Training Log Archive: Bags

10 min 'weekend' warm up. Reduced leg bands. Foam roller calves...more on the right one. A few floor leg lifts.

SW wind. I think it was about 12-13 mph when I started. I zigged and zagged to the SE. When I finished (Last 1.5M wind really helping) the wind seemed to be just a little stronger. When I turned at 4.5M my pace immediately dropped a minute a mile...not gradually but right away.

The Bondi's felt great almost like the 'spring effect' type shoes.

1st 4.5M.... 51:55... 11:32 pace
2nd 4.5M.. 44:01... 9:47 pace...last mile about 9:05.

Warm up drills: everything but weights. Really moving slow. Decided not to repeat last week with 3 'hard' days in a row Wed-Fri. Foam roller, leg lifts chair/floor; standing leg drills, arm/leg bands, floor core to include 20 partial PU and 42 crunch SU.

No pain in calf but there is still a feeling of soreness/stiffness that while not great is worrisome.

Everything again. 45lb barbell in place of floor free weights...only a couple of minutes of that 'weight work'...everything else the same. 50 min.

It was mid 20's and mid to low teens WC whole way. 20 mph NW wind made it tougher...and much colder...first mile just miserable yet my pace was much quicker than expected or how it felt...one of those days of hunker down and try to ignore the misery.

Just before 1 mile there was a guy running...for some reason he reminded me of my old Duluth Central CC captain Harold Stephenson (Fall 71). Then at 2.25 mile there was a Hispanic girl that turned around before I got to her then turned around again...2.5 miles later she was still running that stretch which has a nice 200-250 yard hill and evidently she was doing hill work.

1st 3.5M: 40:33.... 11:35 pace
2nd 3.5M: 35:30... 10:09 pace last mile 9:41. Strange I was able to run 'quick' first half today but sometimes it seems fighting the wind makes me go quicker...

Afternoon did a little more core stuff, the floor free weights very low reps, foam roller of calves and a few squats without weights. 10 min. Calf feels fine but there is still a lingering 'feel' that concerns me in a hypochondriac way. Not committing to any races if there is even a hint of problem because what is a probable minor issue is magnified greatly if there is a race even weeks down the line.

Warmup...everything...including arm bands today...free weights (slightly less stuff today), foam roller (extra on calves), leg lifts chair/floor, floor core including 16 partial PU and 42 baby SU crunches, standing leg drills and arm/leg bands. 1 hour.

Legs felt heavy until nearly 2 miles...but the pace was good...calf was ok the whole way even though I was fighting hypochondriac fears most of the time.

1st 3M: 34:10.... 11:23 pace
2nd 3M: 29:51... 9:57 pace...last mile 9:24. Hurting from pace last 1.5M.

Afternoon:
Did more leg stuff, squats (again no weights) another session of floor weights still not many reps but good enough for me and a couple of minutes of supplemental floor core. 10 minutes.

Warmup everything: free floor weights, (forgot arm bands) leg bands, foam roller, leg lifts chair/floor, floor core with crunches 42, 16 partial PU, etc; and standing leg drills.

Wind got stronger...last 1.75M into wind...glad I was just walking. Wore sleeve. Think calf would have felt better without it. That happens sometimes...more so lately, not sure why.

Everything but weights...reps 'normal' or slightly more: foam roller, leg lifts chair/floor, standing leg drills, arm and leg bands, floor core to include (not all) back bridges, 16 partial PU and 42 baby crunches.

Walking pretty quick from the beginning. Using heel lift in shoes I'm walking in ...golf but for exercise walking and running no lifts. Just slight tightness...have done some of the alternate current device on low setting for calf...have to be careful as once I turned it up to a more normal setting for other parts of leg and it caused a big cramp in my calf.

15 min warm up. Blood felt like mud. Sore and tired from golf far more than normal...usually just tired (when we finish late afternoon...only have 13 hour turn around until Sun morning workout....wore sleeve and calf a little sore...will just keep doing what I'm doing until I feel I should back off. Monday is a walking day anyway...so have until Tuesday to see how things are.

I just could not get going...last 3.5M I believe I averaged close to 11 minutes...last mile was 11 minutes...but at 2M I was barely until 15 min pace and at 4M I was averaging 13:45...but I ran the last 1.5M about 10:20 pace unbelievably.