avondale training journal, starting Dec. 2018 (comments welcome)
- Thread starter avondale
- Start date
avondale
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Yes, I'm not a newbie to PT. I'm also doing a lot of foam rolling, stretching, and massage gun on my own.
avondale
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Week of July 22 - 26, 2024
I have the Blue Crab Bolt Schaeffer Farm 5k trail race tomorrow! I can't say I've been particularly motivated in training lately, but it won't be a challenge to complete the race. We'll see what time I get - I've never tried to run such a short, therefore fast, trail race before. I'm re-capping this week prior to the race.
With how beat up my legs have been feeling lately, I really cut back this week on running. Essentially a taper, not that a 5k really needs a taper.
Monday
Health
I had my last two PT sessions (for now) on Monday and Wednesday. My PT put me on a 30-day hold, meaning that they are going to leave me to my own devices for 30 days and then check back to see how I'm doing. If I'm getting worse again, then I come back for a re-evaluation and more PT.
Thank goodness! My knee pain, which was the original issue, has definitely lessened A LOT. But in the process, I feel like the PT has trashed the rest of my legs. I'm giving myself at least a week off from the PT exercises to see how the legs heal up, and as I mentioned earlier, I'm even going easier on the running.
In the Monday session, I did the following exercises:
We'll see how that goes!
In other health news, I'm finally getting the cataract in my left eye fixed in mid-August - got it scheduled. I'm very young for cataracts, but my eyes are very very myopic and my eye doctor has been telling me for 15 years that I'd probably have a cataract by now. I already have implanted contact lenses - that will be removed in the eye and replaced by the cataract-correcting lens. Cataract surgery is amazing these days, and while any surgery has some risk, I'm really looking forward to getting it corrected.
I have the Blue Crab Bolt Schaeffer Farm 5k trail race tomorrow! I can't say I've been particularly motivated in training lately, but it won't be a challenge to complete the race. We'll see what time I get - I've never tried to run such a short, therefore fast, trail race before. I'm re-capping this week prior to the race.
With how beat up my legs have been feeling lately, I really cut back this week on running. Essentially a taper, not that a 5k really needs a taper.
Monday
- Before breakfast:
- Core workout
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- Foam rolling and stretching
- Core workout
- After PT: walking on treadmill
- time: 1:27:13
- distance: 4.89 mi
- ave pace: 17:50
- incline: 40 min at 4%, the rest of the time at 0%
- Before breakfast:
- Short core workout
- 60-sec plank with 20-lb vest
- 2 x 10 standing trunk rotations with 30 lb
- comments: These were from "Training for the Uphill Athlete"
- Foam rolling and stretching
- Short core workout
- After work:
- Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
- T+D 153, 5% effect, T 86 F
- time: 40:00
- distance: 2.8 mi
- repeat splits: 9:29, 10:02, 10:05, 10:00, 9:34, 9:33, 9:58, 9:11, 9:40, 10:06, 8:59, 9:16, 10:25, 8:44, 9:42, 10:04, 9:20, 9:36, 9:40, 10:08
- elevation gain: 182 ft (corrected)
- route: neighborhood loop 1
- comments: I take these splits with a huge grain of salt! I think they were too short for the GPS to necessarily track well. The point was to be going all-out. I was sprinting uphill, then turning and walking downhill for about 15 sec before using the last 5 sec of walking to get turned around uphill again. It takes me 7 intervals to get to the top of the hill, and so that's when I have the 4-min walk back down to the bottom.
- Hill repeat HIIT -- 13min easy + 3 x [7 x (20sec sprint uphill + 20sec walk downhill) + 4min walk downhill]
- Before breakfast:
- Core workout:
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- Foam rolling and stretching
- Core workout:
- After PT: walking on treadmill
- time: 1:25:44
- distance: 4.82 mi
- ave pace: 17:47
- incline: 0%
- Before breakfast: foam rolling and stretching
- After work:
- 40 min easy on trail
- T+D 149, 4.5% effect, T 81 F
- time: 40:09
- distance: 3.01 mi
- average pace: 13:20 (GAP ave pace 13:15)
- splits: 13:33, 13:04, 13:24
- ave HR: 132 BPM - within my target range
- elevation gain: 204 ft (corrected)
- route: Northwest Branch Trail
- 40 min easy on trail
- time: 43:50
- distance: 2.4 mi
- ave pace: 18:16
- incline: 0%
Health
I had my last two PT sessions (for now) on Monday and Wednesday. My PT put me on a 30-day hold, meaning that they are going to leave me to my own devices for 30 days and then check back to see how I'm doing. If I'm getting worse again, then I come back for a re-evaluation and more PT.
