Training Log Archive: BagsIn the 29 days ending Feb 29, 2020:
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Saturday Feb 29, 2020 #
10 AM
walk trot (rehab with slow trotting) 1:13:21 [3] 5.0 mi (14:40 / mi)
shoes: New Balance 460
Decided to try some really slow trotting very short distance and see how it went. Literally went 10 slow steps only first half mile...gradually worked up from there...I did not walk for last 1.2 and the last mile was still only 13:20 without any walking so I was going cautiously slow. It seemed like the calf was ok. So we'll see after ice/heat/roller stuff if I can do something like this again tomorrow.
1M 16:10
2M 31:30 (15:20)
3M 45:45 (14:15)
4M 1 hour (14:15)
5M 1:13:21 (13:21)
1M 16:10
2M 31:30 (15:20)
3M 45:45 (14:15)
4M 1 hour (14:15)
5M 1:13:21 (13:21)
Friday Feb 28, 2020 #
8 AM
walk trot (REHAB walk only ) 46:09 [3] 3.0 mi (15:23 / mi)
shoes: LunarGlide8
Very quick walk. Playing golf at 11.
11 AM
golf (Winter Creek/Blanchard) 2:30 [3] 1.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
Rode and played golf but walked about a mile during the round. Nice day. Shot ok.
Thursday Feb 27, 2020 #
10 AM
walk trot (REHAB walk only ) 1:03:11 [3] 4.0 mi (15:48 / mi)
shoes: Adidas Duramo 9
Things are as good as I could hope for...if warmer might have tried to trot...30 degrees warmer than good ole Duluth, but even for 45 degrees there is a chill in the air...sun is even out and bright, but still had the chill.
Good quick walk at basically 16 min pace per mile a little slower first mile last 2 miles hoofing along.
Good quick walk at basically 16 min pace per mile a little slower first mile last 2 miles hoofing along.
Wednesday Feb 26, 2020 #
10 AM
walk trot (REHAB walk only ) 57:50 [3] 3.5 mi (16:31 / mi)
shoes: Nike Pegasus 34
The walking went better than expected. So that is good. I might be able to run slowly in 2 days or it might be a week...the question is how long until normal running. I'm going to do about half the surges I was doing...and be sure to hold back...and it will be awhile before I do any. I'm not about racing because I just don't feel the fire to go run them...I want to but I don't from the actually going to the race...and this little strain setback is one reason why I'm concerned about pre registering.
I think I was over aggressive yesterday and probably made things way worse than it would have been...I really some some power massaging of the sore area and the ole wall stretcher...never felt anything that told me I was overdoing it...but what I know is after the run not that big a deal, but after the rehab stuff things went down hill for the rest of the day.
I think I was over aggressive yesterday and probably made things way worse than it would have been...I really some some power massaging of the sore area and the ole wall stretcher...never felt anything that told me I was overdoing it...but what I know is after the run not that big a deal, but after the rehab stuff things went down hill for the rest of the day.
Tuesday Feb 25, 2020 #
10 AM
running (sunny but chill in air) 56:15 [3] 5.0 mi (11:15 / mi)
shoes: Hoka Mach Black/Red
It was sunny and 44 but there was a chill in the air that kinda got to me...first half mostly into wind thus second half mostly with the wind.
30:10 first half
26:05 second half
I did 15 fartlek pickups...not as far or as quick...they still were quick enough to be of benefit to leg turn over and speed.
1M 13:10
2M 25:05 (11:55)
3M 35:35 (10:35)
4M 46:15 (10:40)
5M 56:15 (10:00)
This was all I had today. I was really weak the first 3/4 of mile. Then turned into the wind.
30:10 first half
26:05 second half
I did 15 fartlek pickups...not as far or as quick...they still were quick enough to be of benefit to leg turn over and speed.
1M 13:10
2M 25:05 (11:55)
3M 35:35 (10:35)
4M 46:15 (10:40)
5M 56:15 (10:00)
This was all I had today. I was really weak the first 3/4 of mile. Then turned into the wind.
