Training Log Archive: DWildfogelIn the 7 days ending Apr 14, 2018:
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Saturday Apr 14, 2018 #
2 PM
Walking 1:40:00 [2] 4.0 mi (25:00 / mi)
shoes: Kayano 20 Blue
Green Gulch. Afternoon hike up a big hill as part of Zenathon. Afterwards, walked with L out to Muir Beach. Gorgeous day.
Friday Apr 13, 2018 #
Stretching 5:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
12 PM
Running (Easy distance) 35:01 [3] 3.0 mi (11:40 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Sunny, cool, unpleasantly windy. Take it nice and easy, protecting my hamstring. Can still feel it a little, so not quite off the injured list, but if I feel fine tomorrow, then next time I'll try a regular training run.
Splits are for two laps at a time (0.4 miles), except the last one:
507, 444, 439, 440, 434, 436, 430, 208
Note: New Timex Ironman watch. Previous one was misbehaving a bit, brought it for a new battery (current one was from Dec, 2015), but when the guy tried to change it, he said the watch wouldn't start up.
[Easy distance]
Splits are for two laps at a time (0.4 miles), except the last one:
507, 444, 439, 440, 434, 436, 430, 208
Note: New Timex Ironman watch. Previous one was misbehaving a bit, brought it for a new battery (current one was from Dec, 2015), but when the guy tried to change it, he said the watch wouldn't start up.
[Easy distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down, on the sunny side of the loop.
Thursday Apr 12, 2018 #
3 PM
Physical therapy 1:00:00 [3]
At The Competitive Edge (Kevin's). Matt worked with me for the first time. Deep tissue massage on hamstrings, quads and calves - quite painful at times (and quite sore afterwards for the rest of the day). Worked on refining some of the exercises I've learned previously, and it was actually good to get some cues from a different person.
4 PM
Strength exercises 20:00 [4]
JCCLG. Upper body only (as my legs were already sore from PT). Alternated sets of exercises so as to get through in the short time I had. Three sets of everything, full or nearly full weights and reps.
[Strength exercises]
[Strength exercises]
Wednesday Apr 11, 2018 #
12 PM
Running (Easy distance minus) 39:00 [2] 2.5 mi (15:36 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door and trail behind house. Hamstring is feeling much better, so did some jogging. Started by walking a lap of the jeep trail, then jogged some and walked some on the next lap, then increased the percentage of jogging each lap, finally jogging virtually all of the second mile.
Then walked briskly on the trail behind the house.
Then walked briskly on the trail behind the house.
Tuesday Apr 10, 2018 #
7 AM
Walking 18:00 [2] 0.6 mi (29:59 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door and trail beyond house. Did qigong at the bottom. Hamstring feels a lot better.
Monday Apr 9, 2018 #
12 PM
Walking 22:00 [2] 1.0 mi (22:00 / mi)
(injured) shoes: Kayano 20 Blue
5 laps around jeep trail next door. Hamstring still sore.
Strength exercises 32:00 [4]
At home. Two sets of everything instead of three. Full reps with theraband, almost full with core and adductors. 12 bar dips. Push the weights, but with 15 lbs instead of 25. Added a set of kettle bell squats with 15 lbs.
[Strength exercises]
[Strength exercises]
Sunday Apr 8, 2018 #
10 AM
Walking 2:09:00 [3] 5.7 mi (22:38 / mi) +405m 18:32 / mi
(injured) shoes: REI Monarchs
Long Ridge, "Stonehenge" entrance. Mostly sunny, 46 degrees at the start, ground muddy in spots.
Walked at modest pace due to sore left hamstring. (Have done the walk half an hour faster.) With L, doing the loop counterclockwise.
Hills very green, beautiful views.
Walked at modest pace due to sore left hamstring. (Have done the walk half an hour faster.) With L, doing the loop counterclockwise.
Hills very green, beautiful views.