Thank goodness! My knee pain, which was the original issue, has definitely lessened A LOT. But in the process, I feel like the PT has trashed the rest of my legs. I'm giving myself at least a week off from the PT exercises to see how the legs heal up, and as I mentioned earlier, I'm even going easier on the running.
In the Monday session, I did the following exercises:
- 2 x 20 with 5-sec hold - clamshells (each leg) with band
- 2 x 20 with 5-sec hold - fire hydrants (each leg) with band
- 2 x 20 with 5-sec hold - donkey kicks (each leg) with band
- 4 laps of monster walks with band
- 4 laps of lateral walks with band
- 3x per leg of 30-sec standing on leg on a squishy pad
- 2x per leg of 1-min standing on one leg on squishy pad while tapping one of three cones with the other foot on command
- 20 double-leg presses on machine with 40 lb
- 10 (each leg) hamstring curls on cable machine with 10 lb
- 10 wall squats, using a large exercise ball to help slide up/down, 2-sec hold
- 2 x 20 with 5-sec hold - fire hydrants (each leg) with band
- 2 x 20 with 5-sec hold - donkey kicks (each leg) with band
- 4 laps of monster walks with band
- 4 laps of lateral walks with band
- 3x per leg of 30-sec standing on leg on a squishy pad
- 2x per leg of 1-min standing on one leg on squishy pad while tapping one of three cones with the other foot on command
- 20 double-leg presses on machine with 40 lb
- 10 wall squats, using a large exercise ball to help slide up/down, 2-sec hold
We'll see how that goes!
In other health news, I'm finally getting the cataract in my left eye fixed in mid-August - got it scheduled. I'm very young for cataracts, but my eyes are very very myopic and my eye doctor has been telling me for 15 years that I'd probably have a cataract by now. I already have implanted contact lenses - that will be removed in the eye and replaced by the cataract-correcting lens. Cataract surgery is amazing these days, and while any surgery has some risk, I'm really looking forward to getting it corrected.
Last edited:
col1
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Enjoy the 5k
avondale
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Blue Crab Bolt Schaeffer Farms 5k Trail Race
This was a local race for me, about 30 minutes away, which was nice. Got up at 5:15am to have a full breakfast.
I got to the race at about 7am for the 8:15am start. Used the porta-potty and then did a 20-min warm-up (1.3 mi) on the end part of the race course. There were hills in there that got my HR up nicely to get me going with a good sweat to warm-up. The course photos are from the warm-up. I took some caffeine at 7:15am and my BCAAs at 7:45am. It's been so long since I've done a race short enough that I didn't need to wear my hydration vest - it was weird going with just my little running belt for my phone + keys.
I've run on some of the Schaeffer Farms trails before - this is part of Seneca Creek State Park (Maryland). The trails are also open for mountain biking, so they are nice flowy single-track, mostly, with some rocks and roots but not horribly technical. Lots of rolling hills. The 5k course had three trees down across the trail and two very shallow stream crossings (by that I mean no bridge).
There was a 10k that started at 8:00/8:02am and then the 5k at 8:15/8:17am. There were about 200 runners for the 5k, and the first wave was supposed to be people planning to run 11:00 min/mi and faster, and then the second wave for the rest. This race group (EX2, which is local), is very well-organized. Bib pick-up, etc., was easy, and both races started right on time - I started in the second wave.
The race director had said that the first 0.4 miles was across a field and then the gravel road leading to the starting area before we got into the woods. After that, he said that until about 1.1 miles, the single track would be pretty narrow so that it would be difficult to pass. So although I don't like to go out of the start very fast and the start was uphill (of course), I did try to start toward the beginning of the wave and then get a bit toward the front half, so that I wouldn't get stuck behind anyone walking.
Well, the description was right. Once we got on the single-track, I got stuck in a "peloton" with maybe 10 people ahead of me and couldn't really pass. Fortunately the pace was probably not too much slower than I would've done on my own, and given the narrowness of the trail, I didn't want to ask someone to let me pass and then end up fading and getting passed by them. So I settled in.