Monday Feb 24, 2020 #
7 AM
golf (Kickingbird ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
Played terrible although drove well and I did hit some good shots, but overall terrible depressing day. Misty and overcast. Either you get into it and enjoy the weather or you get depressed...
2 PM
walk trot (rest Monday cloudy ) 50:07 [3] 4.05 mi (12:22 / mi)
shoes: Saucony Gortex
Still misty though not a lot...not like you could feel it on your face...cloudy grey...kinda warm once you were out in it...I was overdressed but needed to sweat anyway.
1M 14:20
2M 27:05 (12:45)
3M 39:05 (12:00)
4M 49:30 (10:25)
4.5 50:07
1M 14:20
2M 27:05 (12:45)
3M 39:05 (12:00)
4M 49:30 (10:25)
4.5 50:07
Sunday Feb 23, 2020 #
5 AM
running long (tired but made it) 1:28:48 [3] 8.0 mi (11:06 / mi)
shoes: Saucony Ride ISO
This was a harder effort than last week even though slower...silght head wind for 2 miles from .5 to 2.5...did my 13 fartlek surges as usual about the same point in run from 1.25 to 3.25...this felt slower the first half but I still thought I might have a chance at about the same time. One sign of my fatigue was I decided not to check splits. I just ran as I felt with no battle with the clock only myself. Spitting rain drops that never quite seemed to get the pavement completely wet...it still was mostly dry but it was the entire way so you would have thought even the slight but steady drops tiny as they were would have covered the pavement...no complaints from me.
The last 8 days I've done two 8 milers averaging about 11 minutes and a 5.5 and 5 miler at under 10 min pace...but a sign of how hard this was is that I walked one extra day this week.
Even tired I ran only 15 seconds per mile slower this week. I had 3 super runs Sun Wed and Fri and last Sun if I had run 11:06 a mile I would have been very happy so I'll take it as a fast 'tired' run.
The last 8 days I've done two 8 milers averaging about 11 minutes and a 5.5 and 5 miler at under 10 min pace...but a sign of how hard this was is that I walked one extra day this week.
Even tired I ran only 15 seconds per mile slower this week. I had 3 super runs Sun Wed and Fri and last Sun if I had run 11:06 a mile I would have been very happy so I'll take it as a fast 'tired' run.
Saturday Feb 22, 2020 #
10 AM
walk trot (walk only overcast cool) 49:30 [3] 3.1 mi (15:58 / mi)
shoes: LunarGlide8
Rest day again...thought I might run since I walked Thursday after hard 5.5 on Wed, but I was tired and want to go long tomorrow morning so no use pushing it before next long run.
Friday Feb 21, 2020 #
11 AM
running (OC Trail 2.5 mile loops) 47:20 [3] 5.0 mi (9:28 / mi)
shoes: Skecher GoRun7
Sunny beautiful slight slight south wind. After quarter mile already started going...the 7+ milers are really kicking in...just have to stay stretched out to keep all this up.
1M 10:39
2M 20:30 (9:51)
3M 29:45 (9:15)
4M 38:50 (9:05)
5M 47:20 (8:30)
16 seconds faster than Jan 21 prior 'current' best time. I think best I ever did was around 46:30. I did run 8:35-40 pace in one 5M time trial on the track about 5 years ago.
25:11 first loop
22:09 second loope (about 8:52 a mile)
1M 10:39
2M 20:30 (9:51)
3M 29:45 (9:15)
4M 38:50 (9:05)
5M 47:20 (8:30)
16 seconds faster than Jan 21 prior 'current' best time. I think best I ever did was around 46:30. I did run 8:35-40 pace in one 5M time trial on the track about 5 years ago.
