Training Log Archive: Monkeys Fist

Quads trashed from downhills. PF screaming again.

Event: SLOC - Turkey-O
 

SLOC Turkey Score-O (3 Hours).
Covered 12 Km. Averaged 4:78 Km/Hr
Lots of hills, but well-mapped, runable roads.
Was never really comfortable with the map, so I decided to skip the three CPs furthest East. The map was originally 1:24,000, but the print out was zoomed in, blurring the finer details of the terrain.

Big thanks to Raging Rivers in Grafton, IL for the swag and allowing SLOC to have a meet on their property. www.ragingrivers.com.

Light cardio. PF still 5/10 pain.

Travelling to Quincy for Thanksgiving dinner with family.

15 min row warm-up
30 min Ultimate Workout cardio
10 min squat rack with heavy bands (high rep)
5 min stretching.

PF still very sore (7/10 pain), avoiding jumps, runs and cycling for the next couple of days. A lot of icing, stretching, taping, soaking the feet. This sucks!

Body conditioning class. Feet feel better when taped, but modified the jump movements. No jumping.

Plantar Faciitis back again in full force (9/10 pain). Rest. Stretching. Icing. Massaging. Taping. Soaking. Sucks!

15 min warm-up walk/jog/run
15 min light weight/high rep movements
40 min 5K hill intervals
45 min spin class
10 min cool down/ stretch