The first mile was 12:22. There was a lot of uphill in this section, and people who went out too fast or weren't used to hills definitely started stepping aside to walk or stop for a break (at least they did step aside). So I got to pass quite a few people.
It wasn't until a little over halfway through the race that the group really started spreading out as more people had to walk - coincidentally that was along with a relatively steep uphill section. (Grade approximately 10%.) With more room, I could kick it into a higher gear. Also, we soon got into a downhill (more or less) that lasted for about a mile. The second mile was 12:13, somewhere after the downhill started.
The downhill was fun and since I knew the area, I knew I wasn't going to have to worry about coming upon a really technical section that was going to literally trip me up. Another woman and I changed positions a few times (but she ended up finishing ahead of me). The third mile was 11:13.
Because I had done my warm-up from the finish line going backwards for awhile (and then back), I had measured that from the 3-mile marker to the finish was about 0.25-mi (trail races rarely end right on the "correct" distance). Unfortunately from about 2.75 mi to a bit over 3 mi was back into uphill - again, some of it at least 10% grade. I kept running (albeit more slowly) for the whole thing - for longer runs, I would definitely be power hiking that sort of grade. I passed a 10k runner who had stepped aside, probably to puke from the uphill (I asked if he was ok), but then he passed me again shortly. (The 10k course was partly on our course, but then kept on to another section to get all their miles).
Since I had been through there just an hour before and could tell how far I had to go, I knew I could really put in the last bit of effort and didn't have to save anything. The last 0.35 mi (on my Garmin) was 11:49.
My official time was 39:51, which I was very happy with! I forgot to note the T+D at the start, but at the end (which would have been higher anyway), T 72 F and T+D 135 (3.5%) - the coolest weather I've run in in a long time! The course was 90% shady, so very pleasant.
My Garmin gave a distance of 3.35 mi, but the race director says the course measured at 3.2 mi. That means my official average pace was 12:28. My Garmin Epix gen 2 has dual-band GPS and usually isn't that far off in distance, but what's to argue about? It was a much faster pace than I usually run on trails, and I didn't wipe out, LOL.
I picked up a few snacks and a popsicle (!). I picked up a t-shirt, tank top, and sunglasses - I almost never shop merchandise, but it wasn't too busy, so I took some time to look around. (Honestly most trail races don't have much merchandise - too small.)
I placed 113th out of 188 runners in the 5k. I was 54th of 97 women, and 12th out of 25 in the 50 - 59 age group. That's decent for me.
Given that I didn't train with much enthusiasm for this race, I'm happy with how it turned out. I could probably do better by focusing better on the training - but this made me remember how much I hate 5ks! They just never let up, LOL!
Edited to add: I forgot to record that the (corrected) elevation gain was 244 ft for the race. Honestly, it felt like more than that, but then I don't usually run all the uphills.
This was a local race for me, about 30 minutes away, which was nice. Got up at 5:15am to have a full breakfast.
I got to the race at about 7am for the 8:15am start. Used the porta-potty and then did a 20-min warm-up (1.3 mi) on the end part of the race course. There were hills in there that got my HR up nicely to get me going with a good sweat to warm-up. The course photos are from the warm-up. I took some caffeine at 7:15am and my BCAAs at 7:45am. It's been so long since I've done a race short enough that I didn't need to wear my hydration vest - it was weird going with just my little running belt for my phone + keys.
I've run on some of the Schaeffer Farms trails before - this is part of Seneca Creek State Park (Maryland). The trails are also open for mountain biking, so they are nice flowy single-track, mostly, with some rocks and roots but not horribly technical. Lots of rolling hills. The 5k course had three trees down across the trail and two very shallow stream crossings (by that I mean no bridge).
There was a 10k that started at 8:00/8:02am and then the 5k at 8:15/8:17am. There were about 200 runners for the 5k, and the first wave was supposed to be people planning to run 11:00 min/mi and faster, and then the second wave for the rest. This race group (EX2, which is local), is very well-organized. Bib pick-up, etc., was easy, and both races started right on time - I started in the second wave.
