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Training Log Archive: Gar

In the 7 days ending Mar 24:

activity # timemileskm+ft
  Run6 6:09:00 43.8(8:25) 70.49(5:14)
  Stength5 3:35:00
  Pool workout1 45:00
  Total10 10:29:00 43.8 70.49
averages - sleep:6.6

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MoTuWeThFrSaSu

Sunday Mar 24 #

Run 47:00 [3] 5.5 mi (8:33 / mi)
slept:8.0 shoes: Grey Pegasus 35

Easy hospital loop. Knee a little tight part way through. It seem to loosen up again near the end.

Saturday Mar 23 #

Stength 1:05:00 [3]

Pauls day 2 routine with hand stands after

Rolled and stretched before activation trying to loosen up the knee. It seems tight lifting my knee. Did not push the rear foot elevated squats today.

Lower core sore from yesterday's workout.

Stength 35:00 [3]

Hip hikes
Clamshells
Bridge March
Plank
Bear crawl
Calf lowers
Toe (15lb db)/heel walk

Stretch am
Stretch and roll

Friday Mar 22 #

Note

I was hoping to do an easy run tonight since Emily has swimming tomorrow at 5:45 and then I work. Knee is tight so I rolled and stretched instead. Hungry for more miles but my body is talking to me.
9 AM

Run 2:00:00 [3] 16.7 mi (7:11 / mi)
slept:4.0 shoes: Grey Pegasus 35

Wo with Kip and Jon around Boulevard.

1 loop easy
1 loop hard (21:15)
1 loop easy
1 loop hard (20:44)
1 loop easy

Big workout today. Pushed but not too hard the first loop. Picked up the effort the second loop and ran with Kip keeping my eyes in the distance on Jon. The mind was in the right place and I found I was able to maintain a fairly steady effort with Kip at my Side. Finished with a heavy burn on the final 500m. Focused on breathing and using my arms to keep my legs moving. Really happy with how I moved today.

Challenging and fun trying to keep momentum with the ice. Left knee a little tight.

Thursday Mar 21 #

6 AM

Run 37:00 [3] 4.0 mi (9:15 / mi)
shoes: Pegasus 35

Sluggish to start. Felt better the second half on the normal loop.

Stength 25:00 [3]

Activation
Best stride lunge routine
Hip hikes
Clamshells

Roll and stretch a few times throughout the day

Just trying to stay loose today.

Wednesday Mar 20 #

8 AM

Run 45:00 [3] 5.3 mi (8:29 / mi)
slept:8.0 shoes: Pegasus 35

Ran Daisy 1.5 miles and then jumped on the hospital loop.

Mixed in 5 x 15 sec strides. Felt great today!

Stength 15:00 [3]

Calf lowers
Heel/ toe walk

Roll and stretch

Tuesday Mar 19 #

Stength 15:00 [3]

Calf lowers
Heel walk/toe walk

Roll after
12 PM

Pool workout 45:00 [3]

Normal routine
200 m 3:02 (lost the feel of the water. Did not feel smooth)
Shoulder deep run 3 x (5x 40 sec on, 20 off)

On the last 2 and 4 ran with hands on my head for middle 15 sec. Focusing on quick cadence. Both calfs cramped in the deep water run. Really good workout!
1 PM

Run 1:05:00 [3] 8.0 mi (8:07 / mi)
slept:6.0 shoes: Pegasus 35

Ran 2 loops around The hospital loop stopping for a pool workout with Kip. Besides jumping in puddles it was super nice out. Felt a little sluggish after the pool but the weather made me want to keep running.

Monday Mar 18 #

10 AM

Run 55:00 [3] 4.3 mi (12:47 / mi)
slept:7.0

Ran to Nolan lake for some ice fishing pulling the sled. Snowmachine trail was fairly firm except for 2 inches of fresh snow. Running in insulated boots and overdressed was not ideal but I got it done.

Felt really good to run with Daisy and get some fishing in. Trifector of good things coming my way today. Plus the fish were biting. Fun way to switch up the routine.
6 PM

Stength 1:00:00 [3]

Day 1 strength routine

Kept the deadlifts to a plate after tweaking my back last week. Hips were tight in the Cars from the run last night. Otherwise the routine went well.

Ended up getting called into work. Held strong and finished the workout at 11 pm.

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