Training Log Archive: MeanGeneIn the 30 days ending Sep 30, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||
Wednesday Sep 30, 2015 #
strength/stretching 25:00 [1]
(rest day)
PT exercises in the morning and afternoon for achilles and calves.
Went to see Dr. Dobbins for redness in right eye - Eye drops took care of it. Was concern that I had more pressure (mild pain) than with previous redness in right eye. Cause: maybe extra effort in a workout like weight on Monday, stress, lack of sleep, allergies, strain on eyes from a lot of reading and computer staring.
Went to see Dr. Dobbins for redness in right eye - Eye drops took care of it. Was concern that I had more pressure (mild pain) than with previous redness in right eye. Cause: maybe extra effort in a workout like weight on Monday, stress, lack of sleep, allergies, strain on eyes from a lot of reading and computer staring.
Tuesday Sep 29, 2015 #
8 AM
strength/stretching 15:00 [1]
PT exercises: banded calf raises, 30x 5-step backward walks with right heel not touch floor; soleus stretches (L & R). After bike ride, hamstring and quad stretches.
9 AM
biking (road bike) 54:50 [2] 13.7 mi (15.0 mph)
slept:8.0 shoes: Shimano (bike)
No problem with new rear tire (I did not pinch the inner tube). Tired at start, loosen later, but overall felt so-so. Out to Lakeview, then back via Grand Vista, Monterey and Fall Creek.
Monday Sep 28, 2015 #
9 AM
running/walking (walking) 15:00 [1]
shoes: Adizero Tempo 5
Walked on trail and sidewalks around Rock Chalk Park, didn't want to risk oak mites in the wooded trails.
strength/stretching 29:00 [0]
dynamic stretches, banded bridges, lats (10x140, 12x120,12x100), 20 pushups, rowing (upright, 45), cross chest dog legs, KU track leg lifts, hamstring w/ball
3:30 - PT at Ortho KS - added 2 new exercises
3:30 - PT at Ortho KS - added 2 new exercises
Sunday Sep 27, 2015 #
10 AM
biking (road bike) 2:20:00 [2] 35.0 mi (15.0 mph)
shoes: Shimano (bike)
Had a flat one block from the house - a slit on the back wheel with a huge bulge on the sidewall. Of course, it blew before I got back to the house. Took the back wheel from the Gios - the fit was OK, the shifting not as smooth, but was a quick solution to get out. For got to restart the Garmin and didn't start it until the Sibleyville/Vinland road junction. Then passed Wells Overlook and to Eagle Bend Golf Course and back home by Corpus Christi and FSHS. 81 rpm. Ate a good breakfast; took one Gu pack at Sibleyville/Vinland junction. Temp: 67F at start. Almost no wind.
Didn't bonk hard today, but wondered how I would have felt with another hour on the bike. Next ride is Tues with Grover.
Didn't bonk hard today, but wondered how I would have felt with another hour on the bike. Next ride is Tues with Grover.
Saturday Sep 26, 2015 #
Note
(rest day)
Worked the Pura Vida 5K in Winchester
Friday Sep 25, 2015 #
7 AM
strength/stretching 20:00 [1]
home exercises: bridges w/band, planks (2 sets, 30 sec fr, L, R), 20 push ups, doglegs, quad and hamstring static stretches
9:30 - went tp physical therapy at OrthoKansas. Got a scraping treament on the right heel to stimulate circulation. Then 2 exercises to stretch the calves - variations of the tempo calves but with less weight.
9:30 - went tp physical therapy at OrthoKansas. Got a scraping treament on the right heel to stimulate circulation. Then 2 exercises to stretch the calves - variations of the tempo calves but with less weight.
Thursday Sep 24, 2015 #
10 AM
biking (road bike) 2:24:46 [2] 33.46 mi (13.9 mph)
shoes: Shimano (bike)
Retour Group ride. From Holiday Inn Express to Bloomington Rec Area (Clinton, KS). Bonked hard. Didn't eat enough for breakfast; felt hungry before starting the ride. Took one Hammer Gel BEFORE getting to the town of Clinton - bonked there. Didn't bring anything else to eat. The bananas at home were still too green. Death ride back to start. Hardest was aching neck, shoulders, arms, triceps. Hope I'm better on Octoginta Sunday (Oct 4). Worked at staying focused to not weave on the road.
Why Bonk? Did not eat enough, getting little sleep all week, over training?
81 rpm.
Moving time: 2:10:00
route
Lunch at Jason's Deli. Thanks to Jim Baze for a few Clif SHotBlok at the end of the ride and convince me to eat with the group for lunch. Muffaletta sandwich and gumbo soup helped.
Why Bonk? Did not eat enough, getting little sleep all week, over training?
81 rpm.
Moving time: 2:10:00
route
Lunch at Jason's Deli. Thanks to Jim Baze for a few Clif SHotBlok at the end of the ride and convince me to eat with the group for lunch. Muffaletta sandwich and gumbo soup helped.