The race director had said that the first 0.4 miles was across a field and then the gravel road leading to the starting area before we got into the woods. After that, he said that until about 1.1 miles, the single track would be pretty narrow so that it would be difficult to pass. So although I don't like to go out of the start very fast and the start was uphill (of course), I did try to start toward the beginning of the wave and then get a bit toward the front half, so that I wouldn't get stuck behind anyone walking.
Well, the description was right. Once we got on the single-track, I got stuck in a "peloton" with maybe 10 people ahead of me and couldn't really pass. Fortunately the pace was probably not too much slower than I would've done on my own, and given the narrowness of the trail, I didn't want to ask someone to let me pass and then end up fading and getting passed by them. So I settled in.
The first mile was 12:22. There was a lot of uphill in this section, and people who went out too fast or weren't used to hills definitely started stepping aside to walk or stop for a break (at least they did step aside). So I got to pass quite a few people.
It wasn't until a little over halfway through the race that the group really started spreading out as more people had to walk - coincidentally that was along with a relatively steep uphill section. (Grade approximately 10%.) With more room, I could kick it into a higher gear. Also, we soon got into a downhill (more or less) that lasted for about a mile. The second mile was 12:13, somewhere after the downhill started.
The downhill was fun and since I knew the area, I knew I wasn't going to have to worry about coming upon a really technical section that was going to literally trip me up. Another woman and I changed positions a few times (but she ended up finishing ahead of me). The third mile was 11:13.
Because I had done my warm-up from the finish line going backwards for awhile (and then back), I had measured that from the 3-mile marker to the finish was about 0.25-mi (trail races rarely end right on the "correct" distance). Unfortunately from about 2.75 mi to a bit over 3 mi was back into uphill - again, some of it at least 10% grade. I kept running (albeit more slowly) for the whole thing - for longer runs, I would definitely be power hiking that sort of grade. I passed a 10k runner who had stepped aside, probably to puke from the uphill (I asked if he was ok), but then he passed me again shortly. (The 10k course was partly on our course, but then kept on to another section to get all their miles).
Since I had been through there just an hour before and could tell how far I had to go, I knew I could really put in the last bit of effort and didn't have to save anything. The last 0.35 mi (on my Garmin) was 11:49.
My official time was 39:51, which I was very happy with! I forgot to note the T+D at the start, but at the end (which would have been higher anyway), T 72 F and T+D 135 (3.5%) - the coolest weather I've run in in a long time! The course was 90% shady, so very pleasant.
My Garmin gave a distance of 3.35 mi, but the race director says the course measured at 3.2 mi. That means my official average pace was 12:28. My Garmin Epix gen 2 has dual-band GPS and usually isn't that far off in distance, but what's to argue about? It was a much faster pace than I usually run on trails, and I didn't wipe out, LOL.
I picked up a few snacks and a popsicle (!). I picked up a t-shirt, tank top, and sunglasses - I almost never shop merchandise, but it wasn't too busy, so I took some time to look around. (Honestly most trail races don't have much merchandise - too small.)
I placed 113th out of 188 runners in the 5k. I was 54th of 97 women, and 12th out of 25 in the 50 - 59 age group. That's decent for me.
Given that I didn't train with much enthusiasm for this race, I'm happy with how it turned out. I could probably do better by focusing better on the training - but this made me remember how much I hate 5ks! They just never let up, LOL!
Edited to add: I forgot to record that the (corrected) elevation gain was 244 ft for the race. Honestly, it felt like more than that, but then I don't usually run all the uphills.
Last edited:
GollyGadget
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Great job!
WillRunForPizza
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Congrats! Looks like a lovely (and challenging) course!
DopeyBadger
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Sounds fun! Way to go!
avondale
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Week of July 28 - Aug. 2, 2024
Thanks, @GollyGadget , @WillRunForPizza , @col1 , @DopeyBadger , for your congratulations!
Since my motivation has been low lately and my legs have been tired (for only training for a 5k!), I decided to take at least one week off from running, and it may be most of two weeks. This will give me some recovery time. Also, we're getting another 100+F heat wave, so I'm happy to let that pass by without running in it. Because of this down time, I revised my fall race distance down to a trail HM (instead of 25k). That will be on Nov. 2, probably.
This weekend, my husband and I are taking a long weekend in Vermont for hiking and to celebrate our 25th wedding anniversary!
Sunday: walking outside
Health
My knees have been pretty good this week. Some pain, especially in the left knee, but it seems to be there just sometimes and isn't necessarily associated with activity.
