Thursday Oct 30 |
 | strength/stretching 30:00 [1] | |
| shoes: Asics GT-2130 |
| AM - Dog Days workout and stretching at home - easy |
Tuesday Oct 28 |
| strength/stretching 25:00 [1] | |
| shoes: Asics GT-2130 |
| AM - easy stretching, dynamic stretching, 5 min jog, Dog Days exercises at stadium visitors locker room. Drove to workout, didn't have time to run, and run back. |
| running 15:00 [2] | |
| shoes: Asics GT-2130 |
| 5 min in warmup; 10 min after calisthenics, w/ 5 stairs anywhere along 2x length of concourse. |
Saturday Oct 25 |
| strength/stretching 10:00 [1] | |
| |
| dynamic stretching, and more stretching in evening. |
| running 54:23 [2] 5.45 mi (9:58 / mi) | |
| shoes: Asics GT-2130 |
| AM - from Jane Schrader's house to Minn St campus - w/ Dee. Used hamstring warp. 5.5 miles was about right, any longer could have caused problems. |
Thursday Oct 23 |
| running 27:00 [2] | |
| |
| AM - Dog Days - drove to stadium, then ran Illinois, 9th, Mass, 11th, Illinois + 400m more. After calisthenics, one loop on stadium concourse (out and back) with about 9 sets of stairs. Use hamstring wrap to be safe. No thoughts of stopping, but "run gingerly" seems to be the mantra. |
| strength/stretching 25:00 [1] | |
| slept:7.0 shoes: Asics GT-2130 |
| some dynamic stretching at home, then just getting out of car by stadium; ran, then easy stretching before DD calisthenics - led by Kenny Baldwin (faster pace through all the exercises than Red Dog, but has us hold our stretches a little longer. . . still not long enough in my mind to do any real good). |
Tuesday Oct 21 |
| strength/stretching 25:00 [1] | |
| |
| AM - dynamic stretching, then ran to stadium for 20 min more of Dog Days calisthenics |
| running 45:00 [2] 4.5 mi (10:00 / mi) | |
| shoes: Asics GT-2130 |
| 22:30 to stadium, the DD calis only, skipped the group run, then ran home (22:30). Hamstring wrapped and going to stadium, felt fragile and almost turned around. Managed easy run back without pain or break down. |
Sunday Oct 19 |
| running 44:30 [2] 4.5 mi (9:53 / mi) | |
| |
| AM - run to stadium to test legs (hamstring) - was able to make there and back, so ART must have worked. At stasium did about 5 min of hamstring stretching. |
| strength/stretching 20:00 [1] | |
| |
| Dynamic stretching before run to stadium. Exercises and stretching for hamstring, calves, shoulder in PM at home. |
Saturday Oct 18 |
| running intervals 1:00:00 [1] | |
| shoes: Vasque Blur |
| AM - at Rim Rock Farm - Sunflower League XC Champs - ran around 4 races to take photos over 2 hrs, so sort of an interval workout with hills with stops to shoot and chat with people. Definitely more running than in the past couple of weeks. Sunny, chilly. Foggy at first. So, about one hour of easy workout. |
Friday Oct 17 |
| strength/stretching 15:00 [1] | |
| |
| AM - hamstrings, 2x planks (L,C,R), seated-4 stretch; psoas |
Thursday Oct 16 |
| strength/stretching 20:00 [1] | |
| shoes: Asics GT-2130 |
| AM - dynamic stretching, Dog Days calisthenics. Today we got inside the stadium, but in the concourse and with the lights on! Athletics Dept rep explained they want to support the Dog Days group but days are limited because of maintenance and repairs. Stadium football field and track will be lost for next summer. Not sure if Allen Fieldhouse will be available this winter (because of construction). |
| running hills 10:00 [3] | |
| shoes: Asics GT-2130 |
| AM - 1 x concourse, then 1x back but climbing steps (to closed gates) for 2/3rds of way back, then finished with run. |
Tuesday Oct 14 |
| strength/stretching 25:00 [1] | |
| |
| AM - Dynamic stretching at home, DD workout
PM - ART self massage on legs |
| running 20:00 [2] | |
| shoes: Asics GT-2130 |
| from stadium to 11th, Mass, 9th, Illinois, back to stadium |
Monday Oct 13 |
| strength/stretching 15:00 [1] | |
| |
| PM - planks, hamstrings, calf stretches on stairs, psoas |
Sunday Oct 12 |
| biking (road bike) 1:42:00 [3] 25.6 mi (3:59 / mi) | |
| slept:9.0 shoes: Shimano (bike) |
| AM - out on Peterson, Folk, 6th, S Trafficway bikepath, lower dam road, east on 458, then south on Nebo Hill road, out just south of Wakarusa School, back over dam road, S Trafficway to Fall Creek and home. Nice warm fall day for a ride. Thought about going to PTOC meet, but still better go easy on the running.
PM - another 1.5 hr nap. |
Saturday Oct 11 |
| strength/stretching 20:00 [1] | |
| |
| light stretching and hamstring massage.
AM - took photos of WOW Run (shot at 400 ISO - a mistake - way too bright, no great shots today). Then went to see pre-game stuff (KU band marching down campanile hill and performance). Parked at 6th & Maine, jog/walked about a mile. Went home to watch game on tube. |
Friday Oct 10 |
| strength/stretching 15:00 [1] | |
| (rest day) |
| PM - home stretching, planks, and hamstring massage. Went to my doctor for annual checkup. He recommended I stretch and agreed that my hamstring muscles are tight. No high blood pressure. Next may be a visit to a neurologist to discuss the blurry vision when running. |
Thursday Oct 9 |
| strength/stretching 25:00 [1] | |
| |
| AM - dynamic stretching at home, Dog Days calisthenics.
PM - hamstring & calf self massage |
| running 15:00 [3] | |
| shoes: Asics GT-2130 |
| AM - from stadium: Illinois, 9th, Emery Rd, Univ Dr, W Campus Rd, JRP parking lot, down hill to stadium. Easy start, then at tempo going up Emery. |
Wednesday Oct 8 |
| biking (road bike) 55:45 [3] 14.3 mi (3:53 / mi) | |
| shoes: Shimano (bike) |
| PM - after work, rode to South Trafficway bike path and turned around at Clinton Pkwy. Lots of traffic and a couple of close calls; not the quiet ride I'm used to on summer mornings. Legs felt OK, avg 77 bpm, 773 cal. |
Tuesday Oct 7 |
| strength/stretching 25:00 [1] | |
| |
| AM - dynamic stretching, then 15 min more at Dog Days workout outside KU stadium.
More hamstring massage and shoulder exercises in evening. |
| running 20:00 [2] | |
| shoes: Asics GT-2130 |
| AM - from stadium to parking garage:
1 x ramps,
1 x stairs,
1 x ramps, then quit and didn't do last stairs and jogged back to car. No pains in hamstring, just wanted to be cautious. |
Sunday Oct 5 |
| strength/stretching 12:00 [1] | |
| |
| hamstring self massage; shoulder exercises |
| biking (mtn bike on levee) 30:00 [2] | |
| |
| AM - rode along levee shooting photos of Sandrat Run. Ran on the trails to get to a photo spot, misjudged where the log pile was and ran about 400m extra - but the legs felt OK.
It would be nice some day to be healthy again to do the 8 miles on these trails. |
Thursday Oct 2 |
| strength/stretching 15:00 [1] | |
| |
| |
| Note | |
| |
| 2nd ART session with Marty DeCourcy. Really worked on the left calf muscle and right hamstring. Got tips to do self massage. |