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Training Log Archive: Gar

In the 7 days ending Apr 22:

activity # timemileskm+ft
  Run6 5:28:00 40.95(8:01) 65.9(4:59)
  Stength3 3:15:00
  Yoga2 40:00
  Swim1 18:30 0.62(29:46) 1.0(18:30)
  Total12 9:41:30 41.57 66.9
averages - sleep:8.2 weight:163.2lbs

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Sunday Apr 22 #

9 AM

Run 1:00:00 [3] 7.7 mi (7:48 / mi)
weight:163lbs shoes: Asics gel ds trainer 21

Easy run mainly along trail past university and college.

Knee tight for first 30 minutes. Then it seemed to loosen up. Legs were strong today after a rest day.
10 AM

Run 6:00 [3] 0.6 mi (10:00 / mi)
shoes: Asics gel ds trainer 21

5 x 15 sec Strides on the grass

Knee a little tight walking back

Friday Apr 20 #

9 AM

Run 40:00 [3] 5.5 mi (7:16 / mi)
slept:7.0 weight:166lbs shoes: White ds trainer

10 min easy, 10 min moderate, 10 min hard, 10 min easy

Ran lu paved trail along river. Nice to run in long sleeve t.

Left knee tight when i bend it on the inside of knee cap. Did 25 min of dynamic stretches, lunges and squats to warm up. The knee did not loosen up until 8 min into moderate pace. It was not tight At all in hard run. Then it tightened up for easy run.

Legs heavy today from strength yesterday.

Thursday Apr 19 #

12 PM

Stength 2:00:00 [3]
slept:8.5 weight:162lbs

Best stride lunge routine 15 min
Max overload routine

Did db squats as bar was being used. Did a couple extra sets of Bulgarian split squats with light weight to warm up knee. Left Knee tight still. Tightest when left leg is bent (hamstring relaxed?).

Knee warmed up for walking lunges at end. Shortened my rest between sets on walking lunges for more challenge from 4 min to 3 min. Did a quality roll and stretch last night and it did not loosen up the knee. I will try again tonight.
10 PM

Stength 30:00 [3]

2 sets of
Calf lowers (10 second)
Heel walk
Toe walk

3 sets of 15 each side

Clamshells
Hip hikes

Quality stretch Hip flexors, back, legs


Right foot feeling stronger this week. Did not have access to a soft surface so I wore shoes for toe and heel walk.

Wednesday Apr 18 #

9 AM

Yoga 20:00 [3]

Yoga with Adriene day 19

Much needed stretch this morning.
11 AM

Run 2:02:00 [3] 14.25 mi (8:34 / mi)
slept:8.5 weight:162lbs shoes: Asics gel ds trainer 21

Long run
Ran with Chris and Matt from the east end towards Chippewa and back towards central.

Left inside knee tight as soon as I started running. I was hoping it would loosen up but after 75 min it still hurt. I left the group to run back and noticed my stride changed right away. They were running just over 9 min miles. As soon as I picked up the pace to run alone the knee felt a lot better. I stopped and stretched and this helped even more.

I gradually picked up the pace the last 30 minutes. Left knee just a little stiff after. I will have to roll, stretch and monitor.

Tuesday Apr 17 #

9 AM

Run 1:00:00 [3] 7.9 mi (7:36 / mi)
slept:9.0 weight:163lbs shoes: Asics gel ds trainer 21

20 min wu, 24 min tempo, 16 min cd

Just Kip and I this morning battling wind and snow at Boulevard. Legs were feeling strong today, probably because I have not done a strength workout this week. Tried to keep up to Kip as long as possible but faded 8 minutes in. I need to focus more through the middle of the set as I was able to pick up the pace again for the last 5 minutes or so.

I found running with the wind and downhill my legs wanted to turn over as fast as possible with long strides. It was Challenging to change the rhythm at sudden corners into the wind.

6 PM

Stength 45:00 [3]

Calf lowers 2 sets
Walk on heels 4 poles (30m) 2 sets
Walk on toes 3 poles first set and 4 poles second set
Clam shells 3 sets of 15
Hip hikes 3 sets of 15

Right ankle getting stronger. It is amazing how fast the strength is returning.

Left knee on inside sore when I got out of pool from playing with Riley. Cold water made everything tight. A good roll and it was back to normal and stretch and it was back to normal. I have not felt this tightness on the inside of my knee since before Christmas.

Monday Apr 16 #

Swim 18:30 [3] 1.0 km (18:30 / km)

Swam straight

Played with breathing on one side in between every 3 strokes. More relaxed and less out of breath. I will have to play with this more.
1 PM

Run 40:00 [3] 5.0 mi (8:00 / mi)
slept:8.0 shoes: Mizuno wave sayonara

Easy run treadmill.

Nice to run in shorts. Legs good.
8 PM

Yoga 20:00 [3]

Yoga with Adriene day 18
Needed this today. Wish I got it in this morning.

Followed up with quality stretch and roll.

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