Week of Apr. 21 - 28, 2024
This was the first of two weeks off from running after my trail race on April 20 (see above in this training log).
My husband and I are going to Hawaii for two weeks in June and will be doing a lot of hiking, so we are going to start working on that around home.
Sunday afternoon: walk outside
- time: 46:39
- distance: 2.2 mi
- ave pace: 21:14
- comments: Flew in from Wisconsin, had to do laundry, etc., and took a walk for steps.
Monday
- After work: walk outside
- time: 10:50
- distance: 0.54 mi
- ave pace: 20:15
- comments: To get enough steps for the day.
- Evening: 2-hr tennis doubles match - my partner and I lost 6-1, 6-1. I really shouldn't have been playing because I had zero energy, but we didn't have anyone else.
Tuesday after work: walk outside
- time: 1:00:14
- distance: 2.95 mi
- ave pace: 20:25
Wednesday after work: walk outside
- time: 1:02:34
- distance: 3.05 mi
- ave pace: 20:32
Thursday
- 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
- After work: walk on treadmill
- time: 43:35
- distance: 2.22 mi
- ave pace: 19:38
- incline: 2%
Friday
- 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
- After work: walk outside
- time: 57:51
- distance: 2.86 mi
- ave pace: 20:09
Saturday
- After breakfast: 90-min tennis doubles practice
- Before lunch: walk on treadmill
- time: 24:47
- distance: 1.26 mi
- ave pace: 19:40
- incline: 0%
- comments: to get enough steps
Sunday: hike!
- T 79 F
- time: 2:46:05
- distance: 6.24 mi
- ave pace: 26:38
- elevation gain: 1260 ft (corrected)
- route: Sugarloaf Mountain in Maryland
Health
Well, the knees are the question. They were feeling pretty good after the race, all things considered. The hike did a number on them, especially the downhill, since the Appalachians have so much "stair-step" hiking with all the rocks. Inclines without "steps" are much better, especially for downhill. I've been putting of going to real PT for them, but now that work is getting less busy, I need to go.
Oddly, I seem to have pulled my left anterior deltoid during the race because it has been quite sore since then. Think lifting your arm for jumping-jacks, but there are all kinds of everyday moves that I notice it for. Hopefully it will work out soon. Tennis does not help it.