Training Log Archive: RASPUTINIn the 30 days ending Jun 30, 2013:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
Note
slept:8.5
laguna beach DOD's
Running 1:14:30 [3] 9.0 mi (8:17 / mi) +431ft 7:55 / mi
shoes: energy boost 6/2013
laguna beach to crystal cove
super chill pace. enjoying my old stomping grounds.
started run with tight achilles and little niggle left of left patella, maybe some itbs or something. gonna roll it and smash it later like a bawss. ez run. feels nice to run in humidity.
super chill pace. enjoying my old stomping grounds.
started run with tight achilles and little niggle left of left patella, maybe some itbs or something. gonna roll it and smash it later like a bawss. ez run. feels nice to run in humidity.
Mobility 30:00 [3]
Strength Training 1:00:00 [3]
Wup walk to gym/10' on bike
ring rows. shoulders good.
3x
5 pullups (progress!!)
50 situps
extra 2 sets of 5 pullups: sweaty slippery no grip
Lat Pulldown Machine
Swiss situps LOFL
ring rows. shoulders good.
3x
5 pullups (progress!!)
50 situps
extra 2 sets of 5 pullups: sweaty slippery no grip
Lat Pulldown Machine
Swiss situps LOFL
PT: R Shoulder SLAP 30:00 [3]
Saturday Jun 29, 2013 #
Note
slept:10.5 weight:191lbs
Running 36:02 [3] 4.0 mi (9:01 / mi) +302ft 8:24 / mi
shoes: energy boost 6/2013
easy slow
107 on thermo
ran on fresh black chipseal pavement
hr 158-162 at "130s" RPE
waterfalls of sweat after. nice shock to the system.
107 on thermo
ran on fresh black chipseal pavement
hr 158-162 at "130s" RPE
waterfalls of sweat after. nice shock to the system.
C • haha 3
Mobility 5:00 [3]
Friday Jun 28, 2013 #
Note
slept:8.0 weight:192lbs
super fired up!
Mobility 10:00 [3]
Cycling (gym bike) 30:00 [3]
active recovery
106 outside
106 outside
Thursday Jun 27, 2013 #
Note
slept:8.0 weight:193lbs
YO
Alla and I will be at Newport Aquatic Center this weekend for a short paddle in the OC-1s. If anyone is interested let me know. I can give a basic canoe paddling lesson for any beginners, whippersnappers or go-getters. Maybe some SUP from there too, don't know if we'll have enough time. Shaping up to be a nice little Sunday.
Alla and I will be at Newport Aquatic Center this weekend for a short paddle in the OC-1s. If anyone is interested let me know. I can give a basic canoe paddling lesson for any beginners, whippersnappers or go-getters. Maybe some SUP from there too, don't know if we'll have enough time. Shaping up to be a nice little Sunday.
Mobility 15:00 [3]
achilles, feet, sides of tibia, etc.
PT: R Shoulder SLAP 15:00 [3]
floor w 5lb db and rolling
Strength Training 1:00:00 [3]
situps x 50
planks x 1:00 (2)
hanging knee raise: 3x10
cable crunch: 120lbs x 20
pullup test: 3 ugly ones. lol
DBell flat bench, sets of 10: 25, 30, 35, 40, 25
Dbell press: 15, 20, 15, 10
Barbell Press( sets of 10): 20, 30, 35, 45
(wow! PR last august was 170lbs)
Incline dbell bench: 45, 55, 65 x 10 ha!
etc
planks x 1:00 (2)
hanging knee raise: 3x10
cable crunch: 120lbs x 20
pullup test: 3 ugly ones. lol
DBell flat bench, sets of 10: 25, 30, 35, 40, 25
Dbell press: 15, 20, 15, 10
Barbell Press( sets of 10): 20, 30, 35, 45
(wow! PR last august was 170lbs)
Incline dbell bench: 45, 55, 65 x 10 ha!
etc
Running 39:56 [3] 5.0 mi (7:59 / mi)
shoes: energy boost 6/2013
tready at WHAC
105 degrees outside
l foot felt some tightness on top, slight L,
above calc?
105 degrees outside
l foot felt some tightness on top, slight L,
above calc?
Wednesday Jun 26, 2013 #
Note
slept:7.0 weight:194lbs
Mobility 5:00 [3]
home LAX ballz n roller
PT: R Shoulder SLAP 10:00 [3]
at gym
Strength Training 1:00:00 [3]
Woodland Hills Athletic Club; Globo Gym #2 this week
warmup treadmill, ran 1 mile, tready was shaking back and forth, so cut it short.
Back Squat volume
sets of 10: 45, 65, 85, 95, 115, 135(5), 95
all ass to grass deep as humanly possible.
BORows dbells. sets of 10: 35, 50, 60, 70
L hand lit up with any dumbbell over 60lbs, felt light tho
air squats between BORows sets of 10
BCC
FAC 45x 55, 40, 35
CAlf raise machine, in honor of today's SCOTUS decison lol
LAt pull down, few sets of 10
Cable Crunches
Pullup attempts between every other set. Shoukder pain free, just super weak. Could only do 2, and barely
then PT exercises
w cables
warmup treadmill, ran 1 mile, tready was shaking back and forth, so cut it short.
Back Squat volume
sets of 10: 45, 65, 85, 95, 115, 135(5), 95
all ass to grass deep as humanly possible.
BORows dbells. sets of 10: 35, 50, 60, 70
L hand lit up with any dumbbell over 60lbs, felt light tho
air squats between BORows sets of 10
BCC
FAC 45x 55, 40, 35
CAlf raise machine, in honor of today's SCOTUS decison lol
LAt pull down, few sets of 10
Cable Crunches
Pullup attempts between every other set. Shoukder pain free, just super weak. Could only do 2, and barely
then PT exercises
w cables
Tuesday Jun 25, 2013 #
Note
slept:8.0 weight:194.5lbs
some good soreness today from squatting. nothing major. oh, how I missed that!
PT: R Shoulder SLAP 30:00 [3]
bands at work. black
Running 49:06 [3] 4.4 mi (11:10 / mi) +1109ft 9:01 / mi
shoes: New Balance 1210 Leadville
Old Topanga backbone climb from OT, to just past 2 mile mark.
Some canyoneering on the way back. Super tight PL, above ankle. wow! both sides, equally. Wore off on the descent and fine hiking/hopping through the canyon walls and boulders.
transformative.
insights.
changing everything, for the better. again!
going to climb, surf, paddle, lift, CF, shoot, MMA
again, and have a better marriage. way funner.
Some canyoneering on the way back. Super tight PL, above ankle. wow! both sides, equally. Wore off on the descent and fine hiking/hopping through the canyon walls and boulders.
transformative.
insights.
changing everything, for the better. again!
going to climb, surf, paddle, lift, CF, shoot, MMA
again, and have a better marriage. way funner.
