Training Log Archive: Bags

I should have drunk more before I went out. Took all my willpower to keep going. I never ever dreamed I could work so hard for 4 months and see absolutely no increase in conditioning except to run further slow.

Barely any warmup...light stretching and minimal leg bands.

1M 14:00
2M 27:00 (13:00)
3M 38:40 (11:40)
4M 50:10 (11:30)
5M 1:01:40 (11:30)
6M 1:12:10 (10:30)
7M 1:23:00 (10:50)
8M 1:33:30 (10:30)

C • Running to stand still.. 2

25 min warm up. 40 sit ups, other floor core stuff, legs swirls and kicks, light stretching, foam roller, leg bands. Standing leg/knee lifts.

Afternoon: light stretching, foam rolling, leg and arm bands and light arm weights. 20 minutes.

77 and feels 77. That is 38 degrees cooler heat index and 22 degrees cooler than when I walked yesterday. Slow start again and on the verge of at least first thoughts of backing off on things (which changed by end of run).

First two mile right at 14 min pace. It's this or walk jog to get started.
3M 41:10 (13:10)
4M 53:00 (11:50)
5M 1:04:25 (10:25)
6M 1:14:55 (10:00)
7M 1:25:25 (10:30)
8M 1:35:25 (10:00)
9M 1:45:25 (10:00)
10M 1:55:25 (10:00) This are probably off 5 to 10 seconds here and there but pretty close...what is amazing and spirit lifting to me is second half I ran 51:00 versus 1:04:25 for the first half and that at 5 I just kinda took off. Hilly (for Edmond) from 2.5 to 5:25 but even after that had some slight uphills especially 7 to 7.5 was half mile going up all the way.

I hope this is combination of getting in shape and also those leg lift exercises.

I felt like I was striding along at 10 min pace.

Rest of day did some standing leg/stride lifts and just now some leg band reps. 10 minutes.

It is over 90 now and 105 heat index after heavy rains yesterday. Not able to walk before I golfed...too tired. So I'll have to rest up and slog it out in 2 or 3 hours. Slog= exercise by foot walk or run in heat and oppressive humidity.

'warmup' (to go out in 99 degree/113 heat index that seems crazy...to warm up/or go out in it). 40 situps with floor core stuff, leg bands, light arm weights, light stretching and leg swirls/kicks. 25 + minutes. After finishing: Actually says 100/115 now...I'm so glad it warmed up more.

Yesterday I was absolutely drained rest of the day. Not sure if accumulation of month of heat workouts that all were max efforts and/or extra humidity combined with the wind that seemed determined to wear me out...and did.

10 min warmup, light stretching, leg bands only. Walked 3/4 mile, then began gradually to add trotting...maybe 20 yards at first then up to 60-70 by 2.5 and second half increased to nearly quarter mile then trotted in the last 1.1 miles without walking...only 13 min pace. Working into this slowly for the 4th day of some sort of trotting or running.

7pm Almost could not motivate but managed to do my leg bands again, floor core of 40 sit up, all sides of bridges or leg lifts of various kinds, leg swirls/rotations all sides. 30+ minutes.

20 min light warmup, stretching, floor core, 40 sit ups, leg bands, leg swirls, foam roller.

At first it felt cooler but at 4.5 wind switched and I was running into again. Must have run 5 mile into slight wind...even the side winds seemed into face...not very strong but when this humid and so weak it still killed me...nothing worse running into wind after 4 mile when expecting it to be at your back, then turning a mile later and expecting it to be at your side and still into your face. Okay I'm whining.

I was staggering last mile. Absolutely all my will power second half, especially the last mile.

Warmup...some floor core stuff, including all directions, 40 situps/crunches (various kinds/4), leg bands...trying to work especially on lifting legs/feet. 25 minutes, plus about 20 j jacks and 30 air jump ropes.

2 hours of yard work of prepping new mower, mowing backyard, spreading dry bug killer and trimming trees (that was over an hour by a lot).

More floor core including 45 sit ups, all sides, 35 air jump ropes, 20 j jacks, band for arms and legs, again working on leg lift. Also some knee lifts and frankenstein's to help with leg/knee lift.