB — 603 — FG
The SR <-> SB splits were nearly a minute faster than last time (Feb 24) and I wasn't pushing it.
Walked over the hill for my cool down (see next entry); a bit hard to imagine that only a few years ago I'd run over that hill as part of my runs.
[Easy distance]
Walking warm up/down 16:21 [3] 0.51 mi (32:03 / mi) +56m 23:52 / mi
ahr:113 max:132 shoes: Speedcross 5
Cool down, though walking up that big hill certainly doesn't cool me down.
Sunday Aug 9, 2020 #
8 AM
Strength exercises 5:00 [4]
At the end of my usual morning exercises:
Kettle bell squats, 1 x 10, 35 lbs
Fire hydrant 1 x 25 sec each leg
low rows 1 x 20
[Strength exercises]
Kettle bell squats, 1 x 10, 35 lbs
Fire hydrant 1 x 25 sec each leg
low rows 1 x 20
[Strength exercises]
Saturday Aug 8, 2020 #
7 AM
Running (Easy distance) 45:44 [3] 3.88 mi (11:47 / mi) +37m 11:27 / mi
ahr:137 max:158 shoes: Speedcross 5
Bon Tempe Lake. A beautiful morning, clear skies (supposed to be overcast), temp around 60. We were supposed to meet Robin at Crown Rd, but she got in touch just before we left and said she couldn't make it, so we headed to Bon Tempe instead.
Intention was to run more easily than I've been running here, which turned out to be a good plan as my legs were feeling it a little from yesterday's walk out Tennessee Valley. Kept reminding myself to throttle back, and finished with something left, about a minute slower than last time. Probably another minute slower would be fine for an easy distance run.
Good thing we didn't go to Crown Rd because I had to pee before, during and after the run (no good place for that at Crown Rd).
1405 - take fork over little bridge towards Sky Oaks.
(314) 1720 - second crossing of Sky Oaks
(920) 2640 - start down to lakeshore from little power station
Note: Same "unusual" place for split as last time
(46) 2726 - reach top of dam via lakeshore across spillway
(218) 2944 - end of dam
(522) 3507 - 1st bridge on the shady side
(303) 3810 - 2nd bridge on the shady side
(306) 4116 - 3rd bridge on the shady side
(428) 4544 - finish
[Easy distance]
Intention was to run more easily than I've been running here, which turned out to be a good plan as my legs were feeling it a little from yesterday's walk out Tennessee Valley. Kept reminding myself to throttle back, and finished with something left, about a minute slower than last time. Probably another minute slower would be fine for an easy distance run.
Good thing we didn't go to Crown Rd because I had to pee before, during and after the run (no good place for that at Crown Rd).
1405 - take fork over little bridge towards Sky Oaks.
(314) 1720 - second crossing of Sky Oaks
(920) 2640 - start down to lakeshore from little power station
Note: Same "unusual" place for split as last time
(46) 2726 - reach top of dam via lakeshore across spillway
(218) 2944 - end of dam
(522) 3507 - 1st bridge on the shady side
(303) 3810 - 2nd bridge on the shady side
(306) 4116 - 3rd bridge on the shady side
(428) 4544 - finish
[Easy distance]
Running warm up/down 6:06 [2] 0.31 mi (19:40 / mi)
ahr:121 max:145 shoes: Speedcross 5
Cool down
Friday Aug 7, 2020 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises.
7 AM
Walking 36:57 [3] 1.79 mi (20:38 / mi)
ahr:80 max:129 shoes: Salomon SC3 Bl/Bl 3
Tennessee Valley. Thick overcast, chilly wind coming off the ocean. Had a poor night's sleep, mostly due to raccoons. Didn't really have the energy to do this.
Walking 12:16 [3] 0.29 mi (42:16 / mi) +25m 33:17 / mi
ahr:79 max:97 shoes: Salomon SC3 Bl/Bl 3
After a couple of minutes walking out on the beach, walked up and down to the overlook.
Walking 36:28 [3] 1.76 mi (20:43 / mi) +52m 18:59 / mi
ahr:85 max:118 shoes: Salomon SC3 Bl/Bl 3
Walk back to the car at the Tennessee Valley Trailhead.
Thursday Aug 6, 2020 #
4 PM
Physical therapy 10:00 [3]
Despite yesterday's fall resulting in a sore left arm, was able to do the four PT exercises for my rotator cuff without a problem. Only did about half the sets out of caution.