Monday Jun 24, 2013 #
Note
slept:7.5 weight:193lbs
baseline body comp testing at CSUN today during lunch hour.
Strength Training 30:00 [3]
Thought I would use a 3 day pass at local LA fitness to do some light dumbbell stuff etc. that I cannot do at home. To test the shoulder and hand.
I found myself so grossed out that I literally almost threw up. No pullup bar. No dip bar. No rower. Of course any oly lifting is out of the question, or dropping any weights. Dbells were mismatched, everywhere. Good luck finding two. What a joke. People pay good money for this shit. The place was 90% machines. I would say that "at least they are in the gym and not on the couch" but that barely applies here. I had to get out of there after about 30 minutes.
Did manage to use flat Barbell bench, first time since Jan 3rd, pre-surgery. Hand was ok with light weight up to 95. Shoulder ok just stiff. Super careful to keep scap retracted and stay light.
BBELL FLAT BENCH 45x12, 65x10, 85x10, 95x10. Chest didn't feel like it was working but weight was appropriate for R shoulder. It will take time to get strength back in shoulder to actually "train" it again. Lost so much muscle mass it is shocking.
Have not done any bicep curls in months, also because of surgery. Felt fine today, with light weights. L hand ok. Felt like I could go much heavier, but don't want to risk tweaking shoulder. biceps and forearms have completely disappeared. 12x10, 15x10, 20x10, 25x10, 27.5.x10.
silly light but not worth risking shoulder. That is what originally tore labrum most likely back in 2010 at that gym in Aspen. Stupid 60lb curls at hotel gym.
Supersetted with some overhead dbell presses for the hell of it, also light, 30x10, 35x10, 37.5x10. Only dbells available. ROM is not quite there with R shoulder.
also KBS at home, Alla's 35lb KB.
I found myself so grossed out that I literally almost threw up. No pullup bar. No dip bar. No rower. Of course any oly lifting is out of the question, or dropping any weights. Dbells were mismatched, everywhere. Good luck finding two. What a joke. People pay good money for this shit. The place was 90% machines. I would say that "at least they are in the gym and not on the couch" but that barely applies here. I had to get out of there after about 30 minutes.
Did manage to use flat Barbell bench, first time since Jan 3rd, pre-surgery. Hand was ok with light weight up to 95. Shoulder ok just stiff. Super careful to keep scap retracted and stay light.
BBELL FLAT BENCH 45x12, 65x10, 85x10, 95x10. Chest didn't feel like it was working but weight was appropriate for R shoulder. It will take time to get strength back in shoulder to actually "train" it again. Lost so much muscle mass it is shocking.
Have not done any bicep curls in months, also because of surgery. Felt fine today, with light weights. L hand ok. Felt like I could go much heavier, but don't want to risk tweaking shoulder. biceps and forearms have completely disappeared. 12x10, 15x10, 20x10, 25x10, 27.5.x10.
silly light but not worth risking shoulder. That is what originally tore labrum most likely back in 2010 at that gym in Aspen. Stupid 60lb curls at hotel gym.
Supersetted with some overhead dbell presses for the hell of it, also light, 30x10, 35x10, 37.5x10. Only dbells available. ROM is not quite there with R shoulder.
also KBS at home, Alla's 35lb KB.
Mobility 5:00 [3]
Sunday Jun 23, 2013 #
Note
slept:11.0 weight:194lbs
chafing better. probably will rest.
Strength Training 1:00:00 [3]
back squat main 5-3-2-2-1
155-165-175-185
oh boy. long road back.
extra rubber on bar shoulder hurt w/o it
jrope
155-165-175-185
oh boy. long road back.
extra rubber on bar shoulder hurt w/o it
jrope
Mobility 5:00 [3]
feet
Saturday Jun 22, 2013 #
Note
slept:10.5 weight:194.5lbs
coma sleep. 11-9:40am
Swim 10:00 [3]
condo pool
pain free! ez then hard laps
no pain
pain free! ez then hard laps
no pain
Running 53:51 [3] 7.0 mi (7:42 / mi) +312ft 7:23 / mi
shoes: energy boost 6/2013
EZ
chafing
bleeding
out of commission
F
chafing
bleeding
out of commission
F
11 AM
Mobility 15:00 [3]
more lax ball on feet and achilles. worked achilles all directions, and heel up to gastroc.
Friday Jun 21, 2013 #
Note
slept:7.5
Mrs. C got back from Cleveland earlier (9) than expected (1am) last night, so good sleep. Woke up 10 seconds before alarm again. Makes me wonder about frequencies our brains recognize but we cannot "hear". Feels so good to be back lifting again. Shoulder is fine, only hurts when running after 30min, hand is ok, but seems worse than right after the fall mid-May. No way I can do a pushup position, let alone a pushup. Driving me nuts. Super painful, and limited ROM. Maybe I'll get a 2nd opinion on MRI.
Mobility 10:00 [3]
LAX ball/FEET
PT: R Shoulder SLAP 15:00 [3]
on back on ground on/off foam roller
arms to side with/without 5lb DBell, between 8 and 12:00 positions.
arms to side with/without 5lb DBell, between 8 and 12:00 positions.
Running 36:45 [3] 5.0 mi (7:21 / mi)
shoes: energy boost 6/2013
treadmill
easy, couple miles low steady 135hr
last mile + MAF 150 HR 9mph
breathing same.
gonna hit tready 1x/week to track MAF pace/RPE
gym: no fan, 78 degrees.
easy, couple miles low steady 135hr
last mile + MAF 150 HR 9mph
breathing same.
gonna hit tready 1x/week to track MAF pace/RPE
gym: no fan, 78 degrees.
Strength Training 25:00 [3]
condo complex gym
bar hang/pullup outsode: Hand not ready. gnarly.
indoor machines: (no dbells available)
Cable crunch 80x20, 80x20, 90x12
Machine bench (lol) ? x 12, 12, 12
Lat Pull down ? x 12, 10, 10
just doing bodybuilding type sets bldg volume over next month until full ROM and hand is healed. anyrhing that feels like strength sets 5 & under hurts hamd shoulder. more patience. never want to be this scrawny and weak again.
bar hang/pullup outsode: Hand not ready. gnarly.
indoor machines: (no dbells available)
Cable crunch 80x20, 80x20, 90x12
Machine bench (lol) ? x 12, 12, 12
Lat Pull down ? x 12, 10, 10
just doing bodybuilding type sets bldg volume over next month until full ROM and hand is healed. anyrhing that feels like strength sets 5 & under hurts hamd shoulder. more patience. never want to be this scrawny and weak again.
