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Training Log Archive: MeanGene

In the 30 days ending Apr 30, 2021:

	activity	#	time	miles		km		+m
	running/walking	17	16:43:25	82.97	(12:06)	133.53	(7:31)	1150
	strength/stretching	23	8:54:55	5.67		9.13		107
	biking	4	4:03:46	38.41	(9.5/h)	61.81	(15.2/h)	58
	Total	33	29:42:06	127.05		204.47		1315
averages - sleep:8.1

2:42

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Friday Apr 30, 2021 #

10 AM

strength/stretching warm up/down 5:00 [1]

running/walking (running) 32:46 [2] 2.6 mi (12:36 / mi) +34m 12:07 / mi
ahr:104 max:130 shoes: Brooks Cascadia

Revolution #1 (Beatles) , or Bunker (Hell) + Beach (loop SW of Bunker Hill).

Thursday Apr 29, 2021 #

7 AM

strength/stretching 35:00 [1]
slept:7.5

Dog Days exercises, 5x30 pushups

11 AM

biking (road bike) 57:09 [2] 12.13 mi (12.7 mph)
shoes: Serfas tires

Lakeview+, tired legs (from yesterday's Bunker Hell hills), but nice weather, temp: 68F, sunny, breeze from NW

Wednesday Apr 28, 2021 #

8 AM

strength/stretching warm up/down 5:00 [1]

running/walking hills (running) 1:08:03 [3] 5.8 mi (11:44 / mi) +147m 10:53 / mi
ahr:120 max:156 slept:7.5 shoes: Brooks Cascadia

My first Bunker Hell, I'll name it Mozart's String Quartet #4. I did 4 laps (2 each way). Took it as easy on the uphills as I could. Felt good. Overcast skies and sprinkled just slightly on laps 2 and 3.

I don't believe the mileage on my Brooks Cascadia shoes, the soles and lugs look practically new. I doubt it's been 900 miles. However the upper material is getting thread bare.

Tuesday Apr 27, 2021 #

7 AM

strength/stretching (Dog Days exercises) 38:00 [1]
slept:7.5

Dog Days workout as posted for 4/27 (* = my additions)
Stretches
* 31 pushups
20 Jumping Jacks
10 Volleyball Jumps
15 Alternating Toe Touches
10 Squats
* 31 pushups
10 Lunges, each way (Front, Back, Side)
15 Dogs, each leg
30 seconds, Laura Exercises
30 seconds, Ralph Gage Exercise
* 31 pushups
15 Gary Exercises, each leg
15 KU Track
20 Mountain Climbers
* 31 pushups
* 2 x 10 heel drops (L, R)
* 2 x 10 one-leg bridges w/ball (L,R)
* 10 hip stretches (L,R)
20 Crunches
20 Reverse Crunches
10 V-Ups
* 10 leg lifts (straight, knee lift, crab; L,R)
10 + 21* Push-Ups
10 Triceps Dips
* 20 rowing (straight back, downward)

8 AM

running/walking (run) 21:11 [2] 2.0 mi (10:35 / mi) +8m 10:28 / mi
ahr:108 max:134 shoes: Hoka Clifton 6

run (100% except for 10 sec at turn around) to Peterson & Kasold. Tried carrying my handheld water bottle w/ the wraparound strap. Was uncomfortable with it at first but used to it at the end. Still can't imagine holding it for an hour like for a 10K race.

Monday Apr 26, 2021 #

10 AM

biking (road bike) 45:15 [1] 6.33 mi (8.4 mph) +9m
ahr:129 max:166 slept:8.0 shoes: Serfas tires

Biked 2 possible Thanksgiving Day 5K courses in north Lawrence.
Avg cadence: 72 rpm

Sunday Apr 25, 2021 #

7 AM

strength/stretching 10:00 [1]
slept:7.5

pre & post run stretches including ball roll under each foot.

running/walking long (run) 2:32:00 [2] 12.63 mi (12:02 / mi) +190m 11:30 / mi
ahr:114 max:169 shoes: New Balance 880

Ran by Martin Park and followed most of Dee's Sunday Group run route, but on 6th cut back on Geo Wm Way, Rock Chalk Way, Queens, 6th, Eldridge, Trail, thru Fall Creek and home. Galloway intervals of 60/30. I was so tired yesterday from taking photos at the Topeka race for 3 hours I almost didn't run today. Glad I did. Making sure my pace was relaxed I finished the run without undue aches or cramps. Temp: 50F, sunny; wore shorts and compression socks; 2 layers on top. Took 2 gu gels every 50 min.

