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Training Log Archive: MeanGene

In the 30 days ending Sep 30, 2008:

activity

time

miles

strength/stretching

3:37:00

running/walking

3:15:11

9.8

15.77

biking

44:39

12.0

(16.1/h)

19.31

(26.0/h)

Total

7:36:50

21.8

35.08

[1-5]

7:21:50

averages - sleep:8.5

1:21

0:00

» now

Tuesday Sep 30, 2008 #

biking (raod bike) 44:39 [2] 12.0 mi (16.1 mph)
(injured) shoes: Shimano (bike)

Enough of this slouching around. Finally felt like getting out - rode my bike to Lakeview+, mild wind from NW. The Garmin Edge worked fine. avg rpm: 87. Did not wear the heart monitor. No aches in the legs at least biking.

strength/stretching 15:00 [1]

Did the 3 sets of ART self massages; some stretching as well (Rettele and Jones stuff)

Monday Sep 29, 2008 #

Note
(injured) (rest day)

went to Dr Marty DeCourcy in Overland Park to get active reflex technique on the calves and hamstrings. Definitely did more work (more time) on each muscle. Taught how to self massage the same muscles. Back next Fri for another appointment. We'll see if ART gets me back to running before too long.

Tuesday Sep 23, 2008 #

strength/stretching 15:00 [1]
slept:7.5 (injured)

AM - at home. dynamic warm up stretching (20 leg swings, L&R forward; L%R sideways) - easy on right leg still very tight.
elastic band: standing rowing = 20 straight back, 20 down & back,
2 sets: 30 sec plank, 30 sec right, 30 sec left.

Sunday Sep 21, 2008 #

strength/stretching 15:00 [1]
slept:10.0 (injured) (rest day)

More top soil to finishing filling the holes in the backyard. Didn't do anything else. Slept late this morning.

Saturday Sep 20, 2008 #

running/walking race 51:57 [2] 4.0 mi (12:59 / mi)
(injured) shoes: Asics GT-2130

Run for the Frogs - KC Zoo 4 Mile. Got there late enough, stood in a long line fore the pre-registered people. Then quick stretching, jog to start. Ran first mile, then hamstring got tight and walked rest of way, taking photos along course. Shouldn't have tried to run so long. Iced hamstring.

strength/stretching 30:00 [1]

Moved top soil with wheelbarrow from front to new back patio, got more from HyVee twice this day. More efficient and about the same cost as a truckload, and it was all packaged for easy moving, We bought 60 bags.

Then went to Ron & Georgann's annual fall party. Mike and Mary cooked the hotdogs again.

Thursday Sep 18, 2008 #

strength/stretching 30:00 [1]
shoes: Asics GT-2130

AM - dynamic stretching, then Dog Days calisthenics. Tried easy running from NE corner of stadium, 11&Miss up to Spencer Art Museum to pick up last control from yesterday's O' training.

Wednesday Sep 17, 2008 #

Note
(injured) (rest day)

Set up line O training on KU campus: 7 participants. 5 markers (streamers) placed - runners not told where they were.

Tuesday Sep 16, 2008 #

strength/stretching 20:00 [3]

PM - stretching exercises including hamstring stretches (easy on th right leg)

Sunday Sep 14, 2008 #

strength/stretching 15:00 [0]
(injured)

PM - stretching and use of roller pin to massage hamstring, calves.

Saturday Sep 13, 2008 #

strength/stretching 10:00 [1]
(injured)

stretching

Wednesday Sep 10, 2008 #

strength/stretching 12:00 [1]
(injured)

stretching exercises at home - including plank positions (AM), more in PM

Tuesday Sep 9, 2008 #

strength/stretching 15:00 [1]
(injured)

stretching including using a roller pin to self massage the hamstring and calvf muscles.

Saturday Sep 6, 2008 #

running/walking 1:00:00 [2] 1.0 mi (1:00:01 / mi)
slept:8.0 shoes: Vasque Blur

Tried to race the Clinton North Shore 8.5 Mile trail race, but tripped and pulled right hamstring from jerking the leg trying to catch my fall.

Did dynamic stretching for 5 min to warm up. Running felt good over the rocky trail. Vision got blurry about half mile into run. Just cross the paved road (towards the marina), then tripped - about the .75 mark. Walked back.
Started icing about 1.5 hrs later.

Need to see doctor about the blurriness since I had the same problem in Lincoln (marathon) in May. One thing after another, don't know when I'll ever run hassle free, if ever, again. Maybe no more rough stuff.

Thursday Sep 4, 2008 #

strength/stretching 15:00 [1]
shoes: Vasque Blur

running/walking hills 15:00 [2]
shoes: Vasque Blur

AM - Dog Days from stadium to Union garage: 2 ramps up/down, 1 set of stairs (up.down)

Tuesday Sep 2, 2008 #

strength/stretching 20:00 [1]
shoes: Asics GT-2130

AM - 5 min dynamic stretching at home,
then 10 min run on own; 15 min with Dog Days calisthenics,
16 min run, up parking lots to JRP, around JRP, then Carruth-O'Leary and back down. First day with next shoes.

running/walking 26:00 [2]
shoes: Asics GT-2130

Monday Sep 1, 2008 #

strength/stretching warm up/down 5:00 [1]
shoes: Asics Gel-Cumulus9

running/walking 42:14 [2] 4.8 mi (8:48 / mi)
shoes: Asics Gel-Cumulus9

AM - Topeka "Labor your Legs" group run and breakfast. Easy.

After run, went to Great Plains Running Company and finally got an analysis on a treadmill to prove I do pronate (right foot more than left) and that I need stability, not neutral shoes. Will this help reduce injuries? One will see. . .

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