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Training Log Archive: Bags

In the 7 days ending Apr 3:

activity # timemileskm+m
  running7 7:17:53 40.5(10:49) 65.18(6:43)
  biking4 53:25 11.1(4:49) 17.86(2:59)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total12 8:21:18 55.6(9:01) 89.48(5:36)

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Saturday Apr 3 #

6 AM

running tempo (nice morning lite breeze) 38:03 [3] 3.0 mi (12:41 / mi)
(rest day) shoes: Hoka ATR 5 Gore Tex BLK

Felt ok. Right knee fine. Left knee had a soreness that verifies the knee stuff this week was combining biking with weight machine leg lifts. It was fine...and mostly went away. I'll keep riding for now...about 3 times a week. As usual these days I started out with intention of totally easy day but by 1.5M when I turned back into the light wind I started doing surges. About 35 yards at first and about 50 the last couple...I did 7 where I was accelerating in a nice smooth enjoyable way and hitting a speed that felt like I was flying but I kept the effort well within control. It really is nice to feel that way...for 50 yards I've turned the clock back 50 years.

Lite warm up of leg bands and reduced standing leg drills and floor leg lifts (no ankle weights) and foam roller. 10 minutes.

1st half 1.5M 20:55 13:57 pace...truly a walk trot this part
2nd half 1.5M 17:08 11:25 pace

Second half walked every quarter mile about 30 yards...first half was about double that.
8 AM

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

Windy but playable. Played well. 81.

Friday Apr 2 #

8 AM

running hills (YMCA Trail) 54:15 [4] 5.5 mi (9:52 / mi)
shoes: Hoka Clifton 6

Felt way better all around today. Windy again, crap but the Y Trail is fairly well protected...except for two areas. I was not sure how my knees would do and after quarter mile still not sure but they did fine. I believe the biggest culprit (besides age) was the weight machine leg lifts...even 20 lbs...especially combined with riding bike. I hope to ride bike and not have knee issues and I'll do my floor and chair leg lifts only.

No warm up. Just knew it would not do anything good for me today. It turned out to be exactly right today. Still wondered if I could break 11 min pace well into first lap...but pace kept picking up and as soon as I started the second lap I really accelerated without trying.

1st lap 2.75M 28:35 10:24 pace
2nd lap 2.75M 25:40 9:20 pace
2 PM

biking (still windy) 12:00 [3] 2.5 mi (4:48 / mi)

Straight into wind leaving house. Ugh. Will see how knees react. Slightly less mileage and no machine leg lifts.

Thursday Apr 1 #

9 AM

running hills (hurting most of way) 1:14:02 [5] 7.0 mi (10:35 / mi)
shoes: Hoka Rincon grey

Sunny but another coolish day that would have felt warm a month ago. And I believe the wind switched on me so that I was running into wind about 2/3's of the way. Going out the wind seemed out of north. Coming home it seemed out of south...luckily it was not real strong but it didn't help any either.

Felt out of sorts running...felt much better than yesterday...legs were not dead but my entire body was hurting from the pace and effort. Managed to speed up and hold a below ten minute pace second half. Last mile was 9:40.

Full warm up...one of those days it took me much longer than normal to get through all the drills. 50 minutes; free weights, 15 through 50 lbs; 60 PU 15/15 x 2 full/knee; leg and arm bands, floor core with 50 SU, standing leg drills and lite stretching.

1st half 3.5M 39:22 11:15 pace
2nd half 3.5M 34:40 9:54 pace

4 minutes slower than Tues for same route but the good thing is this would have been a 'fast' effort a few months ago now it's a average day at best. Hope for same amount of improvement in the next 4-6 months.

Post run...right knee sore. Not sure if it was the bike or the leg lifts but both knees tricky past two days. In fact the right knee was okay during the run...ice, heat and all the Dr. Googlebags I can manage.

Wednesday Mar 31 #

9 AM

running tempo (legs dead no energy) 1:02:33 [3] 5.0 mi (12:31 / mi)
(rest day) shoes: Hoka ATR 5 Gore Tex BLK

10 min warm up of most drills, no arm work PU, bands or weights. Really drained and sore after race and the 3 hard training days (for me) since then. Cool and sunny (feels cooler than temp again).

1st half 2.5M 33:30 13:34 pace
2nd half 2.5M 29:03 11:36 pace

Walked some every mile. About every 1/3 of mile I would walk about 25 yards. Borderline of counting as only walk/trot but really can't walk this fast.

Tuesday Mar 30 #

9 AM

running hills (near race pace) 1:10:26 [5] 7.0 mi (10:04 / mi)
shoes: Hoka Speedgoat 3

Wind finally let up during the night and switched to NW. Didn't feel strong when I woke up.

