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Training Log Archive: Bags

In the 7 days ending Oct 17:

activity # timemileskm+m
  running4 5:36:35 30.5(11:02) 49.08(6:51)
  walk trot3 2:43:13 12.0(13:36) 19.31(8:27)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 8:29:48 46.5(10:58) 74.83(6:49)

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Saturday Oct 17 #

8 AM

walk trot (rest rest rest) 47:20 [3] 3.0 mi (15:47 / mi)
(rest day) shoes: Hoka Mach Black/Red

Really breezy...its fall and Okieland and we're way behind on our wind...was going to walk all the way but after two miles I decided to do easy trotting of about 50 yards...did 7 of these and it felt fine, in fact using my leg muscles different seemed to help me feel better overall. Right foot sore but not with shoe on while walking. Doing all my home healthcare physical therapy stuff of alternating current thingy; ice, elevate, etc.

No warmup. Too tired, sore to do anything but get out walking slow.

1M 16:55
2M 32:55 (16:00)
3M 47:20 (14:25)

Winds 'gusting' to 30mph...pretty steady at over 20mph for sure and lots of 30mph winds. Not so bothersome for this type workout versus trying to actually run.

Afternoon: 45 minutes full nonrun workout...arm/leg bands all directions; floor core 40 sit ups, bridges, planks, leg lifts all sides; foam roller, standing leg kicks/swirls and lite stretching; free weights extra 15lf arm run/pump 20, 35, 40, 50lbs.

Friday Oct 16 #

7 AM

walk trot (cool just over 40) 46:04 [3] 3.5 mi (13:10 / mi)
(rest day) shoes: Saucony Triumph ISO 5

Playing golf today rather than tomorrow so did my 3.5 rest day today...have been feeling 'it' for couple of weeks now...not good 'it' bad it. Tire...though able to do my training as well or better than expected but that can catch up to you. Good timing for switch.

10 min + warm up lite stretching, foam roller, standing leg kicks/swirls; leg bands (no arm); 15lb running pumps; floor core stuff just less of it.

1M 14:30
2M 28:00 (13:30)
3M 40:15 (12:15)
3.5 46:04 (5:49 last half mile)

During golf I was totally exhausted the second half. May need to ease back...right foot sore (ironically may be due to one foot exercise that I felt had helped me for several weeks). Other bothersome aches. It's been about six weeks or more of another push since I eased back a few days for my right calf (which still tweaks up from time to time).
12 PM

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

Did not eat lunch and I crashed halfway through round...blood sugar bottomed out...did not really play well again. 87/Trosper. I am exhausted right now.

Thursday Oct 15 #

8 AM

running long (cloudy some wind cool) 1:15:36 [5] 7.0 mi (10:48 / mi)
shoes: Skecher GoRun7

I ran okay but it felt like I was running a race after 2 miles...first mile slow...trouble getting legs to turn over landing heavy and dragging.

5 min warm up of foam roller; standing leg kicks/swirls; lite stretching.

1M 13:20
2M 24:45 (11:25)
3M 35:50 (11:05) at 2.5 hills began until 5.25
4M 46:20 (10:30)
5M 56:30 (10:10)
6M 1:06:15 (9:45)
7M 1:15:36 (9:21)

Afternoon: 45 minutes everything: foam roller, floor core...sit ups 40, leg lifts, planks, bridges; free weights especially 15lb arm running pumps, 20, 35, 40, 50 lb free weights; arm/leg bands all directions; standing leg kicks/swirls all directions and lite stretching.

Wednesday Oct 14 #

8 AM

running (windy) 1:13:33 [3] 6.0 mi (12:16 / mi)
shoes: Saucony Ride ISO

Not too peppy...the trot/jog portions were shorter this week but for having 3 miles back into the wind pace overall was ok. 5 minute same ole warm up of stuff.

