Training Log Archive: DWildfogel

Weights. Tweaked my lower back doing plank this morning, but managed to get in a good weight session anyway.

The usual weekly accumulation of morning stretching.

Lake Ranch Reservoir. Repeats of 3 mins jog followed by 1 min walk (with a couple of adjustments at the beginning and the end) for a total of 27:13 running and 8:30 walking. Over 80 degrees even at this early hour, so running on the shaded trail was nice. A bit too many bugs, though. Hip felt about the same as two days ago, rest of my leg parts felt a bit better. Frustrated, though, that my cardiovascular system could do so much more but I my hip won't let me do it.

Theraband and core exercises.

Kevin pushed me hard on the exercises, especially the "runner's exercise" on the reformer, where I did 3 sets each leg, until fatigue. Those are tough!

Kevin thinks all the soreness I'm feeling is a good sign that we're working the muscles and nothing to worry about. Nice to have an optimistic PT guy.

Weights

Out early to beat the heat (82 degrees just prior to sunrise). Jogged 3 mins, walked one, repeated 8 times, then walked :30 and jogged 1:14 to complete 4 "front of house" loops. Handled the walking differently today: when time was up for the 3 min jog portion, noted my position, walked in a loop, and began the next jog interval at the point where the previous one left off. Thus the 2.28 miles covered was all jogging; the 7.5 mins of walking is not included either in the mileage or the time. This way, I have a better measure of my pace, which was about 3 mins off in total time from a normal easy-distance run. By the end, it was pretty clear to me that trying to go further would be a mistake.

Can't say my hip felt great, but it was sort of hard to tell how bad it was because my legs in general (and the areas adjacent to my left hip, in particular) don't feel very good at this point. Immediately afterwards, my left glut and abductors really ached; a few hours later, those seem OK but my hip is rather stiff. I have a PT session scheduled for tomorrow, but I think I won't do any running or hard walking.

So: progress for sure, but there's a long way to go. If it weren't for the fact that the Sprint Champs are 30 days away, I'd say that I would continue to do only what I did today for a couple of weeks, gently raising the number of reps and the length of each rep, and then for the next couple of weeks, cut down on the rest and increase the pace. That would have me ready to begin to actually run in about 4 weeks. But I may have to be more aggressive if I want to be ready (albeit out of shape) for the sprint.

Theraband and core exercises.

My first running entry in several weeks! It was only partly running - that is, jogging - though. I jogged for 2 minutes then walked for 1 min, a total of 8 times. (Walked the extra :35 to finish off 2 miles.) Didn't feel as good jogging as I had on Saturday. That may have been partly because I was going a bit faster: by the last few reps, I think I was going at my normal "easy running" speed. That was encouraging, because a week ago that would have been impossible. But I think it also didn't feel so good because my quads and abductors are sore/tired from all the exercises I've been doing to strengthen them. Due to that, it's a little hard for me to tell how my hip in particular feels, though, as I said, overall the activity was a bit of a strain. The plan is do even more tomorrow, pending how I feel.

Lunges added to the other exercises. Some of these exercises are aggravating my left knee. Sure hope that's not the next thing to go.

C • Lunges 2

Weights

Long Ridge, with Louise. A bit hot and too buggy; we should save this walk for cooler weather. We walked at a pretty good clip, and my legs (especially my hamstrings) were pretty fatigued by the end. Alas, this showed how out of shape I am: I've done this walk 12 mins faster with about the same effort.