Thursday Jun 20, 2013 #
Note
slept:7.5 weight:190lbs
got to bed late, asleep by 11, up at 6:30. difficult to wake up, open my eyes. Needed more sleep. weird dreams. ate a massive amount of wild sockeye last night with a Sculpin IPA. BearMode. legs feel really good this morning. achilles feel better than they have in a while. stoked.
C • Bear 3
Strength Training 40:00 [3]
Deadlift
Yates rows
First DL in a while, hand is ok w 185.
kept it light, nos vemos how Hammies/LB feel this wknd. Shoulder felt fine. So stoked to get on the Bbell again.
Yates rows
First DL in a while, hand is ok w 185.
kept it light, nos vemos how Hammies/LB feel this wknd. Shoulder felt fine. So stoked to get on the Bbell again.
Running 1:18:11 [3] 9.2 mi (8:30 / mi) +734ft 7:54 / mi
shoes: Saucony Triumph
upload later
chesebro easy out and back, up/ down canyon
chesebro easy out and back, up/ down canyon
Mobility 5:00 [3]
Just bottoms of feet. Supple leopard fascia.
Wednesday Jun 19, 2013 #
Note
Mrs. C out of town for two nights for a shoot on east coast.
Gonna put in some extra volume and workouts. This will be
biggest week of the year so far. Recover next week.
Gonna put in some extra volume and workouts. This will be
biggest week of the year so far. Recover next week.
Note
slept:7.75 weight:191.6lbs
PT: R Shoulder SLAP 20:00 [3]
at office.
iso on door + ROM/stretch. progress check.
down dog
pec m., etc.
R hand left pocket.
iso on door + ROM/stretch. progress check.
down dog
pec m., etc.
R hand left pocket.
Running 2:10:09 [3] 13.7 mi (9:30 / mi) +1659ft 8:31 / mi
shoes: New Balance 1210 Leadville
slow dirt mulholland-Hub-Eagle Rock-Garapito (!!)
back. 2 small plain water bottles. one small chia/coconut bar at 1:20. def depleted after.
took a few miles for soleus/achilles to loosen. not painful, just "pumped". maybe from all the mobility last night. felt fine after.
easy climb to the turn, then easy to the hub, up to Garapito trailhead. like spinning the granny gear. first time through garapito, and it's almost literally a tunnel through the bush. slow-going both down and up. zig zags down to bottom of the canyon, back up the other side by temescal between "the turn" and The hub. Saw what I think was a sycamore and some aspen trees down there. strange place. off camber and either loose/sandy or rocky. very narrow ST. kind of annoying actually, almost claustrophobic. went through a few spider webs, lost my hat once, dodged a ton of eye-poking branches. cool spot, but I probably won't go back.
exited garapito, downed the chia bar, and shuffled back up to the gate. ran super easy back to the car, last 3 miles in the dark.
shoulder very sore last 40 minutes. pretty painful.
zero muscle soreness before or after.
back. 2 small plain water bottles. one small chia/coconut bar at 1:20. def depleted after.
took a few miles for soleus/achilles to loosen. not painful, just "pumped". maybe from all the mobility last night. felt fine after.
easy climb to the turn, then easy to the hub, up to Garapito trailhead. like spinning the granny gear. first time through garapito, and it's almost literally a tunnel through the bush. slow-going both down and up. zig zags down to bottom of the canyon, back up the other side by temescal between "the turn" and The hub. Saw what I think was a sycamore and some aspen trees down there. strange place. off camber and either loose/sandy or rocky. very narrow ST. kind of annoying actually, almost claustrophobic. went through a few spider webs, lost my hat once, dodged a ton of eye-poking branches. cool spot, but I probably won't go back.
exited garapito, downed the chia bar, and shuffled back up to the gate. ran super easy back to the car, last 3 miles in the dark.
shoulder very sore last 40 minutes. pretty painful.
zero muscle soreness before or after.
Tuesday Jun 18, 2013 #
Note
slept:8.0 weight:192lbs
watched This is the End last night. pretty funny.
achilles/calves still tight. need to keep mobilizing and stretching more often. Shoulder mobility is almost there. L hand still pretty jacked. Will start back on strength this week. never want to be this weak again.
achilles/calves still tight. need to keep mobilizing and stretching more often. Shoulder mobility is almost there. L hand still pretty jacked. Will start back on strength this week. never want to be this weak again.
Strength Training 30:00 [3]
Immediately after run. Garage, right outside garage actually since there is no F'ing room in my tiny garage. Deep breaths.
Air Squat x 3 warmup
Goblet Squat x5 with 20lb KB, then 35lb x 3 sets
Press: single hand with 20lb KB. both shoulders feel fine. L hand ok w/this
Press: Barbell, just the 45lb bar. felt light but movement feels new again to uncoordinated, surgically re-done R shoulder. It's a new shoulder so I need to keep that in mind even when weight feels so light. Sets of 10. Need to higher reps of 8-10 to rebuild some of the shoulder/back muscle mass that is gone.
Happy that L hand allows pressing (at least light) and R shoulder is Green Light. I can do arm circles now, with less and less grinding and zero pain/scary weirdness. 5.5 months since surgery.
Will attempt pushups this week, on knuckles since left hand won't bend/support weight without gnarly pain.
Air Squat x 3 warmup
Goblet Squat x5 with 20lb KB, then 35lb x 3 sets
Press: single hand with 20lb KB. both shoulders feel fine. L hand ok w/this
Press: Barbell, just the 45lb bar. felt light but movement feels new again to uncoordinated, surgically re-done R shoulder. It's a new shoulder so I need to keep that in mind even when weight feels so light. Sets of 10. Need to higher reps of 8-10 to rebuild some of the shoulder/back muscle mass that is gone.
Happy that L hand allows pressing (at least light) and R shoulder is Green Light. I can do arm circles now, with less and less grinding and zero pain/scary weirdness. 5.5 months since surgery.
Will attempt pushups this week, on knuckles since left hand won't bend/support weight without gnarly pain.
Running 50:02 [3] 6.5 mi (7:42 / mi) +249ft 7:26 / mi
shoes: energy boost 6/2013
roads
neighborhood g loop
couple miles in 130s fast turnover, calf stretch
then moved to 140s, low steady felt ez
MAF same old 150 ish
shoes feel weird. definitely too big. think it is affecting my stride.
these are size 11. could go to 10.5 or even 10.
at first achilles were tight. felt a couple tight spots on back/outside of heel, which reminds me to get on the Mobilty and keep fascia happy.
just floating along today, getting form and flow back. so much running lately is up and down steep techy singletrack so it's rare to get some flat running...at all.
neighborhood g loop
couple miles in 130s fast turnover, calf stretch
then moved to 140s, low steady felt ez
MAF same old 150 ish
shoes feel weird. definitely too big. think it is affecting my stride.
these are size 11. could go to 10.5 or even 10.
at first achilles were tight. felt a couple tight spots on back/outside of heel, which reminds me to get on the Mobilty and keep fascia happy.
just floating along today, getting form and flow back. so much running lately is up and down steep techy singletrack so it's rare to get some flat running...at all.
