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Training Log Archive: Bags

In the 7 days ending Oct 3:

activity # timemileskm+m
  running5 6:33:22 36.05(10:55) 58.02(6:47)
  walk trot2 1:51:30 9.0(12:23) 14.48(7:42)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 8:34:52 49.05(10:30) 78.94(6:31)

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Saturday Oct 3 #

7 AM

walk trot (too quick for rest day) 43:03 [3] 3.5 mi (12:18 / mi)
(rest day) shoes: Saucony Gortex

Decided to stick with 3.5 before golf this afternoon. Usually I will do more than 4 if I do not play golf until the afternoon, but since Sunday I've had a good week and it was kicked off by 3.5 last Sat so why mess things up? I should have gone about a minute slower since this is my #1 rest day for the week.

1 PM

golf (Hefner north) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream

Played better today than last week...82.

Friday Oct 2 #

8 AM

running (YMCA Trail) 57:57 [4] 5.55 mi (10:26 / mi)
shoes: Hoka Mach Black/Red

After 300 miles I don't mind these Hoka Mach's...the main problem I had with them was when I had issues with dragging right toe these shoes were the worst ones I had due to design of the but little wind. Back at the hills two days in a row...the Y Trail is very hilly on back side. And even though it is same trail...going 'backwards' is psychologically easier...going 'regular' direction you finish with .3 uphill...gradual to pretty steep (considering your finishing a 2.75 lap.

5 min warm up of leg swirls, kicks; lite stretching.

Added .05 to first loop so it was 2.8 rather than 2.75.

2.8M 31:01 (11:05 pace)
2.75M 26.55 (9:48 pace)

Midday: 45 minutes of free arm weights; floor core; arm and leg bands, standing leg kicks and swirls...all directions. Planks, bridges, leg raises.

Thursday Oct 1 #

8 AM

running long (Another great day) 1:14:47 [5] 7.0 mi (10:41 / mi)
shoes: Saucony Triumph ISO 5

Ran in Saucony Triumphs...they are real bouncy...keep forgetting to say I've been wearing heel inserts/lifts since my right calf tightened. It seems okay now but I've gone ahead and left them in...most shoes they feel fine but the Triumphs felt like high heels and I almost stopped and pulled them out...once I got going about 3 mile then the shoes felt okay.

Barely a warm up of leg kicks/swirls and some lite stretching a foam roller.

1M 12:40
2M 23:55 (11:15) 3 hills from 2.7 to 5 miles
3M 34:50 (10:55)
4M 45:25 (10:35)
5M 55:34 (10:09)
6M 1:05:26 (9:52)
7M 1:14:47 (9:21)

Wednesday Sep 30 #

8 AM

running (walked n shuffled along) 1:10:31 [3] 6.0 mi (11:45 / mi)
(rest day) shoes: Skecher GoRun7

Well I just got under 11 minutes and this rest day walk/trot was under 12 so by my own reckoning I need to count it as running...more miles running but there goes my pace. Anyway I'm feeling stronger...most likely to in part to the absolutely perfect weather. For about the 50th time or more this year I have to say I've never seen a stretch of weather like this during the times I've lived in Okieland. 2 years of rain (although trying to gradually dry up) and this year far less wind to the point if anything when it was hot a little wind could have made things more bearable some days.

Just a little nothing warmup. Walked about 4 times 40 yards or so first half mile then went to every quarter mile until 2.5 then went to walking once every half mile.

1M 13:15
2M 25:40 (12:25)
3M 36:55 (11:15)
4M 47:55 (11:00)
5M 59:30 (11:35??? I am really messing splits up lately)
6M 1:10:31 (11:01)

Tuesday Sep 29 #

8 AM

running long (OC Trail 2.5 mile loops) 1:14:52 [5] 7.5 mi (9:59 / mi)
shoes: Hoka Speedgoat 3

Did not want to run in neighborhood went to OC...2.5 mile loops...there are inner loops of .4 and .5 (it is around soccer field)...but I would have to do 4 x .5 to run 7 miles with 2 big loops...blah...figured might as well do 3 big loops even though it is mind numbing at the beginning to know your doing a 'extra loop' (mostly I run 2 loops and maybe a soccer field loop or two)...started okay...not fast but not slow...5:50+ first half mile...but managed 11:05 first mile...from there I just let my momentum carry me and with the perfect weather the loops went by fast.

