Sure!

138.4 Had a relaxed morning and a really good stretching/rolling session, but that's about it.

Going to PT this afternoon, but thinking I'll skip the acupuncture treatment on my Achilles as it is feeling pretty good and the last round really made it ache for a few days. Don't want that to mess with my head. I have plenty of other aches to have Dan work on (but not with needles!).
 
138.6 Shoe Hill Loop for me this morning, 3.2 miles. Didn't push hard, just steady at 9 minute miles which is what I plan to run so working on my 'I can do it' mindset for Saturday. It's not like my goal is particularly lofty/speedy but I feel like I am running slowly this year and want to overcome the part of me that would allow and excuse that in a race. Really, what's the point if I don't push myself?
 
137.8 just back/core exercises, rolling, and some stretching. Will do some bike errands in a bit to pick up race bibs and shirts.

Whew - already nasty hot outside and it's only 10 AM. I sure hope our couple of days of 'record breaking heat' doesn't last any longer! I'd like to order something different from the Global Climate Change menu than what we seem to be getting - hotter, drier, and windier.
 
The 10k on Saturday went fairly well, but I'm disappointed to report I missed my goal time by 18 seconds. I really thought I could get under 55 minutes and maybe if I had kicked into gear just a little bit earlier... I don't know. My right hamstring as it attaches to the glut (or whatever happens in there) was moderatly grumpy for the last couple of miles and fairly killed me after the race and all weekend, so I'll be focusing my attention on rehabing that this week!

Avg HR for the race was 171, max HR was 182. Avg pace of 8.9 min miles. Anyway, I was 13/29 in my age group and 121/227 overall.

Sunday we did a recovery walk around Shoe Hill before the heat got totally ridiculous. We tried to run just a little, but my hamstring completely shut down that idea, I couldn't take a normal stride. Back at home we did a mini circuit of pushups, pullups, and step-ups or squats. First round without any weight, but then on subsequent rounds I did step ups (17 inch step) with 10 lbs per hand and third round with 25 lbs/hand. Also did some back extension lifts, toes 2 bar, and one arm hangs - new record of 16 seconds.

Today I can tell I must have run the race on my toes - my calves are darn sore, as is that pesky hamstring. I sent Tom off to run by himself as there was no way I could go, but I did a good yard workout to make that pesky hamstring work and loosen up some . Sets of 20 each leg:
mountain climbers (4)
butt kickers (2)
knees to elbows (3)
kicks w/toes to at least belly heights (2)
squats bodyweight and with 20 lbs (2)
lunges with 20 lbs (2)
down dog side to side jumps (2)

pushups 2 x 12
pullups 5
monkey bars 1 lap
toes 2 bar 5

stretch and roller to work on the bum pains... grrr, I don't need this, I have a hill climb to train for these next 3 weeks!

Saturday weight 137.8
Sunday and Monday 136.6
 
Well done on the run. Missing targets is annoying but drives us forward, usual I will do better, style of motivation.
I tend to find gentle warmed stretches are best thing for recovery, personal experience.
Good luck getting recovered and ready for hill climb.
 
Thanks for the encouragement! I've already been thinking a little bit about what I might do differently in another 10k. We typically go to a family party in September and stay over for a week to hike or rock climb in northern Utah. There is a race we've done the last 2 years, I've always run the 5k because that is fun and easy (and what a kick to get an age group medal despite being as slow as I am - I just happen to be faster than the other 40-49 year old women). Anyway, I've been thinking about the 10k and being able to take another shot at that goal and very likely even knock it down to 54 minutes because of the lower elevation - 2500 feet makes a huge difference.

