Monday Jun 30 |
 | biking (road bike) 37:00 [1] 8.0 mi (4:36 / mi) | |
| (rest day) shoes: Shimano (bike) |
| bike commute to work, 4 miles each way (up Lawrence, West Jr Hi, Jayhawk Blvd, Union. Nice day to ride. Easy recovery day. 20 min up to work; 17 back. |
Sunday Jun 29 |
| biking (road bike) 2:27:00 [3] 36.4 mi (4:03 / mi) | |
| slept:7.0 shoes: Shimano (bike) |
| AM - ride to Alvamar, then S to bike path to Kasold, picked up Co Rd 1200 (Oldfathers). Took right turn again and this time went to end of pavement at both ends and turned around. Back to the 1200 split and went S this time and ended up on the Sibleyville Rd. Strong wind from N-NW. Stopped twice for Gu breaks. Got the beginnings of that dizziness just about a mile after turning N off the Sibleyville Rd. On old K10 the Prairie Village Yacht Club (bikers) zipped in front of me by the Davenport Winery. No interest in catching two packs of about a dozen each.
Temp at start: 65F so I wore 2 shirts.
An off-duty county deputy sheriff died yesterday riding his bike on old K10 (just 1 mi west of Eudora). I wasn't on that part, but noticed quite a few motorists passed completely over in the other lane. No whiz-bys today. |
Saturday Jun 28 |
| biking (road bike) 1:41:00 [2] 26.0 mi (3:53 / mi) | |
| slept:8.0 shoes: Shimano (bike) |
| AM - out via Peterson to Folks, S. Trafficway to lower dam road then east towards US59 on Lone Star Road, took right on Oldfather (Midyett) Rd. Continued south on new paved roads, climbed hill going back west. Turned around not knowing where it would end up. On way back met Grover Everett & Mike Harmon just before Lone Star Rd. Back by Kasold, Crossgate, Monterey, Trail. . . Bike legs are getting better. Hammering next week? No problem with calf muscle on the bike.
Was going to get up at 5 am, but turned off alarm and slept til 7. Didn't ride until 10. Nice overcast day. Temp: 70F |
| strength/stretching 20:00 [1] | |
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| stretching: hamstring, calves, shoulders, including strength drills for hamstrings. |
Friday Jun 27 |
| biking (road bike) 1:02:00 [2] 15.9 mi (3:53 / mi) | |
| slept:9.0 (injured) shoes: Shimano (bike) |
| 10:30 am - out to K10 & South Trafficway, then took bike path all the way to arboretum, back via Alvamar and home. Cycling legs back - more comfortable spinning. Energy level however still a concern - light headed so going up Lawrence Ave (to Trail) in 1st mile.
Another hour nap in the afternoon. |
Thursday Jun 26 |
| strength/stretching (Dog Days) 25:00 [1] | |
| shoes: Asics Gel-Cumulus9 |
| AM - dynamic stretching at home, RDDD#8 - stretching & calisthenics including the 10 yd pushups drill (run 10-1 pushup-back10, 10 again-2 & back, until 10 pushups). |
| running 15:00 [2] | |
| (injured) shoes: Asics Gel-Cumulus9 |
| 800m jog after calis, then the 10 yd pushups drill to 10; 3x stadium seats (halfway up) - felt OK and had more energy than the two laps.
1 lap jog-walked. Calf got tight.
After visit to Dr Jones, time to stop running for 2 weeks and stick with biking. "2 steps forward 1 step back" as I run and have to stop because of the calf tightness. |
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| C • Running! 1 |
Wednesday Jun 25 |
| biking (road bike) 43:24 [3] 12.3 mi (3:32 / mi) | |
| shoes: Shimano (bike) |
| AM - to Lakeview+, got over 20 mph several times out, but hard to maintain 15 mph back. Wasn't pushing, but didn't want to be an easy ride. No calf strain problem. . . all right. |
Tuesday Jun 24 |
| running 25:00 [2] | |
| shoes: Asics Gel-Cumulus9 |
| 5 min dynamic stretching for hamstring and calf muscles.