Saturday Apr 24, 2021 #

Note
(rest day)

Photographed the TopCity Half Marathon for about 3 hours. Dee set a new state age group record (F70-74).

Friday Apr 23, 2021 #

7 AM

strength/stretching 46:00 [1]
slept:8.75

Dog Days exercises; 5x50 pushups

Thursday Apr 22, 2021 #

11 AM

strength/stretching warm up/down 6:00 [1]

running/walking (Galloway intervals) 53:40 [2] 4.45 mi (12:04 / mi) +79m 11:26 / mi
ahr:101 max:119 slept:8.0 shoes: New Balance 880

to Martin Park, around the park, and back.
Galloway intervals, roughly 60/30 but I varied a lot including pace counting for a potential 300m calibration course for road race measurements.

Wednesday Apr 21, 2021 #

6 AM

strength/stretching (Dog Days exercises) 42:00 [1]
slept:8.0

usual exercises; 150 pushups

Tuesday Apr 20, 2021 #

10 AM

strength/stretching warm up/down 5:00 [1]

running/walking (Galloway Run) 27:53 [2] 2.41 mi (11:34 / mi) +38m 11:02 / mi
ahr:111 max:129 slept:7.25 shoes: Hoka Clifton 6

From house to levee (across from Tokyo Sushi Bar). Then reset the Garmin to measure the distance of the new 5K course I'm working on. Snowed earlier in the morning.
There was snow on the ground, but the roads were all fine.
Galloway intervals: 100 double paces run, 15 double paces walk (roughly 140 sec to 30 sec). I had to get back to the house before noon, so wasn't going to go too slow.

running/walking (Galloway run) 37:06 [2] 3.14 mi (11:49 / mi) +3m 11:47 / mi
ahr:108 max:146 shoes: Hoka Clifton 6

Testing a new 5K course in north Lawrence because I need one with the start and finish at the same place. Another factor, looking for streets with fewer houses. Will do an accurate measurement later, but this second test was promising.
Galloway intervals (100/15 dbl paces)

running/walking (Galloway run) 28:38 [2] 2.44 mi (11:44 / mi) +38m 11:12 / mi
ahr:111 max:129 shoes: Hoka Clifton 6

Return from Tokyo Sushi Bar.
Galloway intervals (100/15 dbl paces)

Monday Apr 19, 2021 #

8 AM

strength/stretching (Dog Days exercises) 52:00 [3]

Actually followed the recommended work for 4/13 (* = my additions):

* 30 pushups
Stretching

* 30 pushups
* 10 hip stretches
Set 1 (15x, 15x, 10x) -- repeat this set 3 times.
Jumping Jacks
Alternating Toe Touches
Volleyball Jumps
Running in place, 30 seconds
* 30 pushups

Set 2 (10x, 10x, 7x) -- repeat this set 3 times.
Burpees
KU Track
Dogs (each leg)
Gary Exercises (each leg)
Running in place, 60 seconds
* 30 pushups

Set 3 (5x each) -- do this set once through
Side Bends (each side)
Front Lunges
Speed Skaters
Back Lunges
Toe Touches
Side Lunges
Side Bends (each side)

* 30 pushups
Running in place, 30 seconds - high knees
* 2 x 10 heel stretches (L/R)

Set 4 (10x, 10x, 7x) -- repeat this set 3 times
Crunches
Reverse Crunches
Leg Lifts
V-Ups

* 15 one-leg bridges
* 20 rowing (back, and downward)

Skipped the suggested 2 mile run

Sunday Apr 18, 2021 #

11 AM

biking (road bike) 1:39:22 [2] 15.5 mi (9.4 mph) +49m
ahr:131 max:186 slept:8.0 shoes: Serfas tires

Rode to north Lawrence to check distance of the 2019 Thanksgiving Day 5K course and possibly two alternate routes for 2021. Need to have the start line the same as the finish if we still need separation and social distancing in the fall. Lots of stop and go, but I stopped the watch when I sat down to calibrate the Jones counter for each of the three "5K" courses. Calculations didn;t add up; will try again another day.

