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Training Log Archive: chino

In the 30 days ending Apr 30:

activity # timemileskm+ft
  Sport Climbing6 11:13:00
  Trail Run6 8:33:29 54.49(9:25) 87.69(5:51) 5876
  Road Run9 8:28:53 59.26(8:35) 95.37(5:20) 3031
  ExtremeWalking20 6:45:28 17.95(22:35) 28.89(14:02) 192
  Trad Climbing2 3:30:00
  Yoga/ Stretching27 3:15:00
  Hiking4 3:01:15 8.34(21:44) 13.42(13:30) 1415
  Bouldering4 2:40:00
  Strength Training17 1:10:30
  Hangboard2 12:30
  Endless Rope1 1:00 0.04(25:09) 0.06(15:37) 218
  Total91 48:51:05 140.08 225.44 10732
  [1-5]76 46:15:44
averages - sleep:7.8 weight:137.2lbs

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Tuesday Apr 30 #

5 AM

ExtremeWalking 11:27 [1] 0.52 mi (22:01 / mi)
slept:7.2 weight:135.8lbs

No bevs. No ibu out of bed. Rt leg better out of bed. Pain becoming more centralized at rt glute/ PF, which is a good sign.

Sciatic pain woke up on drive to school but I was able to get out of the driver seat the fastest in weeks. ~1min psoas release before leaving for work. Stay w/ it. Acknowledging that I have a lot of stress right now, which is likely contributing to the rt leg issues, armpit skin issues (jeez), what else...? Need to make some changes and go into this summer with a new vision of what I want my life to be. No pressure.
6 AM

Yoga/ Stretching 6:00 [0]

6 PM

Strength Training 7:00 [3]

5min Sophie abs- ouch, but good
3x 12 1 leg bridge +8lb
2x 10 clamshell w/ band which made my rt leg mad for some reason.
5 RR pull ups after cutting the grass

Monday Apr 29 #

5 AM

ExtremeWalking warm up/down 11:09 [1] 0.53 mi (21:02 / mi)
slept:7.4 weight:135.8lbs

1 beer, no ibu out of bed. Rt leg already better. Much more mobile out of bed at 3 to go to the bathroom, and then when I got up at 5. Keep up the pso-rite reps.
6 AM

Road Run 44:51 [3] 5.19 mi (8:39 / mi) +228ft 8:18 / mi
ahr:121 max:135 shoes: Glycerin 21- White

Mellow, slow shakeout. Legs tired but everything felt ok overall. Taking another day off from work to deal w/ house stuff. Hopefully the last day of this.

The new shoes feel so sluggish/ kinda stiff. Hopefully, they'll break in.
7 AM

Yoga/ Stretching warm up/down 8:00 [1]

2:10 plank, 30sec back ext

Sunday Apr 28 #

6 AM

ExtremeWalking warm up/down 12:17 [1] 0.52 mi (23:37 / mi)
slept:8.4 weight:137lbs

1 beer last night. No ibu out of bed. Rt leg typical. Residual upper body pump from gym yesterday. Up once at 5 for bathroom, the slept til 6:10. Lights out at 9:10.
8 AM

Road Run intervals 1:06:58 [5] 8.24 mi (8:08 / mi) +363ft 7:48 / mi
ahr:138 max:163 shoes: Endorphin Pro 2- Lime

15 × 1 minute 5k effort/ 1 minute easy recovery, 3 minutes easy, 4 x
30 second steeper hills fast with 2 minutes easy recovery
2mi wu
1.05mi cd
Back and forth on Skyline frontage rd. Cool, gray. Good conditions. Legs. body, head decent. Hamstrings felt tight, generally guarded. Watch said pace down to 5:50. Good workout. Felt good to run hard.
9 AM

Yoga/ Stretching warm up/down 7:00 [1]

80sec plank+1min bicycle crunch, 30sec back ext
Psoas release on squish ball.
12 PM

Sport Climbing 1:48:00 [4]

Sandy Mo
10b+11b
11b steep and pumpy
2 hang steep 12b green
2 hang steep 12b green
6 hang hard 12c
Hi pt shallow corner, did some jams/ likes til too pumped then layback to top, then 5.11- hands lap

New routes were kinda hard. Fun session though. Body felt decent. Felt good to try hard w/out really caring if I sent or not.
7 PM

Strength Training 3:00 [1]

3x 10 side plank dip + clamshell w/ band
3x 12 1 leg bridge +8lb

Psoas release w/ DIY Pso-rite, which I think may be the solution to my sciatica issues!