Strength exercises 20:00 [4]
hundreds: 2 x 110
leg lifts: 2 x 15
abductors: 1 x 15
adductors (squeezes): 24 count, then 24 pulses
kettle bell squats: 2 x 8, 25 lbs
one-leg squats: 1 x 8, each leg
[Strength exercises]
leg lifts: 2 x 15
abductors: 1 x 15
adductors (squeezes): 24 count, then 24 pulses
kettle bell squats: 2 x 8, 25 lbs
one-leg squats: 1 x 8, each leg
[Strength exercises]
Wednesday Aug 5, 2020 #
7 AM
Orienteering 25:55 [4] 1.62 mi (16:00 / mi) +62m 14:19 / mi
ahr:141 max:164 shoes: Salomon Spikecross 5 GTX
Bon Tempe. On my own, up there and parked by 7:30. Cool and overcast. Felt like I wanted a change of pace from straight running, so decided last night that today I'd run through some of the terrain on the Pine Point peninsula that I hadn't experienced yet. Worked well in that there is some decent terrain that would be worth field checking and getting it accurately mapped, and also there really aren't any thorns, only stickers that you don't really notice until afterwards, and then they're pretty easy to get off. Put there were a couple of discouraging things (besides the need for a better map):
1. For the hundredth time, I was reminded that running on trails is no preparation for running through the woods. Geez, it seemed tough. When it comes time to compete again in the woods, I'm going to have to do a lot more training in the woods. (I'd really rather do sprints in old towns, of course, but that seems very far away.)
2. I took a fall and really irritated my already sore left arm, not to mention my shin and my wrist. First time I wore spikes on the (rocky) Pine Pt trail, and while looking at the O-map, my spikes caught something and I went sprawling forward and finally hit the ground. Wasn't too bad a fall, but I broke the fall with my left arm and immediately had a strong shooting pain over the length of my arm for about a minute. Didn't give up the workout, though. A couple of hours later, my left shin really hurt for about an hour, and then couple of hours after that, my left wrist strarted hurting so bad I had to ice it and take ibuprofen.
As for the workout, I finished the warm up phase in about 9 minutes, at the Pine Pt cutoff, then slogged up to the ridge and did some good running there, going N to the end of the ridge for the first time. The forest running part took about 16 minutes, about what I planned.
[Orienteering practice]
1. For the hundredth time, I was reminded that running on trails is no preparation for running through the woods. Geez, it seemed tough. When it comes time to compete again in the woods, I'm going to have to do a lot more training in the woods. (I'd really rather do sprints in old towns, of course, but that seems very far away.)
2. I took a fall and really irritated my already sore left arm, not to mention my shin and my wrist. First time I wore spikes on the (rocky) Pine Pt trail, and while looking at the O-map, my spikes caught something and I went sprawling forward and finally hit the ground. Wasn't too bad a fall, but I broke the fall with my left arm and immediately had a strong shooting pain over the length of my arm for about a minute. Didn't give up the workout, though. A couple of hours later, my left shin really hurt for about an hour, and then couple of hours after that, my left wrist strarted hurting so bad I had to ice it and take ibuprofen.
As for the workout, I finished the warm up phase in about 9 minutes, at the Pine Pt cutoff, then slogged up to the ridge and did some good running there, going N to the end of the ridge for the first time. The forest running part took about 16 minutes, about what I planned.
[Orienteering practice]
Running warm up/down 10:46 [2] 0.57 mi (18:54 / mi)
ahr:117 max:128 shoes: Salomon Spikecross 5 GTX
Cool down
Explored a little on my way to the trail, then had an actual cool down jog. Feeling surprisingly sapped given that the orienteering training was quite short but I guess some of the lousy feeling was due to the fall I took.
Explored a little on my way to the trail, then had an actual cool down jog. Feeling surprisingly sapped given that the orienteering training was quite short but I guess some of the lousy feeling was due to the fall I took.
