Training Log Archive: DWildfogelIn the 31 days ending Aug 31, 2017:
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Thursday Aug 31, 2017 #
12 PM
Strength exercises 35:00 [4]
At home. Full workout: theraband interleaved with core, adductors, bar dips (12), weights. Felt very strong throughout. For curls, did 2 sets of 10 and then a third set of 12; time to go to a higher weight. Presses: 3 x 8 each arm with 25 lbs; not sure I've done that much before.
[Strength exercises]
[Strength exercises]
6 PM
Leg strengthening 25:00 [4]
At home. Interleaved leg strengthening exercises with glute exercises, neither of which I'd done much of lately.
Kettle bell squats with 25 lbs 3x12
Step ups with yellow Thera-ring, 3x12 each leg
Toe raisers squeezing ball between heel, edge of steps 3x12
Monster walk, 2 x (10 steps each way)
Bridges with pulses, on roller [actually did these this morning]
2 sets each of glute exercises , about 30 seconds each leg:
clamshells
scissors
fire hydrant
squats (made my knees sore)
[Leg strengthening]
Kettle bell squats with 25 lbs 3x12
Step ups with yellow Thera-ring, 3x12 each leg
Toe raisers squeezing ball between heel, edge of steps 3x12
Monster walk, 2 x (10 steps each way)
Bridges with pulses, on roller [actually did these this morning]
2 sets each of glute exercises , about 30 seconds each leg:
clamshells
scissors
fire hydrant
squats (made my knees sore)
[Leg strengthening]
Wednesday Aug 30, 2017 #
7 AM
Running 25:00 [3] 2.4 mi (10:25 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. Already 80 degrees at 7am, but not bad in the woods, and there is still cool air in the field.
Heel has been feeling pretty good, so started this at a quicker pace instead of just going easy. Kept pushing all the way. Started breathing harder by the end of a mile. Could have pushed the last lap a bit harder, but didn't want to risk damage to my heel. This felt like an actual workout!
Splits are for 2 laps at a time (0.4 mi):
446, 413, 408, 403, 356, 352
[Distance]
Heel has been feeling pretty good, so started this at a quicker pace instead of just going easy. Kept pushing all the way. Started breathing harder by the end of a mile. Could have pushed the last lap a bit harder, but didn't want to risk damage to my heel. This felt like an actual workout!
Splits are for 2 laps at a time (0.4 mi):
446, 413, 408, 403, 356, 352
[Distance]
Running warm up/down 5:30 [2] 0.33 mi (16:40 / mi)
shoes: Kayano 20 Blue
Cool down. Much more spirited than recently.
Before the cool down: 1 min recovery jog (not logged), 1 min walk.
Before the cool down: 1 min recovery jog (not logged), 1 min walk.
Tuesday Aug 29, 2017 #
6 PM
Strength exercises 20:00 [4]
At home. This morning I felt pretty weak from yesterday's dental ordeal. But slept for 1.5 hours late morning, and felt much better afterwards. It was quite hot here, so didn't feel much like exercising, but around 5:30 it started to cool off some, so I did a quick workout.
Two sets of everything rather than 3, tough I felt quite strong and could easily have done 3 sets. Full reps and weight on everything: theraband interleaved with core, weights.
[Strength exercises]
Two sets of everything rather than 3, tough I felt quite strong and could easily have done 3 sets. Full reps and weight on everything: theraband interleaved with core, weights.
[Strength exercises]
Leg strengthening 3:00 [4]
Out of time, but wanted to do a little just to get re-started.
1 set of kettle bell squats: 10 reps, 25 lbs
1 set of step ups, 10 each leg, 4 lb weight in each hand.
1 set of kettle bell squats: 10 reps, 25 lbs
1 set of step ups, 10 each leg, 4 lb weight in each hand.
Monday Aug 28, 2017 #
7 AM
Running 18:52 [3] 1.6 mi (11:47 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. Already 80 degrees at 7am, but at least the run was all in the shade and there was a bit of a breeze.
Right heel had very little pain and I was able to run normally. Still feeling out of shape, so wasn't pushing, but felt better than I had two days ago. Could have run further, but there wasn't time before my dental appointment.
If my foot feels this good through two or three more runs, I might take myself off the injured list.
