Training Log: Bags
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||3|| 3:48:52|| 21.05||(10:52)|| 33.88||(6:45)|
| ||walk trot||3|| 3:31:18|| 14.0||(15:06)|| 22.53||(9:23)|
| ||golf ||1|| 10:00|| 4.0||(2:30)|| 6.44||(1:33)|
| ||Total||7|| 7:30:10|| 39.05||(11:32)|| 62.85||(7:10)|
running (slower ugh) 1:08:28  6.05 mi (11:19 / mi)
shoes: Saucony Triumph ISO 5
5 minute warm up of light stretching and standing leg swirls and kicks all directions.
Tired yesterday and this morning. Ran 3 x on 1 mile hilly stretch from 1.5 to 2.5 there are two 'good sized' hills for Edmond, turn around at 2.5 reverse course there is just one hill because west end is higher than east end of this one mile stretch, turn around again 3.5 and run the 2 hill westerly direction...this was tougher than I thought it would be...a tad warmer and pretty humid, tired and then my right shoe started digging into top of the foot right at where 2nd and 3rd toes tie into the foot...I just ran on...usually if that happens it goes away but not this time.
I started some short pretty slow surges about 3/4 of mile...and thought I had stopped my walking at .4 but at 1.7 I started adding in walks again...they were short today...20 steps or less most of the time...I intended to stop fartlek by 3 miles but since I was not really running too quickly today I just kept doing them rest of way...averaged walking from 1.7 on maybe every .4 miles or so...some shorter some double that. Did not walk any the last 1.4. Probably did 20 surges at most, some were longer today, none of them super quick but I still was making my legs turn over.
walk trot (late start rain storm) 1:14:39  5.0 mi (14:56 / mi)
shoes: Saucony Gortex
66 degrees. About 4th day or so in row below 70 in the am. 5 min warmup of light stretching, leg swirls and kicks. Overcast and wet.
Afternoon: about 1/2 of everything. 20 minutes. Floor core; stand leg swirls and kicks all direction; free weights; arm/leg bands; foam roller; light stretching. Tired. Light headache since last night draining me.
running (cool and quick :)) 1:02:10  6.0 mi (10:22 / mi)
shoes: Hoka Speedgoat 3
Yesterday evening my left knee below knee cap started feeling like I had jammed it or banged it on something. Ice, heat and also my alternating current 'thingy' whatever you call it. I put on sleeve and went out and right away I was fine which was very surprising. I was pretty sure it would bug me (technical medical term) enough I would have to bail out and play it safe and walk.
Instead I ran 'quick' 6 miler. Very short fartlek surges starting at half mile...short and slow at first...10 steps...it's as if a perfect storm of good may be working together for this sudden (since Sunday 9 miler from 4 mile on) of ten min miles. Raising leg exercises, working on foot and especially big toes and especially the right one, cool weather.
1M 12:40 (this is flying haha...okay sad not funny) surges start 1/2M
2M 23:05 (10:25)
3M 32:50 (9:45) surges stop by 2.75M
4M 43:05 (10:15)
5M 52:40 (9:35!)
6M 1:02:10 (9:30)
Did not count surges...that really wears on my mind...I just did them...probably did 16-19 as about 2 short surges of 25 yards or so per quarter...long might have been 40 yards...these are not quite as long as beginning of summer when started at about 20 yards and got up to 100+ yards usually doing about 15-17.
It appears the long slow distance of 7 to 13 milers at 11:30 to 12:15 pace worked after all. I'm going to hold off on track stuff. These surges are by feel and for now I'll stick to fartlek for 'speed' and try to stay injury free.
Late morning to early afternoon two hours to this with resting. Leg and arm bands all directions; foam roller; hand grips, standing leg swirls, kicks all directions; floor core 40 sit ups, planks, bridges, light stretching, free arm weights 15, 20, 35, 40, 50 lbs.
walk trot (walk only rest day) 1:15:34  5.0 mi (15:07 / mi)
shoes: Hoka Mach Black/Red
63 when I got up this morning. Duluth has sent it's weather south. I remember going up north 73, 75, 78, 79, 80, 83 and how great the summer weather especially August (Hoghead 15K! month). But I guess the truth is we need adversity in our training, whether is hot, cold, wind, hills, etc. I've also found sometimes too much adversity does not make you tougher it just wears you down.
Post walk about 2 hours later started in on: hand grips, etc; leg and arm bands all directions; standing leg swirls and kicks all directions; foam roller; floor core 40 sit ups, planks, bridges, leg lifts all sides; free weights a few reps of all these 15, 20, 35, 40, 50. 45 minutes...took well over hour to actually do as took my time between each of these.
running long (65 degrees August!!!) 1:38:14  9.0 mi (10:55 / mi)
shoes: Hoka Rincon grey
Love the Rincons. 65 degrees and I could feel at about 4 when I would be dying for the past 6-8 weeks I actually began running 10 min miles even when I still walked 2-3 times. Walking was short 10 to 20 yards...trotting along much further at beginning.
Mini surges/pickups from about half mile to 3.75 miles. None were long and gradually from 3 to 4 my stride smoothed out and I dropped into a rhythm that was smooth and easy. Kinda had to work at last 2 miles some. Fun when this happens.
It was dark for nearly half mile and gloomy near dark for another 3/4s of mile. I used to be Phantom Runner and loved running in dark but now I feel this huge weight of depression that I have to fight when I go out into the dark unless I'm only walking.
1M 14:15 normal Sunday morning slow start
2M 26:45 (12:30 speeding up a little)
3M 38:30 (11:45)
4M 49:30 (11:00)
5M 59:25 (9:55)
6M 1:09:25 (10:00)
7M 1:19:10 (9:45) could not remember exact split but close
8M 1:28:45 (9:35)
9M 1:38:14 (9:29) Only 1:22 (time)
more than last Sunday to run a mile further. Heat+humidity= some altitude-like training benefit
walk trot (walk only rest day) 1:01:05  4.0 mi (15:16 / mi)
shoes: Saucony Gortex
Out just slightly before 6 am...it was light...barely. Less than quarter mile from house saw the African runner again...coming towards me...I said good job as he flew by (looks like he's running quarters) and he answered...definitely had that Kenyan-type African accent. He had a tank top with some sort of letting on it like the old track clubs but I could not read it due to how fast he was going and it was not light enough either.
Late afternoon: 30 minutes of standing leg swirls, kicks, all directions; floor core-40 sit ups, planks and bridges all sides; leg and arm bands all directions each, foam roller and lite stretching.
golf (Kickingbird ) 10:00  4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
Nice day. Cooler...so even with humidity it was nice.
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