Monday, November 1, 2010

5k Run

Meg, post-run.

CFE Warmup
  • 15 x Random Hand Push-Ups
  • 10 - 20 Alternating Plank Lunge
  • 10 - 20 Alternating Open Chest Plank Lunge
  • 10 - 20 Alternating Plank Lunge to Perfect Squat
  • 10m fwd & back Walking Downward Dog
  • 10 each way Foot Rolls
  • 10 -20 Bent Leg Toe Touch
  • 10 each side Foot Rocks
  • 10 each side Foot Grab and Touch
  • Burgener WU
  • OHS 
    • 10 x PVC
    • 10 x 15#
  • Pose:  Partner calf push
Run 5k (3.1 miles)
Pilgrim Trails:
  • Troll
  • Gnome
  • Elf
  • Ring
(Skip Ent and Hobbit.)
Troll loop only: 1.5k
Troll and Ring: 2.6k
Troll, Gnome and Ring: 3.5k
Tear? 1. compression and ice. 2. 24 hrs later, gentle mobilization. create slack around area, upstream and downstream; encourage better tissue formation.

  1. Reverse ballerina. turn away.
  2. drape over something, open up the back. (Kstar used a ‘swiss’ ball.)
  3. Partner stretch. Glute stretch bias on side (upper leg.) Lower leg over partner’s lap, knee bent around.  Partner pulls back and up.
  4. Couch stretch.
  5. Pain ball roll Hamstring lower insertions.

10 minutes total.

KW: 5k, 27:49
MP: 2.6k, 19:40
SR: 2.6k, 16:59



  1. This was great. It reminded me of my HS cross days. I'm happy with the time too; I cut almost a minute off of my last time on these trails, plus the distance was a hair longer. Hoo-wah!

  2. This was a nice change of scenery. I found this pretty tiring, which is weird since it was a short distance...but still getting over sinus/ear infection mania I guess. Looking forward to skiing it soon! Also day 8 of the paleo challenge. Had a slight diversion on day 6, but other than that been pretty diligent. Haven't noticed any major changes...except that I am a bit moodier than usual...hmmm...

  3. Forgot to note that I used my metronome for this run and set it at 92 bpm. I was able to keep this rate throughout. I'll reference this the next time that we do a 5K.
    Meg, hang in there. It takes a few weeks for your body to "convert" to the new metabolism. It is so worth it when it finally happens.


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