knot in the butt

Yep, the old “knot in the glute” which had bedeviled me for a few years 10-14 years ago it back. Time to bring back the hip hikes. But it isn’t that bad…yet. I need to stretch, knead, etc.
(left glute)
Workout notes: 10K walk (ok, 6.17 miles?) Cornstalk hill course plus that extra “mile”: 1:28:59, where I was 1:00:37 at the Bradley Park exit, 28:21 for the final “2”. I was 37:08 at the bridge; 14:3x at the entrance. Chilly, wet, but slight drizzle at the start.

I might try jogging tomorrow.

Catch up part XX

I am losing track of time, but I did make some progress on a task.

Yesterday, I did what I think was a 7 mile walk (to the end of the sand volleyball course and back, via Moss) Just over 7.
It alternated between drizzle and hard rain; it was an uninspiring walk.

Today: weights only; more rain so I mostly stayed inside;
usual rotator cuff
pull ups: 5 sets of 10 pull ups, 2 penalty sets of 5 chins, 1 extra penalty rep.
inside: bench press: 10 x 134, 3 x 184, 10 x 161 (decent)
superset of rows, goblet squats, seated shoulder presses
3 x 10 with 44 shoulder
8, 8, 10 x 134 of hex rows
6, 10, 10 with 44 goblet squats
curls: 3 sets of 5 with 62
hex dead lifts: 3 sets of 10 x 184
2:30 plank.

I put something into it..and still…well, not great…though…well, pull ups and bench were not that bad.