Training Log Archive: MeanGene

Out thru Martin Park Road to Rock Chalk Park, then to Clinton Lake marina (water level has receded to see the upper marina parking lot; lower lots damaged from flooding and were closed). Took it easy all day. Lots of water on the bike paths and there was, again, a slick spot at Rock Chalk Park. Knew better than to try going over the spillway bike path and just wanted to see the marina today. felt nervous over any standing water on the paths. Even went slow going down the Martin Park Road and got an "on your left" by another rider. I've become one of those old guys who gets passed all the time now. It's what I've become.

Avg cadence: 61 (yes, easy day)
8 hrs of sleep, but not really solid sleeping.

Did the hip stretching exercises before and after the ride.

Worked the Shoreline Shuffle 5K, renting runLawrence timing equipment and helped with the timing and scoring. Then at noon, helped with the timing of the Mad Dogs' 2nd Annual Last John Bunce Run. The Thanksgiving Day Run buffs came in, so loaded 12 cases to by car at Ad Astra and unloaded at home. Less strenuous if I carried one box instead of two at a time.

Decided against going to the St John's Octoberfest, so cooked a steak and vegetables dinner for myself tonight.

Up Lawrence Ave to Trail, then Settler over to Stetson then Monterey, turned into the neighborhood to the northwest of Monterey/Peterson, then to Lakeview+ and back. Wanted more than 12 miles and added a few hills. Gusty from the south, but took it easy today.
New exercises from Rob Jones. I need to stretch the very tight side hip muscles causing extra strain on the hamstrings. Two new exercises: hip airplanes and hip 90-90s. See Dr Jones again on Monday. I may yet still be able to run a 10K on Oct 19.

Lawrence Loop
Avg cadence: 82 rpm
No issues with hamstring

Lakeview + easy ride, no issues with hamstring biking.

Dog Days workout doing all but any exercise that might hurt the right hamstring (no volleyball jumps, no frog hops, easy jumping jacks, etc.)
After walk, did more hamstring stretches at home.

14th/Rhode Island to 11th/Mass and back. Easy walk. Have a Thurs. appt with Rob Jones for advice on hamstring strain.

Set out pink vetting tape for Mike's KU campus O course for the ANTH 177 class. Easy walk reading the old KU campus map from 2006. Lots of changes in various spots but still a usable map. At 11 am met Professor Hoopes and his class, then went to luncheon with my ROMEO group. Then back to campus to pull the vetting tapes; this time without the map but still noticing changes). Nice walk on campus and got in 4 miles without tearing up my hamstring.

Back of right heel sore after walks/runs. Starting again to use stretching boot when reading or watching TV.