Training Archive: MeanGeneIn the 31 days ending 2007-07-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | ||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| running 46:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - 20 min out (left late to Dog Days, so picked up pace), very easy on way back (26 min). 7 "cheater" pullups. | ||
| strength/stretching 19:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| Dog Days #23 - stretching & calisthenics, includingstretching during Bowen's motivation speech. | ||
| running hills 19:00 [4] | |
| shoes: Asics Gel-Cumulus | ||
| 1200m
7x stadium steps (up to row 44, 4 every other step, 3 every step) 400m 15 crunches, 15 left legs, 15 sit ups Definitely some effort as I was really dragging jogging/walking home. | ||
Monday Jul 30 | ||
| strength/stretching 20:00 [1] | |
| shoes: Vasque Blur | ||
| AM - Dog Days #22 (4 to go). An easy day, should have been a rest day but for the t-shirt prize. Yoga stretches on own for 10 min, then 10 min calisthenics. Then a break with the annual Hank Booth talk at DD (theme: positive attitude and quoting "The Secret"). | ||
| running 20:00 [2] | |
| shoes: Vasque Blur | ||
| Across football field drills (easy effort); then 1 mile TT in 7:30. Considering the last TT was in 6:44 a good effort to go easy and try to maintain a marathon pace (yes, too fast - pace should be 8:30 - 8:40).
Calves stiff when I got out of bed, but OK during workout. | ||
Sunday Jul 29 | ||
| running 1:50:00 [2] | |
| shoes: Vasque Blur | ||
| AM - from levee & Mass St bridge, to river trails and back. Steady easy pace to do the "long" run. Legs were tired at end; right ankle sore. Can't imagine doing 4 hours at this point. Maybe 26 miles (& enjoying it) may be too much in Oct. On verra.
About halfway down the single track, came across 2 tents. On the return leg, saw oine camper, then a bike. Looked like a cross country biker finding a remote cheap place to spend the night. . . like Dee & did on bike trips 30 years ago. Also, scared a deer about 5 ft in from the lower trail. The lower trials must have bene completely flooded recently. No bikes out today and a lot of ground debris at the far turn around point. | ||
Saturday Jul 28 | ||
| running 20:00 [2] | |
| shoes: New Balance 767 | ||
| AM - went with Dee to Cancer Action 5K in Fairfax District of KC. After 10 min easy warmup run with Dee, I ran around to take photos, Dee raced. | ||
| strength/stretching (Jones stretching) 20:00 [1] | |
| after we got home, did some stretching. Learned that Rich Ayers goes to Dr Jones for therapy (since DeCoursy is too busy in KC). | ||
Thursday Jul 26 | ||
| running 43:00 [2] | |
| shoes: New Balance 767 | ||
| AM - to stadium & back (6 pullups) | ||
| strength/stretching 15:00 [1] | |
| shoes: New Balance 767 | ||
| AM - Dog Days #21 - timed calisthenics (rep number: 45, or 1 minute) | ||
| running hills 16:00 [3] | |
| shoes: New Balance 767 | ||
| Out to Mississippi to Spencer Art Museum (s side), then to bottom of campanile hill. 5x uphill (2 times backwards - did those easy! no injury), then back to museum, and back to stadium. Then 15x alternating toe touches, ebfore the jog home. | ||
Wednesday Jul 25 | ||
| strength/stretching 20:00 [1] | |
| shoes: New Balance 767 | ||
| AM - Dog Days #20 - drove today to not overdo the running (mantra: increase by no more than 10% per week). Stretching on own, then magic number today was "30" - pushups, crunches, jumping jacks, etc. Then 45 situps which I refused and did 45 crunches again - doctor's orders to avoid situps. | ||
| running 23:00 [3] | |
| shoes: New Balance 767 | ||
| Easy 2 laps - warmup; after calisthenics, 15 min on track, then 1X stadium steps to top; 1X stadium seats - to top.
Overall - not an easy day, but not hard either - need to pace it out and avoid overdoing it. | ||
Tuesday Jul 24 | ||
| running 43:00 [2] | |
| shoes: New Balance 767 | ||
| AM - to stadium & back (6 pullups @ Pinckney) | ||
| strength/stretching 25:00 [1] | |
| shoes: New Balance 767 | ||
| AM - DD #19. Sun salutation & other stertches before calisthenics. 5 min motivational speech by Coach Ray Bechard (KU Volleyball. "you don't have to do the workout if you find 5 people born on the same month. . . " A good exercise with 300 people. . .). | ||
| running intervals 27:00 [2] | |
| shoes: New Balance 767 | ||
| AM - drills on length of football field (new paint job looks nice): high knee lift for 20 yds, backwards run, basketball guard shuffle, hops.
3 laps warm down. Plantar fasciitis in left foot again (too much hill running the last 10 days). | ||
Monday Jul 23 | ||
| running 49:00 [2] | |
| shoes: New Balance 767 | ||
| AM - run to a stadium - did workout outside; forgot my towel so I stood at the javelin runway for the calistehnics.