Meanwhile, 138.2 and a truly terrible run on Saddle Mt today. Felt bad from the start - I'm not much for using "perceived exertion" but today, I perceived I was miserable and despite a variety of different efforts to shift my brain into a better place, it was an exceedingly long 2.75 miles up the mountain to the gate. I was mostly doing 3 minute intervals - 3 minutes of total misery, 3 minutes of walking slower than I should.
36.47 up (worst this year) 364 cals., avg HR 152, max HR 168, HRV 121 (very low)
28.55 down (probably the worst ever - mix of run/walk) 258 cals, avg HR 143, max HR 154

I used the jacuzzi at the gym after I showered and let the water pummel my leg. I have a PT appointment tomorrow. I think I need a decent night's sleep and a day or 2 off. It has been so nasty hot and even at night, the temps haven't really dropped so we just lay sweating in bed - it's icky and sleep is poor. Our summer monsoon is due any day and then we should get some relief.
 
First big rain of the season yesterday and feeling so much better today! Amazing what a good night's sleep will do.

138.6 Bit of walking this morning, jacuzzi pummel, and then PT later today. I'm thinking that if Dan can loosen things up with my hamstring/glut, I can keep it going. A long holiday weekend will be nice as well. Might hike or swim one day, but likely work on home stuff the other 3 days. Really hoping the rain continues and the fire danger drops out of the extreme zone.

T's latest vid - I am sooo far from being able to do this, but I'm claiming it is because I am a foot shorter than he...
 
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Good stuff on the video.

If you like control pull ups try this one, it's suprisingly difficult.
Hands on bar in opposition, knuckles facing opposite ways.
Pull up straight to one side of the bar without twisting.
Twist on the way down so you are facing the opposite side of the bar.
Repeat on alternating sides.

The amount of stabilisers this hits in ways nothing else off the rock does is great.
Looks easy and unimpressive, fells like hell to keep that control throughout. My record on full range wide grip chins is a set of 24, this was barely over half that.
 
I'll give it a try next 'yard workout'. Sounds really difficult, but I always like to work on stabilizers.

7/4: started with a run down and back up the canyon - 2 miles, really easy 10 mm pace, avg HR 147, max 155
Then played on the bars and the slackline:
monkey bar laps: 3
T2B: 20
Dips: 2 sets of 8
Pullups 2 sets of 4
Handstand - I had my HRM on for the workout out of curiosity and was interested that for all the upside down stuff (hangs, handstands) my HR would go to the low 70's, then when I stood back up, it shot up to about 115, stay there for 10 seconds and then slowly drift back down.

Hard labor in between rain showers: clearing brush, digging out rocks

7/5 no workout, but dug out and moved several boulders much heavier than me!

7/6 Shoe Hill Loop clockwise so got in a good uphill/rocky run, then added a little detour to climb a cinder cone and poke around a little bit. 3.3 miles. Old friend (Nic) who will stay with us for a few weeks showed up, so after a good visit, we put him to work helping us with the worst of the remaining boulders.

7/7 Nic wants to get a start on getting in shape and eating "right" while he stays with us (we popped him on the scale: 240lbs, 6 foot, 37% fat), so we started with a yard workout. Slackline too for some fun.
Monkey bars laps: 2
T2B: 21
Kipping pullups 4 sets of 2 (I was wimpy because my hand callouses hurt, so had to do more sets, fewer reps)
Squats with 25 lb weights in each hand, 2 x 8
Dips 2 sets of 8
Pushups 2 sets of 8
Hangs on climbing holds with knee raises
Hula Hoop

7/8 ran 9122B route with Tom this morning, 4.5 miles, 42:45. We were trying for a better time, but got tangled in some nasty mud, I got to chase a bull (T gets really nervous whereas I scare them with my projected evil intent), and the whole run just seemed kind of hard today.

I was able to pick up an opening with my favorite massage person this afternoon, I'm really looking forward to that. Dan's work on my hamstring was a good start, but I need MORE! I'm going to have him do the dry needle acupuncture next week when I see him.
 
Being upside down presents a risk of elevated blood pressure to the brain so pulse is generally lowered a little to compensate, suddenly shifting back upright will need the pressure to be increased and all the areas that needed blood will be screaming for it too.
As fitness bods we think of blood as feeding muscles, the body will always think of the brain first, so if it is worried the rest of the body will suffer.
Still totally safe of course, in fact if you didn't adapt that way it would be time to worry.
 