Full warm up including free weights. Note heaviest I lift overhead is 35 lbs. Heaviest I lift is 50 just standing up and lifting to waist height. Not a lot of reps for any one weight. Order. 20Lbs both arms same time; 35lb weights over head; 15lb working wrists and forearms; 40lb deadlift and 50lb dead lift. By the time I do all these it does add up but not lifting 75 or 100 lbs overhead by any means.

68 PU, 17/17 x 2 full/knee; leg and arm bands more reps added; floor core with 50 SU, etc; (all sides worked during this back front and both left/right side); standing leg drills; lite stretching.

1st half/3.5M 37:08 10:37 pace
2nd half/3.5M 33:18 9:31 pace

Right knee still tweaky and wore sleeve again. Able run ok so continue to do my Dr. Googlebags physical therapy and preventative drills plus ice, heat, elevation and massage gun.

Weider weight machine (in garage) 20lbs only...obviously I can lift more but even that weight after a few reps starts straining something during the lift, push, raise cycle. Safety first and anything I do helps. (2 hours later...probably need to lay off the leg lifts on this...even 20 lbs is leaving both knees sore...).

This had to be within 45 seconds of my 7 mile split for the race Saturday...the splits jumped from kilometers to miles but I missed some of both when I really 'needed' them.

This is my hilliest route.
12 PM

biking (way less wind) 14:20 [3] 3.0 mi (4:47 / mi)

Wind way down from yesterday but it had increased since I ran.

Monday Mar 29 #

9 AM

running tempo (sunny and strong breeze) 51:51 [4] 5.0 mi (10:22 / mi)
shoes: Hoka Mach Black/Red

Strong south breeze. Ran surprisingly quick for a Monday 5 miler even with the breeze.

50 min full warm up even a few reps with free weights. Foam roller, 64
PU 16/16 full/knee x 2; arm and leg bands more reps; floor core with 50 SU; standing leg drills and lite stretching.

Wore knee sleeve right leg. Ever since I banged knee on desk it's been tweaky/grindy...not hurting but definitely not as smooth as I would like.

1st half/2.5M 28:10 11:16 pace
2nd half/2.5M 23:41 9:28 pace

Wore shorts. Seems like my laying up to sweat more might have worked. I did feel achy this morning but not quite as bad and by the time I warmed up and went outside my only problem was the wind.

Afternoon: Did 3 or 4 minutes of lite machine weighs (it's pretty rusty)...3 arm drills and one leg drill. Only 20lb weight...just getting kinks out of things. 10 to 15 reps of each.
12 PM

biking tempo (breeze made it tough) 15:00 [3] 3.0 mi (5:00 / mi)

Sunday Mar 28 #

6 AM

running long (pushed it with surges) 1:26:43 [5] 8.0 mi (10:50 / mi)
shoes: Hoka Arahi 4

Jan 5th this year ran 1:16:32 8M on the OC Trail by myself. A day like today in the 40's with little or no wind. 9:34 pace.

Nice morning. 40's. Decided 8M was the best workout to do mentally and physically and it seems to have worked out that way. Doing a 12 miler after yesterday did not seem wise. Back to back hard 8 milers pretty good training.

Overdressed to try to sweat out this energy sapping drain I've struggled with off/on all month. Tights under my wind pants, 2 hats, etc. I've had these temporary on again off again symptoms for years and I used to call it my version of malaria...where it can come back from time to time. Temperature ok. Breathing ok. Energy not okay when I first start to run...but it gets better as I go along.

I started short surges to warm up after 1/3 of a mile. At about 3/4's they began quicker and slightly longer (25-30 yards). Did not keep count and only guessing average distance but 15x50 should be close. Last one was about 120 yards or so at just past 3.25M.

1st 4M 46:30 11:38 pace. Nearly minute faster than 'normal Sunday' pace
2nd 4M 40:13 10:03. Ran close to 9 minutes for last mile.

Warm up...leg bands only. 5 minutes.

The temps up in Duluth area look pretty cold for late March!

Yesterday morning PRE-race pulse averaged 80. Normally would be low 70's in morning. Today 2 hours post run it is 70. Right knee sore, not painful, and not nearly like last Sunday. It felt out of sync yesterday during race but my problem was energy not the knee.

Afternoon: 30 PU 15/15; leg lifts with and without ankle weights; leg bands; about 3 minutes of weight machine (in garage)...very light weights and it was still awkward and straining; a few jump exercises in back yard...very cautious...want to put some spring in feet and calves but..; floor core with 40 SU. 25 minutes.
5 PM

biking (sunny beautiful 5pm) 12:05 [3] 2.6 mi (4:39 / mi)

Will experiment with biking again. I've had good luck with it in the past but sometimes it did not seem to be adding much so I concentrated on running and Dr. Google drills/exercises.

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