Training Log Archive: Bags

This was a dead leg, no energy workout. At least these dead legs fell on my on my rest day. 10 minute warm up of leg stuff and leg bands. Not much.

1.5 mile 1st half 22:40 15:07 pace without walking just shuffle slide
1.5 mile 2nd half 20:31 13:41 pace that felt the same as first half.

Evening: 10 minutes of just a little of sit ups and floor core, leg lifts with ankle weights sitting on floor to tighten and strengthen muscles around knees (for stabilization of joint and knee cap), and 16 push ups 8/8.

Grey day,right at 50 but chill in air anyway. Lucked out and got off first so played in 2 hours 15 minutes. Shot good...83. Wait...just checked temp and it was 44 with WC in upper 30's so guess the temp felt about what it should.

Blah again today. Kinda sore all over when woke up, not sure why. Less warm up. 25 minutes. 20 push ups...10 of each type 2 sets 5/5 + 5/5. Arm and leg bands; foam roller, floor core (with 20 sit ups); standing leg stuff and lite stretching.

Not sure what to expect. Sunny but kinda a chill in the air. Seemed to be moving along ok. One of those days there was some effort and a little pain whole way but able to keep going and speeding up. Y Trail is 2.75 with the back half pretty hilly...not rolling type but long steady climbs, not overly steep but wear you down then you hit a flat spot and usually a descent.

1st 2.75M loop: 28:18 (10:17 pace)
2nd 2.75M loop: 25:15 (9:11 pace)

Last mile was 8:45 with 2 climbs. 1st mile 11:22 which for 'regular' counter clock wise (like track) is quick for me.

Clifton 6's felt great.

Afternoon: 15 push ups. 7 knee/8 full. Leg lifts with ankle weights...not heavy. Probably 5 lbs. One leg at a time...30 x 3 of 3 different ways to lift legs...2 on floor and one standing. 10 minutes.

Lots of one's in hour 11 min and 11 seconds!

45 min warm up. No weights. More stuff today. Not feeling peppy but not as down as last two days. I seem to have finally recovered from...hold it...yes...my ELEVEN miler on Sunday. 44 push ups...22 full and 22 knee style...sets 7/7; 8/8; 7/7. Leg and arm bands. Foam roller. Floor core including 40 sit ups; standing leg stuff and lite stretching. Knee was fine, not one issue. Right calf will need to keep working on. Lots of ice/heat yesterday.

1st 3.5 miles 38:05 10:53 pace
2nd 3.5 miles 33:06 9:27 pace Splits very close to last week! 7 seconds faster. Ran in my Courtney Dauwalter long shorts. :-)

Since I went home for Christmas for 3 days I've run faster. Did 3 days of 5 miles with 2 long soul grinding hill (no not like Colorado or Duluth but tough enough) averaging 10 minutes a mile for each day. Along about then I started my push ups. And about 2 weeks ago I started eating bananas again and I continued to do full warm up BEFORE running (like I did at The Farm) and somewhere in that combination I seemed to start running more runs quicker.

Afternoon: 10 minutes. 15 push ups...8 full 7 knee type; a few floor core things; lite ankle weights (not sure how much they are) working with leg to hopefully strengthen knees; free weights (less reps than before I started push ups) 15, 20, 35, 40 and 50 lb. Not a lot of reps but enough to work arms just a little more than just pushups only.

Second day in a row no real pep warming up or at the beginning. Today I sped up but not like yesterday although all things considered this was another 'fast/slow' day. Yet another grey gloomy day, but at least none of the ice cold at all and no icy roads/sidewalks others have to deal with. Foot traction is like gravity...without it you are screwed.

40 min warm up. No weights. Less of stuff. 40 push ups same as yesterday sets 7/7; 7/7; and 6/6 of knee style first each time to power up biceps then the full push up. Leg and arm bands, floor core with only 20 sit ups, etc; foam roller; standing leg stuff and lite stretching. Doing calf stretching well before running.

1st half 2.5M 28:10 (11:16)
2nd half 2.5M 24:48 (9:55)

Right knee gimpy...not painful and same with right calf.

40 min warm up. No weights. A little less of most stuff. Not real peppy but not the worst feeling down day either. 40 push ups: 20 each- sets 7/7; 7/7; 6/6 of full and knee style; foam roller; arm and leg bands; floor core (28 sit ups included); standing leg stuff and lite stretching. I am stretching calves again but trying to do it after workout and no closer than two hours to running.

This workout was a 'fast slow'. Well into it I did not expected to run nearly this pace. Not long ago this would have been a fast workout. Energy level low and the wind while not cold or strong was just the direction that for how I felt did the 'maximum damage' to my psyche.

Loop 1--2.5M 26:52 (no pep at all just grinding away) 10:45 pace
Loop 2--5M 51:24 (24:32...faster than expected) 9:49 pace
Loop 3--7.5M 1:14:41 (23:17 way faster than expected) 9:19 pace

Afternoon: 26 more push ups...13/13 8+6 full 7+5 knee style. Ankle weights to strengthen knees...on floor doing made up stuff. 10 minutes.

I've noticed more than once when I input a distance/time into AP it gives a different pace. I've had 23:17 split twice in a week for 2.5 miles and AP called one 9:19 and one 9:18. Maybe my eyesight and/or brain function are off but that was easy to check. Another time with a 2 second difference in two runs AP rounded the pace so they were 2 seconds difference per mile. Of course this affected the space time continuum and may cause ripples in the timeline of the future for thousands of years.

One hour of warm up...everything. 42 push ups 21/21 each type sets of 8/8; 8/8; 5/5. Leg and arm bands. Free weights for arm strength (not as many reps as I did before pushups but wanted to get weights back into workouts), floor core, lite stretching and standing leg stuff. Try to go all directions in the drills that this is possible to work as many muscles and joints as possible.

Not that much pep until 3.5 miles (when I turned to have wind at back....but also half mile of gradual up hill in the middle of this section).

1st 2.5 29:10 (11:40 pace)
2nd 2.5 24:00 (9:36 pace)

15 min warm up. Not much of anything just trying to wake up body. Leg band, floor core (w 20 sit ups), standing stuff, lite stretching, foam roller. 10 pushups 5/5 full/knee.

Stayed dark longer than I expected.

6M 1:09:27 (11:31 per mile)
11M 47:35 last 5 miles (9:31 last 5 miles) Good ole Speedgoats...glad I switched to running in them on long days.

At times it felt like I might crash a little and slow down but the feeling would go away. At just before 8 miles tried a short surge and right knee kinda twisted...not sure how to describe...it did not hurt but at the same time it felt 'different'. Finished ok. It seems okay. Icing. Will heat and elevate.

Afternoon: 15 push ups: 8 full and 7 knee style. 10 minutes of that and floor core including 20 more sit ups, ankle weights to work on knees (right knee not hurting but a tiny bit stiff).

Evening: 10 more push ups: 5/5. Stretching calves. Right knee does not hurt but slightly stiff. Usually that is due to calves being tight and when I stretched they were...but no way I'm tempting fate and stretching before a run. Also foam roller. 5 minutes.

C • Solid 2