Saturday Apr 27 #

7 AM

ExtremeWalking 11:11 [0] 0.54 mi (20:43 / mi)
slept:9.3 weight:137.8lbs

1 beer which was awesome, no ibu out of bed. Lights out at 9, woke once at 4, slept til 6:45. Solid. Rt leg awake out of bed, normal not terrible.
9 AM

Trail Run 1:38:35 [4] 10.63 mi (9:16 / mi) +1282ft 8:19 / mi
ahr:134 max:154 shoes: Glycerin 20 - Black

Home-Tanner-Parleys PT north to Jack's TH- back on the rd. Rain, breeze, low 40s- generally miserable. Plan was 16 but cut it short bc psych wasn't high. NBD. 6oz water, 1 gel. Getting glimpses of feeling stronger. Stay with it. Body was mostly good. Left knee/ IT a little awake at the end.
11 AM

Yoga/ Stretching warm up/down 7:00 [1]

2:10 plank, 35sec back ext
1 PM

Note
slept:0.6

Nap!
3 PM

Sport Climbing 1:30:00 [4]

MillMo
Walked in and almost walked right back out. Never seen it so crowded. All TR session, which ended up being good/ fun. Easier routes, kinda aerobic. Lead area had mostly cleared out by the time we left.

TR 10b+11d
11c+10b
12a+10b
11c+10b
Thin hands x 1.6- fell with waist at top of overhang. Feet hurt
Soft 12c + one hang 11d
2min plank incl 25 pushups

Friday Apr 26 #

4 AM

ExtremeWalking warm up/down 6:54 [1] 0.34 mi (20:18 / mi)
slept:6.6 weight:138.4lbs

No bevs. No ibu out of bed. Heavy from noodles dinner and prob so many pretzels after work. Ran out of real food at work yesterday and had a 2nd Clif bar and a mini candy. Ugh.
5 AM

Road Run 53:43 [3] 6.08 mi (8:50 / mi) +252ft 8:30 / mi
ahr:124 max:145 shoes: Glycerin 21- White

Slow and easy in cool temps and light rain. Legs/ pace got better last half. New shoes felt ok but def slow and heavy. Fine enough jog. Plan/ hope for 16mi tmw.

Body did fine w/out ibu on the run but mobility wasn't as good during the post-run stretch. So, I don't think ibu does much for the actual pain but it seems to release stuff a bit. TBD if I get thru work w/out taking any.
6 AM

Yoga/ Stretching warm up/down 9:00 [1]

2min plank, 30sec back ext, some bird dog, windshield wipers. Felt weak and tired. Need to foam roll. Feeling worn down from the week (house, work, play). Feel aged- sh*t.
6 PM

Strength Training 3:00 [3]
slept:0.6

After a nap
60 push ups
60 or so crunches slow
30sec back ext

Thursday Apr 25 #

5 AM

ExtremeWalking 48:18 [0] 2.22 mi (21:45 / mi)
slept:6.5 weight:136.4lbs

No bevs. No ibu out of bed. Rt leg awake out of bed but better. Mobility a little better.

Did not do any QL work last night after PM shift. Sacrum did not like laying on foam roller psoas release after the walk. Feeling more like I should avoid any attempts at deep release and just let things continue to get less pissed. Did belt/ block pull/ push out release after walk.
6 AM

Strength Training 3:00 [1]

3x 12 1 leg bridge (2x +15, 1x +cat)
1x 10 side plank dip + clamshell

May do more stuff after work. Kept this AM super resty after the walk.

Wednesday Apr 24 #

4 AM

ExtremeWalking 14:13 [3] 0.62 mi (22:56 / mi)
slept:7.5 weight:136lbs

Decent sleep. Up at 1 for bathroom, then slept til alarm at 4:10. Rt leg kinda mad out of bed but loosened up ok. Wasn't sure I was going to run or not. Keep pushing off run rest day bc these AMs have been so rad.

