“Close the computer at 6am,” I told myself, “get that mobility workout done before the kids need to wake up.” Instead, it was 6:33am before I finally sent the last email and quickly changed into workout shorts.
The mobility workout is part of a 90-day distance trail runner’s injury prevention workshop at our community gym (Performance Training Center). The workout calls for running through the sequence twice.
Trainer Chris Cloyd advised us that something is better than nothing. Now it was past 7am, but I wanted to squeeze in that second pass of exercises.
Bridge to gait leg lifts x20.
Wake up the kids.
Iron cross x20.
Turn the bacon and start an omelette…
Bird Dog Extensions x15.
Put on a second pot of coffee.
We live at 6500′ in Truckee, California, and our house is surrounded by at least 5 feet of snow pack. I am training for my second attempt at Bryce 100 less than 12 weeks from now. And even though Strava puts my weekly average mileage at just 39 miles/week over the past month, I am training as diligently as ever.
I want my body to run better. I don’t want to break when I land on a slippery round rock while hammering down a hill. And, yes, I want to run faster.
Once the snow melts (thankfully, it always does,) I want my mechanics to be balanced and efficient so that I don’t lose a month of prime trail running due to a pulled <<pick one: hamstring / calf / glute / pirifomis>>.
I started with a treadmill running analysis by Hillary at Sierra Symmetry. She caught some of my known deficiencies (foot mobility, thoracic extension,) but really identified a very imbalanced hip flexor weakness on my right side.
I’ve taken this knowledge with me into Chris’s running workshop, and have also added a Pilates Reformer class with Hillary to my weekly routine.
My goal is to ritualize this sort of preventative body work. Yes, the balance will shift in the middle of summer when we get to play on the dirt as much as our lives allow. I am planning to transition the body work to “maintenance mode” by then.
In the meanwhile, my training log last week looked like this:
10-mile run on dirt with 5 super-short hill sprints in Reno
Pilates Reformer class at Sierra Symmetry
TRX class at Performance Training Center
Mobility workout per Cloyd
7-mile easy treadmill run
6-mile road run with fartlecks
1-hour skate skiing at TDXC
2.5-mile snowshoe run/hike at TDXC
Mobility workout per Cloyd
5.5-mile easy treadmill run
1.5-hour skate ski with ASC class
Stability workout per Cloyd
10-mile run on dirt in Reno
38.5 miles / 7 hours running
2.5 miles / 45 minutes snowshoeing
2.5 hours skate skiing
5 hours movement work / strength training
This is a legitimate amount of time spent training, and, yet, I watch with envy as friends are already logging back-to-back long runs.
I remind myself of all the reasons to stay the course. Most notably, my body feels great and my running is getting faster with ease. I want to be strong, prevent running injuries, and run until I’m old as dirt. Also, did I mention that my house is encased in 5 feet of snow?
Important note: this kind of schedule, on top of real life, requires a good deal of sleep. Don’t skimp: 7 hours minimum, but shoot for 8.