September 9, 2012

Four Runs ... Use Sunscreen!

Week of Sept. 3 ~ 9

Did four runs this week. Hamstring was very slightly sore, but does not seem to be "seriously" sore. But now my right knee is sore. Ha ha. Maybe that's from the squats I have been doing (to strengthen glutes/hamstrings). I think I will stop doing them and go back to my regular glutes exercise:
Lie flat on your back. Pull legs up so feet are flat on the floor, right behind your behind. Extend left leg out straight at a 30° angle and also right arm. Right foot is still flat on floor. Push up with right leg, while pressing down with left arm. You will be using your right glute muscles. Push up strongly. Hold for a few seconds, then come back down. Then do the other side. Do 10 on each side, 3 sets.
This is great for strengthening the glutes to prevent hamstring problems.

Temperature every day was about 30 degrees.

7.4k Intervals with cross country team girls.
400 x 4, 800 x 2, 400 x2. Fiarly easy: 1:40 400s, 3:35 800s.

10.2k run with a rest at halfway point. With the girls again.
About 5:35/k out, 5:20/k in. Quads a bit sore from yesterday.

4:00 - 6k in 5:50/30/13/15/03/4:53
Felt heavy (I am heavy). Focusing on midfoot striking and straight up/down are swing.

4:00 - 8k with first 4k easy, second 4k in 4:54/52/47/47. Hamstring getting a bit sore at the end. Should run an easier pace, but just felt like running a decent pace for a change.

The good news is, my butt is no longer sore when I run.

Oh, and on Wednesday I had a dark mole removed from my back and a weird sore removed from my shin that hadn't gone away for like a year. The skin doctor said that they were not cancerous, but could possible become so, so it was better to remove them. He just stuck a needle in with painkiller and cut them out. Took about 45 minutes.
We should all be afraid of skin cancer, so make sure you use plenty of sunscreen everywhere, every time you run. Don't need to tell the Aussies this, but the rest of you need to keep it in mind.

Here's to good running!
PS: Going to apply for Boston tomorrow.


  1. Good signs of revovery Bob. Sunscreen, what sun? - the rain here would only wash it off.

  2. I am so glad to see that you are able to run again. I am going to have to try your gluts exercises. I am still running and have added in yoga twice a week. That is great that you are going to sign up for Boston!!!

  3. Yeah, I had one cut from the back of my calf (which you don't think to put sunscreen on!).

    Good to see the improvement is continuing - thanks for the glute tips - I'll remember that.