Tuesday Aug 4, 2020 #
11 AM
Physical therapy 22:00 [3]
The four PT exercises for my left shoulder/rotator cuff
Strength exercises 7:00 [4]
Hundreds: 1 x 116
Fire hydrant: 2 x 27 sec, each leg
[Strength exercises]
Fire hydrant: 2 x 27 sec, each leg
[Strength exercises]
4 PM
Strength exercises 32:00 [3]
Interleaved core and arms:
hundreds: 2 x 110
leg lifts: 2 x 15
curls: 2 x 8, 25 lbs
presses: 2 x8, 25 lbs, right arm only (left is still quite sore)
abductors: 1 x 15
adductors (squeezes): 24 count, then 24 pulses
kettle bell squats: 2 x 8, 25 lbs
one-leg squats: 1 x 8, each leg
[Strength exercises]
hundreds: 2 x 110
leg lifts: 2 x 15
curls: 2 x 8, 25 lbs
presses: 2 x8, 25 lbs, right arm only (left is still quite sore)
abductors: 1 x 15
adductors (squeezes): 24 count, then 24 pulses
kettle bell squats: 2 x 8, 25 lbs
one-leg squats: 1 x 8, each leg
[Strength exercises]
Monday Aug 3, 2020 #
8 AM
Running (Easy distance) 44:37 [3] 3.8 mi (11:44 / mi) +56m 11:14 / mi
ahr:145 max:175 shoes: Speedcross 5
Bon Tempe. Out there too late, uncomfortably warm. Feeling pretty lousy, tried to just take it easy. Very surprised later to see that the splits (except for the last two) were all a little faster than last time, especially since I'd walked every place there were stairs.
Garmin shows more climb today than last time, impossible because today I cut out two big hills and otherwise it was the same run.
1344 - take fork over little bridge towards Sky Oaks.
(312) 1657 - second crossing of Sky Oaks
(908) 2604 - start down to lakeshore from little power station
Note: Not where I usually take a split
(49) 2654 - reach top of dam via lakeshore across spillway
(215) 2909 - end of dam
(514) 3423 - 1st bridge on the shady side
(254) 3717 - 2nd bridge on the shady side
(257) 4014 - 3rd bridge on the shady side
(424) 4437 - finish
[Easy distance]
Garmin shows more climb today than last time, impossible because today I cut out two big hills and otherwise it was the same run.
1344 - take fork over little bridge towards Sky Oaks.
(312) 1657 - second crossing of Sky Oaks
(908) 2604 - start down to lakeshore from little power station
Note: Not where I usually take a split
(49) 2654 - reach top of dam via lakeshore across spillway
(215) 2909 - end of dam
(514) 3423 - 1st bridge on the shady side
(254) 3717 - 2nd bridge on the shady side
(257) 4014 - 3rd bridge on the shady side
(424) 4437 - finish
[Easy distance]
Running 6:40 [3] 0.31 mi (21:22 / mi)
ahr:121 max:128
Sunday Aug 2, 2020 #
8 AM
Note
(rest day)
Quads starting to feel better, gonna give them one more day of rest.
11 AM
Physical therapy 22:00 [3]
The four PT exercises for my left shoulder/rotator cuff. Actually did the two standing ones later in the day.
5 PM
Strength exercises 28:00 [4]
Core:
Leg lifts: 2 x 15
Hundreds: 2 x 110
abductors and adductors (squeezing ball betw. knees): a few
Arms:
Curls: 2 x 8, 25 lbs
Press: 2 x 8, 25 lbs, rt arm; 1 x 8, 15 lbs, left arm
Glutes:
Fire hydrant: 2 x 27 secs, each leg
[Strength exercises]
Leg lifts: 2 x 15
Hundreds: 2 x 110
abductors and adductors (squeezing ball betw. knees): a few
Arms:
Curls: 2 x 8, 25 lbs
Press: 2 x 8, 25 lbs, rt arm; 1 x 8, 15 lbs, left arm
Glutes:
Fire hydrant: 2 x 27 secs, each leg
[Strength exercises]
Saturday Aug 1, 2020 #
8 AM
Walking 1:44:40 [2] 3.96 mi (26:26 / mi)
ahr:72 max:89 shoes: Salomon SC3 Bl/Bl 3
Bon Tempe Lake. Quads still pretty sore, so gonna wait another day or two before running again. After breakfast, drove up to Bon Tempe, parked at where the lake trail crosses Sky Oaks, and started walking just before 9. We took our time, so my legs didn't have any trouble. It was lovely up there. We even sat on beach for 15 mins near the southern end.
Lake level was lower than I've ever seen, so much so that we were able to cross the spillway right at the lake shore instead of having to go down the fire road almost the parking area and then back up. That cut off about a tenth of a mile. Other short cuts cut off another tenth, implying that the usual run would be more like 4.2 (the Garmin gets just under 4).
Lake level was lower than I've ever seen, so much so that we were able to cross the spillway right at the lake shore instead of having to go down the fire road almost the parking area and then back up. That cut off about a tenth of a mile. Other short cuts cut off another tenth, implying that the usual run would be more like 4.2 (the Garmin gets just under 4).
5 PM
Physical therapy 22:00 [3]
The four PT exercises for my left shoulder/rotator cuff. Actually did two before dinner and the other two (the standing ones) before bed.