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Training Log Archive: Bags

In the 7 days ending Oct 24:

activity # timemileskm+m
  running5 5:30:28 29.05(11:23) 46.75(7:04)
  walk trot2 1:55:42 9.0(12:51) 14.48(7:59)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 7:36:10 42.05(10:51) 67.67(6:44)

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Saturday Oct 24 #

7 AM

walk trot (gloomy cool shuffle along) 47:07 [3] 3.5 mi (13:28 / mi)
shoes: Saucony Triumph ISO 5

I had issues with the Saucony Triumph crushing down on the top of my right foot between midfoot and right at the beginning of my toes...I have had this before in other shoes...one pair of Nike's 15 years ago was the first time I had this...I move the laces 'up'...usually one row is enough...this time I've had to 'abandon' the bottom two lace up holes...but it seemed to work and actually the shoe is nice and bouncy...and fits in my daily rotation of shoes nicely.

I've had to use ce/alternate current/pain creams, etc for all my aches and pains...working out mostly...did extra back bridges...this seems to tighten the butt/hip muscles around the joint and keep it stable and relatively pain free...

5 minute warm up of lite stretching and standing leg swirls/kicks.
12 PM

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

Played ok...one of the guys severely pulled a front hip muscle...not sure what you call it or if it was a tendon or muscle...he played through it but was hobbling badly at the end.

Friday Oct 23 #

8 AM

running hills (YMCA Trail) 59:16 [4] 5.55 mi (10:41 / mi)
shoes: Hoka Mach Black/Red

Cool, cloudy, gloomy and windy. This is a pretty protected loop. At the NW and SE corners it is open so if there's a north wind like today you catch it that corner...if it is a south wind you catch it the SE corner. Figure it cost me about minute to minute and a half so time would be under 10:30 pace on this hill course so not bad for cool, windy, hilly conditions and I didn't feel super strong. Still weak from yesterday...probably Covid 20 or 21 or some virus from Mars that came in on a tiny meteor.

Ironically same guy passed me almost exact same spot today as 2 weeks ago which helped me get going...then half mile later a girl passed me...and a fairly big guy that had been walking when I passed him came flying by to try to keep up with her but she pulled away from us steadily...quarter mile later I repassed him...that helped me (mostly the girl of course) run about 5 seconds a mile faster...:).

Slight warm up but not much.

Late afternoon, early evening. (These I mostly do not do all at once...sometimes over a period or 2 or 3 hours. Floor core of sit ups, planks, bridges, leg lifts; leg bands only, standing leg swirls and kicks, lite stretching...no weights at all or arm bands. Right hip sore but does not bother me running...no sleeve on left calf today...it was fine and my left hip has not bothered me since I finished my run yesterday morning.



Added .05 to first loop.

2.8 loop 30:54 (11:02 pace)
2.75 loop 28:22 (10:19 pace)

Thursday Oct 22 #

8 AM

running long (crash n burn crap crap) 1:19:16 [5] 7.0 mi (11:19 / mi)
shoes: Skecher GoRun7

Hills, fatigue, possibly wearing double sleeve on left calf (making it harder to push up the hills) and 25mph steady wind last 1.5 miles...got to me at 1.75. Struggled in from there. Actually was ahead of 'normal' pace first half...every so often going to blow up but its never fun. Left hip hurt some last mile but it seems fine now. Had to do a lot of walking into the wind.

5 minute warmup...leg swings/swirls, light stretching.

1M 13:05
2M 24:00 (10:55)
3M 34:40 (10:40)]
4M 45:05 (9:25)
5M 55:40 (10:35)
6M 1:06:40 (11:00)
7M 1:19:16 (12:36)

Afternoon: 40 minutes of floor core sit ups, planks, bridges leg lifts; free weights for arms; arm and leg bands.

Wednesday Oct 21 #

7 AM

running (slow start some fartlek) 1:07:16 [4] 6.0 mi (11:13 / mi)
shoes: Saucony Ride ISO

Things seem ok...right knee 'fatigued' (only word I can think of) but not tweaky if I surge...did 15-20 short fartlek surges from 10 steps up to about 20 steps...some pretty quick some were just quicker than the pace I was going. Too tired to surge the last six weeks or so...so that's the trade off of more miles. Again overcast, grey and gloomy. I walked some up until about 4.5 miles...average about 4 per mile...3 times I stretched my calves...wore double sleeves on left calf.

