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Training Log Archive: MeanGene

In the 7 days ending Aug 11:

activity # timemileskm+m
  running4 3:05:18 14.26 22.95
  strength/stretching6 2:05:00
  Total6 5:10:18 14.26 22.95
averages - sleep:6.9

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Sunday Aug 11 #

11 AM

strength/stretching warm up/down 10:00 [1]

running (Galloway run) 1:36:45 [2] 7.87 mi (12:18 / mi)
shoes: Hoka Clifton 6

Debated whether to take a rest day or break in the new Hokas. The Magic Mile the day before wore me out and perhaps rest would have been better. But, I went out - Burcham trails over bridge and ran the Thanksgiving Day 5K course in reverse direction. Going out did 60/30 run/walk intervals. About halfway (8th & Ash), changed to 3 min run/30 sec walks. Read Galloway's HM training book and for an 9 min/mi HM oace, using a 3:00/30 is recommended over the 60/30 I've used in 2 of my last HMs. Very humid day at first, then got better. The breeze in places helped a lot.

Saturday Aug 10 #

7 AM

strength/stretching warm up/down 6:00 [1]

running warm up/down (Galloway run) 22:00 [1] 1.75 mi (12:34 / mi)
slept:7.0 shoes: Hoka Clifton 4

Jeff Galloway was in town and led the workout this morning at the Billy Mills Middle School track. After stretching, did the cadence and glide warmup drills. Cadence: 15 sec jog, 15 sec walk - that was the group I was with and led by Galloway. Other options were 30/30 and 20/15 - all different from my 90/30 workouts I've been during this spring and summer.
Then glides: build from a walk to race pace, add a little more speed than back down to a walk; repeat.

running 8:24 [4] 1.0 mi (8:24 / mi)
shoes: Hoka Clifton 4

Magic mile - a time trial with others on the track. Decided to do the mile with 60/30 intervals. Started the first 60 sec. too fast (of course, despite the warning by both J. and Galloway), then instead of 30 sec. walking only did 15; then I was out of sync with my Garmin and Galloway timers, so started to pace count, what I usually do without a watch. rest of mile was at 60/30 intervals all the way to the finish. Upper right hamstring was tight this morning; more noticeable than before.

Thursday Aug 8 #

6 AM

strength/stretching (Dog Days) 25:00 [1]

DD exercises, then run, then hamstring/quad stretches

running (Galloway run) 41:09 [2] 3.64 mi (11:18 / mi)
slept:7.0 shoes: Hoka One One

Lied Ctr > Constant > 21st > Naismith >street to Watkins Health Center > up library hill > Jayhawk Blvd > down to Law School > up Irving Hill Rd and back to start. 60/30 intervals. Felt "normal" and not dragging today. Easy on the uphills.

Wednesday Aug 7 #

6 AM

strength/stretching (Dog Days) 30:00 [3]

With threat of lightning approaching the Lied Center, Red Dog shortened the workout, but still sent people running onto Jayhawk Blvd. Some of us decided to go home. So, got 17 minutes at the Lied, did more of the hip and glutes exercises at home for another 13 min. It's been about 3 days without a decent run.

Tuesday Aug 6 #

6 AM

strength/stretching (Dog Days) 27:00 [1]

felt weak and just did the exercises led by Kenny Baldwin. When he said we're doing the cross field drills, I got in the car and drove home. Need to get more sleep.

Monday Aug 5 #

6 AM

strength/stretching (Dog Days) 27:00 [1]

Red Dog led the workout. I was weak and wobbly this morning. Ran a hard 4 miles Sat and did a long run yesterday. Definitely needed today to be a rest day, so took it easy doing the exercises.

running (walking) 17:00 [1]
shoes: Hoka One One

easy walk

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