Sunday Aug 31 |
 | biking (road bike) 1:03:53 [2] 16.53 mi (3:51 / mi) | |
| ahr:94 max:128 slept:8.0 shoes: Shimano (bike) |
| AM - ride to Clinton Overlook (on bike path) and back via spillway bike path & Alvamar. |
Saturday Aug 30 |
| running 39:45 [2] 4.34 mi (9:08 / mi) | |
| ahr:108 max:167 shoes: Asics Gel-Cumulus9 |
| Sat. Dog Days run, from Kizer Cummings. 1st ran across Mass St bridge and turned around for extra mile.
Then after a few calisthenics, south to 13th & Mass, up 13th across campus on Jayhawk Blvd, then back on Memorial Drive, down Mississippi, 9th and back to K-C. |
| strength/stretching 10:00 [1] | |
| |
| dynamic stretching at first, then ran mile, then calis. |
Thursday Aug 28 |
| strength/stretching 20:00 [1] | |
| |
| dynamic stretching & Dog Days exercises |
| running 13:00 [2] | |
| |
| Dog Days: NE corner of stadium, Mississippi up to Jayhawk Blvd, W Campus Rd, back behind JRP, down stairs to stadium and back 11th & Illinois. |
Wednesday Aug 27 |
| strength/stretching 20:00 [1] | |
| slept:8.0 |
| Went to bed early the night before.
AM - stretching exercises at home (core, hamstring, toe raises) |
Tuesday Aug 26 |
| strength/stretching 20:00 [1] | |
| |
| AM - at home dynamic stretching; stadium: Dog Days calisthenics |
| running 13:00 [2] | |
| shoes: Asics Gel-Cumulus9 |
| From NE corner of stadium, up to campanile on to Memorial Drive, down other sidewalk to S side of stadium, repeat up/down campanile hill, then W side of stadium and back to start. Easy effort. |
Sunday Aug 24 |
| biking (road bike) 24:44 [1] 5.0 mi (4:56 / mi) | |
| ahr:77 slept:8.0 shoes: Shimano (bike) |
| AM - ride up to Cap Fed in Iowa to deposit checks. Test drove the Garmin Edge on the bike - a birthday gift from Damon and Dee. Still need to see if the heart monitor works correctly. |
Saturday Aug 23 |
| strength/stretching warm up/down 20:00 [1] | |
| |
| 10 min dynamic stretching, 10 min easy jog. Thunder & lightning at 5:30. Let up in time before the race - nice overcast cool day. |
| running race 23:06 [5] 5 km (4:37 / km) vdot: 42.1 | |
| slept:7.0 shoes: Asics Gel-Cumulus9 |
| Paulina Cooper Dot to Dot 5 K (Corporate Woods). Flat course. Goal was to not go out too fast this time. Splits: 7:20, 14:40, 22:20?, finish 23:06. Not too many competitors, so 2nd in M50-59. |
Friday Aug 22 |
| strength/stretching 15:00 [1] | |
| |
| |
Thursday Aug 21 |
| strength/stretching 20:00 [1] | |
| |
| stretching & calisthenics - home and at stadium |
| running 12:00 [2] | |
| |
| Dog Days run: from stadium up over 11th to Mass, 9th, and back. |
Wednesday Aug 20 |
| strength/stretching warm up/down 10:00 [1] | |
| |
| dynamic stretching; 6 min jog |
| orienteering 37:25 [4] ** 6.8 km (5:30 / km) | |
| 11c shoes: Asics Gel-Cumulus9 |
| PM - Shawnee Mission Park - course by Mary Jones - rule: must stay on pavement (streets, bike paths, gravel roads). Got a good pace and held it through out. Getting back into some sort of running shape - finally. |
Tuesday Aug 19 |
| strength/stretching 20:00 [1] | |
| |
| AM - dynamic stretching at home, calisthenics at stadium |
| running 15:00 [2] | |
| shoes: Asics Gel-Cumulus9 |
| AM - from NE corner of stadium, to west side parking lots - snaked in and out of lots, then to top to JRP and back to stadium. Kept it easy today. |
Monday Aug 18 |
| strength/stretching 15:00 [1] | |
| |
| stretching |
Sunday Aug 17 |
| biking (road bike) 1:13:24 [2] 18.7 mi (3:54 / mi) | |
| ahr:117 max:171 shoes: Shimano (bike) |
| AM - to Clinton Lake marina. Tested my heart monitor with someone else's Forerunner 305 - it worked. Need to have my Forerunner replaced. |
Saturday Aug 16 |
| strength/stretching 15:00 [1] | |
| |
| dynamic stretching and 10 min easy jog. Left lower calf and back of ankle sore and achy during warm up jog, so put on the neoprene wrap. Talked to Jesse Walden, ART, and asked he would check on the lower left leg after my run. |
| running race 22:39 [5] 5 km (4:32 / km) vdot: 43.0 | |
| slept:5.0 shoes: Asics Gel-Cumulus9 |
| Deanna Rose Farmstead 5K, 6th in M55-59 in 22:39.3, pace = 7:18. Very please with effort. Speed was good for 2 miles but faded in last mile - lack of any long distance workout. lower left calf (OK, lower above the ankle) ached, then felt better the last 2 miles. Sizing up who will be in the M60 age groups in two weeks.