Splits are for two laps at a time (0.4 miles):
509, 442, 436, 423
[Easy distance]
Right heel had very little pain and I was able to run normally. Still feeling out of shape, so wasn't pushing, but felt better than I had two days ago. Could have run further, but there wasn't time before my dental appointment.
If my foot feels this good through two or three more runs, I might take myself off the injured list.
Splits are for two laps at a time (0.4 miles):
509, 442, 436, 423
[Easy distance]
Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Kayano 20 Blue
Cool down.
10 AM
Note
Mega dentist appointment: 6 hours, 28 new crowns. Much of it was painful. Ugh.
Sunday Aug 27, 2017 #
Note
(rest day)
Had hoped to do some strength exercises, but it was very hot up here, plus we had a busy day doing work around the house, so no chance to do any training.
Saturday Aug 26, 2017 #
8 AM
Running (Easy distance) 33:00 [3] 3.0 mi (11:00 / mi)
(injured) shoes: Kayano 20 Blue
Lake Ranch Reservoir. 80 degrees at sunrise, mid-80's by the time we got there. That plus a light breakfast (so I wouldn't have to wait long to digest) already made me a bit uncomfortable, but I persevered. Legs still feel very unlively, so kept the pace very modest, tried to keep my strides short to protect my heel. Heel didn't feel too bad, definitely was able to not limp.
Would have been happy to do two miles, but managed to do three without a problem. GPS track continues as we walked to the finish (with some jogging) but I'll list those stats separately as a cool down.
A bit surprised that I feel so out of shape after only two months (and it's not like I haven't been exercising at all), but maybe that's what it's like at this age.
[Easy distance]
Would have been happy to do two miles, but managed to do three without a problem. GPS track continues as we walked to the finish (with some jogging) but I'll list those stats separately as a cool down.
A bit surprised that I feel so out of shape after only two months (and it's not like I haven't been exercising at all), but maybe that's what it's like at this age.
[Easy distance]
Walking warm up/down 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Kayano 20 Blue
Walk (with a little jogging) back to the start with L.
Friday Aug 25, 2017 #
Stretching 2:30:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance. While at the Oregon Eclipse Camp, did most of the stretching exercises, but no much else.
Thursday Aug 24, 2017 #
1 PM
Strength exercises 20:00 [4]
JCCLG. Just back last night from the Oregon eclipse trip. Really feeling the lack of sleep.
Do sets of everything, but with diminished reps and weights.
Actually preceded this with 15 mins of exercises I didn't get to do this morning.
[Strength exericses]
Do sets of everything, but with diminished reps and weights.
Actually preceded this with 15 mins of exercises I didn't get to do this morning.
[Strength exericses]
Running (Eas distance minus) 11:45 [3] 1.2 mi (9:48 / mi)
(injured) shoes: Kayano 20 Blue
JCCLG. After my strength workout, did 6 laps around the soccer fields. It was hot, and legs were really dragging. On Dec 21, 2016, convinced myself that this field was 5 laps to a mile, but I felt so slow today, that's hard to believe.
Splits are for two laps at a time: 405, 354, 345,
[Easy distance minus]
Splits are for two laps at a time: 405, 354, 345,
[Easy distance minus]
Wednesday Aug 23, 2017 #
7 AM
Walking 45:00 [2] 2.5 mi (18:00 / mi)
shoes: Kayano 20 Blue
Mt Shasta Resort. Included 3:45 of jogging. Lovely trail, lovely morning. Jogging was not easy.
Arrived here last night after leaving the Oregon Eclipse Camp.
Arrived here last night after leaving the Oregon Eclipse Camp.
Tuesday Aug 22, 2017 #
Note
(rest day)
Packed up camp, and spend most of the day driving from Unity to Mt Shasta, arriving at 8 after leaving at 10am.
Monday Aug 21, 2017 #
7 AM
Running (Easy distance) 7:00 [3] 0.6 mi (11:40 / mi)
shoes: Kayano 20 Blue
Oregon Eclipse Camp, Unity, OR. Tried to catch the window between it being too cold and too hot. Started off with lots of clothes on, stripped down as I ran. Heel was a bit stiff, but better than a few days ago. However, legs felt like I hadn't run in years and after 7 minutes I'd had enough. I guess sleeping poorly and being cold all night will do that.
Sunday Aug 20, 2017 #
Note
(rest day)
Another full day at the Eclipse Camp. Realized that my sore heel might be due to the still heel pad I was using, so switched to my usual running heel cups, and that made a world of difference.
