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Training Log Archive: Bags

In the 7 days ending Oct 10:

activity # timemileskm+m
  running5 6:30:41 36.05(10:50) 58.02(6:44)
  walk trot2 2:00:01 9.0(13:20) 14.48(8:17)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 8:40:42 49.05(10:37) 78.94(6:36)

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Saturday Oct 10 #

6 AM

walk trot (dark whole way) 50:50 [3] 3.5 mi (14:31 / mi)
(rest day) shoes: Saucony Gortex

Really tired and somewhat sore...walked mile before started shuffling...once I did instead of 10 yard increment and work up I just shuffled 150 or more yards until doing about .2 last 1.5 mile. Stope stretched calves twice (raised toe touches).

1M 16:25
2M 30:55 (14:30)
3M 44:30 (13:35)
3.5 50:50 (6:20 last half mile)

Evening: about 40% of normal stuff; floor core, foam roller, standing leg kicks/swirls, lite stretching, 15lb free weights for arms only, leg bands all directions. 20 minutes.
9 AM

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

Very tired today for walk/trot and more so even for golf...affected concentration and coordination. Played not so well. 88.

Friday Oct 9 #

8 AM

running hills (YMCA Trail) 57:05 [4] 5.55 mi (10:17 / mi)
shoes: Hoka Mach Black/Red

Once again I have to say that I do not remember having a pair of shoes 300 miles and start liking them...the Hoka Mach's are not Speedgoats or Rincons but they seem perfect for me at the Y Trail. I was tired. Entire body. Not a lot of energy and I expected to run slower than last Friday even after a mile or more...but I just kept speeding up. I was passed at 2 miles by a guy that was going about 15 second or slightly more per mile than I was...that pulled me along the last 3.5.

Because I'm adding .05 at the beginning splits are harder to remember but here are my 2.8 and 2.75 mile loop splits:]

1. 30:40 (2.8) 10:57 per mile
2. 26:25 (2.75) 9:36 per mile

Second week in a row I've done back to back hilly routes. 5 minutes of early morning warm up: leg kicks/swirls and lite stretching and calf foam roller.

AFternoon...really not enthused to do anymore but I did about 40% of 'normal'; foam roller; floor core, standing leg kicks/swirls, lite stretching; 15lb arm pumping weights no other weights; leg bands only no arms. 20 minutes. Yard work hour.

Thursday Oct 8 #

8 AM

running long (ugh slower felt harder) 1:16:20 [5] 7.0 mi (10:54 / mi)
shoes: Skecher GoRun7

The first mile and half just shuffle struggling along. Not quite as intimidated by workout as Sunday morning but for being in the light it was close. Like yesterday the shuffling never smoothed out much...the second half was better but I was redlining the whole way...even on the downhill portions. This was my hilly neighborhood route...from 2.7 until 5.2 had either 3 or 4 hills. It is a good workout that makes up a little for speed...I was glad to be able to break 11...before this would have been a fast day, so I take the positive spin that even though I ran slower it was a 'fast' slow.

1M 13:48
2M 25:22 (11:34)
3M 36:40 (11:18) started hills
4M 46:40 (10:00)
5M 57:00 (10:20) 2 big hills from 4 to 5
6M 1:06:40 (9:40) don't know how I sped up like this!!!
7M 1:16:20 (9:40)'

5+ minute warm up split up about hour apart...some when I first woke up (I do this every day) to loosen up so I can loosen up...and the rest hour later of foam roller, lite stretching and standing leg kicks/swirls.

Afternoon: 45 minutes: foam roller, floor core (40 sit ups) leg lifts all sides directions, bridges, planks; free weights again doing extra 15lb running arm pumping simulation; standing leg kicks/swirls and lite stretching.

Read up on 1/2 marathon OKC 2019. 10 minute pace would be about 2:11...the winner was 1:45 which is about 8 min pace I believe...ugh. Can't get too caught up in the pace other than get in shape and get my butt to a few races next year even 3 to 5 would add up over 10 years.

Wednesday Oct 7 #

8 AM

running (sluggish) 1:12:40 [3] 6.0 mi (12:07 / mi)
shoes: Saucony Triumph ISO 5

I was tired yesterday from the hard 7.5 and still felt it today. Right knee not quite tweaky but not 100% either. Stopped and stretched 3 times...a lot of these walk trot days lately I've warmed up and been able to trot along at a nice pace...with almost no effort...not today. Not the worst day for workout hangover but definitely not the best either.