No bevs. 400mg ibu out of bed. Plan to not take ibu tmw. Not 100% sure it helps at all.
5 AM

Road Run 43:30 [3] 5.24 mi (8:18 / mi) +200ft 8:01 / mi
ahr:129 max:147 shoes: Endorphin Pro 2- Lime

Easy to MAF, let it roll on downs. Mi3-5 all under 8min. Economy feels like it's improving with more running. Pace down to mid-6 a few times w/out pushing it. Cool, cloudy. Nice AM.
6 AM

Yoga/ Stretching warm up/down 15:00 [1]

2min plank, 30sec back ext
1x 15 1 leg bridge +15lb
1x 12 side plank dip+clamshell
Only one set of above due to time
Yoga block squeeze/ belt push out
30sec/ leg foam roll

Rt leg awake/ kinda mad but relatively mobile. Got my socks on for work the fastest/ easiest in weeks. I think my leg is getting better, even though the pain reduction hasn't been linear.
4 PM

Bouldering 1:00:00 [3]
shoes: Evolv Rave

Sandy Mo- felt ok but kinda low mo today. Gym got super busy. Psyche to climb inside (at all?) is dwindling but don't want to lose fitness. Very close to being a (only) weekend warrior with climbing.

3:27 hand 5.9/ 2min rest
2:10 11- hand / 3min rest
1:00 10 off hand/ 3min rest
2:30 to 1st bolt on 13- hand/3min rest
1min 5.9 corner- scraping my left knee, making rt leg mad/ 3min rest
3:20 hand 5.95min rest

HB 30 min in
1:30mm 7:3 didn’t feel rad
20 squats during 3 min rest
2:same as 1
3:same
4:same
2min plank
30sec back ext

Tuesday Apr 23 #

5 AM

ExtremeWalking warm up/down 18:02 [1] 0.86 mi (20:58 / mi)
slept:7.6 weight:136.2lbs

No bevs. 400mg ibu out of bed. Woke at 2 and took a whlie to fall back asleep- wheels spinning w/ this house stuff. Def tired this AM. Rt leg awake but not the worst it's been. Generally better mobility.
6 AM

Trail Run 46:24 [3] 5.07 mi (9:09 / mi) +369ft 8:34 / mi
ahr:127 max:150 shoes: Glycerin 20 - Black

Another day at home while the addition is being worked on. Ran about 1/2 the miles in Tanner. Kinda warm in shorts and long sleeves. Nice AM. Cool, gray. Legs tired from past few days. Body ok though. Cool to get in some consistent running. Plan to take tmw off.
7 AM

Yoga/ Stretching warm up/down 12:00 [1]

Post run series outside- got rt leg on top of porch for hamstring stretch again. Nice.
2:10 plank, 30sec back ext,10sec swimmer
Psoas release w/ orb- laying on it. Hip rotation series in tabletop position.
4 PM

Strength Training 3:00 [3]

21 push up countdown

Monday Apr 22 #

6 AM

ExtremeWalking 11:48 [3] 0.53 mi (22:16 / mi)
slept:7.6 weight:136lbs

No bevs. 400mg ibu out of bed. Up once at 12 for bathroom then slept til alarm. Rt leg mad out of bed but it's been worse. No climbing again til the weekend. Taking the ibu to be able to improve mobility throughout the day.

Psoas release by laying on foam roll, med ball, or squish ball (deep inhale, flex core for 6 count, deep exhale) has been helpful, I think.

Road Run 1:00:15 [3] 7.12 mi (8:28 / mi) +279ft 8:10 / mi
ahr:126 max:147 shoes: Endorphin Pro 2- Lime

Easy to MAF-ish in cool temps. Shorts and houdini. So psyched for more AMs like this. Run psyche is coming back big time. Glad to have climbing and cycling as a winter distraction/ run break but I'm ready to get back at it. Don't be greedy.
7 AM

Yoga/ Stretching warm up/down 10:00 [1]

Post run series outside- got rt leg on top of porch for hamstring stretch again. Nice.
2min plank, 30sec back ext,30sec swimmer
30 squats
12x skater lunge + 8lb db curl. Rt leg so much weaker than left. Work on it.
11 AM

Strength Training 3:00 [1]

3x 15 1 leg bridge +8lb
3x 10 side plank dip + clamshell w/ band
1 PM

Note
slept:0.2

mini nap

Sunday Apr 21 #

7 AM

ExtremeWalking 7:06 [0] 0.35 mi (20:18 / mi)
slept:8.9 weight:136.2lbs

Pint last night. 400mg ibu out of bed. Rt leg relatively less mad out of bed. Best/ most sleep I’ve had in weeks. Before bed- ball on QL, lay on foam roller psoas release attempt. Only had 6 dates yesterday and finished the bag, which may be why my weight is finally down.
8 AM