25:11 first loop
22:09 second loope (about 8:52 a mile)
Thursday Feb 20, 2020 #
10 AM
walk trot (cold tired walk only REST) 51:01 [3] 3.1 mi (16:27 / mi)
shoes: New Balance 460
The tough days caught up again...good timing with the cold today...I've gone out on cold days when motivation down but got going and had a good workout but today during warmup I could tell the tank was empty...I was right. I may or may not switch today with Sat when I do my 3.1 walk...
Wednesday Feb 19, 2020 #
10 AM
running (YMCA Trail) 54:35 [3] 5.5 mi (9:55 / mi)
shoes: Saucony Ride ISO
The Saucony ISO's felt incredible today. It was a perfect day...wore tights but sun out...not overdressed...I've done a good job of dressing this year...after 64.5 years of life and 49 years of running I can dress myself...mainly cutting down on layers...I just have to allow I might be a 'tad' cool at first but by the end should be ok as long as I'm 'close'.
1M 11:15
2M 21:36 (10:21)
3M 31:16 (9:40)
4M 40:45 (9:29)
5M 50:17 (9:32)
5.5 54:35 (4:18 last half mile)
I felt like a runner after first mile. There was the fear I was going to fast...if it had been hot I might have crashed and burned...but I just kept pushing and there seemed to be something in the tank...
The 7 milers plus the 7.5 and 8 miler seem to be kicking in with the fartleking (haha...anything with fart is funny) and giving me a little more quickness and strength at same time. Farther and faster.
1M 11:15
2M 21:36 (10:21)
3M 31:16 (9:40)
4M 40:45 (9:29)
5M 50:17 (9:32)
5.5 54:35 (4:18 last half mile)
I felt like a runner after first mile. There was the fear I was going to fast...if it had been hot I might have crashed and burned...but I just kept pushing and there seemed to be something in the tank...
The 7 milers plus the 7.5 and 8 miler seem to be kicking in with the fartleking (haha...anything with fart is funny) and giving me a little more quickness and strength at same time. Farther and faster.
Tuesday Feb 18, 2020 #
running (tired but pushed 2nd half) 54:05 [3] 5.0 mi (10:49 / mi)
shoes: Nike Pegasus 34
1M 13:15
2M 24:50 (11:35)
3M 34:40 (9:50)
4M 44:30 (9:50)
5M 54:05 (9:35)
I was tired and leg heavy...just cool enough that it hindered me since I was a little off still from the 8 miler, but I kept doing 10 to 20 step mini-pickups and that dropped the pace down more than I thought possible for how I felt first mile...I was thinking 56 maybe 57 and if lucky 55. Always glad to go faster than my expectations.
2M 24:50 (11:35)
3M 34:40 (9:50)
4M 44:30 (9:50)
5M 54:05 (9:35)
I was tired and leg heavy...just cool enough that it hindered me since I was a little off still from the 8 miler, but I kept doing 10 to 20 step mini-pickups and that dropped the pace down more than I thought possible for how I felt first mile...I was thinking 56 maybe 57 and if lucky 55. Always glad to go faster than my expectations.
Monday Feb 17, 2020 #
8 AM
golf (Kickingbird ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
3 PM
running (sunny rest day ) 48:34 [3] 4.25 mi (11:26 / mi)
shoes: Adidas Duramo 9
I did not get going until almost 2 miles...second mile was really slow...I am tired from the 8 miler and golf this morning...everything good. It was 62 when I finished...I should have run in shorts...it had been overcast until about 2 or so...better to be overdressed so I was not tempted to go too fast...I did finish last 2 miles at 10 min pace...that does not seem quick but for how I felt it was good pace without killing myself.
1M 14:15
2M 27:45 (13:30 don't know why I did not run quicker than this
3M 39:00 (11:15)
4M 48:34 (9:34)
1M 14:15
2M 27:45 (13:30 don't know why I did not run quicker than this
3M 39:00 (11:15)
4M 48:34 (9:34)
Sunday Feb 16, 2020 #
6 AM
running long (nice morning no wind) 1:26:45 [3] 8.0 mi (10:51 / mi)
shoes: Skecher GoRun7
Once again I run faster in the Skechers even tho they were so bouncy today it was a tad unstable...did 13 Fartlek surges ranging 40 to 125 yards...guessing at least 1000 yards maybe even 1100 total yards. Did those from 1.25 to 3.25 or so.
