Meg, post-run.
Buy-in
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
Skill
- Burgener WU
- OHS
- 10 x PVC
- 10 x 15#
- Pose: Partner calf push
WOD
Run 5k (3.1 miles)
Pilgrim Trails:
- Troll
- Gnome
- Elf
- Ring
(Skip Ent and Hobbit.)
Scaling:
Troll loop only: 1.5k
Troll and Ring: 2.6k
Troll, Gnome and Ring: 3.5k
Cash-out
Stretching
Mobility Homework - Episode 68: Torn Hammie? Fix that thing Scandic Style!
Tear? 1. compression and ice. 2. 24 hrs later, gentle mobilization. create slack around area, upstream and downstream; encourage better tissue formation.
- Reverse ballerina. turn away.
- drape over something, open up the back. (Kstar used a ‘swiss’ ball.)
- Partner stretch. Glute stretch bias on side (upper leg.) Lower leg over partner’s lap, knee bent around. Partner pulls back and up.
- Couch stretch.
- Pain ball roll Hamstring lower insertions.
10 minutes total.
KW: 5k, 27:49
MP: 2.6k, 19:40
SR: 2.6k, 16:59
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!
ReplyDeleteThis 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...
ReplyDeleteForgot 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.
ReplyDeleteMeg, 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.