Training Log Archive: Bags

10 warm up...leg bands...just enough to loosen up. A few back bridges and foam roller front and back of legs.

Not too peppy at first but at least I was going faster than my Sunday morning dark first mile...about 13:25...around 3.5M my pace really picked up.

1st 4.5M: 52:40...11:42 pace
2nd 4.5M: 43:12....9:36 pace... last mile was about 8:40 and last two were 18:22 or 9:11 pace.

Maybe the weight training is working...usually cannot keep it up...actually felt a slight tug in upper left check as I was reaching and twisting around but no pulls or damage. Just sore for a few hours.

Afternoon: yard work about 1.5 hours...nothing heavy although I'm pretty pooped now. Mow (mostly weeds) spray weed killer edge and sweep in front. Per my conversion chart this is equal to 35 miles at 6:42 pace.

5 min warm up...foam roller back of legs only. Was going to walk whole way then thought of doing 10 x about 30 yard pick ups...then about 2 miles in decided to surges...from 2.5M on I did 15 x 60 ranging in from about 30 yards to about 100 yards. About a half mile of surges. Form was not as smooth and 6 of these were into moderate wind that I had to battle a little.

Right calf still feels a little 'off'...does not hurt but varies between almost phantom/hypochondriac tweakiness to slightly tight but not get worse as I run or tighten up more after I finish. Will continue to ice/heat/foam roller, massage .

Afternoon: 30 min...foam roller, leg lifts chair/floor, leg bands (no arm work of any kind or weights or PU), floor core with PU/SU/etc; standing leg drills, some squat type stretching...less reps for most of these.

Legs heavy again today. I am not a robot...within 3 seconds of Tuesday run on same route. Not sure why legs so heavy right now. No weights or standing leg drills. 45 min+. Foam roller, leg lifts chair/floor; floor core to include 24 partial PU, 45 crunch SU, etc; arm and leg bands.

1st 3.25M: 37:30.... 11:32 pace.
Last 3M: 29:56... 9:59 pace. Last mile 9:26.

Afternoon: 45lb barbell weights AND floor free weights. Being 'less strong' than I wished it does not take much of these to give me a workout. Also some squat type lite stretching. 15 min.

1 hour of drills...45lb barbell (not the floor free weights), other drills: foam roller, leg lifts chair/floor; floor core with 24 partial PU, 45 crunch sit ups and other floor core; arm and leg bands.

Walk only. Slight N breeze...sunny but overcast if that makes sense.

Afternoon: floor free weights (more reps than usual...tho still not a lot); standing leg drills, squat type stretches (no weights used). 15 minutes.

Partial warm up...close to doing another walk day but too nice...first half good pace but did not pick it up as much as 'normal' second half. Wayyyyy too much effort for the pace run. No weights...not all drills done and fewer reps for everything. 20 minutes.

1st 3.25M: 37:10.... 11:26...
Last 3M: 30:13... 10:04 pace...last mile about 9:35.
Legs heavy.

Did a few more drills but too tired to do as many as I intended.

No warm up. Decided would do everything afterwards.

Yesterday spent a lot of time after church on Dr. Quacken Bags R calf therapy: ice, heat, massage/rubdown, foam roller, stretching, alternate current device. Discouraging as the calf felt more sore. As it is I can still run, but...

Afternoon: 1 hour. Started feeling it and did everything including both types of weights. 45lb barbell and floor free weights. More reps of almost everything. It was 70 outside. Calf felt good today but test is running.

10 min + warm up...leg bands, very reduced standing leg drills, 20 crunch SU and 15-20 back bridges. When I started I could not tell I had warmed up at all. Really dead legged tired...hunched over and looking like a 114 year old broken down geezer. But the morning was so nice...44...barely warmer than yesterday but felt 20 degrees warmer...no chill in the air.

1st 3M: 41:45... 13:55 pace 1st mile 15:45 even though I was 'jogging'.
2nd 3M: 31:30... 10:30 pace...9:35 or so last mile. Don't know how except nice morning...overcast but not nearly as grey as yesterday. Calf still had tiny bit of knotted feeling but held steady.