Wednesday Sep 23, 2015 #
7 AM
biking (road bike) 2:03:00 [3] 29.8 mi (14.5 mph)
shoes: Shimano (bike)
From house to Corpus Christi, then Clinton SP - rode all the side loops going out, and the marina loop on the way back. Saw 3 deer, then 1 deer on the west side, a flock of turkeys, Canada geese at the westmost campgrounds. Felt goog on this ride.
82 rpm.
82 rpm.
Tuesday Sep 22, 2015 #
7 AM
running/walking (walking) 8:00 [1] 0.5 mi (16:00 / mi)
4 laps at Sports Paviion
strength/stretching 33:00 [1]
dynamic stretches, sumo squats, banded bridges, 2x20 pushups, hamstring w/ball (2x15), lats (10x140, 10x120, 12x100), rowing (90/45), 2x30sec planks (fr,l,r), hamstring & quad stretches.
Monday Sep 21, 2015 #
10 AM
biking (road bike) 45:00 [3] 12.0 mi (16.0 mph)
shoes: Shimano (bike)
Lakeview+
Sunday Sep 20, 2015 #
9 AM
biking (road bike) 1:48:48 [2] 27.1 mi (14.9 mph)
slept:7.0 shoes: Shimano (bike)
Yesterday I took Aleve in the afternoon. Sneezing in the evening, so took a Zyrtec. Conked out trying to read at 9:30 pm, woke up at midnight and went to bed. Woke up at 7:30, breakfast; finally out the door after 9 am. Slow going through downtown to check out the remnants of the MS150 setup at South Prk. Everyone was gone except Bob Sanner and the cleanup crew. Did the Autour Mont Bleu route and rode the new Louisiana road from Leary Rd north to 31st.
84.7 rpm
route
84.7 rpm
route
Saturday Sep 19, 2015 #
running/walking (walking/running) 45:45 [1] 3.0 mi (15:15 / mi)
slept:7.5 shoes: Adizero Tempo 5
Mad Dogs John Bunce Run. Brought the runLawrence clock for the annual predicted time run Decided I'd walk the 3 mile. Missed by 23 seconds. Nice day.
Thursday Sep 17, 2015 #
6 AM
running/walking (walking) 12:00 [1] 0.75 mi (16:00 / mi)
shoes: Adizero Tempo 5
downtown (South Park to Global Cafe and back)
strength/stretching (Dog Days) 20:00 [1]
Calisthenics in the park, did everything but left out anything that required jumping or hopping. Temp:75F
Wednesday Sep 16, 2015 #
8 AM
running/walking (walking) 15:00 [1] 1.0 mi (15:00 / mi)
slept:7.75 shoes: Adizero Tempo 5
Walked out on the Rock Chalk Park trails behind the Sports Pavilion. Some of the crushed asphalt surface has washed away in some parts but the trails were mostly dry with no worry about getting mud on shoes before going inside.
strength/stretching 34:00 [1]
bridges w/band, hamstring exercise with ball, lats (10x140, 10x120, 12x100), rowing (90 & 45, 12 reps each), 14 reps bench press (85#), 15 dog-legs, 15 donkey kicks, 15 cross-chest dog legs, other stretches.
Tuesday Sep 15, 2015 #
9 AM
biking (road bike) 1:42:00 [3] 23.0 mi (13.5 mph)
slept:8.0 shoes: Shimano (bike)
2 loops around Clinton SP with some of the Retro Group riders.
Stop and go - easy to me at times, pushing at tempo others, but mostly relaxed.
Moving time: 1:32:44
Windy, overcast, temp: 65F (wore 2 layers, no arm sleeves).
Route
2 days in a row cycling, so should do weights and calisthenics tomorrow.
Stop and go - easy to me at times, pushing at tempo others, but mostly relaxed.
Moving time: 1:32:44
Windy, overcast, temp: 65F (wore 2 layers, no arm sleeves).
Route
2 days in a row cycling, so should do weights and calisthenics tomorrow.
Monday Sep 14, 2015 #
8 AM
biking (road bike) 2:19:29 [3] 34.35 mi (14.8 mph)
slept:7.25 shoes: Shimano (bike)
South across West Campus to Kasold & Lone Star Rd. Along lower road of Clinton Dam and into Clinton SP all the way to the west boat ramps, and snaked through all the camp grounds and side loops including the marina before taking bike path to the new N1500 road between K10 and Corpus Christi church. Back by Hunters Lodge Apts and back home. Sunny, 69F, windy from S.
80.5 rpm.
route
80.5 rpm.
route
Friday Sep 11, 2015 #
8 AM
running/walking (walking) 8:00 [1] 0.5 mi (16:00 / mi)
slept:7.25 shoes: Adizero Tempo 5
Walked the paved area around Sports Pavilion Lawrence before going inside.
strength/stretching 32:00 [1]
dynamic stretching, calisthenics and weights.
Lats (10x140, 10x120, 12x100), did all bridges exercises, static stretches at end.