The left glute that I think I pulled in my power workout toward the end of June is actually an upper hamstring issue, I think. Anyway, it's still pretty sore, so I'm trying to be a little careful about it. The right side is also sore, but I think more from the PT exercises. Anyway, it's made sitting annoying, and I'm getting a decompression cushion to help with that.
Thanks, @GollyGadget , @WillRunForPizza , @col1 , @DopeyBadger , for your congratulations!
Since my motivation has been low lately and my legs have been tired (for only training for a 5k!), I decided to take at least one week off from running, and it may be most of two weeks. This will give me some recovery time. Also, we're getting another 100+F heat wave, so I'm happy to let that pass by without running in it. Because of this down time, I revised my fall race distance down to a trail HM (instead of 25k). That will be on Nov. 2, probably.
This weekend, my husband and I are taking a long weekend in Vermont for hiking and to celebrate our 25th wedding anniversary!
Sunday: walking outside
- time: 1:59:00
- distance: 6.07 mi
- ave pace: 19:36
- elevation gain: 217 ft (corrected)
- route: Sligo Creek Trail (paved)
- comments: When I woke up this morning, according to Garmin, my Body Battery was at 100%, which never happens! My resting HR was 49 BPM, which might also be a new low.
- Before breakfast:
- Core workout
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- Foam rolling and stretching
- Core workout
- After work: walk on treadmill
- time: 1:26:51
- distance: 4.87 mi
- ave pace: 17:50
- incline: 0%
- Before breakfast:
- Workout 1:
- 3 x 5 suitcase squats with 55 lb + 20-lb vest
- superset
- 3 x 5 reverse-grip lat pull-downs with 42-lb bands
- 3 x 5 bench presses with 55 lb
- 3 x 5 Romanian deadlifts with 55 lb
- superset
- 3 x 5 shoulder presses with 40 lb
- 3 x 5 band pull-aparts with 13-lb bands
- Some PT exercises
- Foam rolling and stretching
- Workout 1:
- After dinner: 2-hr tennis doubles - just for fun
- time: 1:26:23
- distance: 4.85 mi
- ave pace: 17:49
- incline: 0%
- Before breakfast:
- Core workout
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- Foam rolling and stretching
- Core workout
- After work: walk on treadmill
- time: 1:25:53
- distance: 4.85 mi
- ave pace: 17:42
- incline: 0%
- Before breakfast:
- Workout 2
- 3 x 5 (each leg) one-leg squats on bench
- superset
- 3 x 5 (each arm) one-arm rows on bench with 30 lb
- 3 x 5 push-ups with 20-lb vest
- 3 x 5 (each leg) surrender squats
- superset
- 3 x 5 parallel-bar dips
- 3 x 5 supermans with 5-sec hold
- Foam rolling and stretching
- Workout 2
- After work: walk on treadmill
- time: 1:27:26
- distance: 4.91 mi
- ave pace: 17:48
- incline: 0%
Health
My knees have been pretty good this week. Some pain, especially in the left knee, but it seems to be there just sometimes and isn't necessarily associated with activity.
The left glute that I think I pulled in my power workout toward the end of June is actually an upper hamstring issue, I think. Anyway, it's still pretty sore, so I'm trying to be a little careful about it. The right side is also sore, but I think more from the PT exercises. Anyway, it's made sitting annoying, and I'm getting a decompression cushion to help with that.
WillRunForPizza
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- Apr 20, 2022
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Happy anniversary! You definitely picked a good time to take some time off from running, and also just straight up leave lol - I've been dying on my runs the past couple of days 
Maybe it'll be nicer when you get back! We can hope...
Maybe it'll be nicer when you get back! We can hope...
avondale
DIS Veteran
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- Oct 24, 2017
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- 1,983
Aug. 3 - 5, 2024
This weekend, my husband and I are taking a long weekend in Vermont for hiking and to celebrate our 25th wedding anniversary! Unfortunately it rained (or seriously threatened rain) for most of the time we were there, so we didn't get to do much hiking. But at least it was time away from other obligations.
Saturday: hike to Spruce Peak and Sterling Pond
Sunday: hike around Spruce Peak Resort
Monday
This weekend, my husband and I are taking a long weekend in Vermont for hiking and to celebrate our 25th wedding anniversary! Unfortunately it rained (or seriously threatened rain) for most of the time we were there, so we didn't get to do much hiking. But at least it was time away from other obligations.
