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Training Log Archive: Bags

In the 7 days ending May 29:

activity # timemileskm+m
  walk trot4 6:36:19 26.0(15:15) 41.84(9:28)
  running3 4:10:55 23.0(10:55) 37.01(6:47)
  Total7 10:47:14 49.0(13:13) 78.86(8:12)

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Saturday May 29 #

7 AM

walk trot tempo (walk only rest day) 1:44:30 [3] 7.0 mi (14:56 / mi)
(rest day) shoes: Hoka Speedgoat 3

No warm up. Will try to do drills/exercises later. I wore shirt and shorts but it was a tad cool...this time of year after a big rain it usually would be muggy and warm. I've noticed with the late start to summer in recent years it seems like it's into July before I get heat acclimated. Last year I'm not sure I actually ever did get acclimated. Twice so far this spring the 'heat' got to me...snuck up on me a few hours after the run was over.

The worrisome aspect was that it really was not warm at all.

Afternoon: balancing drills, some floor core, 55 SU, 10 PU, lite stretching, floor leg lifts. 20 minutes.

Friday May 28 #

8 AM

running hills (nice morning) 1:12:47 [4] 7.0 mi (10:24 / mi)
shoes: Hoka Rincon grey

Glad I swapped walk/rest days! Much cooler today. Probably helped me 2 minutes. I was not too peppy when I woke up, did partial warm up...reduced reps and no free weights. Foam roller, floor leg lifts, floor core with 25 SU and 20 PU, standing leg drills, lite stretching arm and leg bands. 45 minutes.

Floated along like Bill Rodgers in my Rincons (I wished...it did feel like I was more up on the balls of my feet :-)....).

1st 3.5M ... 39:05 .... 11:10 pace
2nd 3.5M ... 33:42 .... 9:38 pace...last mile about 9:12

Exactly 3 minutes faster than Tuesday.

Kinda busy on the sidewalks today...jogger pushing stroller, lady on bike, one guy that was running pretty far as I saw him twice at beginning and end, girl/young lady running at pretty good clip and a young Bill Rodgers kid that scared me as he came up behind me...he apologized and I laughed...he was going quick as I yelled out, 'I used to do that (scare people coming up behind me)...I was never one to call out like Captain America..'on your left'...I would cough and try to make noise but sometimes they didn't hear me. He was going so quick I don't think he understood me.

Chrissy and James at the Sr. PGA at Southern Hills Golf Course up in Tulsa.

Afternoon 15 min of additional knee work, back bridges, leg lifts and balancing drills.

Thursday May 27 #

8 AM

walk trot tempo (too pooped to run) 1:48:06 [3] 7.0 mi (15:27 / mi)
(rest day) shoes: Hoka Arahi 4

I felt too tired mentally and physically to run. Rather than force the issue decided to walk today and hopefully run tomorrow.

20+ min warm up...reduced reps of what I did: foam roller, floor leg lifts, step ups, a few jumps, floor core with 25 SU, 10PU, leg bands.

Humid, warm but not hot and breezy. Good pace for being tired. Same pace as Monday! (But a mile further).

Wednesday May 26 #

8 AM

walk trot tempo (walk only rest day) 1:31:01 [3] 6.0 mi (15:10 / mi)
(rest day) shoes: Hoka Speedgoat 3

Did everything but way less reps for the most part. Free weights, foam roller, floor leg lifts, floor core with 20 SU and 5 PU, standing leg drills, lite stretching, steps ups, arm and leg bands.

Overcast, humid but felt cooler...I was feeling it yesterday afternoon...not the worst case wipe out but more than I should have for the temp/humidity. I noticed last year it took me nearly all summer to get my heat/humidity toughness up to some acceptable level.

Afternoon: Some additional core work and knee support drills. 15 minutes.

Tuesday May 25 #

8 AM

running hills (Humidity ugh ugh ugh) 1:15:47 [3] 7.0 mi (10:50 / mi)
shoes: Hoka ATR Challenger5 Dark Blue

1st 3.5M ... 40:08 ... 11:28 pace
2nd 3.5M ... 35:39 ... 10:11 pace

Hurting from about 2 miles on as getting acclimated to humidity and warmth...it was 76% humidity but not what I would call hot by a long shot. Had to take it almost one step at a time...lots of mind games to try to stay on pace and not blow up...I did make it...although with 1/3 of a mile to go I had to stop 10 seconds as my stomach started to knot up and cause me to choke...it went away and when I finished no gagging.

50 min warm up...standing leg drills, arm and leg bands, 17 PU, foam roller and floor leg lifts, reduced floor core and lite stretching.

Afternoon: 15+ min of finishing floor core including 55 SU, additional lite stretching and knee and core/hip stabilization drills. Feeling heat/humidity stressed with near headache right now.

Monday May 24 #

7 AM

walk trot tempo (walk only rest day) 1:32:42 [3] 6.0 mi (15:27 / mi)
(rest day) shoes: Hoka Mach Black/Red

50 min warm up. No free weights, few leg or stretching drills, leg bands and floor core with 55 SU, 32 PU 15+17, foam roller and floor leg lifts.

'Grey gloomy day again but temperature nice...although last mile it was almost chilly and here it is nearly JUNE!!!

Afternoon: more knee/core work; 20 more PU, standing leg drills, arm bands. 25 min.

Sunday May 23 #

6 AM

running long (overcast but nice morning) 1:42:21 [4] 9.0 mi (11:22 / mi)
shoes: Hoka Clifton 6

10 min warm up of lite stretching and standing leg drills and a few floor leg lifts.

Slow start. 14:15 1M and 27:10 2M. Walk and trotting only...started very short distances of each 20 yards or so and adjusted this the further I ran.
Intended to alternate the walk and trot the whole way.

R knee felt a little stiff earlier than I wanted...by 1.75 I was shuffling along close to 1/4 of a mile then walking about 65-75 yards...turned into wind at 2.5 for a straight 3 mile semi-hilly stretch. The last time I walked was 4.6 miles. About 5M my R knee actually felt looser and my stride was pretty smooth (for me not Bill Rodgers or Frank Shorter) so I kept going without walking again.

Last mile was a battle to keep form smooth as that was better for the ole knee. I mostly 'won' the battle but last .15 my right toe dragged dangerously about 4 times. Last mile was about 9:30.

Ironically faster was better...slower I go when I'm tired the more heavy footed I become which magnifies the pounding my legs take.

1st 4.5M..... 57:05 .... 12:41 pace
2nd 4.5M.... 45:16 .... 10:04 pace! Last 8 miles 11:01 pace and 10:44 pace for last 7 miles.

This workout is a month ahead of schedule as I would have guessed a week ago.

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