Training Log: Bags
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||5|| 8:22:18|| 35.75||(14:03)|| 57.53||(8:44)|
| ||walk trot||2|| 2:07:29|| 8.1||(15:44)|| 13.04||(9:47)|
| ||golf ||1|| 10:00|| 4.0||(2:30)|| 6.44||(1:33)|
| ||Total||8|| 10:39:47|| 47.85||(13:22)|| 77.01||(8:18)|
walk trot (New Term: Sludging along) 1:16:33  5.0 mi (15:19 / mi)
shoes: Clifton 8 Brite Blue
Medium rest day. The term 'sludging' popped into my head as I started to describe activity. Usually would use slogging along but sludging seemed a better description of being caught between the feeling of going slow but with a lot more effort than should have been required.
Babied the left calf. Still slightly sore from Friday cramp. No pain and no real stiffness...and this was a very small cramp not one of those where you cry out/scream and have a baseball sized knot...probably because I had ingested a lot of minerals and herbs, liquids to try to replenish sweated out nutrients from back to back 10 mile days.
walk trot (Dark all the way no wind) 50:56  3.1 mi (16:26 / mi)
(rest day) shoes: Hoka Arahi 5 Brite Blue
Got a cramp yesterday in left calf (while talking on phone!!!). It is sore but nothing seems damaged. Tried to be cautious and run 'gingerly'. Supposed to play golf later this morning.
golf (lincoln west) 10:00  4.0 mi (2:30 / mi)
shoes: Hoka Torrent 2 (4 golf)
Played ok but scored terrible. Greens super fast which made chipping and putting very hard.
running long (Grey with N wind today) 2:33:01  11.0 mi (13:55 / mi)
shoes: Hoka Bondi 8 grey/red-orange
Last 2.4M: 29:31.... 12:18 pace
First 6.1M: 1:31:30... 15:00 pace
Last 4.9M: 1:01:31.. 12:28 pace
Legs a little heavy again but just shuffled on. Had thought of doing 11M yesterday. This morning wavered between 9 and 10M but when I went out I decided on 10...kept screwing up and then would add on as I tried to calculate what I had screwed up and finally it just was easier to do 11. Not any more tired at 11 than I was at 10 even though I sped up.
Late morning: drills. No weights. 45 min. Standing leg drills, foam roller, leg lifts floor/chair, 45 PU (3x15), 51 SU, arm and leg bands, floor core.
running long (Grey warmer south breeze) 2:17:47  10.0 mi (13:47 / mi)
shoes: Bondi 7 Lite Blue
Walk a lot first mile and just chopped down the walking after that. Last 7.5M don't remember if I walked any...if I did it was no more than 20 yards.
Legs were heavy. Sped up entire way but so incrementally that I really could not tell I was going faster from one mile to the next until about 7 or 8M into the run. Second half much quicker than I expected but 2 of the 5 miles were with the moderate south breeze.
1st 5M: 1:17:40..... 15:32 pace
2nd 5M: 1:00:07..... 12:02 pace Last 2 miles were about 21:30 or so.
running (The Farm day 2) 1:00:25  4.05 mi (14:55 / mi)
shoes: Hoka Gortex ATR 7 Challenger
Mom is fine. Walk/trotted country roads again...about half in the dark. 8x40-45 last mile...nice smooth/quick surges. Return home in Edmond late morning. Warm up: 15 min. Leg bands, 26 PU, 42 SU, leg lifts, some core work and hip/hamstring.
20 more minutes of drills at home. Step ups, 15 more PU, floor free weights 50lb down to 15 lbs about 3 minutes, some core and standing leg drills. Actually don't remember exactly what I did.
running (The Farm) 1:06:09  4.6 mi (14:23 / mi)
shoes: Hoka Gortex ATR 7 Challenger
Mom sick Sunday and Monday. I came down yesterday. She is better now. Flu? Not Covid per Doc. Very upset stomach and she ‘felt like she was dying’. She slept all night. Sally Anita Bush Bagwell. Age 86. Covid at the Clinton VA where dad is but mom has not been there in about 2 months.
Did 15 min drill warmup. 26 PU back bridges and leg bands.
Last mile 4 good surges about 40-45 yards.
Afternoon hour plus of cleaning out mom's car.
running tempo (Cold but zero wind) 1:24:56  6.1 mi (13:55 / mi)
shoes: Hoka Speedgoat4
Back to 'normal' training. Double layers on legs made the effort much harder but the overall time was still about the same. Hopefully that means I'm faster in warmer weather and less layers than I was just a month ago.
1st 3M: 45:00 .... 15:00 pace
Last 3.1M: 39:56.... 12:53 pace
all weeks |