I really thought I would crash some in the last 2-3 miles but at 5 I seemed to get going and I was able to hang on.
After I finished the fartlek stuff at 3.25 I just ran along until I turned at 4 then I started doing little 10 to 20 step pickups...not sure how many per mile...did them the rest of the way.
I finished strong. I've even been doing a baby cooldown on some of the longer runs...where I walk then trot 10 to 20 steps walk...and do 150 up to 350 or so...seems to get the lactic acid feeling out of my legs.
1M 13:40
2M 24:55 (11:15)
3M 35:25 ? (10:30)
4M 46:45 (11:15 a gradual nearly half mile hill)
5M 57:00 (10:15)
6M 1:07:45 (10:45)
7M 1:17:? (I can't remember seconds was about 10:15 mile)
8M 1:26:45 think it was about 9:30 mile
I really thought I would crash some in the last 2-3 miles but at 5 I seemed to get going and I was able to hang on.
After I finished the fartlek stuff at 3.25 I just ran along until I turned at 4 then I started doing little 10 to 20 step pickups...not sure how many per mile...did them the rest of the way.
I finished strong. I've even been doing a baby cooldown on some of the longer runs...where I walk then trot 10 to 20 steps walk...and do 150 up to 350 or so...seems to get the lactic acid feeling out of my legs.
1M 13:40
2M 24:55 (11:15)
3M 35:25 ? (10:30)
4M 46:45 (11:15 a gradual nearly half mile hill)
5M 57:00 (10:15)
6M 1:07:45 (10:45)
7M 1:17:? (I can't remember seconds was about 10:15 mile)
8M 1:26:45 think it was about 9:30 mile
Saturday Feb 15, 2020 #
9 AM
walk trot (big rest day tired) 49:36 [3] 3.1 mi (16:00 / mi)
shoes: New Balance 460
1M 16:40
2M 33:00 (? 16:20)
3M 48:10 (15:10)
3.1 49:36
The 6 miler in light of what I had done Sun-Wed was too much. I should have done a medium day Thursday then done a 5 miler hard like I had been doing. Not a big deal.
2M 33:00 (? 16:20)
3M 48:10 (15:10)
3.1 49:36
The 6 miler in light of what I had done Sun-Wed was too much. I should have done a medium day Thursday then done a 5 miler hard like I had been doing. Not a big deal.
Friday Feb 14, 2020 #
9 AM
walk trot (A true walk/trot day cold) 1:05:15 [3] 4.5 mi (14:30 / mi)
shoes: LunarGlide8
My energy battery was dead, my right knee slightly puffy/stiff in a non-painful way and when I did my first shuffling it was probably slower than my fast paced walking...I just did 20 steps or so and worked up from there...longest I went was maybe a third of a mile last half mile but mostly probably 75 yards or less for 2/3's of the workout. Sunny but still in 20's when I started. No wind.
1M 17:00
2M 32:00 (15:00)
3M 46:20 (14:20)
4M 59:00 (13:40_
4.5 1:05:15
1M 17:00
2M 32:00 (15:00)
3M 46:20 (14:20)
4M 59:00 (13:40_
4.5 1:05:15
Thursday Feb 13, 2020 #
10 AM
running (sunny cold ) 1:07:25 [3] 6.0 mi (11:14 / mi)
shoes: Hoka Mach Black/Red
I upped the 5.5 to 6 miles...it was about 15 WC...I had not paid attention to forecast so this was a surprise...I'm dressing with less layers this winter.