Saturday Apr 17, 2021 #

8 AM

strength/stretching warm up/down 10:00 [1]

running/walking warm up/down (running) 15:42 [1] 1.33 mi (11:48 / mi)
shoes: Brooks Cascadia

jog around parking lot to warmup

9 AM

running/walking race (running) 27:34 [3] 3.07 mi (8:59 / mi) +24m 8:46 / mi
ahr:129 max:142 shoes: Brooks Cascadia

Westward Ho 5K at FUMC West Campus trails. 2nd M70. First time in awhile racing nonstop. Kept a pretty steady pace.

Friday Apr 16, 2021 #

7 AM

strength/stretching 23:00 [1]

18 min of Dog Days-type stretching and calis.
After run, more stretching and last set of 30 pushups (5 sets total for the morning).

running/walking (running) 24:46 [2] 2.22 mi (11:09 / mi) +13m 10:57 / mi
ahr:106 max:168 slept:8.0 shoes: New Balance 880

Easy jog to loosen up before tomorrow's 5K. Very sluggish this morning. Got in run before the rains.

Thursday Apr 15, 2021 #

11 AM

strength/stretching warm up/down 5:00 [1]

running/walking (Galloway intervals) 50:56 [2] 4.29 mi (11:52 / mi) +36m 11:34 / mi
ahr:107 max:164 slept:8.5 shoes: Hoka Clifton 6

To new Globe Indian Restaurant (600 block of Mass). Stopped in and chatted with owners. Looks nice and they have northern and southern Indian dishes.
Galloway intervals: 60/30, felt sluggish after two days of painting bathroom.

Wednesday Apr 14, 2021 #

Note
(rest day)

Worked on painting the hallway bathroom today.

Tuesday Apr 13, 2021 #

10 AM

strength/stretching warm up/down 8:00 [1]

running/walking long (running) 2:05:21 [2] 10.05 mi (12:28 / mi) +183m 11:48 / mi
ahr:159 max:182 slept:7.0 shoes: New Balance 880

Long run for the week. Went through Alvamar where I han't been in a long time, then along Clinton Parkway to the trail across from the Lawrence Ave. intersection and up West Campus and home.
Galloway intervals initially were 60/30. Then about mile 7 decided to change to 50 sec run & 40 sec walk as leg muscles were telling me to ease up. Foam roller at home afterwards. Got in some hills today.

Monday Apr 12, 2021 #

Note
(rest day)

Sunday Apr 11, 2021 #

running/walking (walk) 36:41 [1] 2.14 mi (17:09 / mi)
slept:7.0 shoes: Hoka Clifton 6

Managed the Arboretum 2 Mile time trial. Had 27 starters and a lot of enthusiasm for this time trial format racing. Great weather. Then walked the course picking up the warning signs I posted a week ago warning other people on the bike path of our event. Walk wore me out.

Saturday Apr 10, 2021 #

2 PM

running/walking (walk) 30:00 [1] 1.8 mi (16:40 / mi)
shoes: Hoka Clifton 6

Walked with Dee over the Arboretum 2 mile course and checking how slippery the rain water over path was. No slimey stuff and hopefully it will dry off more rather than increase in water flow and possibly slime.
Overcast, blustery.

Friday Apr 9, 2021 #

6 AM

strength/stretching 31:00 [1]
slept:7.5

Dog Days exercises, 5 x 30 p.u.

11 AM

biking (road bike) 42:00 [1] 4.45 mi (6.4 mph)
shoes: Serfas tires

lots of stop and go, setting out mile markers for Sunday's time trial.

Thursday Apr 8, 2021 #

3 PM

strength/stretching warm up/down 6:00 [1]

running/walking hills 50:16 [2] 4.26 mi (11:48 / mi) +85m 11:07 / mi
ahr:109 max:134 slept:8.5 shoes: New Balance 880

Deerfield hills - counterclockwise direction, then over to 6th & Schwarz before going back home.