PT: R Shoulder SLAP 15:00 [3]
just stretch straight out to side, lying on back,
then elbow out hand up/down with/without 5lb dell
then elbow out hand up/down with/without 5lb dell
Mobility 20:00 [3]
lacrosse ball epic session on feet, achilles, front/side of lower leg.
foam roll spine/shoulders/ITB, hammies, quads,
More lax ball. really focusing on heels, achilles, plantar fascia, preventive.
went longer than 20mins.
foam roll spine/shoulders/ITB, hammies, quads,
More lax ball. really focusing on heels, achilles, plantar fascia, preventive.
went longer than 20mins.
Monday Jun 17, 2013 #
Note
slept:8.5
soleus/achilles a bit tight
woke up 30 mins before alarm. wide awake. no other soreness at all. feeling good. today "should" be a rest day but I really want to run. good sign.
woke up 30 mins before alarm. wide awake. no other soreness at all. feeling good. today "should" be a rest day but I really want to run. good sign.
Sunday Jun 16, 2013 #
Note
slept:8.0 weight:191lbs
up til 2:30 karaoke dive bar plus extra
chafing yesterday was severe. 6 Ps fail. not sure hiw it will alter today's run. will bring lube.
chafing yesterday was severe. 6 Ps fail. not sure hiw it will alter today's run. will bring lube.
Running 3:18:08 [3] 20.0 mi (9:54 / mi) +2776ft 8:45 / mi
shoes: New Balance 1210 Leadville
well, that escalated rather quickly, didn't it?
more backbone
depletion
hot. dry.
Ron Burgendy sums it up perfectly:
http://youtu.be/Uh7tgX
Little off from staying up to almost 3 the night before. Only had two beers but not used to the late night. Felt fine though, chilling all morning a late afternoon start to the run.
Backbone from Tapia, west up the Piuma parallel section to the bottom of the Saddle Peak singletrack I ran last week. narrow, techy, exposed singletrack. Started at 2:30pm so very hot. Just tried to keep HR low. Stopped for a few seconds a few times when I felt a meltdown coming on. Ran it. Hit the top/Stunt at 1:09. This includes a routefinding fiasco at the start, with some bush-wacking to find the trail. TH is right off Piuma, half a mile from Tapia. This does not match the map. There is an overgrown trail through poison oak however that does match the map. Fun!
Slipped once while climbing the steep ST, landed on my bad hand, on a soft surface. Ouch. Wrist was a little stiff after. I still don't understand how nothing else is injured, it's just a bone bruise, but wrist is still tight and can't lift things or support my weight with the hand.
BB descent: thought I would just blast down, but heat was still bugging me and I wanted to run first 2hrs conservatively. Goal was to just cover 20 mellow trail miles today at a truly easy pace. So kept pace easy, floating along safely. Got back to car at 2hrs even.
There was a tow truck in front of my car, and some ranger talking to people, so I had to get in car and drive down a mile to park on side of road at LV/Mulholland. Whatever. Had full bottles ready to go. Ran out and back through Malibu Cyn park, past bottom of Bulldog and back.
This will be my last under-fueled run for a while. Really needed 40+oz per hour, and barely had it. Total calories: 580. One bottle of one-scoop vitargo/2 salt stick tabs/BCAAs at 1hr20, two bananas at 2hrs10. One clif gel at 2hrs45. The dry heat took it's toll, and it wasn't over 90, except in the canyons. Sometimes I do miss cool, misty long runs in Seattle. Of course when I lived in Seattle I missed San Diego.
more backbone
depletion
hot. dry.
Ron Burgendy sums it up perfectly:
http://youtu.be/Uh7tgX
Little off from staying up to almost 3 the night before. Only had two beers but not used to the late night. Felt fine though, chilling all morning a late afternoon start to the run.
Backbone from Tapia, west up the Piuma parallel section to the bottom of the Saddle Peak singletrack I ran last week. narrow, techy, exposed singletrack. Started at 2:30pm so very hot. Just tried to keep HR low. Stopped for a few seconds a few times when I felt a meltdown coming on. Ran it. Hit the top/Stunt at 1:09. This includes a routefinding fiasco at the start, with some bush-wacking to find the trail. TH is right off Piuma, half a mile from Tapia. This does not match the map. There is an overgrown trail through poison oak however that does match the map. Fun!
Slipped once while climbing the steep ST, landed on my bad hand, on a soft surface. Ouch. Wrist was a little stiff after. I still don't understand how nothing else is injured, it's just a bone bruise, but wrist is still tight and can't lift things or support my weight with the hand.
BB descent: thought I would just blast down, but heat was still bugging me and I wanted to run first 2hrs conservatively. Goal was to just cover 20 mellow trail miles today at a truly easy pace. So kept pace easy, floating along safely. Got back to car at 2hrs even.
There was a tow truck in front of my car, and some ranger talking to people, so I had to get in car and drive down a mile to park on side of road at LV/Mulholland. Whatever. Had full bottles ready to go. Ran out and back through Malibu Cyn park, past bottom of Bulldog and back.
This will be my last under-fueled run for a while. Really needed 40+oz per hour, and barely had it. Total calories: 580. One bottle of one-scoop vitargo/2 salt stick tabs/BCAAs at 1hr20, two bananas at 2hrs10. One clif gel at 2hrs45. The dry heat took it's toll, and it wasn't over 90, except in the canyons. Sometimes I do miss cool, misty long runs in Seattle. Of course when I lived in Seattle I missed San Diego.
PT: R Shoulder SLAP 30:00 [3]
Saturday Jun 15, 2013 #
Running 1:48:03 [3] 12.2 mi (8:51 / mi) +1102ft 8:10 / mi
shoes: New Balance 1210 Leadville
malibu creek state park to paramount ranch and back.
tons of tangents, little out and backs. good recon.
hubris: brought 2 bottles, no cals. could have downed 100oz easy. 40oz/hr seems my minimum. started peppy, last 45 was a SLOG! with steep exposed climbing
there was water at Paramount old western town but skipped it. then the dehydration hit like a wall.
planned on runningfaster but so much to explore, why hurry.
tons of tangents, little out and backs. good recon.
hubris: brought 2 bottles, no cals. could have downed 100oz easy. 40oz/hr seems my minimum. started peppy, last 45 was a SLOG! with steep exposed climbing
there was water at Paramount old western town but skipped it. then the dehydration hit like a wall.
planned on runningfaster but so much to explore, why hurry.