Saturday: hike to Spruce Peak and Sterling Pond
- time: 4:10:33
- distance: 6.44 mi
- average pace: 38:56
- elevation gain: 1983 ft (corrected)
- comments: This was a more difficult hike than the distance might make it seem. The elevation gain was all in the first two miles - it was straight up the side of Spruce Peak, with typical grades of 20%, and I noticed as high as 24% on my Garmin! Unfortunately this part of the trail was in full Sun and it was very, very humid. Not at all pleasant. Then the return down the slope was not good on the knees at all. But the views and the lake were pretty. The hike around the lake was classic New England gnarly hike/scrambles over huge roots and big rocks.
Sunday: hike around Spruce Peak Resort
- time: 1:05:11
- distance: 2.59 mi
- average pace: 25:08
- elevation gain: 305 ft (corrected)
- comments: There were thunderstorms supposed to be hitting us any time, so we stayed close to the resort on some pretty and flat trails. (We were also really, really sore from the day before.) Of course, the thunderstorms didn't actually hit until after dinner, then we got a real whopper.
Monday
- Hike around the resort:
- time: 29:26
- distance: 1.2 mi
- average pace: 24:35
- elevation gain: 151 ft (corrected)
- comments: Again, threatening thunderstorms, although the rain actually hit sooner.
- Walk on treadmill
- time: 43:06
- distance: 2.4 mi
- ave pace: 17:58
- incline: 0%
- comments: Using the resort's fitness center to get the rest of my steps
The Expert
Has been to every Disney park in the world
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- Nov 8, 2009
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Happy anniversary and so glad you enjoyed Vermont! Lovely photos. You picked a nice time to be here -- it's been hot and humid or pouring down rain most of the summer.
avondale
DIS Veteran
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- Oct 24, 2017
- Messages
- 1,983
Thanks! But regarding the timing - maybe you missed that it rained us out for 2 of 3 days? And prior to that it was hot and humid? LOL Or maybe you're saying that has all been worse...
The Expert
Has been to every Disney park in the world
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Definitely it has been worse but sounds like you caught the tail end of some of it.
avondale
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- Oct 24, 2017
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Thank you!
Thanks so much!
Thanks again!
Our anniversary was actually on Wednesday (Aug 7), but that was after we got back and we did absolutely nothing special for it. LOL My husband is very unsentimental, so he doesn't care if we do anything...and if I don't request anything, I don't get anything. Sometimes a surprise would be nice, but if I ask for a surprise, it's not much of a surprise, is it? Ah well.
avondale
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- Oct 24, 2017
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Week of Aug. 6 - 11, 2024
Since my motivation has been low lately and my legs have been tired (for only training for a 5k!), I decided to take a break from running since my 5k trail race on July 31 until today. I was hoping to get some energy back in my legs and motivation back in my head. The weather this week hasn't been great - first near 100 F then tropical storm Debby coming through - so I haven't missed much not being outside a lot.
I'm currently planning to do the Mendon Trail Run, which is a 20k trail race with about 2000 ft of elevation gain on Nov. 2. It's a bit south of Rochester, NY, and the temperature at that time of year historically looks great for me (ave high 55 F, ave low 38 F).
Tuesday
Health
Unfortunately that very steep hike last weekend in Vermont did something new to my left knee. It's been uncomfortable on the outside of the knee, almost like IT band pain, but it's definitely different. Another reason I only did walking this week - I think it's been improving, and hopefully that will continue. Fortunately the hike didn't seem to really back the prior knee pain under the kneecaps. I've just been really stiff in the knees. Unfortunately today's run did make my knees hurt like previously, although not horribly. Sigh.
The upper hamstring pain, especially on the left, has been improving. In particular, the Romanian deadlifts that I did on Friday went much better than the previous time. It's still quite uncomfortable sitting in a normal chair for very long, though, which is annoying. I've got a couple different cushions that I'm rotating between, but nothing works for long. Hopefully this will continue to improve and get past this.
On Tuesday, I'm having cataract surgery for my left eye. I'll be glad to get it fixed, because the left eye is really cloudy and has lots of glare outside.
