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. |