Saturday Aug 19, 2017 #
Note
All day at the Oregon Eclipse Camp near Unity, OR.
Friday Aug 18, 2017 #
Note
Rachel and Garrett joined us at Mt Shasta after midnight, and then got up at 4 to leave. Short night, but being awake, we decided to leave early, too, and got on the road around 6. Got to the Oregon Eclipse Camp before 4pm.
Stretching 3:00:00 [2]
The usual weekly accumulation of morning exercises. Nothing this morning, and limited yesterday.
Thursday Aug 17, 2017 #
Note
Spent the morning packing, then left at 10am, arriving at Mt Shasta around 5pm.
Went for a walk along the trail by Siskiyou Lake.
Went for a walk along the trail by Siskiyou Lake.
Wednesday Aug 16, 2017 #
7 AM
Running (Easy distance) 10:49 [3] 1.0 mi (10:49 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. Out at 7:30. 47 degrees and foggy.
Today a big work crew is coming to replace our 4000 gal tank (which means we won't have water all day) and we need to get ready for our Oregon Eclipse trip (meaning there really wasn't time to run), but I hadn't run the past two days, and my foot was feeling pretty good, so I want to at least do a mile - and it felt really good.
NOTE: horseshoe around heel was pretty sore during the day (though no trouble walking) but by evening wasn't bad at all.
432, 413, 203
[Easy distance]
Today a big work crew is coming to replace our 4000 gal tank (which means we won't have water all day) and we need to get ready for our Oregon Eclipse trip (meaning there really wasn't time to run), but I hadn't run the past two days, and my foot was feeling pretty good, so I want to at least do a mile - and it felt really good.
NOTE: horseshoe around heel was pretty sore during the day (though no trouble walking) but by evening wasn't bad at all.
432, 413, 203
[Easy distance]
Running warm up/down 3:00 [2] 0.2 mi (15:00 / mi)
shoes: Kayano 20 Blue
Cool down.
Tuesday Aug 15, 2017 #
Note
(rest day)
Monday Aug 14, 2017 #
Note
(rest day)
Sunday Aug 13, 2017 #
8 AM
Running (Easy distance) 41:20 [3] 3.4 mi (12:09 / mi)
(injured) shoes: Kayano 20 Blue
Lake Ranch Reservoir! We heard a rumor it was open, drove by yesterday to check it out. Surface was quite hard, unfortunately.
Foot was not as good as a couple of days ago, and body didn't feel good at all (poor sleep, only a snack before running, sore from last time). Gonna take a little bit to get back even if my foot keeps getting better.
To end of lake:
544, 633, 553, 529 Tot 2340
600 rest
3/4 of the way back, walking the steep parts of the hill after Fern Creek
534, 459, 707
[Easy distance]
Foot was not as good as a couple of days ago, and body didn't feel good at all (poor sleep, only a snack before running, sore from last time). Gonna take a little bit to get back even if my foot keeps getting better.
To end of lake:
544, 633, 553, 529 Tot 2340
600 rest
3/4 of the way back, walking the steep parts of the hill after Fern Creek
534, 459, 707
[Easy distance]
Walking warm up/down 9:56 [2] 0.5 mi (19:52 / mi)
shoes: Kayano 20 Blue
walk back
Friday Aug 11, 2017 #
Stretching 4:30:00 [2]
The usual accumulation of morning exercises: stretching, strength and balance. Adding in a half-hour for the week for exercises for my right foot.
12 PM
Running (Easy distance) 33:25 [3] 2.8 mi (11:56 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. Quite warm. Got out very late.
An actual run! Foot has been feeling better and better over the last several days, and while it is still a long way from 100%, I was able to run without favoring that side and without having to look down to be precise with my foot placement.
Sped up a little on the sixth split to get ahead of L, but then that was too fast so I let her get in front again. That pickup seemed to stress my "good" leg, so I stopped after 8 splits instead of doing one more lap to make it 3 miles.
Splits are for two laps, 0.4 mies:
502, 452, 448, 447, 441, 433, 438
OK, so why is my foot starting to feel better? I've been wearing the Strassburg sock for almost two weeks, but could it have an affect that quickly? I stopped doing so much rolling on the (hard) ma roller - maybe I was hurting my foot with that? Wish I knew.
[Easy distance]
An actual run! Foot has been feeling better and better over the last several days, and while it is still a long way from 100%, I was able to run without favoring that side and without having to look down to be precise with my foot placement.
Sped up a little on the sixth split to get ahead of L, but then that was too fast so I let her get in front again. That pickup seemed to stress my "good" leg, so I stopped after 8 splits instead of doing one more lap to make it 3 miles.
Splits are for two laps, 0.4 mies:
502, 452, 448, 447, 441, 433, 438
OK, so why is my foot starting to feel better? I've been wearing the Strassburg sock for almost two weeks, but could it have an affect that quickly? I stopped doing so much rolling on the (hard) ma roller - maybe I was hurting my foot with that? Wish I knew.
[Easy distance]
Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Kayano 20 Blue
Cool down on the shaded horseshoe.
Note: for a warm up (not logged), walked and jogged one lap in the reverse direction.
Note: for a warm up (not logged), walked and jogged one lap in the reverse direction.
Thursday Aug 10, 2017 #
4 PM
Strength exercises 10:00 [4]
JCCLG. Short but intense workout, upper body only. More or less one set of everything.
Wednesday Aug 9, 2017 #
8 AM
Running 24:49 [3] 2.0 mi (12:24 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. Before breakfast, trying to beat the heat.
Foot has been feeling a bit better. After a tentative first lap, settle into a modest pace, still favoring the right foot a bit, but not as much as I had been. Could have done more, but didn't want to over do it and spoil the success.
Splits are for 0.4 mi:
540, 503, 445, 447, 432
[Easy distance]
Foot has been feeling a bit better. After a tentative first lap, settle into a modest pace, still favoring the right foot a bit, but not as much as I had been. Could have done more, but didn't want to over do it and spoil the success.
Splits are for 0.4 mi:
540, 503, 445, 447, 432
[Easy distance]
Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Kayano 20 Blue
Cool down
Tuesday Aug 8, 2017 #
8 AM
Walking 15:00 [2] 0.5 mi (29:59 / mi)
shoes: Kayano 20 Blue
Trail behind house. Down and up the long way.
4 PM
Strength exercises 40:00 [4]
Oracle gym. Did all the usual stuff, but in unusual order. Only about half the core, but also did a few other things, like kettle bell squats with a 40 lb weight (manageable).
Started off with 2 mins each on three different elliptical machines.
Started off with 2 mins each on three different elliptical machines.
Monday Aug 7, 2017 #
6 PM
Walking 9:56 [2] 0.06 mi (2:44:48 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door.
356, 312, 247
Walked the first, some slow jogging on the second, slow jogged most of the third.
356, 312, 247
Walked the first, some slow jogging on the second, slow jogged most of the third.
Leg strengthening 25:00 [4]
Kettle bell squats
(interleaved with curls)
step ups 2 x low step
toe raisers
(interleaved w presses)
step ups 2 x high step
monster walk
bridge pulses
(interleaved with curls)
step ups 2 x low step
toe raisers
(interleaved w presses)
step ups 2 x high step
monster walk
bridge pulses
Strength exercises 5:00 [4]
The weight exercises I didn't get to do in yesterday's session.
3x8 w/25 lbs for both curls and presses. Don't think I've ever done that much for the presses (I mean, not since I was young).
3x8 w/25 lbs for both curls and presses. Don't think I've ever done that much for the presses (I mean, not since I was young).
Saturday Aug 5, 2017 #
8 AM
Running (Easy distance) 27:15 [3] 2.0 mi (13:37 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. Another poor night's sleep mostly due to heat, but also due to thinking about the ECLIPSE TRIP that we just signed up for. Didn't sleep past 4, got up at 6, but (partly waiting for L) didn't get out to 8, by which time it had heated up considerably and the sun was starting to hit the field.
Planned to go slowly to see if that wouldn't irritate my heel. Loosened up a little after the first lap, but never got better but didn't get much worse.
LATER: Heel quite stiff and sore a couple of hours later. But later, in the evening, it wasn't so bad.
Splits are for 2 laps at a time (0.4 mi):
557, 524, 525, 519, 510
Cool down (not logged): shuffled along for a couple of minutes, then walked for a few minutes.
[Easy distance]
Planned to go slowly to see if that wouldn't irritate my heel. Loosened up a little after the first lap, but never got better but didn't get much worse.
