Week 3 Clubbell Hero Evolution Training for 50k Ultra

 

Week #3

Decompression & Preservation:

Week three went really good, did some icing and stretching extra mobility work on the areas the were giving me issues. Last Monday I saw my Sports Therapist regarding my hamstring, and all lights are green no dysfunction anywhere. 

 

Pigeon Pose, one of the must do's for runners!

 

Now all I need to do now is run that fine line I made for myself for staying injury free. That is I am going to rely on my intuition not ego but body awareness. Knowing when to hold back, maybe talking a day off of training and have a nap. Or adjust the schedule of training.
                                                                  
                                         Releasing Shoulder back hips IT band. (my Fav.)

 

 This morning I was up at 4am so I could get my Clubbell workout in so that after work I can run. Because last night was the night to run but I also had Karate class. Just felt like I needed to move the run time to the next day

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                              Rolling IT band and other tight areas of the hip. (Great Tool)

 

My Gym is in my basement and there's not enough headroom for this move Head cast.

So I adjust to one knee keeping core engaged.

 

                                         I've been having fun working with my heavier Club's this cycle, in the photo below I'm doing the Clean and Squat with 45lbs. I find this exercise one of those full body blasters. One of my favourites too.                                           

                                                 Honor Guard Lung.

 

Shoulder Cast.

 

                                      
                                                             Keeping things loose!

 

For the rest of the week I will do another short run before Sundays race of Around The Bay 30k.

Next weeks update I will show some of my race prep work, food and the stuff I pack.

Also maybe I will take you along during the race.

 

                         Mud trail, this is one of my favourite places to run in the city. Its a Wet lands park just at the edge of town.

                                                    
                            While on my run I saw what was left of a Canada Goose! Coyotes!!!
                                The link below is a sample of the area I was running in. Oh and I will use a better camera next time. Enjoy the rest of your week, until next time. Hope you enjoy.
                                                      Scott Burden.
                                                  http://youtu.be/Cx_GGHCaH0w