5 minute warm up of floor core (not a lot), foam roller and lite stretching.

1M 13:40
2M 26:22 (12:42)
3M 37:25 (11:03)
4M 47:35 (10:10)
5M 57:40 (10:05)
6M 1:07:16 (9:36)

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

Feeling better. No headache for about 5 hours yesterday evening then it came back...not as bad but still bothersome...gone again.

Tuesday Oct 20 #

8 AM

running (almost misty gloomy day) 1:04:02 [4] 5.5 mi (11:39 / mi)
shoes: Hoka Speedgoat 3

Gradually developed one of my headaches again yesterday plus my stupid left calf just kept feeling tweaky...it seemed to have a knot in it (to go with my head...knothead me). Headache lasted into the night and still lingered a touch this morning...glad for the cool weather...I was dizzy and had no energy so decided for 5.5 again...instead of going to OC for a 7.5...that was pretty iffy anyway...I only stopped and walked a few times and it was very short each time no more than 10 yards and did not stop after .6. Got going a little better by 1.5. Ran last 1.5 about 9:50 pace.

Wore two sleeve on left calf...it was ok but will have to see how it feels rest of day...of course right knee was kinda tweaky/grindy last couple of miles...no pain just enough bother to be a bother.

No warmup. Too tired to warmup.

1M 14:50
2M 27:05 (12:15)
3M 38:45 (11:40)
4M 49:30 (10:45)
5M 59:35 (10:05)
5.5 1:04:02 (4:27 last half mile)

Monday Oct 19 #

8 AM

walk trot (feeling better cool again) 1:08:35 [3] 5.5 mi (12:28 / mi)
(rest day) shoes: Saucony Gortex

When I woke up I was more tired than expected but felt fine in chilly air...shuffled along and things seemed ok. I hope to go back to regular training tomorrow (today was a 'regular' Monday).

1M 14:40
2M 27:00 (12:20)
3M 39:30 (12:30)
4M 51:20 (11:50)
5M 1:02:47 (11:27)
5.5 1:08:35 (5:48 last 1/2 mile)

10 minutes of warm up (doing more for now...split into when I'm making coffee/bagel and then before I go out the door). Leg bands, foam roller, standing leg kicks/swirls/ floor core (not much) and lite stretching.

I walked about 20-25 yards at a time...more the first half and fewer the second half. Probably averaged 4 times per mile.

Left calf is tweaky for no reason other than old age and maybe lingering scar tissue from old pull? Not bad but just enough to bug me of course.
Afternoon: 45 minutes of everything: free weights with extra 15lb for running arm stuff, other free weights...nothing big in reps; arm/leg bands; floor core bridges, planks, 45 sit ups, leg lifts; standing leg kicks/swirls and lite stretching, foam roller.

Sunday Oct 18 #

6 AM

running (rest mode for a few days) 1:00:38 [3] 5.0 mi (12:08 / mi)
(rest day) shoes: Hoka Rincon grey

This was sort of a hard rest day...definitely easier than normal 10...about a minute to 2 minutes faster than 5 mile split in my recent ten milers...it takes me 5 miles in the dark to get going...I did start little surges at 1.75...never very long mostly 20 to 25 yards a few shorter and a few longer...12-13. Haven't been able to do any fartlek surges in several weeks as too tired from the effort being put in. Note I walked during this...but counted as running...walked 20-25 yards on average...first mile several times, less second and from halfway on about 3-4 times per mile.

I probably need to rest every 4-6 weeks like this...right knee tweaky...more ice, and home therapy. Right hip and right knee both just tweaky enough this week to bug me at times.

10 minute warm up of standing kicks/swirls/a little floor core/foam roller/leg bands and lite stretching.

Stopped to tie shoe one (always have to tighten the right shoe it seems) and to stretch calves with toe raise touches twice.

Right now this has no bearing on whether I race or not...more likely I won't because I just won't, but a slight rest like this after pushing for 6 weeks (and about 6 weeks before that with a few easier days due to tweaky right calf). If I run will be to shuffle jog on trail and see what happens.

I looked up the Thunderbird Trail races...the 25K is closed. Things are way different these days. There is a wait list, but not sure I'll put my name on it.

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