29 min run around neighborhood to test calf. Did OK, felt a slight strain the last 2-3 mintues but not enough to cause me to walk. See Dr Jones this afternoon.
Skipped Dog Days (thundering. . .) |
| strength/stretching 5:00 [1] | |
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| some stretching at Dr Jones - more ART, laser treatment. I guess it's (ART) is working. Cautioned to get back into things slowly. |
Monday Jun 23 |
| Note | |
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| Saw Lori Warrender, PT, and after discussion and exam couldn;t get me dizzy. Her testing ruled out other possible causes for the dizziness except for BPPV. Then with the test for BVVP, I felt like the car brought but the trouble wouldn't show up for the mechanic. She said to try doing everything normal the next few days and report back on Fri. Maybe the dizziness corrected itself. . . What a let down, trying to get dizzy and throw up and couldn't. . . |
Sunday Jun 22 |
| strength/stretching 15:00 [1] | |
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| stretching before bike ride: hamstring and calf.
after ride, strength drills for hamstring, PT for shoulders. |
| biking (road bike) 1:04:00 [2] 16.1 mi (3:58 / mi) | |
| shoes: Shimano (bike) |
| to Clinton Overlook; up Lawrence Ave really easy, almost turned around feeling weak; on Trail felt OK and finished the ride feeling much better on the flats and downhills. Temp: mid 70s, sunny - nice morning ride. Avoided lowering head in tuck positions. See doctor tomorrow for BPPV.
No problem with calf on bike (today).
Sure is a bummer to everyone running around and can't handle 4 blocks. |
Thursday Jun 19 |
| strength/stretching 25:00 [1] | |
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| stretching at home, then calisthenics at stadium
RDDD#7
Dizziness - BPPV is back. |
| running 10:00 [1] | |
| (injured) shoes: Asics Gel-Cumulus9 |
| Tried to run wtih DD group to 9th & Mass and back, but had to walk halfway. Used calf wrap by calf got tight again. Iced at home. |
Wednesday Jun 18 |
| Note | |
| (injured) (rest day) |
| Saw Dr Rob Jones for ART (active release technique) and laser treatnment on calf. He really massaged hard the sore spot. More recommended strecthing exercises. |
Tuesday Jun 17 |
| strength/stretching (Dog Days) 30:00 [1] | |
| shoes: Asics Gel-Cumulus9 |
| RDDD #6 - stretching and calisthenics, tried to run one lap and got pains in calf and walked 2 more laps for rest of workout. Need to see someone on this now . . . |
Monday Jun 16 |
| Note | |
| (rest day) |
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Sunday Jun 15 |
| Note | |
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| Worked water aid station at Clinton for Kansas 70.3 Ironman - good repetitive arm workout hold up water cups for 4 hours. |
Thursday Jun 12 |
| strength/stretching (Dog Days) 20:00 [1] | |
| (injured) shoes: Asics Gel-Cumulus9 |
| PM - rain in the morning, so I went to the 6 pm session of Dog Days (#5 and counting). Forgot to wrap the left calf, but it was an easy workout with stretching and calis. Then talks by the triathletes for this weekend's hotshots half ironman races - a gal from New Zealand and 2 Navy Seals. Then lightning stopped the workout and we went home without any running, except for 1 lap.
Calf is not healing up fast. . . |
Tuesday Jun 10 |
| strength/stretching 20:00 [1] | |
| (injured) |
| RDDD#4 - dynamic stretching at home; stretching and calisthenics at stadium. Good core work. Big crowd again. Simply too crowded for a good workout in a short time. Wrapped left claf, but definitely a pain in trying to run. |
| running 15:00 [2] | |
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| Fortunately Red Dog had us walk 400m, then jog 400m before doing drills across the field - managed to not overdo the running and aggravate the calf. Then 2 x stadium steps, then skipped last 800 m and walked to car and home. Iced. |
Sunday Jun 8 |
| biking (raod bike) 2:00:00 [2] 30.0 mi (3:59 / mi) | |
| shoes: Shimano (bike) |
| Autour Mont Bleu route, but from So. Louisiana went west to pick up So. Trafficway bike path to Inverness, then home via Monterey.