1M 13:05
2M 24:50 (11:45)
3M 36:00 (11:10)
4M 46:40 (10:40)
5M 57:15 (10:35)
6M 1:07:25 (10:10)
Post workout note: within hour after I finished just moving around my right knee felt a little puffy which then translates into stiff, although that word by itself is too strong...most of my aches/pains/everywhere but especially legs are due to stiffness from working out...stretching calves and hams mostly but other areas also, back, quads, that side of upper leg muscle/tendon IT and it relieves much if not all the stiffness.
I had not done a full rest day since Sat...Mon finished quick although I started slow and even at quick finish I was not going 100%, Tues was 5.5 at good pace, Wed did my easy start walk/trot but even though they were all short 25-45 yards I did do 19 fartlek surges and then yesterday did 6 miles in pretty cold weather...I've earned back to back easy days.
The two races I ran last year are starting to creep up to within about 2 months now...the 10K more fun run than race and then the Memorial Marathon 5k. It's 50/50 if I'll run them again simply due to at my age that's the attitude I have now.
I also added and tried other exercises for core and back...I'm at maximum output and in the scheme of things I do not see more than 20% chance and probably way less than that I'll ever get in shape to actually 'race' a marathon...either I'll never run one or it'll be to jog one at 11 min pace or slower just just finish...right now I doubt I could break 13 minute pace if I walk jogged it.
1M 13:05
2M 24:50 (11:45)
3M 36:00 (11:10)
4M 46:40 (10:40)
5M 57:15 (10:35)
6M 1:07:25 (10:10)
Post workout note: within hour after I finished just moving around my right knee felt a little puffy which then translates into stiff, although that word by itself is too strong...most of my aches/pains/everywhere but especially legs are due to stiffness from working out...stretching calves and hams mostly but other areas also, back, quads, that side of upper leg muscle/tendon IT and it relieves much if not all the stiffness.
I had not done a full rest day since Sat...Mon finished quick although I started slow and even at quick finish I was not going 100%, Tues was 5.5 at good pace, Wed did my easy start walk/trot but even though they were all short 25-45 yards I did do 19 fartlek surges and then yesterday did 6 miles in pretty cold weather...I've earned back to back easy days.
The two races I ran last year are starting to creep up to within about 2 months now...the 10K more fun run than race and then the Memorial Marathon 5k. It's 50/50 if I'll run them again simply due to at my age that's the attitude I have now.
I also added and tried other exercises for core and back...I'm at maximum output and in the scheme of things I do not see more than 20% chance and probably way less than that I'll ever get in shape to actually 'race' a marathon...either I'll never run one or it'll be to jog one at 11 min pace or slower just just finish...right now I doubt I could break 13 minute pace if I walk jogged it.
Wednesday Feb 12, 2020 #
10 AM
running (cloudy cool rest day) 53:49 [3] 4.5 mi (11:58 / mi)
shoes: Saucony Gortex
1M 14:00
2M 26:30 (12:30)
3M 38:10 (11:40)
4M 49:05 (10:55)
4.5 53:49 (4:44 last half mile)
19 surges from just cross street up to about 45 strides...averaged close to 40 yards...I'm guessing did at least 700 yards of the fartlek strides...I was tired so I kept them much shorter...but still put some quickness in the workout.
Stopped walking after first half mile...going slow until about .75 then started the surges...did not intend to do 19...but held back on pace and was going to do shorter ones...but when you are going only about 35-40 yards easy to add on.
2M 26:30 (12:30)
3M 38:10 (11:40)
4M 49:05 (10:55)
4.5 53:49 (4:44 last half mile)
19 surges from just cross street up to about 45 strides...averaged close to 40 yards...I'm guessing did at least 700 yards of the fartlek strides...I was tired so I kept them much shorter...but still put some quickness in the workout.
Stopped walking after first half mile...going slow until about .75 then started the surges...did not intend to do 19...but held back on pace and was going to do shorter ones...but when you are going only about 35-40 yards easy to add on.
