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Training Log Archive: bill_l

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Run4 5:12:35 32.12(9:44) 51.69(6:03) 348
  Terrain1 2:24:37 13.5(10:43) 21.73(6:39) 250
  Walking1 2:20:00 3.2(43:45) 5.15(27:11)
  Total5 9:57:12 48.82(12:14) 78.57(7:36) 598
  [1-5]5 7:30:59
averages - sleep:7.5

» now

Saturday Oct 1, 2016 #

6 AM

Run long 2:26:07 intensity: (5:45 @0) + (16:55 @1) + (1:51:41 @2) + (8:09 @3) + (3:18 @4) + (19 @5) 14.26 mi (10:15 / mi) +156m 9:55 / mi
ahr:122 max:159 shoes: Altra Oly Green #2

2 extended laps around FP.
HR was ok, bug legs weren't feeling it. 2nd lap felt more like the third or fourth lap.

At least the weather was nice.

Walking 2:20:00 [0] 3.2 mi (43:45 / mi)

MO Botanical Garden
Best of Missouri Days

Friday Sep 30, 2016 #

8 AM

Run 1:19:06 intensity: (6 @0) + (8:57 @1) + (34:44 @2) + (34:32 @3) + (47 @4) 8.55 mi (9:15 / mi) +94m 8:57 / mi
ahr:131 max:150 shoes: Altra Oly Green #2

Dropped the car for new tires and ran to FP and did a lap.
May not have been quite ready for 8 yet, the hr was a bit high, but legs felt ok.

63F, cloudy, breeze. A bit of a spray/mist starting about mile 6 that looked like it might turn heavy, but never developed.
5 PM


The remaining ill-effects from Sunday: the bruised knee, a toenail has become very pressure sensitive, slightly sore left ankle. The knee is gonna take awhile, but it doesn't bother me while running. The toenail has been getting a little worse each day. Should have poked a hole in it on tuesday. And I had finally gotten rid of all the black toenails.... The ankle - ice, compression, topical nsaid.

Thursday Sep 29, 2016 #

6 AM

Run (Easy) 58:04 [3] 6.24 mi (9:18 / mi) +50m 9:05 / mi
ahr:121 max:134 shoes: Altra Oly Green #2

Grants to Pardee
Perfect weather. 53f. Light breeze. Little cooler and gloves would feel good.

Lots of stretching and rolling to loosen up the legs. Left side sore points still there. Only the quad was noticeable but even that was ok after a couple miles.

Headphone batteries were dead. Had planned to listen to a science podcast on the zika virus.

Wednesday Sep 28, 2016 #

6 AM

Run (Easy) 29:18 intensity: (22 @0) + (7:02 @1) + (20:13 @2) + (1:41 @3) 3.06 mi (9:34 / mi) +48m 9:07 / mi
ahr:119 max:138 shoes: Altra Oly Green #2

Firehouse 3.

Both calves feel swollen and sore, left quad bruise hurts. Was feeling a bit better towards the end.

Beautiful sunrise.


Tuesday Sep 27, 2016 #

4 PM

slept:7.5 (rest day)

Slept in compression tights again last night.

Right calf tight.
Left calf super tight and sore (cramps). Probably some fluid - feels like it's bouncing when i go down stairs.
Left knee is painful but the swelling has gone down for the most part.
Left quad still a bit swollen and tender.
Left neck/shoulder very crunchy.
Left hand healing. Would like to ride bike tomorrow but not sure that will work.

Will try an easy run tomorrow morning. Eye dr appt this morning so no time for a run.

Laura's home made comfrey oil seemed to work well on the bruises. Reduced the pain for sure, and the swelling I think. Good timing that she brewed it up on Sunday.

Monday Sep 26, 2016 #

12 PM

(rest day)

Cramp in left ankle at bed time but nothing else overnight. Hip pain if I stayed on a side for too long.

Impact points hurt, left calf hurts from crash cramping, overall tightness, but otherwise feel like I could go for a run. See what the day brings (and tomorrow ).

Sunday Sep 25, 2016 #

9 AM

Terrain race 2:24:37 intensity: (1:38 @1) + (6:32 @2) + (24:27 @3) + (54:21 @4) + (57:39 @5) 13.5 mi (10:43 / mi) +250m 10:08 / mi
ahr:145 max:167 slept:7.5 shoes: Roclite 295 Black & Blue

Well, that was a disaster (personally speaking). Emily & Erl did a great job on the race.

It was hot. Well into the upper 70s by start. And steamy.

Wore pack with 2 liters of nuun ice water. 2 Ecaps every 20 starting at 40. Gel at 60 and 110ish.

With the heat, my plan was to go out easy on the first half and the push for the second. During the pre-race, Emily said there were a lot of trees down, especially on the first half. So that was another point for the plan.

Went out at a comfortable pace and tried to keep it at the fast end of easy. Maybe 5 or 6 runners ahead of me at the camp ground hill including 2 M50+. Ron H was out of sight by then. Would catch him or not. The other guy was breathing pretty hard and pushed up the hill at a run. I walked it and lost sight but figured I'd catch him later since I didn't feel like I was working that hard. Got passed by 3 on the hill, all < 50.

Hit aid station 2 and the halfway point at 1:02:xx feeling hot but good. About .75 mile later, at the 2nd real hill, I came around the corner and the #2 +50 was about 50m ahead and walking. That meant all I needed to do was keep to the easier pace and i'd catch him easily. No idea how far ahead Ron was but didn't really care. Caught and passed #2 the 9 mile marker at 1:24xx (he asked the time).

I felt great until I didn't and then I totally died. About 10.3 I climbed over a tree and came down on a rock or something that rolled my ankle. Boom. Cramp. Soon I got passed by #2 guy again. Another cramp at the 4th aid station. All in left leg so far. Then I caught a toe on a rock. Normally no big deal but this time the whole left leg failed. I tried to get it back under me but just couldn't extend it far enough (at all really). 3 or 4 diving steps trying to pull up but to no avail. Left hand hit first (big flesh wound) followed closely by quad (massive bruise) and lateral shin (scrape and a bruise). About a minute on the ground waiting out the cramps. Walked it in from there, about 2.5 miles.

Passed by a 50+ in the last 1/2 mile. Again, no interest in going deeper into the hole so let him go. Passed by leading F50+ not long after.

4th M50+? No idea overall. 1st M50+ was 2:10:xx so my course record stands for anot her year....

At 8pm, let side is pretty sore. Neck and shoulder are stiff. Otherwise feel ok.

Add a goose egg lump on or about the it band insertion point.

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