I did this two years ago, and had some good results from core work and over all strengthening...fewer injuries, form holding up longer during epic runs, etc... This past year, well, not so much...
So, a new commitment.
In that spirit, I hit the gym twice this week, but really only hit the weights once, which was Saturday evening. After a six-mile treadmill run (8:30; 7:30x2; 6:30; 8:30x2), I stepped into the squat rack (3 easy sets of 10 reps at 135 lbs), 3 sets of lunges with dumbells, then onto the hip abductor machine and the quad raise machine. (Then the sauna.) Figured that was enough for a start. Didn't want to be too sore for the Sunday morning long run.
Today's long(ish) run was 16 easy miles (2:34; 1,672 feet o' elevation gain) with Steve F. looping southeast from Elk Meadow's lower lot through the Ridge subdivision and into hills above Kittredge via an unmarked connector. Once down to Bear Creek, we ran a few miles through a neighborhood and into O'Fallon Open Space before ascending Kerr Gulch Road and sneaking back into the Ridge via another unmarked connector. Jogged back to the cars via roads through the Ridge and Hiwan 'hoods.
The pace was very easy, but it didn't feel that way. After the first six miles, my glutes and groin muscles were barking at me, "Why the squats and the hip abductor machine before a long run, you idiot?!"
Still, made it through the run. Everything will feel much better, and I'll be glad to have the first workout soreness bit done. Eager to see if I can stick with the plan. I'm sure it will pay dividends by the time summer rolls around. Wouldn't mind some additional muscle strength for that double crossing of Hope Pass.
Headed out in mid-afternoon for a hike in the Mt. Vernon/Beaver Brook Open Space off the Genessee Exit off I-70 with J and C, along with Cisco and Maya. We did a bunch of exploring down an old two-track, which C named the "Old Bridge Road" for the rotten remains of an old bridge we came across. We probably hiked a good four miles with a significant amount of on and off-trail elevation gain. We had a really great time...letting the dogs roam, romp and explore while we did the same. Good times.
|Juniper berries. Photo: CP|
|C & J and Cisco.|