Sunday Apr 30 |
 | running 6:00 [1] | |
| (rest day) |
| AM - went to get our car parked at Deerfield (Dee drove it there to carpool to the Trolley Run in KC). I was supposed to pick the car up and then do my long run. The 5K was quite an effort racing Everly yesterday. No energy to do the long run. Rest day. Then did not run at the runLawrence potluck/social at Gerg Burger's in the afternoon. |
Saturday Apr 29 |
| running warm up/down 10:00 [1] | |
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| running race 22:16 [5] 5 km (4:27 / km) vdot: 43.9 | |
| shoes: Asics GT2100 |
| Hilltop Hustle 5K, 3rd M55 - finished just (steps) behind Larry Everly. time approx. Race course was altered, instead of going N (construction) past Danforth Chapel, we went S to Twente Hall circle. One steep hill (behind Watson Library). |
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| C • Injury? 2 |
Thursday Apr 27 |
| running 43:00 [3] | |
| shoes: Asics GT2100 |
| AM - 50F, Peterson to Fall Creek, out via new road west to Monterey, N to Grand Vista and back by Hutton Farms. Nice new route. |
Wednesday Apr 26 |
| Note | |
| (rest day) |
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Tuesday Apr 25 |
| strength/stretching 10:00 [1] | |
| shoes: Asics GT2100 |
| AM - Dog Days - got my long-sleeve T-shirt for meeting some minimum number of training days this fall and winter - nice surprise, and a nice looking long-sleeve. Calisthenics with a lot of core work - good stuff. |
| running 20:00 [2] | |
| shoes: Asics GT2100 |
| Didn't hear Red Dog say we could go outside (50F), so did the 7 laps and 4 stairs (about 2100m). |
Monday Apr 24 |
| running 56:00 [2] | |
| shoes: Asics GT2100 |
| AM - to Harvard & Monterey. Added loop to Schwarz & 9th before picking up Lawrence Ave (at Stevens Dr); and back via new road to get to Fall Creek from Monterey. Lower calf was OK. Didn't run for several days - just exhausted - lack of sleep, sitting in sun at KU Relays for 6 hrs, etc. |
Sunday Apr 23 |
| Note | |
| (rest day) |
| Early afternoon, took a walk around campus with Spike to check over possibilities for a sprint O map of the KU campus. Kevin Shipley's work to compile the contours from the city GIS files, setting the map to the correct UTM coordinates and fitting in the air photo template - all are much appreciated. Spike has started the field notes. I will (later) work on the building by building details.
Tried to nap, but took only 20 min late afternoon. |
Saturday Apr 22 |
| running 15:00 [2] | |
| shoes: Asics GT2100 |
| AM - shot photos at To the River and Back 5K. Then went to KU Relays in the afternoon. They are young and fast! |
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| C • Maurice Greene 1 |
Thursday Apr 20 |
| strength/stretching 10:00 [1] | |
| |
| AM - Dog Days calisthenics - number today was 22. 22 reps for some, 11 for other exercises. |
| running 20:00 [2] | |
| shoes: Asics GT2100 |
| AM - Allen FH to Sunnyside, up to Jayhawk Blvd, to Budig, down steps back to B-School, back up steps, Lindley Halla, then back to AFH. |
| |
| C • Running! 1 |
Wednesday Apr 19 |
| biking (road bike) 35:00 [1] | |
| |
| AM - 20 min from Lawrence Auto Diagnostic to work (dropped off car for maintenance).