Lats (10x140, 10x120, 12x100), did all bridges exercises, static stretches at end.
Thursday Sep 10, 2015 #
10 AM
biking (road bike) 2:52:34 [3] 38.3 mi (13.3 mph)
slept:7.0 shoes: Shimano (bike)
Retro Group ride - to Tonganoxie. Rode from home to Visitors Center parking lot, then did the ride and rode home. No women rode today. Pace was high most of the time. Had to really work to keep up when I decided to keep up. Took a few turns breaking wind. Didn't like the idea of riding on K32 nor US24, but it was manageable with a decent shoulder on the road most of the time. Felt safer being with a group; less nervous than if I rode alone.
moving time: 2:20:30
86 rpm
moving time: 2:20:30
86 rpm
Wednesday Sep 9, 2015 #
8 AM
biking (road bike) 1:10:00 [2] 16.36 mi (14.0 mph)
slept:8.0 shoes: Shimano (bike)
tired legs again. Crossed 6th by WalMart, then Harvard, Geo Wm Way, turned around when I saw N1500 was being worked on today, so back to 6th and did the bike path, then home. Temp:70F
79 rpm.
79 rpm.
Tuesday Sep 8, 2015 #
6 AM
strength/stretching 38:00 [1]
slept:7.75
Sports Pav. - dynamic stretching, calisthenics, planksd (fr, l, r, buzzsaw), bridges (forgot elastic band so improvised with SPL's handled elastics), lats (12x120, 7x140, 8x120), rowing (90 and 45)
Monday Sep 7, 2015 #
Note
(rest day)
shot photos at Leawood Labor Day 5K, in the rain. Dee ran and won F65.
Sunday Sep 6, 2015 #
8 AM
biking (road bike) 2:24:18 [2] 35.72 mi (14.9 mph)
shoes: Shimano (bike)
Tried not to over do it - goal was to loosen up. Out on E 11th, Davenport Winery, S to Vinland, back N to Haskell, bike path, then over to north Lawrence on levee and Woodlawn School and back home.
84.3 rpm.
After shower, used roller on calves and hamstrings.
84.3 rpm.
After shower, used roller on calves and hamstrings.
Saturday Sep 5, 2015 #
7 AM
biking (road bike) 45:40 [3] 12.0 mi (15.8 mph)
shoes: Shimano (bike)
Lakeview+
87.7 rpm
New chip & seal on farmer's turnpike, gritty but rideable.
Temp: 71F
87.7 rpm
New chip & seal on farmer's turnpike, gritty but rideable.
Temp: 71F
Friday Sep 4, 2015 #
9 AM
strength/stretching 38:00 [1]
Sports Pav.
dynamic warmup
bridges w/band (15 reps 3-sec foot lifts, 15 straight-legs, 2x15 clams, 2x15 bridges w/35# wt at bench)
2x 30 sec planks (front, L, R)
lats (8x140, then 10x120, 12x100)
rowing - upright & 45 degree
2 laps walk
dynamic warmup
bridges w/band (15 reps 3-sec foot lifts, 15 straight-legs, 2x15 clams, 2x15 bridges w/35# wt at bench)
2x 30 sec planks (front, L, R)
lats (8x140, then 10x120, 12x100)
rowing - upright & 45 degree
2 laps walk
Thursday Sep 3, 2015 #
biking (road bike) 2:29:47 [3] 32.7 mi (13.1 mph)
slept:7.75 shoes: Shimano (bike)
Retro Ride group. From Cutters BBQ in Eudora, south to 458, eventually Gardner Rd, Kill Creek Rd, 95th & back to Eudora. This is a fast group for my ability. Tried to go easy, pushed some (at tempo). On old K10 east of Eudora, picked up more speed, but still hiding back a little. Definitely should not hang with the fast old guys. They talk about averaging 20 mph for 100 miles.
84.4 rpm.
Avg moving speed: 15.1 mph
Moving time: 2:09:38
84.4 rpm.
Avg moving speed: 15.1 mph
Moving time: 2:09:38
Wednesday Sep 2, 2015 #
Note
slept:7.75 (rest day)
just used the roller on the calves and hamstrings in the morning.
24 hours of movies:
yesterday: The Violin (Francisco Vargas)
today: 5 Broken Cameras (Emad Burnat, Guy Davidi)
& A Walk in the Woods (Ken Kwapis)
Not exactly cheery themes, but liked the work by the filmmakers. 1st two from the public library.
24 hours of movies:
yesterday: The Violin (Francisco Vargas)
today: 5 Broken Cameras (Emad Burnat, Guy Davidi)
& A Walk in the Woods (Ken Kwapis)
Not exactly cheery themes, but liked the work by the filmmakers. 1st two from the public library.
Tuesday Sep 1, 2015 #
7 AM
strength/stretching 28:00 [1]
Weight room at Sports Pavilion - no exercises that stressed the heel and achilles. Bridges w/band, lats, rowing - 90 and 45 degrees, bridges w/ball.