Training Log Archive: BagsIn the 7 days ending Jun 1, 2019:
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Saturday Jun 1, 2019 #
8 AM
golf (Kickingbird ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf
3 PM
walk trot (walk only tired ugh) 1:06:11 [3] 4.05 mi (16:20 / mi)
shoes: Adidas Duramo 9
4 PM
running tempo (leg turn over!) 3:20 [3] 0.5 mi (6:40 / mi)
shoes: Adidas Duramo 9
Friday May 31, 2019 #
10 AM
running (OC Trail 2.5 mile loops) 1:15:54 [3] 7.5 mi (10:07 / mi)
shoes: Hoka Clifton 2
I did not think I would be running this 'fast' when I started. My right calf was still a little sore and my energy level was down more than I expected. But I was going faster than I felt the whole way. Missed some splits. Nice day no wind to speak of and nice temp around 70 to 75.
1M 11:15
2M 21:30 (10:15)
2.5 (1st loop 26:54)
3M 31:50 (10:20) a little psyched out until I got back halfway that I could hold up.
4M 41:55 ( 10:05)
5M 51:45 (9:50- 2 loops)
6.5 1:06:30 (14:45 for 1.5 or slightly under 10 min pace)
7M 1:11:00
7.5M 3 loops 1:15:54
By loops:
1st loop 26:54
2nd loop 24:51 (51:45 for both)
3rd loop 24:09
1M 11:15
2M 21:30 (10:15)
2.5 (1st loop 26:54)
3M 31:50 (10:20) a little psyched out until I got back halfway that I could hold up.
4M 41:55 ( 10:05)
5M 51:45 (9:50- 2 loops)
6.5 1:06:30 (14:45 for 1.5 or slightly under 10 min pace)
7M 1:11:00
7.5M 3 loops 1:15:54
By loops:
1st loop 26:54
2nd loop 24:51 (51:45 for both)
3rd loop 24:09
running tempo (OC Track) 1:36 [3] 0.25 mi (6:24 / mi)
shoes: Hoka Clifton 2
I had told myself I did not have to do any of the 88yd/ .5 mile strides but I went to the track quarter mile away and even as I trotted up to the 'starting line' I half expected to take a few strides and shut it down. I was tired and it took some effort but I ran ok. 2nd one was better so I was able to finish ok.
One lap 1:36.1 again I add on to 'make it' a 440. So I ran a quarter at 6:25 pace in a 5 part 'relay'. It still is putting a little quickness and push off in my stride and it even stretches out the right calf. My calf was a little tight yesterday after my walk trot but it loosened up to 'normal' during the strides. It tightened up again but nothing alarming. Ice, heat and massaging.
Still going to chiropractor twice a week. Smoothing out slowly.
One lap 1:36.1 again I add on to 'make it' a 440. So I ran a quarter at 6:25 pace in a 5 part 'relay'. It still is putting a little quickness and push off in my stride and it even stretches out the right calf. My calf was a little tight yesterday after my walk trot but it loosened up to 'normal' during the strides. It tightened up again but nothing alarming. Ice, heat and massaging.
Still going to chiropractor twice a week. Smoothing out slowly.
Thursday May 30, 2019 #
10 AM
walk trot (tired sore rest day NICE) 1:02:21 [3] 5.0 mi (12:28 / mi)
shoes: Hoka Mach Black/Red
Tired. Sore...right calf sore from pushing off more. Beautiful day. Never ran more than half mile but very short shuffles at first...20 yards at first and built up from there. Never really ran quick...stride feeling like it is adjusting to where right leg is more engaged but not going any faster...actually slower but that is also because I've increased the running by nearly double per week in past month...a lot less walking and a lot less walk/trot stuff...but that means at least 2 workouts where I don't walk any the pace has to be slow and actually right now my fast days are slow too...just have to build up my endurance and speed.
11 AM
running tempo (10 x .5) 3:18 [3] 0.5 mi (6:36 / mi)
shoes: Hoka Mach Black/Red
Actually 6:17.6 so 6:35 pace...but had to split the half mile into 10 pieces...oh well...it still feels good to be pushing 6 min pace even if for this short of distance...2nd 'quarter' was actually about 6:12 pace.
Wednesday May 29, 2019 #
10 AM
running (OC Trail 2.5 mile loops) 53:35 [3] 5.0 mi (10:43 / mi)
shoes: Brooks Ghost 9
Supposed to be an easier day and I was tired and slightly heavy legged today. Still starting off awkward but now its more my right calf and foot rather than thigh that needs to 'warm up.
1M 12:05
2M 23:40 (11:35)
2.5 29:05 (5:25 for half mile)
3M no split
4M 44:52 (15:47 for 1.5 mile or about 10:20 pace)
I could feel some power and push off at the end of the first lap...but reverse direction so more wind and long slope of over quarter mile...not steep but still slowing factor). By the time I had one mile to go I had a half mile of wind at my back and I was starting to go...the type where you just keep speeding up.
5M 53:35 (8:43! last mile)
1M 12:05
2M 23:40 (11:35)
2.5 29:05 (5:25 for half mile)
3M no split
4M 44:52 (15:47 for 1.5 mile or about 10:20 pace)
I could feel some power and push off at the end of the first lap...but reverse direction so more wind and long slope of over quarter mile...not steep but still slowing factor). By the time I had one mile to go I had a half mile of wind at my back and I was starting to go...the type where you just keep speeding up.