Tuesday Feb 11, 2020 #
10 AM
running (YMCA Trail) 55:47 [3] 5.5 mi (10:09 / mi)
shoes: Nike Pegasus 34
Got going...weather pretty nice...cloudy and cool but it warmed up just enough to feel ok. No real wind.
1M 11:35
2M 22:22 (10:47)
3M 32:15 (9:53)
4M 41:45 (9:30)
5M 51:20 (9:35)
5.5 56:47 (4:27 last half)
1M 11:35
2M 22:22 (10:47)
3M 32:15 (9:53)
4M 41:45 (9:30)
5M 51:20 (9:35)
5.5 56:47 (4:27 last half)
Monday Feb 10, 2020 #
8 AM
golf (Kickingbird ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
32 when started but there was a real chill in the air...cloudy.
2 PM
running (some walking sprinkles) 47:35 [3] 4.0 mi (11:54 / mi)
shoes: Adidas Duramo 9
Grey, cool, sprinkly although it stopped at some time and it was only extremely light sparse sprinkles at the beginning. Slow start, as I had on tights and wind pants...probably cost me 5 minutes a mile at least :).
1M 14:00
2M 26:45 (12:45...barely speeding up..!)
Most of walking was first half mile, 15 to 20 steps at most then back to shuffling while I warmed up. Rest day but if I only push a little second half then it still gives me rest. I did walk at 1.2 and intended to stop at least once more but I didn't.
3M 38:00 (11:15)
4M 47:35 (9:35)
This is a good rest day but last week with same effort ran 2 minutes faster...I believe it was warmer and had less on. I don't mind overdressing on rest days...'weight training' with the extra layers and I get a good sweat and it holds me back.
1M 14:00
2M 26:45 (12:45...barely speeding up..!)
Most of walking was first half mile, 15 to 20 steps at most then back to shuffling while I warmed up. Rest day but if I only push a little second half then it still gives me rest. I did walk at 1.2 and intended to stop at least once more but I didn't.
3M 38:00 (11:15)
4M 47:35 (9:35)
This is a good rest day but last week with same effort ran 2 minutes faster...I believe it was warmer and had less on. I don't mind overdressing on rest days...'weight training' with the extra layers and I get a good sweat and it holds me back.
Sunday Feb 9, 2020 #
6 AM
running long (Sir you are rocking it) 1:25:23 [3] 7.5 mi (11:23 / mi)
shoes: Saucony Ride ISO
Saw 2 girls and a guy at about 5.05....at 7.15 I saw them again (4 mile square) so I had run 2.1 to their 1.9. The guy called out...'Sir you are rockin' it' and he said it like he meant it. So if you drop the Sir off...that is impressive...with the Sir on there...it means for an ole geezer I was alive and moving and he was impressed by that. :) or :(
From .5 to 2 miles into strong breeze...of course from 3.75 on I had only tailwind or side wind that did not hurt me.
1M 14:10.
2M 26:25 (12:15) way slower due to wind
3M 32? missed the split
4M 48:30 (22:05 for 2 miles)
5M 1:00+ this one did not make sense I was tired but had tailwind?
6M 1:11:11
7M 1:21:00 (10:11)
7.5 1:25:23 (4:23 last half mile)
13 fartlek surges...9 of them into the wind...ugh...from 1.25 to 2.5.
From .5 to 2 miles into strong breeze...of course from 3.75 on I had only tailwind or side wind that did not hurt me.
1M 14:10.
2M 26:25 (12:15) way slower due to wind
3M 32? missed the split
4M 48:30 (22:05 for 2 miles)
5M 1:00+ this one did not make sense I was tired but had tailwind?
6M 1:11:11
7M 1:21:00 (10:11)
7.5 1:25:23 (4:23 last half mile)
13 fartlek surges...9 of them into the wind...ugh...from 1.25 to 2.5.