Friday Jun 14, 2013 #
Note
slept:8.0 weight:190lbs
Crap, is it too late to make it to Alaska for 4th of July? Mount Marathon trail race had a runner "disappear" last year. No trace. I want in!!!
http://news.yahoo.com/runners-disappearance-prompt...
http://mmr.seward.com/
http://news.yahoo.com/runners-disappearance-prompt...
http://mmr.seward.com/
Running 1:15:20 [3] 9.3 mi (8:06 / mi) +540ft 7:41 / mi
shoes: energy boost 6/2013
home/road/grass park loops. flat, easy. upload later.
4 miles of park loops, HR 130s
then oxnard out and back to get 9.3.
L knee is there but doesn't bother me. Fine before/after.
B-room stop at 40'
4 miles of park loops, HR 130s
then oxnard out and back to get 9.3.
L knee is there but doesn't bother me. Fine before/after.
B-room stop at 40'
PT: R Shoulder SLAP 10:00 [3]
More shoulder mobility at office. Progress. Did some full ROM windmills for the first time since last year. Constant and never-ending improvement, baby!
Thursday Jun 13, 2013 #
Note
slept:8.5 weight:192lbs
PT: R Shoulder SLAP 30:00 [3]
in office, using door frame, plus bands at home
Running 1:15:20 [3] 7.0 mi (10:46 / mi) +1587ft 8:52 / mi
shoes: New Balance 1210 Leadville
Parked at top of Stunt.
Plan was recon more of the backbone. Did that, plus a half-hour "extra" routefinding LESSON. Ran out of daylight so kept it short. Plan B run, shorter than planned, time-wise.
Found the real backbone turn, much shorter than I thought. You do NOT hit the summit of saddle peak like I was doing before. It has been so long since I rode the actual trail that I forgot. Spent 30 minutes going up, down, across, down 300, up 300, down 300 on all of the very backbone-looking trails. New houses built just adjacent made me wonder for a bit.
NB 1210s still pretty wide. foot moves around in shoe when I step on large rocks, or off camber trails.
The Ultimate Direction PB Vest is slowly falling apart, and the bottles don't want to stay in the chest "bottle pockets", even with the rubber bands. First the zipper pulls came off the back. Then the shoulder tightener cords kept snagging on branches...ON-trail...the bottles bouncing and flying out of the chest pockets is really a bummer. I guess you have to carry less water in them or something.
posted some radical Vines of the trail
http://vine.co/v/blxQKLxlOZ6
techy, tight, steep
Plan was recon more of the backbone. Did that, plus a half-hour "extra" routefinding LESSON. Ran out of daylight so kept it short. Plan B run, shorter than planned, time-wise.
Found the real backbone turn, much shorter than I thought. You do NOT hit the summit of saddle peak like I was doing before. It has been so long since I rode the actual trail that I forgot. Spent 30 minutes going up, down, across, down 300, up 300, down 300 on all of the very backbone-looking trails. New houses built just adjacent made me wonder for a bit.
NB 1210s still pretty wide. foot moves around in shoe when I step on large rocks, or off camber trails.
The Ultimate Direction PB Vest is slowly falling apart, and the bottles don't want to stay in the chest "bottle pockets", even with the rubber bands. First the zipper pulls came off the back. Then the shoulder tightener cords kept snagging on branches...ON-trail...the bottles bouncing and flying out of the chest pockets is really a bummer. I guess you have to carry less water in them or something.
posted some radical Vines of the trail
http://vine.co/v/blxQKLxlOZ6
techy, tight, steep
Wednesday Jun 12, 2013 #
Note
slept:8.5 weight:193lbs
MRI results for broken hook of hamate bone today with orthopedic surgeon. NOT broken! Badly bruised. will still take weeks-months to heal apparently.
Running 55:13 [3] 7.0 mi (7:53 / mi) +758ft 7:09 / mi
shoes: energy boost 6/2013
Dirt Mulholland
PR by a mile, and all 130s bldg to 140s HR.
31:32 up, passed some mountain bikers.
started off 5.50s on return, throttled back
adidas energy boost feel good
so much faster than hokas!!
def progress in fitness. almost back
PR by a mile, and all 130s bldg to 140s HR.
31:32 up, passed some mountain bikers.
started off 5.50s on return, throttled back
adidas energy boost feel good
so much faster than hokas!!
def progress in fitness. almost back
Tuesday Jun 11, 2013 #
Note
slept:8.0 weight:193lbs
woke up several times. weird dreams.
Some good stuff. Actually, shitloads of good stuff:
http://www.irunfar.com/2013/06/peak-performance-an...
Some good stuff. Actually, shitloads of good stuff:
http://www.irunfar.com/2013/06/peak-performance-an...
PT: R Shoulder SLAP 10:00 [3]
Running 1:10:02 [3] 7.0 mi (10:00 / mi) +417ft 9:28 / mi
shoes: Hoka Stinson Evo (Black)
Ahmunson Ranch, 7pm
Mary Loop w/ dope 1track descent.
W MRS. C
Ran at Alla's pace...very slow today, her ITBS was firing. Super slow for 4 miles then left her at car and ran 3 solo towards home on asphalt, my pace! Nice fast turnover steep downhill down victory and valley center. Felt goood.
thought i would give hokas one last chance. laces blew out, and medial midsole is toast. lame
Mary Loop w/ dope 1track descent.
W MRS. C
Ran at Alla's pace...very slow today, her ITBS was firing. Super slow for 4 miles then left her at car and ran 3 solo towards home on asphalt, my pace! Nice fast turnover steep downhill down victory and valley center. Felt goood.
thought i would give hokas one last chance. laces blew out, and medial midsole is toast. lame
Monday Jun 10, 2013 #
Note
weight:195lbs
legs good this a.m
l knee slightly sore, l achilles (higher) tight...but just average tightness for last week. surprised my legs feel this good today; maybe since pace was slow. extra lax ball and rolling mobility work on whole body today.
l knee slightly sore, l achilles (higher) tight...but just average tightness for last week. surprised my legs feel this good today; maybe since pace was slow. extra lax ball and rolling mobility work on whole body today.
PT: R Shoulder SLAP 1:00:00 [3]
shoulder PT
5lb dbell on back up/down, angles. overhead. nice progress.
push/relax/test/retest.
coming along nicely.
also
extra MOB work on legs/core
did more LAX ball mob'ing than ever along both sides tibia, Achilles,
gast/soleus, foot. L Achilles very sore at first (just at/above ankle) but released a bit after a few minutes of LAX balling. L top of Achilles clicks a bit after longest runs. will go back to more calf stretch and raises/slow negatives on stair.
some rolling of calf, not much hammy. ended w/ pigeon.
need to be careful not to use left hand for anything, hard to avoid since I have been avoiding using my RIGHT hand/arm since January so often.
