Training Log Archive: MeanGene

just took photos of the Nash Dash 8K. Drove the car to get around.

AM - left about 5:30 am - Monterey & Harvard, Qual Run School, YSI fileds, bikepath to Clinton Lake Rd, back on bike path to FSHS and home. Dee & friends were starting out in their run by Deerfield at 6:30. Great summer morning ride. Stretching? Ignoring that. . . is not good.

AM - to South Trafficway bikepath, but took Harvard to Langston Hughes School 1st, then to bike path north, then home via 6th & FSHS; went through Bauer homes and back on Peterson.

for shoulders only

AM - shoulder stretches; Soreness in the upper right hamstring (below the buttocks); is this from overdoing the stretching? Setbacks, another setback . . . sheesh.

AM - shot Amy Thompson Run this morning. Used calf wrap, but leg is not completely recovered, so had aches in left calf. Managed to run across Loose Park and neighborhood west of there to Ward Parkway. Used PTOC's O' map to locate pond and water fountain for my primary shot. Came out OK, but should have used a faster setting (ISO 800?) for the overcast day.

Did dynamic warmup. Iced when I got home. Damon cooked a nice vegan dinner for Dee and me.

Took 2 hour nap before dinner - that was good considering the cat got me up too early.

AM - overcast at rirst with chanceof rain, but it became sunny. Ride to Lakeview (+). Use calf wrap to be safe - no problems. Not at tempo all the time, but got on the big chainring for awhile. Lakeview was full and ressembled the oxbow lake I remember the first time I rode out their almost 40 years ago - water on both sides right up to the road.

after ride, stretching (shoulders, hamstring, easy on the left calf)

AM - these days - stretching all day - all the time . . .
hamstring warmup/stretching
shoulder stertches
hamstring strengthening exercises
25 pushups

Rain this morning, skipped Dog Days run; went across street to Dr. Dobbins for new eye glasses and farmers market. Training on bike? not with tender left calf; read about biking (Over the Hills, David Lamb - a gift from Lilly Coultis, by coworker at the Union about to retire, next week after 34 years).

Really pathetic I can't even using biking as a alternate way to train. . .

for shoulder and hamstring; really the same all week (Wed, Thu and today)

AM - to Clinton Parkway & Lake Pointe Dr, strong wind from NW. Stronger on bike than last time. Left calf got tight on way back.

Not safe to go back to Dog Days workouts yet.

PM - shoulders & hamstring stretching.

stretching for shoulders and hamstring; not messing with the sore calf tonight.

AM - Kaw River bike trails - seemed sluggish at start; then go to tempo speed. After big log, left calf started to get tight. About 2 miles out had to turn around. Tightness got worse especially on uphill parts (even for 2-3m).
Iced at home.
Then used calf wrap and BioFreeze.

C • Biofreeze? 2

Merriam KS: One Hill of a Run 5K - Dee raced in it, I took pictures and pretty much ran the course backwards before shooting, then took short cut back to start. Thought about doing another 3 miles, but didn't and socialized instead.

PM - stretching: hamstrings, shoulders, calves.
strengthening exercises for hamstrings

AM - run to Allen FH, then Dog Days workout for 16 min, skipped running workout with DD,
ran home.

5 min before running - dynamic stretching,
15 min - Dog Days calisthenics - fast pace - Kenny-led workout
10 min - evening shoulder & hamstring stretches

AM - to Clinton Parkway & South Trafficway, by Free St HS. Pretty good energy for a change and for the first bike ride in awhile.

PM - stretching for hamstring, calf and shoulders (no strength exercises for hamstring).

Dynamic warmup stretches at home (5 min); then a pre-workout run; 5 min more on own at Allen FH, then 15 min Dog Days stretching (a lot today) and calisthenics.

After arriving at Allen FH, 10 min on own towards Stouffer Apts, 19th, and back on Naismith. After indoor exercises, 10 min to Jayhawk Bookstore (2x the one-block hill) and back. Wrapped the left calf to keep it warm. No aches or strains during runs.

AM - stertching and exercises for shoulders & hamstring.

Dynamic stretching along, then with Dog Days group before run.

From Kizer Cummings to Chi Omega fountain, up Mississippi. Had to walk some, as both right hamstring and left calf were tight.

AM - drive to Allen FH and did Dog Days workout, but left when group wehn outside to run. Still cautious about getting back to running too soon.

Later in morning, one last visit with Dr. Jones - thanked him for getting me well enough to run the Lincoln Marathon.

Lunch with Spike. . .

Legs even weaker today - legs almost buckle when standing. . .

hard to walk down stairs

AM - breakfast at 5 am (oatmeal, juice, banana, coffee, water). Dynamic stretching, then 15 jog with Dee to start from B&B. We'll have to reserve a room next year.

Lincoln Marathon. Did wear the calf wrap, but opted not to wear the hamstring neoprene wrap, instead covered legs with bag balm. Ran easy (slightly sub 9 min pace) but chickened out of walking one minute at each mile marker. That was wrong if the plan was to finish. Maintained sub 9 min pace to mile 10. Hamstring was hinting it could go on me; same with the left calf. Turn right (by Embassy Suites) and mile 12 and complete the half marathon or go straight and try going the distance. Took 2 min off for a potty break (had to wait in line) - I've been hydrating, taking S-caps roughly every 45 min, and Hammer Gels (carried in beltpack). That was near 14th & Vine (the finish).
Then on to part 2 wondering if it was wise. Then started the run a mile, then walk a min until I gradually had to take more walks, about mile 19. Mile 20 was the turnaround. Had to walk the last 3 miles as I was on the verge of getting caught in those excruciating cramps. No more running, the body wasn't trained enough to handle the early pace and the distance. Looking back, I knew that and that was why the goal was "to finish." Perhaps the finish time would still have been 4 1/2 hours if I did walk earlier, but I could have run more. 4:44 is now a benchmark - only can get faster at the next one.

Walked back with Dee, 20 min, then ice bath and shower before protein from BBQ prok sandwiches, which are a regular offering at this run. Lincoln is a model on how to organize big successful events.

The last 3 miles were no fun, humbly - a little, as I was still chatting with the roadside folks and walking well. Had double vision for 3/4 of the time on the course. At mile 25, left ankle was starting to cramp. Did a stretch (leaned right) helped and slowed the walk pace more.

C • Finishing 2

AM - before driving to Lincoln, stretching for shoulders and legs and exercises for hamstring. Got a calf wrap to use tomorrow. About 20 min.

PM - walked around neighborhood at the Hawley B&B with Dee and tested the calf wrap to wear tomorrow.

Stretching for legs and shoulders

visited Dr Jones for one more ART session and stretching. with his assistant, Jason.

Shoulder stretches.