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Training Log Archive: MeanGene

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  running3 3:40:47 19.4(11:23) 31.22(7:04)
  strength/stretching2 50:00
  Total3 4:30:47 19.4 31.22
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

8 AM

running warm up/down (walking/running) 53:00 [1] 1.3 mi (40:46 / mi)
shoes: Patagonia EVERLong

dynamic stretching, walking, jogging

running race 1:53:47 [4] 13.1 mi (8:41 / mi)
shoes: Patagonia EVERLong

Mankato Half Marathon. Lined up with the 2:10 pace group and back of Dee's 1:55 pace group. Intent was to run/walk comfortably with goal of finishing without pulling any muscles. Use Galloway interval of run 4 min, walk 30 sec until I started getting aches about mile 7 (uphill to Mt Kato).
Splits indicate I ran too fast in miles 4,5, and 6 partly because I was enticed to catch each pace group (2:05, 2:00, then 1:55). Started to slow the pace in the 8th mile, then started getting the start of cramps in different parts of the legs; no real issue with the right hamstring, more in the abductor muscles, bottom of the left foot, and quads. Definitely in better shape to do 13.1 but still not fit enough. Passed Dee's 1:55 group at about mile 5. They caught be about mile 11. I ended up getting 3rd in M65-69 in spite of ending my training two weeks ago due to the hamstring concern. That was 3rd based on gun time for the awards, which was bout 1:56+. My chip time of 1:53:47 would have put me in 2nd - but that was not how they handled awards. About the warmest Mankato event ever - 48 at the start and got warmer.

Mile splits: 8:10, 8:48, 8:39, 8:03, 8:13,
8:01, 8:33, 8:52, 8:43, 8:52,
9:31, 9:25, 9:22

Thursday Oct 13, 2016 #

6 AM

strength/stretching (Dog Days) 20:00 [1]

running (Galloway run) 22:00 [3] 2.2 mi (10:00 / mi)
slept:7.0 shoes: Saucony Ride

Downtown run. Galloway intervals using just my watch, approx. run 2:30/ walk 30 sec. Static stretching afterwards

Tuesday Oct 11, 2016 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

10 min -own stretching at home and before Dog Days
15 min - DD stretching and calisthenics
5 min - post run static stretching

running (Galloway run) 32:00 [2] 2.8 mi (11:26 / mi)
slept:7.5 shoes: Saucony Ride

Galloway intervals: run 4 min/walk30 sec. Route from South Park to Mass, 9th, Mississippi, garage steps to front of Union, then Indiana, 9th, Mass and back to start. Forgot to start time on watch; distance measured on Google Maps. Interpolating workout time nd distance the old fashion way.

Monday Oct 10, 2016 #

Note
(rest day)

some foam rollering in the morning

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