Saturday Feb 8, 2020 #
10 AM
walk trot (walk only rest day sun!) 49:00 [3] 3.1 mi (15:48 / mi)
shoes: Saucony Gortex
Friday Feb 7, 2020 #
10 AM
running (OC Trail 2.5 mile loops) 49:14 [3] 5.0 mi (9:51 / mi)
shoes: Skecher GoRun7
40 with NW slight wind...just cool enough and just enough of breeze it slowed me, plus past two weeks have not been able to do any of my surges during week only Sunday...due to wet/rain/snow...
1M 11:10
2M 21:15 (10:05)
3M 30:53 (9:38)
4M 40:27 (9:34)
5M 49:07 (8:40)
1M 11:10
2M 21:15 (10:05)
3M 30:53 (9:38)
4M 40:27 (9:34)
5M 49:07 (8:40)
Thursday Feb 6, 2020 #
9 AM
running (sunny cold spotty ice) 1:01:51 [3] 5.5 mi (11:15 / mi)
shoes: Nike Pegasus 34
No windy luckily. Spotty ice...mostly ok footing...worst stretch was from half mile until 1 mile...had to run in snow some when too icy or icy jagged chunks from car splashing on sidewalk...at about 2.75 I began to go...had pretty much dry sidewalk rest of way and 'things' just kicked in.
1M 12:25...this was way faster than it felt or I expected
2M 24:00 (11:35)
3M 35:45 (11:45)
4M 46:50 (11:05)
5M 57:10 (10:30)
5.5 1:01:51 (4:41 last half mile)
Double layer on legs...felt like it was adding 15 to 30 seconds a mile...hard to say of course.
1M 12:25...this was way faster than it felt or I expected
2M 24:00 (11:35)
3M 35:45 (11:45)
4M 46:50 (11:05)
5M 57:10 (10:30)
5.5 1:01:51 (4:41 last half mile)
Double layer on legs...felt like it was adding 15 to 30 seconds a mile...hard to say of course.
Wednesday Feb 5, 2020 #
8 AM
walk trot (4" of snow ) 1:10:08 [3] 4.5 mi (15:35 / mi)
shoes: Saucony Gortex
About 4 inches of snow. Good traction overall. Rest day anyway so walk trotted through it. Power went out for hour and half or so...twice actually, first time only a few minutes. With nothing to do I went out without a warm up just to kill time versus twiddling thumbs listening to second hands on clocks ticking away during the wait for power. Last mile or so kinda heavy legged as I was dragging snow forward as I shuffling along and that made the 4.5 miles feel like a mile or more further.
1.5M 25:20
2.5M 40:20 (15 min)
3M 48:00
3.5M 55:40
4.5M 1:10:08 (14:28)
1.5M 25:20
2.5M 40:20 (15 min)
3M 48:00
3.5M 55:40
4.5M 1:10:08 (14:28)
Tuesday Feb 4, 2020 #
9 AM
running (YMCA Trail) 57:44 [3] 5.5 mi (10:30 / mi)
shoes: Adidas Duramo 9
Gloomy grey wet (not raining but almost a mist in the air) but luckily the wind was not too bad...this was much faster than I expected...was pretty tired and unenergetic but I just start slow, shuffle along and hope to feel some 'power' after a mile or so.
1M 11:55
2M 23:00 (11:05)
3M 33:15 (10:15)
4M 43:15 (10:00)
5M 53:10 (9:55)
5.5 57:45 (4:35 last half mile)
1M 11:55
2M 23:00 (11:05)
3M 33:15 (10:15)
4M 43:15 (10:00)
5M 53:10 (9:55)
5.5 57:45 (4:35 last half mile)
Monday Feb 3, 2020 #
8 AM
golf (Kickingbird ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream
Windy but right at 60 even at 8am so all things considered ok for Feb.
3 PM
running (rest/ slow for 2 miles) 45:27 [3] 4.0 mi (11:22 / mi)
shoes: Hoka Mach Black/Red
Cooling off...north breeze...but able to run in shorts...I did not walk but I did shuffle along for 1.5+ miles...gradually speeded up but this is rest day so push the last 2 miles was moderate.