Trail Run 1:43:02 [4] 11.06 mi (9:19 / mi) +1372ft 8:20 / mi
ahr:136 max:160 shoes: Glycerin 20 - Black

Home-rd to RSnake trail to P Line-down connector- thru Tanner
Sun, cool to warm. 1 gel, 10oz water. Legs kinda heavy but head and body good. Legs need to catch up w/ lungs. Felt surprisingly good on final uphill stretch out of Tanner/ up the rd, which is encouraging.
10 AM

Yoga/ Stretching warm up/down 9:00 [1]

2min plank, 30sec back ext
Was able to stretch rt hamstring on top of the stoop, which is progress.
1 PM

Sport Climbing 2:15:00 [4]

Mill Mo
10b+11a
11c steep
1 hang 12b
12b horizontal! Fall at lip
12a pockets - nice job! Maybe my proudest gym send. Ha!
1 hang soft 12c on TR
Thin hands plus fall at top of overhang on thin hands not enough rest, 9min since last route
Feeling like I don't care about climbing anymore- just in time for perfect running weather. Def ready to spend less time in the gym. Still pretty fun session. Was able to get my shoes on a lot more easily, which is a great litmus test for how my rt leg is doing.

Forecast for City of Rocks looks cold and gray so prob not go. Need to keep some kind of fitness for Crack of Doom. Need to go to LCC duh.

Saturday Apr 20 #

6 AM

ExtremeWalking 34:26 [3] 1.52 mi (22:39 / mi)
slept:7.5 weight:137.8lbs

Pint last night. 400mg ibu out of bed. Slept better overall in bed but lower back felt kinda tweaky from the change. Took ibu to gain some mobility to run, move with more tang hopefully. Had hoped to sleep in but dog and leg were keeping me awake starting at 4:40. NBD. Roll with it. Nice quiet walk.
7 AM

Road Run 46:45 [3] 5.15 mi (9:05 / mi) +197ft 8:46 / mi
ahr:129 max:138 shoes: Glycerin 20 - Black

Easy hood jog from home. Shoes felt flat. Legs not bad. Cool, gray, breezy. Body was good. Felt really good to run.
8 AM

Yoga/ Stretching warm up/down 7:00 [1]

2min plank, 30sec back ext
OPTP ball on rt QL- going to work on that today, maybe it's been referred pain from a tight QL. Psyched to just move more today.
1 PM

Note
slept:0.7

Nap!
4 PM

Bouldering 35:00 [3]
shoes: Evolv Rave

Mill Mo w/ B
Felt decent but just didn't want to fall. Didn't do anything harder than v4. 5min ARC on spray wall. Whatev. Just need to climb on a rope.
5 PM

Strength Training 9:00 [2]

3x 12 1 leg bridge +8lb
3x 10 side plank dip/ clamshell
20x bridge +20lb
21 push up countdown (was able to do the crunches)
Warrior 1 and 2

Friday Apr 19 #

5 AM

ExtremeWalking 46:27 [1] 2.25 mi (20:39 / mi)

Coffee hood walk. Nice out, kinda cold. Need to start walking in shoes. Slides feel like they limit range of motion.
6 AM

Yoga/ Stretching warm up/down 15:00 [1]
slept:7.0 weight:137.8lbs

No bevs. No ibu off the floor. Good sesh after the walk. Rt PF is stiff but not terrible. More pressure than pain.
5 PM

ExtremeWalking 31:24 [3] 1.46 mi (21:30 / mi)
shoes: Ride 15 - Gold

With B at SHP.

Thursday Apr 18 #

5 AM

ExtremeWalking 8:18 [0] 0.38 mi (21:50 / mi)
slept:6.8 weight:138lbs

No bevs. No ibu. Woke at 12, 2:30, and then slept til alarm went off at 5:10, which is progress. Slept a little better on my stomach but with pillows is L shape- pillow under my left shoulder and side parallel to my body. More mobility in cow pose before bed last night. Been doing:
Seated
Push in with knees fists stacked bt them- count to 5 x 5 flexing glutes during squeeze, then push out against hands for 5 count x 5
Not running helping. Just giving PF or disc whatever time to chill. Think I’m making progress but not out of the woods yet.