. . . back by Pinckney (6 pullups). | ||
| strength/stretching 18:00 [1] | |
| shoes: New Balance 767 | ||
| Dog Days #18 - calisthenics (reps of 22 or 11 for various exercises). 1 x sun salutation at start. Sluggish.
Back stiff from too much Lazyboy sitting watching the Tour over the weekend. | ||
| running hills 17:00 [3] | |
| shoes: New Balance 767 | ||
| From javelin runway, west up 11th to JRP parking lot, down by Potters, then 4x campanile hills, over behing & up around Spencer Art Museum, back to javelin area. | ||
Sunday Jul 22 | ||
| Note | |
| (rest day) | ||
| Volunteered with Dee as course marshal at Midwest Mayhem Triathlon. | ||
Saturday Jul 21 | ||
| running warm up/down 20:00 [1] | |
| shoes: Integrator | ||
| running race (Cross Country) 24:32 [5] 5 km (4:54 / km) vdot: 39.2 | |
| shoes: Integrator | ||
| Sunflower Games - Cross Country 5K at Iliff Commons (Topeka). I think I finished 4th in M50-64. 2nd loop went into the steep wooded hills. Held back on the pace the first loop. | ||
| strength/stretching 18:00 [1] | |
| Took good 2 hour nap around noon.
5 pm - Jones stretching exercises. | ||
Friday Jul 20 | ||
| Note | |
| (rest day) | ||
Thursday Jul 19 | ||
| running 47:00 [1] | |
| shoes: New Balance 767 | ||
| AM - to stadium & back - took it easy. Didn't get much sleep in spite of going to bed early. | ||
| strength/stretching 20:00 [1] | |
| shoes: New Balance 767 | ||
| Dog Days #17 - yoga stretches and calisthenics - today: timed drills. | ||
| running 20:00 [3] | |
| shoes: New Balance 767 | ||
| AM - cross (football) field runs 3X; then timed 800m (about 3:37) | ||
Wednesday Jul 18 | ||
| running 46:00 [2] | |
| shoes: New Balance 767 | ||
| AM - to stadium & back - the rest day was worth it as there was less aches and pain this morning. But still felt a little sluggish - as expected. | ||
| strength/stretching 20:00 [1] | |
| shoes: New Balance 767 | ||
| AM - Dog Days #16 - 10 min on own - yoga; 10 min calisthenics | ||
| running hills 25:00 [3] | |
| shoes: New Balance 767 | ||
| from stadium to 10th over to Tenn, up 11th to Louisiana, down 12th to Tenn & up,
over to 13th - down & up, 1th - down & up, then to Union garage and ran down ramps. | ||
Tuesday Jul 17 | ||
| running 18:00 [1] | |
| (rest day) | ||
| PM - did not run this morning, but decided Jones stretching exercises would be good right before dinner. | ||
Monday Jul 16 | ||
| strength/stretching 30:00 [1] | |
| shoes: New Balance 767 | ||
| AM - Dog Days #15 - drove to the stadium instead of running. I should make this a rest day. Did yoga stretches before calisthenics. Red Dog emphasized core muscle group - great! Happy not to overdo it today. | ||
| running 20:00 [1] | |
| shoes: New Balance 767 | ||
| AM - 5 laps (2 warmup, 3 warmdown),
4x stadium steps - walked almost all of it (too crowded) - but that was good - this was supposed to be a rest day. | ||
Sunday Jul 15 | ||
| biking (raod bike) 31:00 [2] | |
| shoes: Shimano (bike) | ||
| easy ride to Lakeview to work out the stiffness from yesterday's hard run. | ||
Saturday Jul 14 | ||
| running race (trail race w/ map) 3:04:05 [5] ** 15.9 mi (11:35 / mi) | |
| shoes: Salomon | ||
| Psycho Summer 15 Mile Trail Race at Wyandotte Co Lake Park. Goal was to finish as this is a brutally hilly, rocky trail and my last trail race was for 10 miles. 15 was going to be on the verge of overdoing it. Thought I did an easy steady pace the first 3rd of the course. Gary Henry and Sarah Sinning caught me at the western edge of the dam and pulled away. I've outrun them in short events before, but Gary is a good experienced ultrarunner and young Sarah has done at least 3 30+ milers - so they put me in my proper place in results.
Took the course map and an old O' map for mapreading training. Lord, it's been a long time since I've O' technique training. Popped Succeed pills every hour and think they work to help avoid cramps. But the last 30 min I had to walk when toes cramped. So, the 3:04 is OK by me. Didn't let the competition get me in trouble today (for a change!). I think I'm on track for a fall marathon if I cautiously put in longer weekend runs between now and October. Here's the course map (90% correct, didn't go through the Boy Scout Area at all - still 15 miles). Here's the topo map from last winter's race showing the steepness at the north end. Mark Meer's GSP measured the climb at 9170 ft for the course for 15.9 mi. I think that's too much but haven't checked. | ||
Friday Jul 13 | ||
| Note | |
| (rest day) | ||
Thursday Jul 12 | ||
| running 45:00 [2] | |
| shoes: Salomon | ||
| AM - to stadium & back testing Salomon shoes for Sat trail run.