Jesse Walden worked on the Achilles area, lower calf, toes and foot. Says I have a "goofy" foot - i.e., need to do some toe and foot exercises , like sitting down to watch TV and write the alphabet with my foot to work out the goofiness. So, the new lead on the problems starts from the toes to the bottom of my foot to the ankle and up the lower calf - all linked. Will try racing again next week - go to SM Park for O' Wed evening.
After race, helped Damon pick up his new couch from Spring Hill to take back to his OP apartment. Then lunch at the Bangkok Pavilion - very good authentic Thai restaurant. |
Friday Aug 15 |
| strength/stretching 10:00 [1] | |
| |
| PM - stretching exercises and core muscle exercises |
Thursday Aug 14 |
| strength/stretching 20:00 [1] | |
| |
| Did not go to Dog Days - want to rest up the lower left calf muscles. Did stretching exercises at home. Started to include stomach muscle exercises again for core strength. |
Tuesday Aug 12 |
| strength/stretching 20:00 [1] | |
| |
| AM - dynamic stretching at home, then 15 min calisthenics with 1st day of fall Dog Days |
| |
| C • Lunch Wednesday? 1 |
| running 1:02:00 [2] 7.0 mi (8:51 / mi) | |
| shoes: Asics Gel-Cumulus9 |
| AM - ran to stadium & back. After calisthenics, 2 mi around campus (up Mississippi, Jayhawk Blvd, W Campus Rd, down JRP stairs and back to north side of stadium).
Bad news: left calf got tight again today. . . |
Monday Aug 11 |
| biking (road bike) 1:01:00 [2] 15.8 mi (3:51 / mi) | |
| slept:8.0 shoes: Shimano (bike) |
| 9 am - to Clinton overlook, about 70F. Taking the week off as vacation days. . . Watch Olympics late, workout, get some sleep this week. |
Sunday Aug 10 |
| biking (road bike) 35:00 [1] | |
| shoes: Shimano (bike) |
| afternoon easy ride - to Lakeview with Dee |
Saturday Aug 9 |
| Note | |
| (rest day) |
| Worked as timer at Red Dog IV Run on the levee (4 mile race, about 375 participants). |
Friday Aug 8 |
| Note | |
| (rest day) |
| Took it easy - rest day, before watching Olympic opening ceremonies |
Thursday Aug 7 |
| strength/stretching 30:00 [1] | |
| |
| RDDD#21 (last one for the summer, did not do 25 days = no shirt).
Dynamic stretching at stadium.
calisthenics, then listen Coach Mark Francis talk about setting goals. |
| running hills 20:00 [4] | |
| shoes: Asics Gel-Cumulus9 |
| From stadium, E over 11th to Tenn, S one block to 12th, up/down 12th, Tenn, up/down 13th, Tenn, up 14th, down spiraling down Union parking garage, back to stadium. Almost skipped this as we didn;t start until 6:30 (time I should be heading back home since I need to be back at work at 7:30 these days). |
Wednesday Aug 6 |
| strength/stretching 20:00 [1] | |
| |
| RDDD#20 - stretching and calisthenics. Then 45-sec test drill after the run. Had to leave before it was over.
Evening - Dog Days annual potluck at Evan Williams/Roger Walters. |
| running hills 20:00 [3] | |
| shoes: Asics Gel-Cumulus9 |
| NE corner of stadium to S side of Spencer Art Museum, then up to top of campanile, then down.
5x hills (3 forwards, 2 backwards), then back to start.
(then did the 45-sec drills) |
Tuesday Aug 5 |
| strength/stretching 20:00 [1] | |
| shoes: New Balance 767 |
| RDDD#19 - dynamic stertching all at home; them drove to stadiumfor calisthenics |
| running 20:00 [2] | |
| shoes: New Balance 767 |
| from stadium, Illinois, 9th, Vermont, 6th, Mass, 11th, stadium. Did not push it today. Chatted with Mark Inbody most of the way. |
Monday Aug 4 |
| strength/stretching 20:00 [0] | |
| shoes: Asics Gel-Cumulus9 |
| AM - RDDD#18 - dynamic stretching at home, calisthenics by stasdium. |
| running 19:00 [2] | |
| |
| from stadium to 11th, W Campus Rd, down Naismith, Sunnyside, up by Wescoe to Jayhawk Blvd, back to stadium. Did not want to push it today. |
Sunday Aug 3 |
| biking (road bike) 1:00:00 [2] 1.67 mi (35:59 / mi) | |
| shoes: Shimano (bike) |
| Easy ride to Clinton Pkwy T, took bike path by arboretum back. |
Saturday Aug 2 |
| strength/stretching 10:00 [1] | |
| |
| Dynamic stretching and calisthenics at Lied Center parking lot (last day of summer Dog Days runs). |
| running 32:00 [4] 4.1 mi (7:48 / mi) | |
| shoes: Asics Gel-Cumulus9 |
| RDDD#17 - after calisthenics, did the 4-mi square (15th, Kasold, Clinton Pkwy, Iowa). Pushed pace 1st 2 miles and held on the last 2. Going to take awhile to get back into longer runs. |
Friday Aug 1 |
| running 43:00 [2] | |
| shoes: Asics Gel-Cumulus9 |
| AM - dropped off Camry at Crown Toyota and ran home pretty much along Iowa St, zigzagging back and froth to pick up frontage roads and sidewalks. Hot, sunny - sweating profusely. Pretty drained when I got home. How did I do 5 hours for a marathon? |
| strength/stretching 16:00 [1] | |
| |
| After run and shower, did Jones stretching for hamstrings, Rettele exercises for shoulders. |