5M 53:35 (8:43! last mile)
11 AM
running tempo (OC Track ) 1:38 [3] 0.25 mi (6:32 / mi)
shoes: Brooks Ghost 9
I decided to take a chance and run on track after the Trail run. For now I'm going to do this 'tempo' stuff after my runs...I'm loosened up. Even if I'm tired and heavy legged I still can take off running much quicker. I would not want to do a long tough speed workout but stuff where I'm doing short quick tempo is doable.
I did 5 'relay's around the track approximating 88 yards per 'leg'...obviously they were not even and I think the first two were definitely a little short, but I had some push and speed on the track...I thought about another lap but I 'erred' on the side of caution and it started to rain and my right calf still needs to stretch out more for this pushing off that is gradually getting 'better'.
I did 5 'relay's around the track approximating 88 yards per 'leg'...obviously they were not even and I think the first two were definitely a little short, but I had some push and speed on the track...I thought about another lap but I 'erred' on the side of caution and it started to rain and my right calf still needs to stretch out more for this pushing off that is gradually getting 'better'.
Tuesday May 28, 2019 #
9 AM
running (YMCA Trail) 1:05:35 [3] 6.25 mi (10:30 / mi)
shoes: Hoka Clifton 2
Slow start...form actually not as bad (meaning it was not good...just 'less bad') so I was disappointed in first mile. 45 seconds slower today but I did ok after that. Really windy today. I did my double switchback stuff today...mind games to distract from just running big loops.
1M 12:01
2M 22:25 (10:25)
3M 33:05 (10:40...lots of wind during this mile stretch)
3.25M 36:00
4M 43:30 (10:25)
5M 53:29 (9:59)
6M 1:02:20 (9:51)
6.25 1:03:35 (2:15 last quarter fighting wind and uphill whole way...good finish.
1M 12:01
2M 22:25 (10:25)
3M 33:05 (10:40...lots of wind during this mile stretch)
3.25M 36:00
4M 43:30 (10:25)
5M 53:29 (9:59)
6M 1:02:20 (9:51)
6.25 1:03:35 (2:15 last quarter fighting wind and uphill whole way...good finish.
11 AM
running tempo (my street 8 x .5) 2:45 [3] 0.4 mi (6:52 / mi)
shoes: Hoka Clifton 2
The odd numbered strides were into strong wind and tiny bit uphill...the thing is now days tiny big uphill is like Mesabi Ave to me.
I know these look pathetic but its in the wind...after a hard workout. It takes me 3 to get going. There is a six second difference between slowest and fastest. A few of these are at six min pace. Even for .5 of a mile that is progress and the last 3 or 4 I am starting feel some push off instead of just clodding along flat and heavy-footed.
I know these look pathetic but its in the wind...after a hard workout. It takes me 3 to get going. There is a six second difference between slowest and fastest. A few of these are at six min pace. Even for .5 of a mile that is progress and the last 3 or 4 I am starting feel some push off instead of just clodding along flat and heavy-footed.
Monday May 27, 2019 #
7 AM
golf (Guthrie Augusta) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf
Windy cloudy but clearing...course soaking wet. Actually played ok for all this.
12 PM
running (YMCA Trail) 57:03 [3] 5.5 mi (10:22 / mi)
shoes: Hoka Infinite
80s and windy...combined with golfing earlier good effort. Slow awkward start but I smoothed out gradually...keep at it is all I can do.
1 PM
running tempo (6 x .5) 2:04 [3] 0.3 mi (6:53 / mi)
shoes: Hoka Infinite
I had hoped to do 10 but also knew after I ran in the heat and wind I might be too pooped. At first I thought I was but I drove home (10 minutes) and drank and decided to try for at least 2 and hopefully 4 or 5...first one was really awkward but 2 seconds faster than it felt like so I kept at it. I knew any more than 6 of these would be pushing it way too much. I've done something around 7 min pace or better for 3 days in a row...so that's good for me.
Sunday May 26, 2019 #
6 AM
walk trot (beautiful (rest day)) 54:21 [3] 4.0 mi (13:35 / mi)
shoes: New Balance 460
Lots of walking first mile...gradually less second. Stopped only once the second half but I was trotting along just working on form. I really hope I am in a transition stage to a new and better form...not saying anyone would notice the difference much but just that itty bitty bit better (or IBBB in training jargon...:) ) that would make the difference in not having to fight myself to get going.
1M 15:16
2M 28:52 (13:36)
3M 41:42 (12:50)
4M 54:21 (12:40)
Decided to do this rather than walk.
1M 15:16
2M 28:52 (13:36)
3M 41:42 (12:50)
4M 54:21 (12:40)
Decided to do this rather than walk.
7 AM
running tempo (12 x .5) 4:09 [3] 0.6 mi (6:55 / mi)
shoes: New Balance 460
Started slower today. I did not feel as off the first couple but I was going slower and by the 3rd one I was not as smooth as yesterday...after 7 reps I decided to do two more as I was just getting going. I know these look slow but the leg turn over will hopefully lead to better things.