Mm - I think the best I do for my brain is give it brain candy in the form of fluffy audio books in between the serious stuff. Good that the body handles that care automatically!

Holly (LMT) is every bit as fierce as Dan (PT) when it comes to digging deep - my leg was killing me last evening, but felt great this morning, so I went ahead with planned leg workout, plus we just added 2 more kettle bells to the collection and had to play some with them. 137.4

Body weight squats to warm up 20, then added 20 lb kettle bell for another 20
17 inch step-ups: 20, added 15lb KB and did 10, then 2 more sets of 20 w/15 KB
Pulse lunges, forward lunges, back step lunges, tick/tock lunges 20 each type/each leg
Single leg deads with 20 lb KB, 2 x 10
Pass under lunges with 10 lb KB, lifting bell straight out to shoulder height each side, 2 sets of 8
KB swings with 20 lb KB, single arm swings with 15 lb KB
halos with 10 KB
Side to side lunges with 10lb KB in figure 8, then with 15 lb KB
Mt climbers 25/body weight squats 25 - repeat twice
Pushups 2 x 10
Negative pullups 4 at hold for 8, then slowly lower for 8
tip toe touches on 10 inch box for 50
Various planks working with Nic to discuss position and progressions
Slackline for fun
(Hands are still a bit sore so no real bar work.)
 
136.6 3.3 mile morning run with my guy around Shoe Hill. Pretty good middle 1.1 mile section at 8:10 - likely the best I've done this summer. Hamstring was a little grumpy, but not too bad. Hurts now that I'm at my desk.

Nic (houseguest/friend) walked down the canyon to meet us and we all power-walked back up together. I really hope we can help him get off to a good start and a healthier lifestyle. He says it is what he wants but also says it is so much easier to hang out on the couch reading than to get up and do something.

I'm about 1/3 of the way through it, and really enjoying The End of Overeating by David Kessler, MD and former US Food and Drug Administration Chairman. Scary what food manufacturers and restaurants have done to the food supply and that as a general population so many of us feel the need for "indulgent" and "premium" snacks - gimme some more sugar, fat, and salt!
 
137.2 for me today. Our houseguest Nic had his own guest overnight (flew in from Oregon to see the Grand Canyon), so we postponed our planned run up Saddle Mt (yippee!!!!!) in favor of a yard workout and play with Nic and Courtney. Got to fool around on the trampoline for a bit - it has been too long! and some slackline in between the real workout:

Overhead press 7 x 45lb (was supposed to do another set but more enjoyable play got in the way)
MB 4.5 laps
T2B 22
Pushups 2 sets of 10
Pullups (kipping on the high bar) 4 - did the press, T2B, and monkey bars first and there just wasn't much left in my arms
Mt Climbers 50
KB squats 2 x25 w/15lb bell
KB swings, figure 8's, side lunges - whatever! I'm really liking the KB stuff
Knee raises on the [easy] climbing holds 2 x 8
 
137.6 Saddle Mt run today and it was GOOD! At last. These runs have just been hard and frequently dismal this summer, so it was great to have one where it all clicked. Rain last evening so we slept well, coolish morning, beautiful clear skies and we could see forever as we climbed to 9000 ft, flowers are starting to bloom and the grass is greening up.

Climbing time was nothing special at 34.26 for the 2.75 miles/800 feet, but the fact that it wasn't just a hard slog made me really happy. Avg HR 158, max HR 175, 369 cals. Easy run back down in 25:04. Avg HR 151, max HR 158, and 242 cals.