5lb dbell on back up/down, angles. overhead. nice progress.
push/relax/test/retest.
coming along nicely.
also
extra MOB work on legs/core
did more LAX ball mob'ing than ever along both sides tibia, Achilles,
gast/soleus, foot. L Achilles very sore at first (just at/above ankle) but released a bit after a few minutes of LAX balling. L top of Achilles clicks a bit after longest runs. will go back to more calf stretch and raises/slow negatives on stair.
some rolling of calf, not much hammy. ended w/ pigeon.
need to be careful not to use left hand for anything, hard to avoid since I have been avoiding using my RIGHT hand/arm since January so often.
Sunday Jun 9, 2013 #
Note
slept:10.0 weight:189lbs
long run today Backbone from Topanga/Trippet
waiting for temp to get over 80. mid-afternoon stArt
marine layer keeping it too cooll!
waiting for temp to get over 80. mid-afternoon stArt
marine layer keeping it too cooll!
PT: R Shoulder SLAP 15:00 [3]
Running 4:02:03 [3] 23.7 mi (10:13 / mi) +3327ft 9:01 / mi
shoes: New Balance 1210 Leadville
Backbone Long Run.
Topanga Canyon/Trippet trailhead to Will Rogers out and back on the 'bone.
Carried 120+oz in UD PB vest. Tried to keep pace easy, yogging. Impossible to do so on many of the short stabber climbs. Shortened stride to keep HR lower. Felt pretty rough on return.
very low carbohydrate dinner night before, and very low carb before
the run on the day. no carb during run until 1hr30. started at 3pm.
legs a bit junky and tight on return, last bit of the climb: hips/knees.
L knee clicked loudly a couple times, with a twinge.
didn't roll my ankle once...must be a record! No bathroom stops either. Double PR.
NB 1210s are so wide, foot slides around in shoes when you step on the side of a rock, even though I sized down to 10s. No blisters, however.
After the slog from Will Rogers to The Hub, and quick stop to switch bottles from pack to front, felt fine... Moved well across/after eagle rock thru musch camp. Ran right past car on Entrada and added extra loop on trail to get 60m for the week. OCD.
Used to do that 20yrs ago with Todd Braje and the team in high school in Michigan City, Indiana. ...sometimes when we wanted extra time during XC practice...running around cars in parking lots, laughing.
Fuel: one bottle vitargo 560cal w 2 salt stick tabs and 3 BCAA mixed. Still need to get more dialed on the PB vest. Some parts are ripping off easily. Need to do some mods. Better for holding gels and tabs than accessing flasks, hip pouches are too far back, inconvenient even if I did have normal range of motion with my r shoulder and a non-broken L hand.
carried 5 bottles, refilled all, finished dry.
never felt any salt around mouth, thought I was drinking too much/headed for hyponatremia but was just super thirsty 240oz plus extra at the two fountans. over 250oz of fluids.
warm/dry day. could have had more water from wake-up to run start at 3pm. goal was to get tired and depleted, but not injured.
mission accomplished!
Topanga Canyon/Trippet trailhead to Will Rogers out and back on the 'bone.
Carried 120+oz in UD PB vest. Tried to keep pace easy, yogging. Impossible to do so on many of the short stabber climbs. Shortened stride to keep HR lower. Felt pretty rough on return.
very low carbohydrate dinner night before, and very low carb before
the run on the day. no carb during run until 1hr30. started at 3pm.
legs a bit junky and tight on return, last bit of the climb: hips/knees.
L knee clicked loudly a couple times, with a twinge.
didn't roll my ankle once...must be a record! No bathroom stops either. Double PR.
NB 1210s are so wide, foot slides around in shoes when you step on the side of a rock, even though I sized down to 10s. No blisters, however.
After the slog from Will Rogers to The Hub, and quick stop to switch bottles from pack to front, felt fine... Moved well across/after eagle rock thru musch camp. Ran right past car on Entrada and added extra loop on trail to get 60m for the week. OCD.
Used to do that 20yrs ago with Todd Braje and the team in high school in Michigan City, Indiana. ...sometimes when we wanted extra time during XC practice...running around cars in parking lots, laughing.
Fuel: one bottle vitargo 560cal w 2 salt stick tabs and 3 BCAA mixed. Still need to get more dialed on the PB vest. Some parts are ripping off easily. Need to do some mods. Better for holding gels and tabs than accessing flasks, hip pouches are too far back, inconvenient even if I did have normal range of motion with my r shoulder and a non-broken L hand.
carried 5 bottles, refilled all, finished dry.
never felt any salt around mouth, thought I was drinking too much/headed for hyponatremia but was just super thirsty 240oz plus extra at the two fountans. over 250oz of fluids.
warm/dry day. could have had more water from wake-up to run start at 3pm. goal was to get tired and depleted, but not injured.
mission accomplished!
Saturday Jun 8, 2013 #
Note
slept:9.0 weight:189lbs
good sleep. alla's dad in town. hiking this a.m. run will have to wait til later rhis evening. long run tomorrow.
picked up some adidas energy boost road shoes
picked up some adidas energy boost road shoes
PT: R Shoulder SLAP 1:00:00 [3]
Hike 1:49:00 [3] 4.4 mi (24:46 / mi) +905ft 20:44 / mi
shoes: New Balance 1210 Leadville
MCSP wirh Alla and Anatoly
Running 1:32:50 [3] 11.2 mi (8:17 / mi) +736ft 7:48 / mi
shoes: energy boost 6/2013
MCSP Solo a few hrs after the hike, and Quest For Speedo for Anatoly. He will ONLY wear a speedo at the beach; refuses to wear shorts. #duh!
first run in adidas energy boost.
short steep runnable bushwack between mcsp and paramount ranch
first run in adidas energy boost.
short steep runnable bushwack between mcsp and paramount ranch
Friday Jun 7, 2013 #
Note
slept:7.5 weight:189lbs
alla's dad anatoly in town unexpectedly, late arrival last night.
legs feel great, like I didn't run yesterday. better than before yesterday's run. good sign as the mileage ramps up. cool!
I know what I want to do next time I'm in Zion. I'll need a few teammates to get this done: http://blog.ultimatedirection.com/zironman/#more-9...
legs feel great, like I didn't run yesterday. better than before yesterday's run. good sign as the mileage ramps up. cool!
I know what I want to do next time I'm in Zion. I'll need a few teammates to get this done: http://blog.ultimatedirection.com/zironman/#more-9...
PT: R Shoulder SLAP 30:00 [3]
Note
.
late MRI.
alla's dad in town
=no run today
late MRI.
alla's dad in town
=no run today
Thursday Jun 6, 2013 #
Note
slept:8.0 weight:190lbs
PT: R Shoulder SLAP 10:00 [3]
ext/int ROM, w and w/o dbell
rubber band diaganol chop, ext/int, pull downs etc.
rubber band diaganol chop, ext/int, pull downs etc.