Yoga/ Stretching 5:00 [0]

warrior 1 and 2, 3 w/ wall assist; hula hoop hip rotation. Just trying to move my hips- lots of popping. Jeez.
6 PM

Strength Training 9:00 [3]

3x 90sec plank+30sec back ext
3x 15 1 leg bridge
3x 10 side plank dip clamshell with band

Wednesday Apr 17 #

4 AM

ExtremeWalking 10:28 [0] 0.41 mi (25:31 / mi)
slept:6.9 weight:138.2lbs

No bevs. No ibu off the floor. Leg woke me up at 3:40. Got up at 4.
5 AM

Yoga/ Stretching 15:00 [0]

Nice solo session. Rt leg doesn't like any twisting or pigeon.

ExtremeWalking 26:28 [1] 1.44 mi (18:23 / mi) +109ft 17:09 / mi

Walk #2. Pressure was at rt PF. Legs moved ok. Stick with the recovery plan. Nice AM again. Sucks to not sleep well. But, it's rad to have a lot of time before work.
3 PM

Bouldering warm up/down 20:00 [3]
shoes: Evolv Rave

Sandy Mo
Flash up to v3. Tried a couple 5s and a 6. Rt PF got mad.
4 PM

Hangboard 9:00 [3]

HB 7:3/ 3min rest
1: 30mm x 7
2:15mm x 1, 30mm x7
3:15mm x 2, 30mm x 7
4:15mm x 2, 30mm x 5 no need to do extra reps, err on less
5: 15mm x 2, 30mm x 5
6: 15mm x 1, 30mm x 6
7:15mm x 1, 30mm x 6

Strength Training 9:00 [3]

Push ups, core

Tuesday Apr 16 #

5 AM

Yoga/ Stretching 9:00 [0]
slept:7.4 weight:137.4lbs

No bevs. 400mg ibu bc I felt like it. Felt good to do some yoga. Do more later. Can do warrior stuff without pain.

Just need to keep trying new AM things to distract myself.

ExtremeWalking 9:34 [1] 0.37 mi (25:53 / mi)

Baby hood loop with coffee. Nice to hear the birds. Rt leg loosened up by the end. Nice job getting out first thing, try something new.
3 PM

Note

4 or 5x 30 sec or so LAX ball on rt PF against the wall at work. Felt like it loosened stuff up but pain went down leg and into my foot on drive home. Ugh. Idk what to do.
4 PM

ExtremeWalking 34:17 [3] 0.76 mi (45:07 / mi) +83ft 40:53 / mi
shoes: Ride 15 - Gold

After reading on my back for half hour or so.
5 PM

Strength Training 3:00 [3]

6x 10 pushups plus 30sec plank. 30 sec back ext on reps 3 and 6
1min renegade plank 8lb db
6 PM

ExtremeWalking 16:41 [3] 0.73 mi (22:51 / mi)
shoes: Ride 15 - Gold

With B and C

Monday Apr 15 #

Note
slept:7.1 weight:136.2lbs

No bevs or ibu. Slept until 4:40 or so on the floor. Got up at 2:20 to go to the bathroom and felt decent. Neck a little stiff on left side. Falling apart :)
5 AM

Yoga/ Stretching 2:00 [0]

some cat-cow (back was able to round a little more in cat, got a couple mini pops), warrior 1 and 2
9 AM

Note

400mg ibu at work after sitting thru a meeting. Dull aching. Wonder if the rain is making it worse.
4 PM

Note
slept:0.3

Nap w/ the dog
6 PM

Strength Training 2:00 [1]

3x15 1 leg bridge
3x 10 clamshell with band
Did this last night too

Sunday Apr 14 #

Yoga/ Stretching warm up/down 4:00 [0]

Post run stretch
7 AM

Yoga/ Stretching 1:00 [1]
slept:7.7 weight:136.8lbs

No bevs. Woke at 6:45 in pain. Tried to sleep in the bed but went to the floor at about 2. Took 2 Tylenol before bed which didn’t help much.
9 AM

Road Run intervals 32:25 [4] 4.02 mi (8:04 / mi) +195ft 7:43 / mi
ahr:134 max:163 shoes: Endorphin Pro 2 - Red 2

