Training Log Archive: MeanGeneIn the 7 days ending Nov 4, 2018:
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Sunday Nov 4, 2018 #
8 AM
strength/stretching warm up/down 18:00 [2] 1.0 mi (18:00 / mi)
shoes: New Balance 505 XC
pre/post race stretching.
Easy jog before run.
Easy jog before run.
running/walking race 55:00 [4] 10.0 km (5:30 / km)
slept:7.0
Billy Mills 10K XC race, at Haskell. Overcast, light rain just stopped when race started. Wind: 14mph from NW.
Started out at a comfortable pace and stayed with through the finish.
1st M68-74.
Started out at a comfortable pace and stayed with through the finish.
1st M68-74.
Thursday Nov 1, 2018 #
6 AM
strength/stretching (Dog Days) 30:00 [1]
slept:7.0
Dog Days workout at Vt St garage; hen after run, static stretches at garage, then Brandt/Daroff exercises at home.
running/walking 24:00 [2] 2.0 mi (12:00 / mi)
from garage to Mississippi St garage and back. Almost at tempo effort on way back.
Tuesday Oct 30, 2018 #
6 AM
strength/stretching (Dog Days) 30:00 [1]
slept:7.5
Lots of pushups, had energy to do the workout. Temp was 61F, so very comfortable t the library parking garage.
running/walking hills 20:40 [2] 1.8 mi (11:29 / mi)
shoes: Hoka One One
From garage to 10th/La., then 10th/Miss. and back.
Then 4 sets of stairs (2 on NE stairs and 2 on SW stairs). Ran each step 1st time, then double steps the 2nd; repeat at other stairs.
Post run static stretches including stretching for ankles as suggested by Rob Jones last night at the GGRS clinic.
Then 4 sets of stairs (2 on NE stairs and 2 on SW stairs). Ran each step 1st time, then double steps the 2nd; repeat at other stairs.
Post run static stretches including stretching for ankles as suggested by Rob Jones last night at the GGRS clinic.
Monday Oct 29, 2018 #
8 AM
strength/stretching warm up/down 5:00 [1]
after run and shower , started the Brandt & Daroff exercises to finish therapy on BVVP. Do 3x per day for one week. Epply maneuvers on both ears have helped.
running/walking 1:23:35 [2] 7.14 mi (11:42 / mi)
shoes: Hoka Clifton 4
8:35 am From house to Mechanic & N 9th taking shortest routes possible as I had to get back in time to chauffeur a friend to a doctor's appt.
Galloway intervals of 30/30 to N side of Kaw River bridge (2.2 mi), then changed to 60/30 intervals while in north Lawrence (2.7 mi), then after crossing bridge back to 30/30 intervals. Nice fall morning - tree colors are bright this year. Sunny, 45-ish.
Galloway intervals of 30/30 to N side of Kaw River bridge (2.2 mi), then changed to 60/30 intervals while in north Lawrence (2.7 mi), then after crossing bridge back to 30/30 intervals. Nice fall morning - tree colors are bright this year. Sunny, 45-ish.