5+ minute warm up of light stretching and leg kicks and swirls.

1M 14:15
2M 26:00 (11:45) right here thought the pace would keep quickening
3M 39:00 (13:00) There was a course correction in this but still slow
4M 50:50 (10:50)
5M 1:01:30 (10:40)
6M 1:12:40 (11:10) Course might be 30 seconds long not a big deal.

Tuesday Oct 6 #

8 AM

running long (OC Trail 2.5 mile loops) 1:13:02 [5] 7.5 mi (9:44 / mi)
shoes: Hoka Speedgoat 3

Tiny but very tough black lady that was running hard helped to kick start me at about 5K just as I was starting to lose some momentum. I had run 'quick' first loop even though form not great and foot fall was very heavy and Frankensteinish. Right at 5k (.6 into second loop) I saw a female about 120 yards ahead that had not been there before. I could see from her form she was RUNNING not just trotting along...AND...I WAS CATCHING HER!

It's been a long long long time since I've passed anyone that was running at more than a foot dragging plodding shuffle. In fact I was amazed as I watched her stride turn over that I kept pulling closer. When I caught her she did not just let me go by...she pushed on quicker for half mile and I was hurting when I went by. She hung on doggedly another half mile.

I've had all kinds of aches pains but dodging setbacks with my non-running stretch, strength, mobility stuff. Right calf, right knee, left knee, left ham, etc.

Two weeks ago I started doing more arm pumping running simulation with 15lb weights...I was doing that before but not a lot of reps and mostly small pumps...I doubled and triple the reps and began to do at least 10 up to nose I do short little pumps, then up to chest high then up to nose high all about 10 reps doing about 30 instead of 10 and much more pumping. In less than a week I seemed to drop 10-15 seconds a mile.

Loop 1 (2.5M) 25:55 (10:22 a mile)
Loop 2 (5M) 49:38 (23:43 second loop/9:29 mile)
Loop 3 (7.5M 1:13:02 (23:24 third loop/9:22 mile)

5 minute warm up of leg kicks/swirls, lite stretching and foam roller on calves only.

I used Dr. Sholls heel lifts for about 1.5 to 2 weeks due to slight tightness in right calf but by last weekend I was thinking about pulling them out again...knees were feeling funny...not during runs but afterwards. No lifts yesterday or today and things were fine.

Afternoon: Much less 'stuff'- arm and leg bands; floor core; standing leg swings/kicks; free weights. Did about the same amount of arm running form pumps for strength to power on and carry myself a little better. 30 minutes.

Monday Oct 5 #

7 AM

walk trot (a bit tired) 1:09:11 [3] 5.5 mi (12:35 / mi)
shoes: Saucony Ride ISO

Pooped but able to continue trend of more trotting along while still getting a rest. 5 minutes of lite stretching and leg kicks/swirls.

1M 15:00
2M 27:40 (12:40)
3M 40:30 (12:50)
4M 52:00 (11:30)
5M 1:03:45 (11:45)
5.5 1:09:11 (5:26 last half mile)

Off/On during afternoon: 45 minutes work: Leg/arm bands; floor core sit ups, bridges, planks, leg lifts all directions; standing leg kicks/swirls, lite stretching; free weights including extra arm pumps simulating running form. Knee work and foam roller. Left knee tweaky although not during running or walking?

Sunday Oct 4 #

6 AM

running long (chilly but nice) 1:51:34 [5] 10.0 mi (11:09 / mi)
shoes: Hoka Rincon grey

Ran first 3 miles over a minute faster than 'normal' for Sun AM 10 miler and rest of the way was about the same pace. First three 39:00 last three miles 29:30...or 9:30 faster...3:10 a mile I could gain nearly a minute a mile average just by running first 3 miles quicker....I am so depressed each Sunday to go out...especially now it takes 4 miles plus for Sun to come up.

2M 27:00 (45 seconds faster than last week)
3M 39:00 (12:00)
4M 50:35 (11:35)
5M 1:01:05 (10:30)
6M 1:11:30 (10:25)
7M 1:22:00 (10:30)
8M 1:32:05 (10:05)
9M 1:41:45 (9:40)
10M 1:51:34 (9:49)

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