1M 13:25
2M 25:05 (11:40)
3M 35:55 (10:50)
4M 45:27 (9:32)
1M 13:25
2M 25:05 (11:40)
3M 35:55 (10:50)
4M 45:27 (9:32)
Sunday Feb 2, 2020 #
6 AM
running long (Thanks to Koski) 1:17:42 [3] 7.0 mi (11:06 / mi)
shoes: Saucony Ride ISO
Well thanks to ole 9 mile and 10 mile Koski I felt peer pressure to step up my game. It was yet another beautiful winter day...although wind is supposed to kick up later...at least I got my run in...I'm spoiled...I don't know how many times I had to step out into pitch black, icy cold (for Okieland...25 degrees with WC under 20), and windy...sometimes super windy, Okie winter morning and feel like I had stepped through death's dark door.
I'm wearing less layers thanks to slightly warmer temperatures combined with little wind and the WC I'm running in is about 10 to 15 degrees warmer. Today it is supposed to be 70's and it was high 30's when I started...right knee a little stiff...it feels like a little fluid...nothing I can't deal with...no pain...and first mile was about same as last Sun...again I did some 5 to 10 step pickups to get ready to do surges...started at 1.25 and did last one at 3.6....13 again...probably about 950 to 100 yards this week...I tried to hold back so after 3 or 4 I wasn't hurting...if I do that and just continue same basic pace adding 10 to 15 yards every couple of surges I'm plenty tired by the time I finish up the fartlek part of the run.
My problem is my 'hard days' are so limited I'm having to combine long run with a speed type workout...it's actually going well as I get going to a quicker pace much faster...at 2 miles I'm a minute to minute and half faster and by 3 I'm over 2 minutes faster than I would be without surges.
1M 14:10
2M 25:45 (11:35)
3M 36:10 (11:20)
4M 47:25 (11:15)
5M 58:30 (11:05)
6M 1:08:35 (10:05)
7M 1:17:42 (9:07!)
After I finished the fartlek at 3.6 I started doing 10 to 20 step pickups...just a slight little surge that did not zoom my heart rate up or put me into deeper oxygen dept, but it must have speeded me up about a minute a mile...
I never was able to get in the second fartlek session this week, but it still was a good week.
I'm wearing less layers thanks to slightly warmer temperatures combined with little wind and the WC I'm running in is about 10 to 15 degrees warmer. Today it is supposed to be 70's and it was high 30's when I started...right knee a little stiff...it feels like a little fluid...nothing I can't deal with...no pain...and first mile was about same as last Sun...again I did some 5 to 10 step pickups to get ready to do surges...started at 1.25 and did last one at 3.6....13 again...probably about 950 to 100 yards this week...I tried to hold back so after 3 or 4 I wasn't hurting...if I do that and just continue same basic pace adding 10 to 15 yards every couple of surges I'm plenty tired by the time I finish up the fartlek part of the run.
My problem is my 'hard days' are so limited I'm having to combine long run with a speed type workout...it's actually going well as I get going to a quicker pace much faster...at 2 miles I'm a minute to minute and half faster and by 3 I'm over 2 minutes faster than I would be without surges.
1M 14:10
2M 25:45 (11:35)
3M 36:10 (11:20)
4M 47:25 (11:15)
5M 58:30 (11:05)
6M 1:08:35 (10:05)
7M 1:17:42 (9:07!)
After I finished the fartlek at 3.6 I started doing 10 to 20 step pickups...just a slight little surge that did not zoom my heart rate up or put me into deeper oxygen dept, but it must have speeded me up about a minute a mile...
I never was able to get in the second fartlek session this week, but it still was a good week.
Saturday Feb 1, 2020 #
7 AM
walk trot (rest day walk only) 50:30 [3] 3.1 mi (16:17 / mi)
shoes: Adidas Duramo 9
Moderate frost, cold but no wind so not bad since it was sunny.
1 PM
golf (Lincoln East) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream