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Training Log Archive: MeanGene

In the 31 days ending Oct 31, 2017:

activity

time

miles

running/walking

7:36:09

31.33

(14:34)

50.42

(9:03)

strength/stretching

3:10:00

1.0

1.61

biking

24:00

5.3

(13.3/h)

8.53

(21.3/h)

Total

11:10:09

37.63

60.56

averages - sleep:7.4

1:14

0:00

» now

Tuesday Oct 31, 2017 #

6 AM

strength/stretching (Dog Days) 15:00 [1]

It was cold this morning, ~ 25F.

running/walking (walking) 30:00 [2] 2.2 mi (13:38 / mi)
shoes: Hoka One One

Walk with Bobbi Riley from Central MS to 6th & Mass and back. No race walking, but steady average fast walk.

Monday Oct 30, 2017 #

4 PM

running/walking (w) 14:00 [1] 0.7 mi (20:00 / mi)

walk around the block, sunny

Saturday Oct 28, 2017 #

Note
(rest day)

took photos at Cliff Hanger 8K. Dee posted the top age-graded score among all 8K runners.

Thursday Oct 26, 2017 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

calisthenics, then we went to the other old track segment at Central MS and did 100m drills (lunges, quick feet, high knee, etc.) I was careful not to overdo it.

running/walking (walking) 12:00 [3] 0.62 mi (19:21 / mi)
shoes: Hoka One One

5 lapsw easy walk

Wednesday Oct 25, 2017 #

9 AM

running/walking (walking) 56:33 [2] 4.0 mi (14:08 / mi)
shoes: Patagonia EVERLong

Walk workout to Constant Park.
Going out from home to Constant Park did a Galloway 30/30 - walk sorta fast for 30 sec., then race walked 30 sec. But had to quit that when I was on the Burcham Trail and felt a pain (left groin). Race walking is a new sport that I should not continue. Racewalked one event, but the intensity of the racewalk pace must be similar to tempo runs or interval workouts. Different muscles are being overworked. Walked more gently for the return walk (going thru Sandra Shaw Trail).
So, nix that plan to race walk Cliff Hanger 5K this Sat. Will go with Dee and shoot photos.

Used "foam" roller on lower calves, especially the right calf which was getting strained from racewalking. I must not the technique right.

Tuesday Oct 24, 2017 #

3 PM

biking (road bike) 24:00 [1] 5.3 mi (13.3 mph)
shoes: Specialize Sport MTB

Biked from home to LAD to retrieve the pickup. First ride in over a month. Going into gusty south wind made the first recovery ride more of a challenge; still good to be out again. Front tire had a flat before I got out the garage, Replaced with the front tire from the Gios Torino.

Sunday Oct 22, 2017 #

Note
(rest day)

took pictures and support Dee at the Mankato Half Marathon.

Thursday Oct 19, 2017 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

Red Dog led the workout this morning - my first with the go ahead from the doctor to do things like pushups and jumping jacks (more range of motion with the left arm). After walk, static stretching.

running/walking (walking) 22:00 [2] 1.75 mi (12:34 / mi)
slept:7.5 shoes: Hoka One One

race walking (about 50% of the time) - did the DD workout route: from 14th/RI to 11th, Louisiana, 12th, Ohio, 13th, Louisiana, 14th and back to start.

Wednesday Oct 18, 2017 #

Note
(rest day)

Mowed the lawn - been waiting a long time for the doctor to give me the OK to do more things that put more pressure on the left side of the chest. No issues - and I have a nice looking lawn again.

Tuesday Oct 17, 2017 #

6 AM

strength/stretching (Dog Days) 35:00 [1] 0.75 mi (46:40 / mi)
slept:7.0

Ken Baldwin led calisthenics and 6 laps around 200m track.
Tried doing pushups - first attempt at stretching out & putting weight on the left side/shoulder more. Did a little more bouncing doing jumping jacks and raised the left arm higher than 90 degrees.

Monday Oct 16, 2017 #

running/walking (walking) 1:14:00 [2] 4.9 mi (15:06 / mi)
slept:8.0 shoes: Hoka One One

Walked back from Lawr Auto Diagnostic. Some strolling, easy and some race walking; mostly easy.