Mild hamstring/glut grumpies... planning a round of dry needle acupuncture Monday, massage Friday, and the Snowbowl Hill Climb (7.5 miles, 2500 feet of climbing) is Sunday 7/21. Hmm, so tempted to order a new pair of running shoes just on principal... "new shoes make me run fast"
 
Sure! said:
137.2 for me today. Our houseguest Nic had his own guest overnight (flew in from Oregon to see the Grand Canyon), so we postponed our planned run up Saddle Mt (yippee!!!!!) in favor of a yard workout and play with Nic and Courtney. Got to fool around on the trampoline for a bit - it has been too long! and some slackline in between the real workout:

Overhead press 7 x 45lb (was supposed to do another set but more enjoyable play got in the way)
MB 4.5 laps
T2B 22
Pushups 2 sets of 10
Pullups (kipping on the high bar) 4 - did the press, T2B, and monkey bars first and there just wasn't much left in my arms
Mt Climbers 50
KB squats 2 x25 w/15lb bell
KB swings, figure 8's, side lunges - whatever! I'm really liking the KB stuff
Knee raises on the [easy] climbing holds 2 x 8
Click to expand...

You know, a couple years ago I couldn't press 7x45lb. Just trying to dangle a little bit of inspiration in front of you.
 
Goldfish said:
You know, a couple years ago I couldn't press 7x45lb. Just trying to dangle a little bit of inspiration in front of you.
Click to expand...

It's silly, but what I really want to do is handstand pushups - I figure that is sort of like pressing my body weight. Hmm - I have no plans to get any lighter so I guess I better get stronger and stick with the pesky presses.
 
I'd actually love to learn to do handstand push ups, too.

...Of course, if I ever plan to put that desire into action, I should probably relearn how to do handstands, period :p
 
If ever I accomplish any handstand pushups, I am certain my feet will be against a wall and I will NOT consider that a cheat!

On Saturday (138.2) we went for quick and clean (most of our outdoor play is done in the dirt) so we did the kettlebell workout that came with the new bells. Got to admit, I started off feeling a little bit like a cardio bunny but by the end with the sweat beading, legs saying "no more squats" and my arms feeling like I had done more than enough curvilinear rows the bunny feeling was gone and I was just tired, sweaty, and feeling worked over! But, I did the whole workout whereas my spouse did not... of course he had the heavier KB, but he is bigger than me!

Sunday I moved more boulders - just about done with these monsters. The tree was transplanted (hope he makes it!) and these rocks are no longer wedged in the hole, they, along with many others gave way to my relentless prodding and engineering methods to hoist them away.
View attachment 5956

137.4 With the race this coming Sunday, we decided today needed to be our last big hill run, so we did Saddle Mt again. It was another good day ala' Jack Daniels Running Formula: "you should feel it getting easier each week; don't speed up every week" Similar time to Friday, but it did feel easier.
34:42 up (2.75 mi, 800 ft) max HR 172, avg HR 160, 377 cals, HRV 132
23:52 down, max HR 166, avg HR 157, 257 cals, HRV 132

I was reading an article on running downhill in UltraRunner last night and it reminded me that a high step rate and landing a bit forward on the feet is best for speed and yet still pretty easy on the legs as 'braking' is minimized. Ran that way down and it did feel good and I knocked a little time off without feeling that I was working any harder. Too bad there is no downhill in this race...

Dan did an acupuncture session a little while ago - wow - some serious nerve twinges as the needles went in - felt it shoot up through my hip and down to my toes in some cases, others wrapped around my knee. The aching has already started and I hope that means the healing is underway!
 

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136.8 Hamstring and glut feels pretty good today! I can't say I really had a plan for this morning, just playing in the yard, but I'm feeling pleasantly tired so I did something good. We just rehung the speedbag so I'm slowly regaining my coordination on that, but I am slow, dismally slow!

Slackline and speedbag here and there
Monkey Bar laps: 1, 1.5, 1
Shoulder press: 65 lbs x 3 (this is probably a PB...)
Toes 2 Bar: 4, 4, 4, 2
Body weight squats 20, with 15lb KB 20, KB swings 20
Side lunges with KB and figure 8's
Push-ups 2 x 8
Halos with 15KB 8 each direction
Single arm KB swings 20 each side, then alternating
 
Good stuff on new PB.
Years since I have done speedball, pace comes fast once the rythym returns though.
 
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