10min wiu
7x 1min uphill hard/ 1min jog
1mi cd with 2x 20/40
Body felt decent. Nice morning. Ran harder than I should’ve but didn’t care. Pace got down to mid to high 5. Start sprinkling in some faster efforts. Maybe I’ll psyched.
12 PM

Sport Climbing 2:20:00 [4]

10b+10d
11d
2 hang 12a, dumb finish
Weak burn on thin hands/ shallow corner, got half way up then toast
Flash 12b/c , good fight
1 hang 12c, nice job
11c steep

Cooldown with 4 repeaters on lg edge and 5 or so on medium slopers to get pelvis to align. Didn’t work. Decent session. Funny how mid-12 sport routes feel so much easier than 5.11 crack.

52 pushups in a minute to finish

Saturday Apr 13 #

7 AM

Yoga/ Stretching 1:00 [0]
slept:8.0 weight:138lbs

Pint last night. Sounded good to drink a beer and watch TV. 400mg ibu. Typical sleep on the floor. It’s good until it’s not. Woke at 2, then up at 6:30. Lights out at 9:40.
9 AM

Trail Run 2:09:22 [4] 14.02 mi (9:14 / mi) +1253ft 8:30 / mi
ahr:132 max:154 shoes: Glycerin 20 - Black

10oz water, 1 gel
Home-up rd to Church Fk-P line west down connector to W Grandeur TH-rd thru hood to hit 14mi
Sun, warm. Legs, head, body good. Felt a little ragged the last 1-2mi but not terrible. Body held up well. The running is easy. I just have to get on my shoes and socks.

Friday Apr 12 #

Note
slept:6.5 weight:139lbs

400mg ibu. Rt leg awake but mostly at PF. Bummed my weight is still up. Grr.
5 AM

ExtremeWalking 35:00 [1] 1.6 mi (21:52 / mi)

Walk in the hood in my slides. Was going to put on running shoes in case I felt like I could run but couldn't get running shoes on. Good to get out. I'll be okay with this sciatica situation, then randomly fall right back into the abyss.
6 AM

Yoga/ Stretching warm up/down 5:00 [1]

lying knee to opposite shoulder stretch after the walk.
7 AM

Note

***DISCOVERY
I can tie my right shoe by kneeling on my right knee and pressing into the ground with my right toes.
4 PM

Sport Climbing 1:20:00 [4]

MillMo routes with B
10c,11a, 11s steep, 1 hang 12b. nuts, thought I was going to flash it. Moved well on it though. Took at third last bolt and had quick rest. Should send it next go easy.
Thin hands +hand+10c TR
Good short session. Rt leg got mad a couple times on overhangs. But I don’t feel like I’ve lost all fitness over past 2 weeks.
6 PM

Yoga/ Stretching warm up/down 10:00 [1]

2min plank series,40sec back ext
3x 1min lying knee to opposite shoulder
20lb KB- woodchop x30; 15,20 side bend
Side plank star x5
30 bike crunch
9 PM

Note

400mg ibu at 1pm. Leg hurt pretty bad sitting in a boring and unnecessary work mtg. Sitting is murder.
400mg ibu at 9pm before bed

Thursday Apr 11 #

4 AM

Yoga/ Stretching 3:00 [0]
slept:6.5 weight:139lbs (injured)

400mg at 3am. Rt leg sciatica was so bad. Up at 4:15 with original plan to maybe run. But now just trying to have mellow quiet time with coffee and the cat. Need to change my mindset - stop thinking about when can I get back to training but when I can do basic stuff pain free- sleeping, getting dressed.
5 AM

Strength Training 4:00 [1]

21 push up countdown, which was esp easy bc I had to keep trying to get my rt leg to let me do the crunch sets. Good to complete a "workout" and move a little bit.
4 PM

Bouldering 45:00 [3]
shoes: Evolv Rave

MillMo
Mellow sesh in my crack shoes. Flash a couple 3s, a 4, and a 5. Climb up and down twice up to first bolt on hand crack. Leg did mostly ok but doesn't like overhanging stuff. Nice job not falling. Relieved to not feel like I totally suck.
5 PM

Hangboard 3:30 [3]

Beastmaker 1000, not my favorite board. Didn't have 2000. Only 3 sets.
7:3 - 2x15mm, 5x 45mm; 3x15, 4x 45; 3x15, 4x 45

Endless Rope 1:00 [3] 0.04 mi (25:09 / mi) +218ft 4:04 / mi

Felt hard. Dang. Good stuff. Do this more.
6 PM

Yoga/ Stretching warm up/down 13:00 [0]

2min plank, 30sec back ext
3x 1min each leg- lying knee to opposite shoulder stretch
Was able to get my rt foot onto my left hip after for a figure 4 stretch. Need to do this more.