Friday Oct 13, 2017 #

8 AM

running/walking (walking) 40:23 [3] 3.3 mi (12:14 / mi)
slept:8.0 shoes: Hoka One One

Walked to Burcham Park with a loop to the fishing peninsula at Susanne Shaw Park, then back home. Tried walk race pace as much as I could, then eased up on occasions (stop lights). Moving ET: 39:49. I now question my 31:11 time at the Senior Games 5K; was course measured short?
8 hrs sleep = off and on, really time spent in bed.

Thursday Oct 12, 2017 #

6 AM

strength/stretching (Dog Days) 27:00 [1]
slept:7.0

running/walking (walking) 24:20 [2] 2.0 mi (12:10 / mi)
shoes: Brooks Pureflow 5

fast walking - from 14th/RI to 11th/Oregon and back (plus over to Mass & 14th). Mostly race walking.

Tuesday Oct 10, 2017 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
slept:7.0

Did the calis and stretching, but skipped the across field drills and went for my own walk.

running/walking (walking) 33:13 [2] 2.25 mi (14:46 / mi)
shoes: Hoka One One

From 14th/RI to 6th/Mass and back. Easy walk north (17:30), then some race walking back (15:43).

Monday Oct 9, 2017 #

Note
(rest day)

Appt with Pacemaker Clinic at LMH; no problems, but no changes in what I can/cannot do. Asked when I can run, bike and lift things.

Sunday Oct 8, 2017 #

Note
(rest day)

Went to see the start of the Octoginta ride at South Park and chatted with a bunch of people. Then tried to take photos in north Lawrence (turnpike overpass on N. 7th (didn't look very good), then went to US24 on the bend just before turning on to K32. Shot a lot, but a lousy day - didn't have any sharp images. Need to figure out a wider depth of field and still have a fast enough shutter speed. Testing with cars on the road didn't help.
So another rest day.

Saturday Oct 7, 2017 #

Note
(rest day)

Reunion with my Templin gang - Gary Turner, Mark Ziser and Bill Donaldson. Breakfast at Adams Alumni Center, then walked thru Union, then sat through the KU-Texas Tech football game. Another blowout. I suggested maybe the next reunion we should get tickets for a KU basketball exhibition game instead. So, did some walking - from lot 90 where I parked my car, up over the hill to the Alumni Center and stadium; then back to car.
Numb and wasted from sitting in the sun trying to enjoy a blowout game.

Friday Oct 6, 2017 #

8 AM

running/walking (walking) 23:00 [3] 2.5 km (9:12 / km)
slept:7.75

SPL - walked the perimeter of level 1. Easy. 1 lap is about 700m (by pace counting. Walked 2 laps on the track and my 30 double paces per 100m works).

Thursday Oct 5, 2017 #

6 AM

strength/stretching (Dog Days) 18:00 [1]

running/walking (walking) 20:00 [2] 1.25 mi (16:00 / mi)
slept:7.0

14th, Kentucky, 12th, Mass, 14th and back to Central MS track. Easy walk, no race walking. Light mist; pleasant.

Wednesday Oct 4, 2017 #

4 PM

running/walking (walking) 18:00 [1] 0.7 mi (25:42 / mi)
(rest day)

just an easy walk around the block

Tuesday Oct 3, 2017 #

6 AM

strength/stretching (Dog Days) 20:00 [1] 0.25 mi (1:20:04 / mi)
shoes: Brooks Pureflow 5

and 1 warmup and 1 warm down lap (after the race walking)

running/walking (walking) 35:00 [2] 3.0 mi (11:40 / mi)
slept:6.5 shoes: Brooks Pureflow 5

From Central MS - zigzagged between Vermont and New Hampshire streets up to 6th, then straight shot back on Mass. to 14th & NH.
Race walked. Please with 11:40.mile pace. Tried to stay legal in my walking technique. But, I need a real race walker to judge my strides.

6.5 hours sleep, but I took several naps the afternoon before.

Monday Oct 2, 2017 #

9 AM

running/walking (walking) 53:40 [1] 5.0 km (10:44 / km)
slept:8.0 shoes: Brooks Pureflow 5

from house to Lu Lu Lane & Hutton Way and back. Felt lightheaded (low sugar level again?).

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