This morning I again did the Mt. Wilson 20 miler, walking from Eaton Canyon Nature Center to Wilson summit, then running down. I had taken yesterday off, just walking 4 miles with my wife to get groceries and doing a core strength routine. I was feeling a bit run down with a cold and was also a little gun-shy as the right achilles had been nagging me since my trip to Gent.
The walk up clocked in at 10.3 miles on my iPhone running GaiaGPS. I did the walk up in 2:39, just 2 minutes off my fastest ever 2:37 done in 2013. I never broke 2:42 last season.
This is really encouraging as the power walk up really pushes the hip flexors and glutes. Last year I just had never recovered full strength and walking speed following my 2014 acetabulum fracture and ORIF surgery to repair it.
For several weeks now I have been re-focusing on hip strengthening exercises- glute bridges, stairs, clamshells, and knee-ups, as well as self-administered trigger point massage around the anterior and lateral aspects of the iliac crest. These sites had, through the fall of 2015, become chronically tender. The deep pressure massage I had found to be very palliative. These sites are no longer tender and my walking speed is finally coming back!
The total time of 4:03 gratifying- it was a beautiful morning and I felt solid.
Pete Sercel's ultrarunning training blog --my experience with running injury prevention and recovery, and training for the Angeles Crest 100.
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