Testing out the body after a couple days off and a trip to see a Dr. Richey for a bit of physical therapy.
Time: 1:04
Distance: 5.02 miles
Effort: Easy
Body: Poor
Weather: Sunny and cool
Got back from Washington, D.C. late Thursday morning and headed straight to Boulder for a session with Dr. Richey at High Altitude Spine and Sport. Somewhere, sometime last week I tweaked something connecting my lower back and left hip, which has left me pretty much aching all the time and grunting with just about any movement.
The PT session was good, with Richey working all sorts of tendons, muscles, capsules and who-knows-what-else buried deep in the netherworld of my insides. We wrapped up the session with the application of some k-tape above my left pelvic bone.
By Friday, though, I was more sore than ever...no doubt due to the prodding and miscellaneous adjustments. Out I went, though.
With Maya (the dog) in tow, or maybe it was the other way around, we set off from the parking lot across the road from Mt. Sanitas and ran up the Dakota Ridge Trail to the top of the valley then continued on up to the Sanitas summit via the East Ridge Trail. Legs felt OK and the breathing was easy, but there was just too much tension in the mid-section. I presume everything is tight as assorted muscles contract to protect whatever is out of place.
From the summit, we descended down toward the northwest to Sunshine Canyon via a series of social trails, then jogged down the road a bit before picked up the nice singletrack trail that parallels the road on the south side. Cruised back to the truck from there.
Overall, glad to be out...not glad to be hurtin' so bad, though.
1,394 feet o' elevation gain.
Showing posts sorted by relevance for query Richey. Sort by date Show all posts
Showing posts sorted by relevance for query Richey. Sort by date Show all posts
Friday, March 25, 2011
Friday, January 7, 2011
Kicking Off 2011
Another catch-up post to keep the log up-to-date. Here's the run-down on the first six days o' 2011.
Saturday, January 1 - 6 miles in 55 minutes. Easy run on the roads of the Hiwan and The Ridge subdivisions with DW. Good to kick off the new year with a chilly run with a good friend.
Sunday, January 2 - 12.23 miles in 2:07. Breckenridge. Had to cruise up early to Frisco to pick up my son who stayed overnight with some friends at a condo there. I had planned on running the bike paths around Frisco, but they weren't plowed. Should have guessed...I guess.
Drove over to Breckenridge and parked at the east end of downtown and started running. I cruised up through the completely empty downtown (it was about 6:30 a.m. and -12 degrees!). Ended up running up through a couple neighborhoods of condos and mountain houses up towards the ski area. I soon left the dense development behind and ran up Spruce Creek Road. This relatively lightly-travelled road eventually dead-ended at a big snow pile at the Spruce Creek Trailhead on national forest land.
This trailhead accesses Francie's Cabin, one of the Summit Huts Association huts, some great lakes and several 13'ers. I ran up a well-packed xc ski trail for about 1.5 miles to the intersection with the Wheeler Trail. I paused for a bit here to take in the amazing views around me (listening all the while to the distant BOOMS from ski area avalanche control work).
I then turned around and ran back to the car. Cold morning! The hot tub and pool and the Breck rec center that followed was much welcomed!
Monday, January 3 - 8 miles. Treadmill. A busy day meant an evening run on the treadmill at the Buchanan Rec Center. Did two miles at 8:00; 3 miles at 7:00 and three more at 8:00. Easy.
Wednesday, January 4 - 6.06 miles 1:22. Green Mountain, Boulder. First jaunt of the new year up Boulder's Green Mountain. Ran from the Gregory Parking lot. Noted that a car with Alaska plates was getting a ticket just as I was heading up Gregory Canyon. Temps were perfect. Ran in shorts and a heavy tech shirt. No traction needed on the ups. Ran easy up the backside. Summited in about 44 minutes. Used traction on the descent. Had to take a detour near the intersection with Greenman due to some tree removal work being done by some OSMP workers.
Thursday, January 5 - Had my second PT appointment with Richey Hansen at High Altitude Spine and Sport. More work today on my right hip/adductor/lower ab and left calf/foot. I'm making very good progress. The Active Release Therapy and Graston work he's doing is showing very solid results with me. The raging pain in my left heel is nearly gone...just post-run achiness that goes away overnight - and even that seems to be easing. Lower ab tear/strain/whatever also seems to be getting better. Still too fragile for core work, but I regularly have runs now where I don't think about it. Cautiously optimistic on that. I highly recommend Richey...very knowledgeable, listens first, knows his sh** and explains everything.
Had plans for another Green Mountain jog, but took PT's advice to give the foot/ab a rest post-treatment. Wasn't an easy decision...
Saturday, January 1 - 6 miles in 55 minutes. Easy run on the roads of the Hiwan and The Ridge subdivisions with DW. Good to kick off the new year with a chilly run with a good friend.
Sunday, January 2 - 12.23 miles in 2:07. Breckenridge. Had to cruise up early to Frisco to pick up my son who stayed overnight with some friends at a condo there. I had planned on running the bike paths around Frisco, but they weren't plowed. Should have guessed...I guess.
Drove over to Breckenridge and parked at the east end of downtown and started running. I cruised up through the completely empty downtown (it was about 6:30 a.m. and -12 degrees!). Ended up running up through a couple neighborhoods of condos and mountain houses up towards the ski area. I soon left the dense development behind and ran up Spruce Creek Road. This relatively lightly-travelled road eventually dead-ended at a big snow pile at the Spruce Creek Trailhead on national forest land.
This trailhead accesses Francie's Cabin, one of the Summit Huts Association huts, some great lakes and several 13'ers. I ran up a well-packed xc ski trail for about 1.5 miles to the intersection with the Wheeler Trail. I paused for a bit here to take in the amazing views around me (listening all the while to the distant BOOMS from ski area avalanche control work).
I then turned around and ran back to the car. Cold morning! The hot tub and pool and the Breck rec center that followed was much welcomed!
Monday, January 3 - 8 miles. Treadmill. A busy day meant an evening run on the treadmill at the Buchanan Rec Center. Did two miles at 8:00; 3 miles at 7:00 and three more at 8:00. Easy.
Wednesday, January 4 - 6.06 miles 1:22. Green Mountain, Boulder. First jaunt of the new year up Boulder's Green Mountain. Ran from the Gregory Parking lot. Noted that a car with Alaska plates was getting a ticket just as I was heading up Gregory Canyon. Temps were perfect. Ran in shorts and a heavy tech shirt. No traction needed on the ups. Ran easy up the backside. Summited in about 44 minutes. Used traction on the descent. Had to take a detour near the intersection with Greenman due to some tree removal work being done by some OSMP workers.
Thursday, January 5 - Had my second PT appointment with Richey Hansen at High Altitude Spine and Sport. More work today on my right hip/adductor/lower ab and left calf/foot. I'm making very good progress. The Active Release Therapy and Graston work he's doing is showing very solid results with me. The raging pain in my left heel is nearly gone...just post-run achiness that goes away overnight - and even that seems to be easing. Lower ab tear/strain/whatever also seems to be getting better. Still too fragile for core work, but I regularly have runs now where I don't think about it. Cautiously optimistic on that. I highly recommend Richey...very knowledgeable, listens first, knows his sh** and explains everything.
Had plans for another Green Mountain jog, but took PT's advice to give the foot/ab a rest post-treatment. Wasn't an easy decision...
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