PM - - 15 min back to LAD |
Sunday Apr 16 |
| biking (road bike) 1:37:00 [2] | |
| shoes: Shimano (bike) |
| AM - south to Southwinds Theaters and rode bike trail to Clinton SP overlook, then back on 6th to Peterson & Monterey checking out new development and roads. 68F, sunny, nice. |
Saturday Apr 15 |
| biking (road bike) 1:49:00 [3] | |
| shoes: Shimano (bike) |
| AM - 70F, windy from S, 'autour Mt Bleu' route. Almost choked gulping down the first bite of a Cliff bar; had to stop and cough hard ti clear it. |
Friday Apr 14 |
| Note | |
| (rest day) |
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Thursday Apr 13 |
| Note | |
| (rest day) |
| |
Wednesday Apr 12 |
| biking (road bike) 49:00 [3] | |
| shoes: Shimano (bike) |
| PM- Lakeview+ |
Tuesday Apr 11 |
| strength/stretching 15:00 [1] | |
| shoes: Salomon |
| AM - Dog Days calisthenics (in Allen Fieldhouse) |
| running 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Salomon |
| AM - campus run to Wescoe & back to AFH. Nice to be outside. |
Sunday Apr 9 |
| biking (road bike) 30:00 [1] | |
| (injured) shoes: Shimano (bike) |
| AM - took photos of Raintree half marathon, lots of stop and go - easy. |
| biking (road bike) 57:00 [2] | |
| shoes: Shimano (bike) |
| PM - with Dee to Lakeview+, windy (from SW). |
Saturday Apr 8 |
| biking (road bike) 1:30:00 [2] | |
| (injured) shoes: Shimano (bike) |
| PM to Clinton Corps office using bikepath (out by FSHS 1st) and back by Lied Center to see huge tent used for SUA's Day on the Hill. Temp: about 55F, sunny.
Earlier in the day, took photos of Educ Sch 5K on campus - just easy jogging between JRP & Strong Hall. |
Thursday Apr 6 |
| biking (ex) 15:00 [2] | |
| shoes: Salomon |
| AM |
| strength/stretching 15:00 [1] | |
| (injured) |
| AM - still can not do lunges with 10 lb wts held over the head, so did Life Fitness nachines (bench press - light), 2 X 9 chins, & misc core exercises.
Need to stay off left calf and allow it to heal. |
Wednesday Apr 5 |
| running intervals 54:00 [3] | |
| (injured) shoes: Asics Gel-1100 |
| AM - back & forth on Peterson between Iowa & Kasold.
warm up - 10 min
2 mi 15:31, recover 1/2 mile 5:53
2 mi 14:23, recover - felt lower calves straining so abandon last 2 mi interval and jogged home 8:21.
Finally admitted I'm do too much too fast too hard. Take 2-3 weeks off from long runs, maybe bike more. South Dakota Deadwood Marathon maybe next target, but will be fleixble and delay more if necessary. Signed up for Lincoln (May 7), so that will be 13 miles as the next long run goal, not the full marathon. |
Tuesday Apr 4 |
| strength/stretching 16:00 [1] | |
| shoes: Salomon |
| AM - Red Dog calisthenics - a lot of reps, kept under control. My physical therapist had been to Dog Days workouts before and thinks Red Dog does not caution people (enough) to know when to let up and not risk injuries. I feel I've gain speed from the hills, stadium steps and core exercises. But, there's the danger of overdoing - just one day - like last year doing the Campanile hill climbs backwards 2X - too much stress on the hamstrings.
Caveat emptor. |
| running 17:00 [2] | |
| |
| AM - Dog Days - Allen Fieldhouse - did not push it. |
Monday Apr 3 |
| biking (road bike) 49:00 [3] | |
| shoes: Salomon |
| PM - Lakeview+ (wind from NW, temp 60F) |
Sunday Apr 2 |
| biking (road bike) 1:23:00 [2] | |
| slept:8.0 shoes: Shimano (bike) |
| AM - to Eagle Bend & south corner of Clinton Dam lower road (to check on where the 5K turnaorund was 2 weeks ago - need to certify course). Sore butt - 2nd day on a bike seat. Alternate training until calf muscles feel like they can handle 7 miles Wed. |
Saturday Apr 1 |
| biking 55:00 [1] 5.5 mi (10:00 / mi) | |
| shoes: Salomon |
| Took photos of Run for Life 10 Miler in Topeka. Did not want to risk an injury racing so jogged out to various point son the course, took photos and returned back to Washburn U campus. Experimented with video option on the Olympus C-700.
No pain in the calf. Plan to try tempo workout on Wed. Bike tomorrow if it does not rain.
Missed the Kill Creek O' meet. |