LATER: Heel quite stiff and sore a couple of hours later. But later, in the evening, it wasn't so bad.
Splits are for 2 laps at a time (0.4 mi):
557, 524, 525, 519, 510
Cool down (not logged): shuffled along for a couple of minutes, then walked for a few minutes.
[Easy distance]
Leg strengthening 20:00 [4]
Pushed these:
kettle bell squats: 3 x 10, 15 lb (meant to use 25); interleaved with:
toe raisers with ball squeezing: 3 x 12
step up: 3x10, each leg, 4 lb weights, no rest
bridge pulses: 3 x 24
monster walk (sideways walking while squatting: 3x 10 steps each way, yellow band
kettle bell squats: 3 x 8, 25 lb
kettle bell squats: 3 x 10, 15 lb (meant to use 25); interleaved with:
toe raisers with ball squeezing: 3 x 12
step up: 3x10, each leg, 4 lb weights, no rest
bridge pulses: 3 x 24
monster walk (sideways walking while squatting: 3x 10 steps each way, yellow band
kettle bell squats: 3 x 8, 25 lb
Friday Aug 4, 2017 #
Stretching 3:45:00 [3]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
Physical therapy 1:00:00 [3]
Foot exercises for PT, accumulated over the last several days. Have to do more of these.
Note
(injured)
Foot started feeling considerably better last night; could walk almost normally. And a little better still this morning, but not good enough to run.
6 PM
Walking 15:00 [2] 0.6 mi (24:59 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. 3 loops.
Foot felt decent most of the day. Did a lot of ma rolling and stretching. Walk felt ok. Had planned to go for a longer walk earlier, when it was cooler, but didn't get out, and then we got caught up in planning a trip to Oregon in a few weeks for the eclipse.
Foot felt decent most of the day. Did a lot of ma rolling and stretching. Walk felt ok. Had planned to go for a longer walk earlier, when it was cooler, but didn't get out, and then we got caught up in planning a trip to Oregon in a few weeks for the eclipse.
Leg strengthening 5:00 [3]
Step ups with 4 lb weights. 6 sets, 10 reps, each leg, no rest. Gets me breathing hard a little, which I can't do when just walking.
8 PM
Note
(injured)
Foot really stiffened up. Very disappointing after just a 15 min walk.
Thursday Aug 3, 2017 #
6 PM
Strength exercises 36:00 [4]
At home. Theraband interleaved with core. 10 bar dips. Adductors. Weights. Full sets, reps and weight (25 lbs) with the exception of only 7 reps per set on the military presses.
[Strength exercises]
[Strength exercises]
Leg strengthening 12:00 [4]
Kettle bell squats: 2 x 8, 25 lbs
Toe raisers: 3 x 10
Bridge pulses: 3 x 24 (only 20 on last rep)
Step ups: 2 x 10 each leg, 4 lb weight in each hand
Toe raisers: 3 x 10
Bridge pulses: 3 x 24 (only 20 on last rep)
Step ups: 2 x 10 each leg, 4 lb weight in each hand
7 PM
Note
(injured)
Right heel was a little better this morning, and a good deal better by afternoon. Walking almost normally.
Wednesday Aug 2, 2017 #
7 AM
Running (Easy distance) 22:44 [3] 2.0 mi (11:22 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door. 83 degrees at sunrise. Another lousy night's sleep.
Running about the same as Monday for the first 4 splits (actually a bit faster), was hoping to pick it up for the last one, but foot started hurting and had to slow down (probably should have stopped).
LATER: Really sore; can hardly walk.
Splits are for 2 laps at a time (0.4 miles):
512, 436, 427, 412, 416
Very stressed out from house hunting.
[Easy distance]
Running about the same as Monday for the first 4 splits (actually a bit faster), was hoping to pick it up for the last one, but foot started hurting and had to slow down (probably should have stopped).
LATER: Really sore; can hardly walk.
Splits are for 2 laps at a time (0.4 miles):
512, 436, 427, 412, 416
Very stressed out from house hunting.
[Easy distance]
Running warm up/down 5:00 [2] 0.2 mi (24:59 / mi)
shoes: Kayano 20 Blue
Limped through this; stopped early.
Tuesday Aug 1, 2017 #
Note
(rest day)
Dinner with Rachel in SF after spending the afternoon at Oracle.