Gusty wind from S about 12 mph, but never got into lowest gear - perferred to grind it out in a slow rev. Bonked hard on Sibleyville Rd (by Vinland turnoff). Stopped twice to get off and rest - head between knees; left foot cramping. 5 min rest and gu helped, but certainly not a good feeling with that about to pass out feeling. Ride in from there on was OK. Even got up to 30 mph with the tailwind (so that's the cruising speed on those closing miles in the Tour. . .)
Also, tweaked that left calf too hard avoiding falling at a traffic light bike stand. Iced afterwards. 1 hr nap.
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| strength/stretching 20:00 [1] | |
| (injured) |
| through day - did almost all the stretching: hamstring, shoulders, hamstring strengthening set as well. Left out calf stretches. |
Saturday Jun 7 |
| running (Dog Days) 23:00 [2] 690.0 mi (1 / mi) | |
| ahr:133 max:153 slept:7.0 (injured) |
| RDDD#3 (SatDD#1) - from Lied Center - 15th & Iowa to 14th & Kasold & back. Used calf wrap and calf got tight on the climb in last 400 m. Did dynamic stretching before hand and Red Dog's warmup drills. Huge crowd for a Sat run (200?). Probably will have to miss sprint O at Stoll Park. . . |
Friday Jun 6 |
| Note | |
| (rest day) |
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Thursday Jun 5 |
| strength/stretching 15:00 [1] | |
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| pre DD stretching on own - dynamic stretching at home and at stadium, sun salutation, pretzel. |
| strength/stretching (Dog Days) 15:00 [1] | |
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| RDDD #2 - stretching and various 30/60 sec test calisthenic drills - a pre-test to evaluate to compare at end of summer. Did OK with pushups; less up to par with crunches. Did leg lifts w/ bent legs on down stroke (as always now to avoid back strain). |
| running 20:00 [1] | |
| slept:7.0 shoes: Asics Gel-Cumulus9 |
| With such a large crowd (800 was the count for Tues morning's workout at the stadium), we had to take turns among sex/age groups to go the length of the football field for backwards runs (100 yds), skipping, high kicks. 3 x 400m for jogs interspersed throughout workout. Left calf was getting sore at end. Iced at home. |
Wednesday Jun 4 |
| strength/stretching 15:00 [1] | |
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| AM - stretching, emphasize calves now as Grover Everett suggested the same straight leg and bent leg calf stretchs as Dr Jones.
And shoulders, hamstrings. |
Tuesday Jun 3 |
| strength/stretching 10:00 [1] | |
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| dynamic stretching on own at home, then drove to stadium and did sun salutation and pretzel twists before Red Dog started his session. |
| strength/stretching (Dog Days) 15:00 [0] | |
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| Dog Days #1 (for the summer). 6 am - a lot of people today (1000?). we did our 15 min of calisthenics and stretching before Red Dog's break for announcements and rules for the summer (no iPods, no laughing at people, etc.) - people were still filing in 15 min late. Very crowded at the north end (the side they walk in). |
| running 15:00 [2] | |
| shoes: Asics Gel-Cumulus9 |
| couple of exercises across the football field (lunge halfway, jog; then football stance sideways runs halfway, then switched 180 and continue);
4 laps, then 1x stadium steps to top.
Used the calf wrap to be safe. No added strains today. |
Monday Jun 2 |
| strength/stretching 20:00 [1] | |
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| AM - stretching (hamstrings, psoas, calves, shoulders) |
Sunday Jun 1 |
| biking (road bike) 2:10:00 [3] 366.0 mi (20 / mi) | |
| slept:6.0 shoes: Shimano (bike) |
| AM - ride to Lone Star Lake (out over Clinton dam, back on lower dam road). Got spinning pretty good. Stopped to take off long sleeve shirt at top of lake dam; left lower calf felt sore taking one step wrong. But return ride was OK.
It was sunny and 65F starting out - got warmer.
Itching of armpit and back of both knees these days requires Zertec and ointments - it's the season to suffer through this stuff. Didn't sleep well. Discovered ice packs help relieve itching - probably better than the old soaking under very hot water (which felt good - like scratching. . .). |
| strength/stretching 20:00 [1] | |
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| PM |