Training Log Archive: BagsIn the 7 days ending May 7, 2022:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday May 7, 2022 #
7 AM
running tempo (stunningly nice) 58:23 [3] 4.0 mi (14:36 / mi)
(rest day) shoes: Hoka Arahi 4 Dark Blue
Reduced warm up drills. Leg bands, standing leg drills, very reduced floor core, chair and floor leg lifts. 20 min+
Walked 75% of first mile then increased shuffling after that.
Walked 75% of first mile then increased shuffling after that.
2 PM
golf (Earlywine North) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
Windy again...thought it was going to let up but got worse. Back tightened...I think from hedge trimming yesterday? No big deal...not an injury just normal stuff.
Friday May 6, 2022 #
9 AM
running long (sunny beautiful) 1:36:53 [4] 9.0 mi (10:46 / mi)
shoes: Hoka Mach 4
15 min warm up...chair and floor leg lifts, standing leg drills, leg bands. Wanted to go at least 9M and up to 11 so needed all my energy. Decided on 9 and that was perfect distance today...able to run nice and steady as I sped up most of the way.
1st 4.5M.... 52:50... 11:44 pace
2nd 4.5M.. 44:03... 9:47 pace
Afternoon: Humid. Warm. About hour 15 of mow, edge and trim hedges.
1st 4.5M.... 52:50... 11:44 pace
2nd 4.5M.. 44:03... 9:47 pace
Afternoon: Humid. Warm. About hour 15 of mow, edge and trim hedges.
Thursday May 5, 2022 #
9 AM
running tempo (between rain storms) 1:01:14 [4] 6.0 mi (10:12 / mi)
shoes: Hoka Rincon 3 Orange/Green
50 min plus warm up drills...everything. 40lb weight lift, arm drills for left shoulder tendonitis, 40SU, 13 knee PU, floor core, chair and floor leg lifts, foam roller, standing leg drills, arm and leg bands.
Weather about the same. At first wind not noticeable...from 1.5M to turn around 3M slight wind...kinda flying for me the second half especially last 2M. Started to rumble as I finished. It stormed off and on most of the night, pouring rain at times.
1st 3M... 33:20... 11:07 pace
2nd 3M.. 27:54.. 9:18 pace...last 2 miles 9 min flat pace.
Weather about the same. At first wind not noticeable...from 1.5M to turn around 3M slight wind...kinda flying for me the second half especially last 2M. Started to rumble as I finished. It stormed off and on most of the night, pouring rain at times.
1st 3M... 33:20... 11:07 pace
2nd 3M.. 27:54.. 9:18 pace...last 2 miles 9 min flat pace.
Wednesday May 4, 2022 #
9 AM
running hills (misty grey overcast ) 1:14:23 [3] 7.0 mi (10:38 / mi)
shoes: Hoka ATR Challenger5 Dark Blue
Storms came in again but stopped about 8 .. It was cool but not cold...slight east wind that actually did not affect me too much...
7 miles now is like a ten miler in the good ole days of 70's and early 80's. Good solid workout on my hilly course.
45 min warm up drills: 10 knee PU, 40 SU, floor core, lift 40lbs, (did not lift this weight yesterday but did do a few lighter weights in the afternoon); standing leg drills, chair and floor leg lifts and foam roller, leg and arm bands.
1st 3.5M... 40:25.... 11:33 pace
2nd 3.5M.. 33:58... 9:42 pace about 9:10 last mile
7 miles now is like a ten miler in the good ole days of 70's and early 80's. Good solid workout on my hilly course.
45 min warm up drills: 10 knee PU, 40 SU, floor core, lift 40lbs, (did not lift this weight yesterday but did do a few lighter weights in the afternoon); standing leg drills, chair and floor leg lifts and foam roller, leg and arm bands.
1st 3.5M... 40:25.... 11:33 pace
2nd 3.5M.. 33:58... 9:42 pace about 9:10 last mile
Tuesday May 3, 2022 #
10 AM
running tempo (cool windy trot and surge) 38:13 [3] 3.5 mi (10:55 / mi)
(rest day) shoes: Hoka Arahi 5 Brite Blue
45 min warm up drills. Most everything. 8 knee PU, 40 SU, floor core, leg and arm bands, arm drills for shoulders, standing leg drills. Forgot the 40lb barbell lift...I'll do that later. Left arm is half as sore as it was so a little progress.
Cool NE wind. Decided to swap rest day from Wed to today since I had done 2 good days in a row...but I also decided to give the surges a go and decided best way was to start with really short surges...first 3 average about 15 yards yards then worked up from there...longest were probably 4 or 5 at about 45-50 yards.
20 surges (though first 3 were short).
Cool NE wind. Decided to swap rest day from Wed to today since I had done 2 good days in a row...but I also decided to give the surges a go and decided best way was to start with really short surges...first 3 average about 15 yards yards then worked up from there...longest were probably 4 or 5 at about 45-50 yards.
20 surges (though first 3 were short).
Monday May 2, 2022 #
10 AM
running tempo (delayed by storms) 1:03:28 [4] 6.2 mi (10:14 / mi)
shoes: Hoka Clifton 6
First time in awhile I didn't have the malaria-flu like feeling in my bones. Storms came in about 4am...stopped after couple of hours...then about 8 started up for another hour plus.
40+ min of warm up drills. Arm and leg bands; 13 knee PU, reduced floor core, foam roller, chair and floor leg lifts, standing leg drills. Forgot situps.
Nice temp and the wind was not too bad first half, but around turn around at 3.2 it got stronger but luckily I only had to run 1/2M into the stronger wind and it was nothing compared to the super winds of past few weeks.
Can't remember exact splits but this was a 'fast' sidewalk run...usually have to get on trails to get below 10:30 pace.
40+ min of warm up drills. Arm and leg bands; 13 knee PU, reduced floor core, foam roller, chair and floor leg lifts, standing leg drills. Forgot situps.
Nice temp and the wind was not too bad first half, but around turn around at 3.2 it got stronger but luckily I only had to run 1/2M into the stronger wind and it was nothing compared to the super winds of past few weeks.
Can't remember exact splits but this was a 'fast' sidewalk run...usually have to get on trails to get below 10:30 pace.
Sunday May 1, 2022 #
6 AM
running tempo (absolutely beautiful) 1:15:13 [4] 7.0 mi (10:45 / mi)
shoes: Hoka Mach 4
It was really nice out. Tad humid but in a good way...don't mind a little. Did not feel all that well and had no idea what would happen. Had 8 in mind but settled for 7 and that was a good idea. This was the best workout I could have hoped for when I went out the door. My expectations were about 11:30 factoring in the 'Sunday Morning Slows'.
1st 3.5M... 41:20..... 11:49 pace
2nd 3.5M... 33:53..... 9:41 pace
1st 3.5M... 41:20..... 11:49 pace
2nd 3.5M... 33:53..... 9:41 pace