Since my motivation has been low lately and my legs have been tired (for only training for a 5k!), I decided to take a break from running since my 5k trail race on July 31 until today. I was hoping to get some energy back in my legs and motivation back in my head. The weather this week hasn't been great - first near 100 F then tropical storm Debby coming through - so I haven't missed much not being outside a lot.
I'm currently planning to do the Mendon Trail Run, which is a 20k trail race with about 2000 ft of elevation gain on Nov. 2. It's a bit south of Rochester, NY, and the temperature at that time of year historically looks great for me (ave high 55 F, ave low 38 F).
Tuesday
- Before breakfast:
- Core workout
- 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 bird dogs
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- Foam rolling and stretching
- Core workout
- After work: walk on treadmill
- time: 1:25:52
- distance: 4.84 mi
- ave pace: 17:44
- incline: 0%
- Before breakfast:
- Workout 3:
- 3 x 5 each leg - Bulgarian split-squats with 20 lb
- superset
- 3 x 5 - suspended rows with 20-lb vest
- 3 x 5 - overhead pull-overs with 30 lb
- 3 x 5 each leg - bench step-ups with 20-lb vest
- superset
- 3 x 5 - front raises with 12 lb each arm
- 3 x 5 - back flyes with 12 lb each arm
- Foam rolling and stretching
- Workout 3:
- After work: walk on treadmill
- time: 1:26:17
- distance: 4.85 mi
- ave pace: 17:47
- incline: 0%
- Before breakfast:
- Core - short:
- 60-sec plank with 20-lb vest
- 2 x 10 trunk rotations with 30 lb
- Some PT exercises
- Foam rolling and stretching
- Core - short:
- After work: walk on treadmill
- time: 1:18:16
- distance: 4.45 mi
- ave pace: 17:35
- incline: 0%
- Before breakfast:
- Workout 1
- 3 x 5 - suitcase squats with 57.5 lb + 20-lb vest
- superset
- 3 x 5 - reverse-grip lat pull-downs with 42-lb bands
- 3 x 5 - bench presses with 57.5 lb
- 3 x 5 - Romanian deadlifts with 57.5 lb
- superset
- 3 x 5 - shoulder presses with 42.5 lb
- 3 x 5 - band pull-aparts with 13-lb band
- Foam rolling and stretching
- Workout 1
- In afternoon: walk on treadmill
- time: 43:58
- distance: 2.41 mi
- ave pace: 18:15
- incline: 0%
- After breakfast: hiking!
- time: 2:52:00 - completely luck that this ended on an even minute!
- distance: 6.29 mi
- temperatures 75 - 80 F but quite humid
- ave pace: 27:19
- elevation gain: 507 ft (corrected)
- route: Seneca Greenway Trail
- comments: I did this with two tennis friends; one is a non-hiker, so we made sure to keep a pretty easy pace. With all of the rain that came through from Tropical Storm Debby (ending the day before), it was pretty muddy.
- Before dinner: walk on treadmill
- time: 44:27
- distance: 2.4 mi
- ave pace: 18:31
- incline: 0%
- 40 min easy on trail
- T+D 136, 3% effect, T 82 F
- time: 40:01
- distance: 2.98 mi
- average pace: 13:26 (GAP ave pace 13:13)
- splits: 13:35, 13:11, 13:32
- ave HR: 133 BPM - within my target range
- elevation gain: 186 ft (corrected)
- route: Northwest Branch Trail
Health
Unfortunately that very steep hike last weekend in Vermont did something new to my left knee. It's been uncomfortable on the outside of the knee, almost like IT band pain, but it's definitely different. Another reason I only did walking this week - I think it's been improving, and hopefully that will continue. Fortunately the hike didn't seem to really back the prior knee pain under the kneecaps. I've just been really stiff in the knees. Unfortunately today's run did make my knees hurt like previously, although not horribly. Sigh.
The upper hamstring pain, especially on the left, has been improving. In particular, the Romanian deadlifts that I did on Friday went much better than the previous time. It's still quite uncomfortable sitting in a normal chair for very long, though, which is annoying. I've got a couple different cushions that I'm rotating between, but nothing works for long. Hopefully this will continue to improve and get past this.
On Tuesday, I'm having cataract surgery for my left eye. I'll be glad to get it fixed, because the left eye is really cloudy and has lots of glare outside.
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
- Messages
- 1,474
Hope everything goes smoothly for your cataract surgery!
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