Wednesday Apr 7, 2021 #

7 AM

strength/stretching 44:00 [1]
slept:8.5

Dog Days exercises at home,
5 x 30 pushups

Tuesday Apr 6, 2021 #

7 AM

strength/stretching warm up/down 8:00 [1]
slept:8.0

pre-run stretches; post run hamstring and quad stretches.
30 pushups

8 AM

running/walking (running) 42:48 [2] 4.16 mi (10:17 / mi) +75m 9:45 / mi
ahr:129 max:159 shoes: Hoka Clifton 6

From Arboretum to Sanders Mound and back. 100% running. Picked up pace last 400m.

Monday Apr 5, 2021 #

7 AM

strength/stretching (Dog Days exercises) 42:00 [1]
slept:8.0

DD exercises at home, 5 x 30 pushups

Sunday Apr 4, 2021 #

6 AM

running/walking long (Galloway intervals) 2:04:46 [2] 9.06 mi (13:46 / mi) +101m 13:19 / mi
ahr:190 max:167 slept:7.0 shoes: Hoka Clifton 6

Didn't do a warm up as I thought I'd be walking more. Went early to the Rotary Arboretum to do a dress rehearsal setting up for next Sunday's 2 mile time trial. Ended up walking/running Galloway 60/60 intervals (mostly). Managed to complete the workout without overdoing it. Ran towards and up Sanders Mount, then down and up to Overlook Park, down to the outlet and thru Mutt Run Park. To get more distance, I went to Speicher Rd then meandered a lot thru the Arboretum minimizing the paths I'd go over twice. Nice Easter run. Sunny, 55F

9 AM

strength/stretching warm up/down 5:00 [1]

post run stretches

Saturday Apr 3, 2021 #

7 AM

strength/stretching 10:00 [1]
slept:7.5

5 min at home, 5 min with Red Dog.
5 x 30 pushups throughout the morning.

running/walking (Galloway intervals) 19:23 [2] 1.7 mi (11:24 / mi) +18m 11:02 / mi
ahr:120 max:144 shoes: Hoka Clifton 6

Pre-Dog Days - warmup - from Lied Center to McLain's and back. Wanted a flat route. Galloway 60/30 intervals.
Temp:50F, sunny & windy, but wore 3 layers and gloves

running/walking hills (running) 33:55 [3] 3.42 mi (9:55 / mi) +78m 9:16 / mi
ahr:123 max:134 shoes: Hoka Clifton 6

Lied Center to Crestline, 9th, Lawrence, then Ulrik's Hill back to start. Now that was hilly.

Friday Apr 2, 2021 #

Note
(rest day)

Thursday Apr 1, 2021 #

6 AM

strength/stretching (Dog Days exercises) 32:00 [1]
slept:7.5

Did the recommended Dog Days exercises for Apr, except I skipped 3 of the 4 Ralph Gage exercises. * = my additions

*30 pushups
Stretches
no Ralph Gage exercise
*30 pushups
15 Jumping Jacks
5 Volleyball Jumps
15 Speed Skaters
no Ralph Gage exercise
15 Alternating Toe Touches
*30 pushups
10 Half-Squats
10 Lunges, each (front, back, side)
30 seconds of Ralph Gage exercise
15 Mountain Climbers
15 KU Track
15 Dogs, each leg
no Ralph Gage exercise
*30 pushups
15 Crunches
15 Reverse Crunches
15 Bicycle spins (low, high)
5 V-Ups
5 Burpees
*2x10 heel stretches (L,R)
*20 tricep dips
*20 rowing (straight back, downward)
*2x10 bridges w/ball (L,R)
*10 hip stretches (L,R)
*30 pushups

11 AM

strength/stretching (road bike) 1:06:55 [2] 5.67 mi (11:48 / mi) +107m 11:09 / mi
ahr:96 max:150 slept:7.25 shoes: Serfas tires

Rode bike on Arboretum 2 Mi course setting out signs to warn bike path users we have a race on Apr 11. Stop and go. Chilly, Temp:45F, sunny.
Cadence: 68 rpm
And extra distance to Overlook Park and Sanders Mound.

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