1M 11:05
2M 21:15 (10:10)
missed 3M
3.5 36:15 (9:45 from end of first loop)
4M 41:20
5M 51:05 (9:45)
6M 1:00:50 (9:45)
7M 1:10:27 (9:37)
7.5 1:14:52 (4:35 last half mile and (9:10 last mile)

1st loop 26:30 10:36 pace
2nd loop 24:35 9:50 pace
3rd loop 23:47 9:31 pace

5 min warm up of leg kicks/swirls and lite stretching.

Late afternoon: 35 minutes of arm and leg bands, 15 lb weights pumping in running form; lite stretching, leg kicks/swirls and floor core...less than normal but enough to do the job. I also wiped down and waxed both cars about an hour...really works the arms...for a geezer at least.

Monday Sep 28 #

8 AM

walk trot (almost chilly 51+ nice) 1:08:27 [3] 5.5 mi (12:27 / mi)
(rest day) shoes: Saucony Ride ISO

Duluthian weather! Super nice. Slight north breeze...less than the south breeze yesterday by half...just shuffle and walked...mostly walked longer but also shuffle trotted much further...gradually sped up until last 1.5 miles was right at 11 min pace even with walking 3 times.

5 min warm up of light stretching and standing leg kicks and swirls. Last 2 days kept waking up with a slight but bothersome headache...finally gone when I woke up this morning. My pace was the same as my ten mile 'runs' through 5 miles...maybe a minute or so slower by's weird how I can actually go faster sometimes by doing some walking than if I grind it out and do not stop and walk.

Noticed while editing diary that in 2012 I was regularly running well under 9 min pace...would average 8:45 to 8:30 a mile for 20-25 miles.

Early afternoon: 45 min of more of most things...gradually do less as week goes by. Leg and arm bands; arm running pumps 15lbs; floor core planks, sit ups 40, bridges; foam roller plus soft ball and metal bat rolling; free weights arms a few more 15lbs 35, then 20 single and 20lb both arms at once (only time both arms at same time) 40lb then 50lb; then standing leg kicks, swirls and lite stretching.

Sunday Sep 27 #

5 AM

running long (5 miles of dark + wind) 1:55:15 [5] 10.0 mi (11:32 / mi)
shoes: Hoka Rincon grey

At 2 miles I decided to run without checking I did when I was first on AP...not sure of exact years or how long I did it, but for awhile I did not look at watch while running. I just plugged away. I was always anticipating what the time would be...and whether it would be dead on for what I thought or slower and thus disappointing or a shockingly faster run that had me thinking of glory and gold again.

Well it didn't work out too well. I was 27:44 at 2 slightly ahead of pace...I also did not walk today. I felt okay shuffling along at my early slow pace and even psychologically did not need to walk...started at's taking longer to get it was past 4.5 miles before it was light. South breeze...more than what we have had...still not a slobber-knocking losing psychological war against my spirit fact when I turned at 3.5...I had 4 miles of wind at my back or side but slightly still helping and at least not against me.

I was floating...just floating...and with no effort it seemed like I was below 10 minute pace maybe even 9:30 pace...but I did not check splits. Then reality hit...I stopped to tie shoe at 6.3 or so and because sometimes even with beeps I've messed up stopping and restarting my watch I looked at the time and I knew right away even with a slightly quicker start, not walking and wind at my back I was around 3 minutes OR MORE slower than I expected and slower than last weeks pace by over a minute...I would guess the wind slowed me 2 minutes at most so about the same pace or slightly slower than last week which was my quickest 10 miler in at least a couple of years...I think.

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