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Training Log Archive: Bags

In the 7 days ending Dec 5, 2020:

activity # timemileskm+m
  running6 7:21:04 41.55(10:37) 66.87(6:36)
  walk trot1 41:07 3.0(13:42) 4.83(8:31)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 8:12:11 48.55(10:08) 78.13(6:18)

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Saturday Dec 5, 2020 #

6 AM

walk trot tempo (frosty 30 no wind ) 41:07 [3] 3.0 mi (13:42 / mi)
(rest day) shoes: Saucony Gortex

My lower right back was really bothersome yesterday evening and when I got up but I warmed up and did a new exercise that popped up during a sports story (what a coincidence) and things seems ok. Sure enough 100 yards in things were ok. I should go to chiropractor but I do not want to do my first medicare/suppl claim. Eventually I'll have to. :-) or :-(

Morning trot then golf worked lot of kink out of back plus my google drills exercises. 25 min of floor core standing leg kick swirls lite stretching n leg bands.

Temp was 30/WC 26.
9 AM

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

Played better. Cold when started but warmed up into 50's by the end. 84. Shot ok.

Friday Dec 4, 2020 #

8 AM

running hills (YMCA Trail) 57:32 [4] 5.55 mi (10:22 / mi)
shoes: Hoka Mach Black/Red

30 degrees with WC in low 20's. I was tired and sore (from my massive amount of pushups for the week...maybe 20...haha) and doing lots of the non-running workout stuff so I never really got going, especially on second lap. I did not look at watch and was guessing around 57 minutes but was disappointed to see I was 30 seconds over that instead of 30 seconds less. Oh well it was what I could do.

There was some guy in shorts running about 6 minute pace. He looked European to me for some reason because he was so pale. He was about 5'10' to 6' and was taking an enormous stride, but it looked like he was really landing hard not floating along...almost painful to watch...he ran over 3.5 miles in the time it took me to run about 2 miles. Appeared he ran 2 laps or 5.5 miles. Last week there was a really tall triathlete that was moving along too but I'm not sure what pace he was going. I just have to go out and shuffle along as quickly as possible.

5 min plus warm up of all the normal stuff to loosen up.

Evening: Floor core on back only and leg bands. 10 minutes. Lower back right is sore again like a month ago. It gradually shifted to left side now back to right side again. Sitting then getting up is the worst. It was killing me a month ago for a few days but did a Sunday ten miler and it did not bug me once I loosened up first mile or so. Heating pad seems to help a lot. Back to wondering if kidney stone as I don't really feel it is a strained muscle.

Thursday Dec 3, 2020 #

7 AM

running hills (grey misty wet) 1:15:40 [4] 7.0 mi (10:49 / mi)
shoes: Hoka ATR 5 Gore Tex BLK

The ground was wet but there was just mist in the air. I finally decided to run in Hoka ATR's again just because I was not certain about how many puddles there would be. They felt very good right from the beginning. I moved along and there was more bounce and more 'Hoka' feeling to them today.

Still not watching watch/splits for now. It has a calming effect. I just concentrate on running and getting done.

5 min plus warm up of stuff; floor, lite stretching; 3 half and 3 full pushups; foam roller.

Surprised to see it says 35 with 25 WC. Glad I did not know did not feel that cool. I have some North Face wind/water proof pants, but they are not breathable so sweaty inside, but they do the job on a day like this.

Note: Yesterday nothing after I finished run. I was sore and tired and had been pushing things on and off the road.

Note 2: 3 or 4 months ago someone in small sedan honked and was yelling at me about a mile and quarter from first I thought it was a heckler but it wasn't. Today in almost the same spot I noticed a van had slowed, thought it was going to pull into utility area and turn around but it didn't so I looked over...I was going into the wind and it was still early enough I had nearly 5 miles to go...someone was filming or taking pictures. Either the Russians/Chinese or maybe I'm up for ESPN Espy or non-racing non-ultra runner of the year.

Post run stuff: For once didn't put this off all day. Free weights, extra 15 lbs to strengthen arms for running form; floor core stuff including a few more pushups 1/2 and full around 6 total; lite stretching; arm and leg band stuff. Foam roller. 45 minutes.

Wednesday Dec 2, 2020 #

7 AM

running tempo (overcast cool but nice) 1:04:24 [4] 6.0 mi (10:44 / mi)
(rest day) shoes: Hoka ATR 5 Gore Tex BLK

The new ATR are a little clunky right now but did fine. Like my Speedgoats the edges need to be broken in...kinda 'draggy' meaning shoe toe would just barely catch on the ground as I pulled leg forward...those edges will wear down and I'll get used to the shoe. Not the springy feeling of Speedgoats or Rincons...about same as Mach's. They are fine and I need a good Gore Tex for wet weather.

5 min + warm up of floor stuff, leg stuff and lite stretching.

Ran 1.5M less at a minute a mile slower and it still felt pretty hard. Don't know why I run so much slower on the sidewalks in the neighborhood versus the Y and OC Trails.

Tuesday Dec 1, 2020 #

8 AM

running long (OC Trail 2.5 mile loops) 1:12:56 [4] 7.5 mi (9:43 / mi)
shoes: Hoka Speedgoat 3

Either its just a coincidence but since I stopped checking splits and just go out and run I've run faster overall. Cold with a south breeze today. I was guessing about 10:10 pace and turned out much quicker.

5 min warm up of a little of everything but weights and bands. Floor stuff, lite stretching, foam roller and leg/kicks/swirls all directions.

Afternoon: 15 lb weights only for running arm motion; floor core; leg stuff; did a few knee pushups twice and then 2 or 3 full pushups each time; lite stretching; leg and arm bands. 35 minutes.

Monday Nov 30, 2020 #

7 AM

running tempo (felt cold today) 1:02:54 [3] 5.5 mi (11:26 / mi)
(rest day) shoes: Saucony Triumph ISO 5

I thought the temperature was about the same as yesterday but felt 15 degrees colder even though sun was out...dressing lighter than old days of Charlie Brown 15 layers...low 40's but dressed like it was mid 50's.

Staying with not checking splits. Nice change of pace, no pun. I'll probably go back to checking splits but it's the time of year where the cold will start affecting my pace anyway.

5 min + warm up of floor stuff, leg kicks/swirls, lite stretching.

Late morning, midday: floor core; lite stretching; leg kicks/swirls all directions; leg and arm bands; free weights. 40 minutes.

Sunday Nov 29, 2020 #

6 AM

running long (almost flying) 1:47:38 [5] 10.0 mi (10:46 / mi)
shoes: Hoka Rincon grey

I decided not to look at splits again. In the dark Sunday morning it takes me 3 miles or more to get going. In the mythical Koski Speaks podcast looking at watch and timing runs came up towards the end. It reminded me I ran a lot in the past without looking at my watch.

At 4 I seemed to really be going. Ran last 3.5 miles in 32:23 which is 9:15 pace. My Memorial 5K last year was just 9:10 pace.

Even though it was low 40's when started and streets were wet it felt warmer. No wind. It was grey and overcast but for some reason it did not feel gloomy.

That 9:15 pace felt like 6:15. Rincon's really came through today...I guess they were tired of the Speedgoats drawing more praise from me. Both of them make me feel like I'm up on the balls of my feet like Bill Rodgers. My form may not be one bit different but it sure feels like it is with those two pairs of shoes.

Later afternoon into early evening off and on until all were done: Floor core, foam roller, standing leg kicks/swirls all directions, lite stretching and arm and leg bands. Usually too tired to do this on Sunday. 35 min.

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