Wednesday Apr 10 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.5 weight:139.2lbs

No bevs. 400mg ibu before bed. 400mg ibu out of bed. Pain seems to be staying more centralized at the top of my rt glute.

Did some bridge marches which felt good. Hamstrings are so tight. Weight is up from date and walnut addiction.
8 AM

Strength Training 3:00 [1]

At work
split squat: 5 sets of 8 reps
deadlift: 5 sets of 8 reps
Good mornings: 2 sets of 8 (don't like this exercise)

Seems to have loosened things up a bit. Cool.
4 PM

Note

200mg ibu before run attempt
5 PM

Hiking 39:14 [1] 1.66 mi (23:38 / mi) +392ft 19:19 / mi
ahr:72 max:105 shoes: Exodus Ultra 2

From W Grandeur TH after bailing on Church Fk bc of weed spraying on the p-line trail. NFS saved me from myself. Felt slow, weak, and generally bummed until I let go of any expectations for being able to train again soon. Checked out one of the chossy crags up there. Ran into Riley T, which was super cool and helped snap me out of the abyss for a minute. He said he's dealt w/ sciatica off and on for the past 10 years. Nice job getting out instead of sitting on the couch at home and moping.

Tuesday Apr 9 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:8.0 weight:138.4lbs

No bevs. 400mg out of bed. 200 before bed. 200 at 1:45am. Slept on my stomach most of the night. On the floor. Only woke once to go to bathroom at 1:45. Best night of sleep in a while, which is a win. Rt leg mad beginning at PF I think.

Plan to take next few days to let leg chill, not try to do rehab stuff. Weight up from pizza for dinner. It was good, a little too spicy though.
11 AM

Note

200mg ibu to see if it makes a difference. Been standing at desk for most of day. Only starts to wake up if I sit too long.
5 PM

Strength Training 4:30 [1]

2min plank
1min child pose
90sec plank
30sec back ext/swimmer
6 RR pull ups

Rt QL kinda mad but not feeling pain down my leg. Sucks but improving.
6 PM

Strength Training 1:00 [1]

50 push ups

Monday Apr 8 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:6.7 weight:136.2lbs

No bevs. No ibu (yet). Slept ok on the floor until 3:45. Maybe fell back asleep for 20min or so. Rt leg achey. Tried a YWA for Sciatica but couldn't do it. Did the tabletop hip rotation stuff. Plan to take this week off running. Let go of any run/bike training goals right now. Need to resolve this sciatica.

Back to work today.
2 PM

Note

Rt leg has been awake and occasionally mad at work today. I'm going to try to not do anything to make it mad for a day or 2- no stretches or strengthening. Ugh.

Sunday Apr 7 #

8 AM

Note
slept:8.4 weight:136.2lbs

1 beer last night bc winter sucks. Done with that though. Rt leg super bad around 1am. Took 400mg ibu and ended up sleeping ok on the floor. Ugh.

Trying not to take ibu today. TBD. Stiff but not the worst I’ve felt off the floor.
11 AM

Road Run 1:23:47 [3] 10.11 mi (8:17 / mi) +655ft 7:49 / mi
ahr:129 max:148 shoes: Endorphin Pro 2 - Red 2

No ibu. Easy to MAF-ish from home. Picked up the pace down to 630s a few times. The most I've felt like a runner in a while. Body was good, though I suspect I'll pay dearly for this later. Spent too much time this AM watching sciatica youtube vids and letting the dark thoughts grow. Just need to be consistent w/ maintenance stuff, rolling, theragun.
2 PM

Note
slept:0.8

Nap. Passed out. Good call laying down instead forcing a trip to the gym.