6 pullups at school. | ||
| strength/stretching (Dog Days) 25:00 [1] | |
| shoes: Salomon | ||
| AM - Dog Days #14 - 25 min yoga stretches, plank poses (& side planks), Dog Days calisthenics. (another 5 min not included here for Stan Redwine's annual talk on running form - toes up, knees up, heels up. . . the old guy still looks fit and runs smoothly). | ||
| running 25:00 [3] | |
| AM - sprints on football field (backwards run, sideways guarding position runs, speed build ups) - smartly stayed in control and did not pull anything.
Then 5 min break to cheer on gals doing their 1 mile TT; then Redwine's 5 min talk, then 1 mile TT for guys. 800m in 3:37; mile in 6:44. Steady pace first 2 laps with goal of finishing winded but not overdoing it. As Scott McVey was about to lap us (he finished a little over 5 min), pace picked up the last 400m with Mike Neal and another gray haired guy. It was comfortable "fast" without injury. I liked the time and leaving injury-free. A 6:44 - a pace for my slower 10K times in my youth. . . | ||
Wednesday Jul 11 | ||
| Note | |
| PM - 10 min map reading (ONA - McGrath's route at Peach Mountain). | ||
Tuesday Jul 10 | ||
| running 41:00 [2] | |
| shoes: New Balance 767 | ||
| AM - run to stadium & back (6 pullups at Pinckney). | ||
| running (Dog Days) 15:00 [2] | |
| shoes: New Balance 767 | ||
| Dog Days #13 - photo day so only did 13 min run followed by 20 pushups, 20 crunches. | ||
| strength/stretching 15:00 [1] | |
| PM - Jones stretches | ||
Monday Jul 9 | ||
| running 46:00 [2] | |
| shoes: New Balance 767 | ||
| AM : to stadium for Dog Days. Ran with a Camelbak to see if I'll use it on Sat's trail rauce at Wyondotte Co Lake Park.
On return did 5 pullups with the Camelbak on. | ||
| strength/stretching (Dog Days) 20:00 [1] | |
| shoes: New Balance 767 | ||
| AM - Dog Days #12. About 5 min of yoga stretching on own, then calisthenics. | ||
| running hills 17:00 [2] | |
| AM after exercises, jog 1000m, then 4x stadium seats (up to row 45), 600m. | ||
Sunday Jul 8 | ||
| Note | |
| drove back from Mankato to Lawrence | ||
Saturday Jul 7 | ||
| running 25:00 [1] | |
| shoes: New Balance 767 | ||
| AM - easy jog with Dee (from Jane's house to YMCA and back). | ||
Friday Jul 6 | ||
| running 48:00 [2] | |
| shoes: New Balance 767 | ||
| AM - Mankato, MN - run from Deb Young's with Dee down to Judson Bottoms | ||
| strength/stretching 10:00 [1] | |
| Jones stretching exercises, did only half of them - ran out of time . . . | ||
Thursday Jul 5 | ||
| Note | |
| Drove to Lincoln to pickup Damon and then headed to Mankato, MN for nephew's (Michael) wedding. | ||
Wednesday Jul 4 | ||
| strength/stretching 20:00 [1] | |
| AM - Jones stretching exercises | ||
Tuesday Jul 3 | ||
| running 46:00 [1] | |
| shoes: Asics Gel-1100 | ||
| AM - run to stadium; return run much slower - taking it easy. 6 pullups at Pinckney. | ||
| strength/stretching (Dog Days) 20:00 [1] | |
| shoes: Asics Gel-1100 | ||
| 6 AM - Dog Days #11 - stretches & calisthenics | ||
| strength/stretching 15:00 [3] | |
| shoes: Asics Gel-1100 | ||
| After calisthenics, 800m & suicide drills on football field. Red Dog said for older people and beginners to take it easy. So. . . I didn't take it easy. Hamstring said, "you're about to go over the edge." Eased up.
Easy jog home. Iced hamstring for 20 min. Then drove car for oil change (Garbers, 6th & Iowa), then 40 min walk home via Dillons, then Lawrence Ave. | ||
Monday Jul 2 | ||
| running 42:00 [2] | |
| shoes: New Balance 767 | ||
| AM - run to/back from stadium (6 pullups on return trip). | ||
| strength/stretching 20:00 [1] | |
| shoes: New Balance 767 | ||
| AM - Dog Days #10, yoga stretches on own for 10 min including plank & side plank positions (30 sec each), then calisthenics. | ||
| running hills 10:00 [2] | |
| shoes: New Balance 767 | ||
| after calisthenics, 3 laps (1200m), 2 stadium steps (up to row 44 , then up to 68). | ||
Sunday Jul 1 | ||
| Note | |
| (rest day) | ||
| AM - Iced right hamstring and left calf | ||
