In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||4|| 2:03:11|| 9.7||(12:42)|| 15.61||(7:54)|
| ||strength/stretching||3|| 53:00|
| ||orienteering||1|| 27:35|| 2.0||(13:47)|| 3.22||(8:34)|
| ||Total||6|| 3:23:46|| 11.7|| 18.83|
|averages - sleep:7.3|
strength/stretching warm up/down 10:00 
dyhnamic stretching and before that walking around taking photos of the preceding 10K race (2 laps around roads at Forbes Field).
running (walking) 31:11  5.0 km (6:14 / km)
shoes: Hoka One One
Kansas Senior Games 5K - since doctor's order is for no running for 2-3 months, I race walked the 5K. After only one week of attempting to race walk and Googled how-to, managed to do a 31:11 today. Not sure if a couple of times I came close to "running", but my mantra was "no running". Have to avoid damaging the connecting wires in the heart.
Very pleased with the effort and the time. I was hoping to break 40 min given the pace on my training walks. Should get together with Alan Poisner to learn what is the right technique and when it becomes grounds for disqualification for running. Ended up 2nd in M65. Very small attendance - less than 25 people both the 5K ands 10K. Many did both races.
orienteering 27:35  2.0 mi (13:47 / mi)
slept:7.5 shoes: Salomon XT Wings 3
PTOC Antioch park O. walked the sprint 1 course (2.7K) - some race walking but just a tad slower.
Then went to Penn Valley Park ro see Damon do some aerial bike riding, then lunch with him at La Boedga (paella was OK). Then PTs Coffee before heading home.
strength/stretching (Dog Days) 23:00 
Red Dog led the workout and I was able to do more exercises that didn't strain the area around the left shoulder and heart. Planls, dog legs, Gary exercise on the knees, crunches, mountain climbs are OK. Pushups and arm twists, any jumping - no.
running (walking) 27:00  2.34 mi (11:32 / mi)
shoes: Hoka One One
Tried to race walk from Central MS track - 14th, Mass, 15th, Burroughs Trail, 11th and back to Mass, 14th and track. I know racewalking form was bad at points and too close to running. I must not run for another 1-2 months. Concentrated on what little I know of proper walking form. Plan to walk the Senior Games 5K on Sunday in Topeka; I was already signed up for the 10K run and can "earn" my souvenir shirt.
I couldn't crack 13 min/mile the first time I race walked, so I must have been cheating today if the pace was under 12 min/mile.
strength/stretching (Dog Days) 20:00 
First Dog Days workout dealing with limited movement with my left arm and pacemaker. Surprisingly, Kenny Baldwin led the workout and most of the drills I could do, or do with modifications - like jumping jacks done without hopping off the ground and lifting the left arm no more than shoulder high.
Then did my own walking afterwards.
running (walking) 35:00  2.25 mi (15:33 / mi)
walked around Central MS track and around neighborhood to get in 2.25 miles. Easy pace and a few times race walking, but mostly easy. Hips sore from yesterday's race walking.
running (walking) 30:00  2.0 mi (15:00 / mi)
shoes: Brooks Pureflow 5
walked in neighborhood north of Peterson. Tried to do race walking (13-14 min/mi). At the end, stopped to check my heart rate (~120 bmp). No issues. Different muscles for fast walking, so may be sore tomorrow.
all weeks |