Saturday Apr 6 #

7 AM

Note
slept:8.4 weight:135.8lbs

No bevs. 400mg ibu. Slept in bed at home. Woke to dumping snow. Crap. At least we’re not driving in it.
11 AM

Road Run 1:16:39 [3] 8.11 mi (9:27 / mi) +663ft 8:46 / mi
ahr:118 max:140 shoes: Exodus Ultra 2

Rd/ trail from home in cold and gray but no precip. Legs and head eventually ok. Ended up being a good run. Body felt fine.
12 PM

Yoga/ Stretching warm up/down 10:00 [1]

stretch, 2min plank, 30sec back ext; 3x 30 knee toward opposite shoulder
3 PM

Strength Training 3:00 [1]

Exercise snack
20lb KB: woodchop x32, 15 squats
15 ironman push up 8lb db

Friday Apr 5 #

Note
slept:9.5

Decent sleep in a hotel in Las Vegas until my rt leg woke me up. 400mg ibu out of bed. Pint last night to end dry 24. Was nice to have after my first shower in 4 days. Don’t miss it though.
10 AM

Sport Climbing 2:00:00 [4]

The Gallery- Red Roxks
OS 10a,10c,11a,11c
Fun, quick session. First ones there today. Lots of ppl showing up as we were leaving.

Hiking 29:01 [3] 1.22 mi (23:47 / mi) +383ft 18:20 / mi
shoes: Scarpa Gecko

To/from gallery.
5 PM

Strength Training 1:00 [1]

40 squats while getting gas.
7 PM

Note
slept:0.7

Nap in the van.
9 PM

Yoga/ Stretching 6:00 [0]

Light stretching. Pigeon. Knee to opposite shoulder. Let’s get this sciatica resolved.

Thursday Apr 4 #

9 AM

Trail Run 1:06:31 [3] 7.2 mi (9:14 / mi) +404ft 8:46 / mi
slept:8.2 shoes: Glycerin 20 - Black

No bevs. 400mg ibu
Easy from/ around the CG. Breezy, cool to warm. Legs ok. Not super engaged mentally. 10oz water

Wednesday Apr 3 #

8 AM

Trail Run hills 1:09:35 [4] 6.51 mi (10:41 / mi) +1196ft 9:06 / mi
ahr:135 max:167 slept:8.3 shoes: Glycerin 20 - Black

No bevs. 400mg ibu
From CG to Ryan Mt TH. Up in ~20:30 (1.4mi, 1000' up). Mellow jog down, cd jog to Hall of Horrors p lot. Legs and head good. Cool trail. Good bit of shade. Super fun run. 18oz water.
10 AM

Hiking 48:00 [3] 2.19 mi (21:55 / mi) +320ft 19:15 / mi
shoes: Scarpa Gecko

Approaches today at Hall of Horrors and Heart of Darkness
11 AM

Trad Climbing 1:30:00 [4]
shoes: Scarpa Gecko

AM- Follow B up Lazy Day 5.7; climb 4 bolts up to horizontal break on Dog Day Afternoon 10b. Bailed there- not worth bouncing off the slab then taking a big whip. Cool climbing up to that point though. Nice job not breaking my legs. Don't do sport routes at Joshua Tree.

PM- 2 hang Heart of Darkness 11a on OS attempt. 1 hang it on TR. Had hoped to send this but not super bummed not to. Haven't been as psyched to climb here as I thought I'd be.

Tuesday Apr 2 #

7 AM

Note
slept:8.5

400mg ibu before bed and then when I woke. Slept ok. Woke at 4 bc of the dog and my leg but fell back asleep til after 6. Better head than last night. Wasn’t digging this trip at all. Shoot. Turn it around today.
9 AM

Hiking 1:05:00 [2] 3.27 mi (19:53 / mi) +320ft 18:11 / mi
shoes: Scarpa Gecko

To/ from White Wall (AM) and Headstone (PM)
10 AM

Trad Climbing 2:00:00 [3]

AM- Send Popular Mechanics 5.9 2nd go (botched bottom). Climbing was not hard at all. Follow B up Cranny 5.8

PM1 Follow B up SW Corner 5.6 on the Headstone. Exposure!
PM2 Amnesia flash Toe Jam 5.7. Super fun, easy, flowy. Got on this bc Double Cross had a line. Whatev.

Monday Apr 1 #

Note
slept:8.0 (rest day)

400mg ibu. Rt sciatica woke me up. Really bad this AM complicated by small space in the van. Shoot. All day in the car yesterday prob made things worse. About 4 hour drive on tap today. No expectations re exercise. Just enjoy being on break.

Walk around Intersection Rock. No climbing today. Not feeling it.

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