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Training Log Archive: MeanGene

In the 7 days ending Aug 4:

activity # timemileskm+m
  running3 3:14:38 15.71(12:23) 25.28(7:42) 56
  strength/stretching5 1:38:00
  Total5 4:52:38 15.71 25.28 56
averages - sleep:7

» now

Sunday Aug 4 #

6 AM

strength/stretching 10:00 [1]

pre-post run stretching

running long (Galloway run) 2:05:57 [2] 10.34 mi (12:11 / mi)
slept:7.0 shoes: Hoka Clifton 4

to Martin Park Rd, Rock Chalk Park trail, J&S Coffee, then along 6th and back home.

Saturday Aug 3 #

7 AM

strength/stretching 15:00 [3]

Dog Days pre-run stretching exercises though I did more dynamic movement exercises on my own; after run, static hamstring and quad stretches.

Thursday Aug 1 #

6 AM

strength/stretching 21:00 [1]

steady rain this morning so Dog Days was canceled, so I tried a new workout I found on the Web to strengthen hips, glutes and hamstrings.

warmup leg swings 10X forwards and sideways
10 alternate toe touches
20 hi straight leg kick walk
20 hi knees walk
arm swings, shoulder shrugs (like we do at Dog Days)
planks - 60 sec
side planks w/ knee to chest - 15X ea. side (shoot for 20, this was hard)
supine planks - 60 secs (on elbows instead of on hands straight arm)
donkey kicks 20
clam shells w/ band - 20 each leg
single leg bridges w/ band - 20
Gary exercises 20 ea leg (like donkey kicks but extend leg back straight)
sidesteps w/ band (10 steps ea direction)
one legged squats - 10 reps ea leg, held on to wall to keep balance
rowing w/ band (15X - straight back and pull downward)

Hopefully between Dog Days exercises try to do this at least once week.
Rest day from running. Still raining by 7 am.

Wednesday Jul 31 #

(rest day)

Took Dick Metcalf and his wife Dana and grandson Benjamin for a KU campus tour. Dick was my Templin roommate around 1967. We were both on the track team. Dana and Dick met at KU as students.

Tuesday Jul 30 #

6 AM

strength/stretching (dog) 30:00 [1]

Red Dog led the workout. 45 sec drills of various exercises. Did most of it at a slower rep pace. After run, static stretches by my car. No other people left at the lot.

running (Galloway run) 48:56 [2] 4.37 mi (11:12 / mi) +56m 10:46 / mi
ahr:118 max:177 shoes: Hoka One One

Did the Dog Days buffalo run. The group did it last Saturday when I was measuring the 5K course in north Lawrence. It's from the Lied Center to Clinton Parkway then turning on to the bike path at Atchison, to Jenny Wren St. and back (downhill and uphill).
Galloway 60/30 intervals. Tried to push the run phase when on the bike path and on return run up to the Lied.
mile splits: 11:31, 11:45, 10:47, 10:53. Last .37 mi. with a 10:55 pace.

Afterwards, drove to north Lawrence to spray paint final marks for the 5K course. But, my spray paint can clogged. Got to go back later.

Monday Jul 29 #

6 AM

strength/stretching (Dog Days) 22:00 [1]

running (walking) 19:45 [1] 1.0 mi (19:45 / mi)

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