Running 1:42:08 [3] 12.0 mi (8:31 / mi) +1087ft 7:50 / mi
shoes: New Balance 1210 Leadville
cheseboro
first run in NB 1210 Leadville shoes.
eeeasy up, flow down
nice steep techy canyon singletrack with desert views
just what dr ordered. shoulder very sore almost the whole time.
first run in NB 1210 Leadville shoes.
eeeasy up, flow down
nice steep techy canyon singletrack with desert views
just what dr ordered. shoulder very sore almost the whole time.
Wednesday Jun 5, 2013 #
Note
slept:8.0 weight:191lbs
Wearing the soft cast on hand/wrist until MRI. Legs good this morning, R shoulder more sore than usual. Need to keep at the PT at home.
Running 50:36 [3] 6.2 mi (8:10 / mi) +254ft 7:51 / mi
shoes: Saucony Triumph
from home, 7:30pm. G loop. asphalt.
Alla migraine, late start.
first run without Hokas in a month~
took it super ez for 3.5 miles the. steady, normal
turnover. felt great running in "normal" shoes. turnover more natural.
saucony triumph 10s, year old, less broken down than 1 month old hokas
Alla migraine, late start.
first run without Hokas in a month~
took it super ez for 3.5 miles the. steady, normal
turnover. felt great running in "normal" shoes. turnover more natural.
saucony triumph 10s, year old, less broken down than 1 month old hokas
PT: R Shoulder SLAP 20:00 [3]
shoukder sore and grinding today, some popping when reaching up, elbow fwd. still, made progress. lying on roller, 12:00-8:00 touching ground after 15min
Tuesday Jun 4, 2013 #
Note
slept:8.0 weight:191lbs
dead tired last night. bit sore,
hammies feel tight.
going to spend less time sitting whenever possible. stretch n' roll more, up and downstream. last night felt some inflammation in r knee under cap, but went away/popped with repeated extension. fluid? shoulder can handle squat/DL as of a few weeks ago. hand cannot, now. Not sure why I was slacking off. Now with hand issue, DL is a no-go for a while.
hammies feel tight.
going to spend less time sitting whenever possible. stretch n' roll more, up and downstream. last night felt some inflammation in r knee under cap, but went away/popped with repeated extension. fluid? shoulder can handle squat/DL as of a few weeks ago. hand cannot, now. Not sure why I was slacking off. Now with hand issue, DL is a no-go for a while.
Note
.
orthopedic surgeon appt/XRAY for wrist: probable hook of hamate fracture. soft cast for now. MRI soon. 6 weeks in either air cast or hard cast depending on MRI.
http://www.orthobullets.com/hand/6035/hook-of-hama...
orthopedic surgeon appt/XRAY for wrist: probable hook of hamate fracture. soft cast for now. MRI soon. 6 weeks in either air cast or hard cast depending on MRI.
http://www.orthobullets.com/hand/6035/hook-of-hama...
Running 1:03:06 [3] 7.0 mi (9:01 / mi) +572ft 8:22 / mi
shoes: Hoka Stinson Evo (Black)
pierce college XC trails
super easy w tight legs
took 45 for hammies to release. wow!
better after.
Hokas are done! Cushioning completely unevenly worn out at ball of foot, totally noticeable as soon a I put them on, also the outsole seems to be OK, but concave in the same spot the EVA is worn internally. Never seen that before, in decades, 24+ yrs of buying different running shoes.
Maybe i woukd buy another pair for the end of a 100 miler or ultra or soft sand/snow, but for $170 they should last longer than ~180 trail miles.
They didn't even make it to 200 miles, and 90% trail miles!?!?!
wrist ok as long as I kerp it in brace.
r shoulder sore and tight as usual.
super easy w tight legs
took 45 for hammies to release. wow!
better after.
Hokas are done! Cushioning completely unevenly worn out at ball of foot, totally noticeable as soon a I put them on, also the outsole seems to be OK, but concave in the same spot the EVA is worn internally. Never seen that before, in decades, 24+ yrs of buying different running shoes.
Maybe i woukd buy another pair for the end of a 100 miler or ultra or soft sand/snow, but for $170 they should last longer than ~180 trail miles.
They didn't even make it to 200 miles, and 90% trail miles!?!?!
wrist ok as long as I kerp it in brace.
r shoulder sore and tight as usual.
Monday Jun 3, 2013 #
Note
slept:7.5 weight:189lbs
woke up at 1:15am, wide awake. odd. back to sleep til birds woke me up at 6. legs good, due to easy pace yesterday especially on long downhills.
PT: R Shoulder SLAP 10:00 [3]
Cycling (MTB) 1:15:01 [3] 12.3 mi (9.8 mph) +947ft
ActRecovery spin up Victory climb, Ahmunson ranch
L hand very uncomfortable, need xray asap. cant carry bike with left fingers.
L hand very uncomfortable, need xray asap. cant carry bike with left fingers.
Sunday Jun 2, 2013 #
Note
slept:8.0 weight:194lbs
deep sleep. woke up 3hrs earlier than planned 6:45. wide awake. body: bueno
iced L wrist/hand last night. couldn't sleep as it was too painful. odd that it is getting worse after 3 weeks. hanging form pullup bar seeemed to make it worse. maybe a small fracture or tear that got worse with load.
Noticed knees have zero pain walking up steps. I can't remember the last time I could say that. Months.
GPTV hour-long sit-down interview with Mark Allen:
http://www.youtube.com/watch?v=HeAQi532f2M
iced L wrist/hand last night. couldn't sleep as it was too painful. odd that it is getting worse after 3 weeks. hanging form pullup bar seeemed to make it worse. maybe a small fracture or tear that got worse with load.
Noticed knees have zero pain walking up steps. I can't remember the last time I could say that. Months.
GPTV hour-long sit-down interview with Mark Allen:
http://www.youtube.com/watch?v=HeAQi532f2M
Running 2:45:02 [3] 16.7 mi (9:53 / mi) +2770ft 8:32 / mi
shoes: Hoka Stinson Evo (Black)
Easy pace, but steady on Bulldog, just steep...ran all of it.
Bulldog loop at malibu canyon SP plus some extra exploring, some non-intentional.
Bushwacking at Tapia to barbwire fenced-in buildings, out and back through overgrown tunnels and prickers. Also enjoyed some short out and back scouting tangents. nice sunday yog, did not walk on bulldog but hard to keep HR down near the top (44 min climb). Muggy 80s and windless heat at the start of bulldog, but very nice and cool in the foggy mist up top on backbone. Hit bottom of bulldog in 28, top in 1:12. Sweating so much in the sun/heat that it was almost pouring off the brim of my visor. Felt fine, but definitely noticed the sweat rate.