1M 14:05
2M 27:05 (13:00)
3M 39:00 (11:55) turn into wind
4M 51:05 (12:10)
5M 1:02:42 (11:37)
6M 1:13:33 (10:51)

Tuesday Oct 13 #

8 AM

running long (OC Trail 2.5 mile loops) 1:14:00 [5] 7.5 mi (9:52 / mi)
shoes: Hoka Speedgoat 3

Another beauty of a day...married 36 years...Oct 13, 1984-2020. Didn't have any 'pacers' today...and I started the loop 'backwards'...weird thing is that it seems harder going in reverse. The 2.75 YMCA loop is hillier and I have grown to prefer going 'backwards' due to downhill start and finish but the hills balance out in my mind...at OC there is a long gradual hill from 1 mile to 1.45 that is still less steep than my hilly neighborhood route or the Y's loop...after one 1 loop backwards I reversed directions as my mind was rebelling as I must have been breaking the laws of nature...do not run backwards except at the Y.

My right foot seemed to drag more again this week and again my footfall felt heavy until last mile or so. On the second lap I felt I was red-lining things and wondered how I could go another 3+ miles...well I finally had to pay the Piper or whoever...with 1/3 of a mile to go my stomach seized up and I began to gag...so I had to stop and bend over for about 15-20 seconds...I did stop the watch...and somehow still managed to regain my momentum. Also stopped watch to stretch calves twice...1.6 miles or so and around 3.1 again...

1M 11:05
2M 21:35 (10:30)
3M 31:20 (9:45)
4M 41:00 (9:40)
5M 50:35 (9:35)
6M 1:00:01 (9:26)
7M 1:09:26 (9:25)
7.5 1:14:00 (4:34)

2.5M 26:25 (10:34 pace)
5.0M 50:35 (24:10) (9:40 pace second loop)
7.5M 1:14:00 (23:25) (9:22 pace third loop)

5 min warm up at home (10+ min drive to OC campus) of foam roller, standing leg kicks/swirls and light stretching.

Afternoon: dead...no enthusiasm...lack of energy and soreness...blah...25 minutes of less stuff...15lb weights; floor core of sit ups, leg lifts, bridges, planks; foam roller; standing leg kicks/swirls, lite stretching; leg and arm bands all sides/directions.

Monday Oct 12 #

8 AM

walk trot (cooler nice slight N wind) 1:09:49 [3] 5.5 mi (12:42 / mi)
(rest day) shoes: Saucony Gortex

5 min warm up of lite stretching, foam roller, leg kicks/swirls.

1M 14:30
2M 27:05 (12:35)
3M 40:00 (12:55) (add on loop slows this mile down)
4M 52:00 (12:00)
5M 1:0400 (12:00)
5.5 1:09:49 (5:49 last half mile)

Afternoon: 45 minutes of everything-foam roller, free weights arms especially 15lb for pumping/running form; floor core sit ups, bridges, planks, leg lifts all directions; arm and leg bands; standing leg kicks/swirls and lite stretching.

Sunday Oct 11 #

6 AM

running long (First 4 miles slower) 1:53:26 [5] 10.0 mi (11:21 / mi)
shoes: Hoka Rincon grey

I thought I would be able to run close to or as fast or faster than last week, but by 2.5 I was over a minute slower...I finally got going at 6 miles and ran the last 4 miles under 10 minute pace which based on what I had done already did not seem possible. So this was a fast if not slow a fast 'average' run...I think this is the 3rd fastest of 7 straight. I was actually 'less depressed' going out as I'm feeling stronger but still psyched out until I get past 3.5 to 4 miles...to halfway...somewhere in there I'll settle into a good pace and run on in usually speeding up some gradually from around 4.

Ran the last 5 at almost exactly 10 min/average pace. Last 4 miles was about 29:30 or about 30 seconds faster than last weeks last 4 miles even though I ran over 2 minutes faster for the run. Stopped to tie right shoe at 1/2M and then at 3.6 and 5.6 to stretch calves...(no wall stuff just touch and hold raised toes).

1M 14:45
2M 28:05 (13:20)
3M 40:30 (12:25)
4M 52:05 (10:35)
5M 1:03:25 (11:20)...not sure what happened maybe 4M split wrong?
6M 1:14:00 (10:35) hilly starting at 5.7 until 6.75 so about a mile
7M 1:24:30 (10:30)
8M 1:34:15 (9:45)
9M 1:43:55 (9:40)
10 1:53:26 (9:31)

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