Brought two plain bottles, one with powdered coconut water (barely noticeable) and one double serving of Vitargo 560cals/two salt stick tablets. Started drinking just before top of Bulldog. Hit the Vitargo at 100 minutes/1hr40. Never had any lows or energy drops, but noticed the Vitargo hit me before the descent along Malibu Cyn. I forgot what that feels like. Just like red bull. nice. No FEIN/caffeine today since I was finishing near 8pm, plus exceedingly casual pace.
Parked at Mulholland/Las Virgenes intersection and rand down road and through park to access Crags Rd. Saw some coyote, dear w/young spotted fawn, and a few humans up top climbing on the rock.
Running again through the cool misty clouds where I had suffered a few weeks ago in sweltering heat on the top of Puerco climb/ridge was sweet revenge.
Plan was to get 20 miles/3hrs easy but this felt right today. gotta stay injury free as I build back up. Chafing was just starting to bleed by the end, and it usually takes a few days to heal. Finished around 7:45pm, sunset.
wore the silly salomon s-lab compression shorts with built in liner...to avoid chafing. ironically had the worst chafing in many years. years! awful. if i went out for 2 more miles i woild have been a bloody mess. 5"X1.5 inch red puffy painful stripes on each side. good times!
Next long run I'll just wear shorts but bring extra lube.
HOKAs: interestingly, I could feel small rocks underfoot by end of the run. Less than 200 miles on these. The wannabe salomon laces blew out a week ago but I haven't replaced them yet. Just the sheeth, but they still loosen. If I wasn't running so slowly/mellow right now this would be a major issue. I'll cut them off and install shoe laces today.
Bulldog loop at malibu canyon SP plus some extra exploring, some non-intentional.
Bushwacking at Tapia to barbwire fenced-in buildings, out and back through overgrown tunnels and prickers. Also enjoyed some short out and back scouting tangents. nice sunday yog, did not walk on bulldog but hard to keep HR down near the top (44 min climb). Muggy 80s and windless heat at the start of bulldog, but very nice and cool in the foggy mist up top on backbone. Hit bottom of bulldog in 28, top in 1:12. Sweating so much in the sun/heat that it was almost pouring off the brim of my visor. Felt fine, but definitely noticed the sweat rate.
Brought two plain bottles, one with powdered coconut water (barely noticeable) and one double serving of Vitargo 560cals/two salt stick tablets. Started drinking just before top of Bulldog. Hit the Vitargo at 100 minutes/1hr40. Never had any lows or energy drops, but noticed the Vitargo hit me before the descent along Malibu Cyn. I forgot what that feels like. Just like red bull. nice. No FEIN/caffeine today since I was finishing near 8pm, plus exceedingly casual pace.
Parked at Mulholland/Las Virgenes intersection and rand down road and through park to access Crags Rd. Saw some coyote, dear w/young spotted fawn, and a few humans up top climbing on the rock.
Running again through the cool misty clouds where I had suffered a few weeks ago in sweltering heat on the top of Puerco climb/ridge was sweet revenge.
Plan was to get 20 miles/3hrs easy but this felt right today. gotta stay injury free as I build back up. Chafing was just starting to bleed by the end, and it usually takes a few days to heal. Finished around 7:45pm, sunset.
wore the silly salomon s-lab compression shorts with built in liner...to avoid chafing. ironically had the worst chafing in many years. years! awful. if i went out for 2 more miles i woild have been a bloody mess. 5"X1.5 inch red puffy painful stripes on each side. good times!
Next long run I'll just wear shorts but bring extra lube.
HOKAs: interestingly, I could feel small rocks underfoot by end of the run. Less than 200 miles on these. The wannabe salomon laces blew out a week ago but I haven't replaced them yet. Just the sheeth, but they still loosen. If I wasn't running so slowly/mellow right now this would be a major issue. I'll cut them off and install shoe laces today.
Saturday Jun 1, 2013 #
Note
slept:10.5 weight:192lbs
great zombie sleep. slept in until 9:30. Over 100 degrees today.
resting/icing/elevating/ibuprofening my R tibialis yesterday apparently worked. last time I had this "injury" it took many many weeks to resolve and got worse, with crepitus you could hear. gonna let it dictate my running plans. So far, it has disappeared miraculously. WEIRD!
resting/icing/elevating/ibuprofening my R tibialis yesterday apparently worked. last time I had this "injury" it took many many weeks to resolve and got worse, with crepitus you could hear. gonna let it dictate my running plans. So far, it has disappeared miraculously. WEIRD!
Running 1:30:52 [3] 9.1 mi (9:59 / mi) +1312ft 8:47 / mi
shoes: Hoka Stinson Evo (Black)
Malibu Creek State Park.
I love this place. Just as close as every other trailhead, but I have been
a creature of habit lately. Need to spend more time here instead.
Went the wrong way starting off, and turned back on what I thought would converge with grassland. Totally overgrown and gnarly mud/stream crossing with garbage I didn't want to touch. Went back around down road/park entrance to Crag's road, cutaround climb with bitchin view of Rock lake, down to climbing area, scrambled up for a few photos of the lake/climbing recon. Some additional scrambling but wanted to get back to running. Steep loose junk to high road, down to the Dam, out and back. then over to MASH (more photos), out and back to hidden hut (can you get down to climbing area by bushwacking/straight-lining here?
Lots of bush wack, scrambling, routefinding. good nav practice.
some very steep and loose, using hands. Jank left wrist/hand was fine.
easy pace w some farlekky interludes. Legs feeling great, holding back. Bit tired by end, from scrambleage.
Photo/description of cool traverse/climbing area:
http://www.hikespeak.com/trails/malibu-creek-gorge...
I love this place. Just as close as every other trailhead, but I have been
a creature of habit lately. Need to spend more time here instead.
Went the wrong way starting off, and turned back on what I thought would converge with grassland. Totally overgrown and gnarly mud/stream crossing with garbage I didn't want to touch. Went back around down road/park entrance to Crag's road, cutaround climb with bitchin view of Rock lake, down to climbing area, scrambled up for a few photos of the lake/climbing recon. Some additional scrambling but wanted to get back to running. Steep loose junk to high road, down to the Dam, out and back. then over to MASH (more photos), out and back to hidden hut (can you get down to climbing area by bushwacking/straight-lining here?
Lots of bush wack, scrambling, routefinding. good nav practice.
some very steep and loose, using hands. Jank left wrist/hand was fine.
easy pace w some farlekky interludes. Legs feeling great, holding back. Bit tired by end, from scrambleage.
Photo/description of cool traverse/climbing area:
http://www.hikespeak.com/trails/malibu-creek-gorge...