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Training Log Archive: MeanGene

In the 16 days ending Jul 31, 2020:

activity # timemileskm+m
  running/walking8 7:28:07 34.89(12:51) 56.15(7:59) 146
  biking5 6:54:12 81.26(11.8/h) 130.77(18.9/h) 336
  strength/stretching10 4:16:00
  Total19 18:38:19 116.15 186.92 482
averages - sleep:7.5

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Friday Jul 31, 2020 #

7 AM

strength/stretching warm up/down 10:00 [1]
slept:7.0

dynamic stretches at home before driving to north Lawrence. static stretches after the run.

running/walking warm up/down 22:00 [2] 1.74 mi (12:39 / mi) +10m 12:25 / mi
ahr:100 max:113 shoes: Patagonia EVERLong

warmup jog

running/walking race (time trial) 28:11 [4] 5.0 km (5:38 / km) +1m 5:38 / km
ahr:121 max:134 shoes: Patagonia EVERLong

Temp was about 70F, overcast - best conditions so far this summer for the noLaw Run 5K. Tried to push the pace throughout. During the run that feeling of managing the pain and pushing the pace throughout came back from memory. But memory doesn't ease the pain. Couldn't break 28:00.
I was wrong thinking I had slowed down a tremendous amount just this year. Not true, I was averaging around 28:00 for 5K in 2019 and in2018 mostly around 27:00+. I was already slow last year. More comfortable with the fact I'm slowing down gradually and getting hit with a big slow down.

Yes, 1 meter of climb over 5K.

running/walking warm up/down (walking) 12:46 [1] 0.6 mi (21:16 / mi)

warmup walk

Thursday Jul 30, 2020 #

4 PM

running/walking (w) 22:42 [1] 1.0 mi (22:42 / mi)
(rest day)

neighborhood walk in the light rain with umbrella

Wednesday Jul 29, 2020 #

7 AM

strength/stretching (Dog Days) 39:00 [1]
slept:8.0

at home doing Dog Days workout #37.
Added my usual, hip and heel stretches, 4x25 pushups, 20 tripcep dips, 30 sec planks (straight, L, R).
8 AM

running/walking 24:23 [3] 2.1 mi (11:37 / mi)
shoes: Patagonia EVERLong

The DD workout called for a 1 mile TT and I decided to try it. After a warmup walk, then slowly building up run/walks, got to the 1.1 mile mark on the Garmin. I was at Princeton & Peterson, so decided the 1 Mi. TT was to be from there west to Kasold, turn around at the corner and head back home along Peterson until I hit 2.1 mi on the Garmin. Had to continue south on Yorkshire to get 1.0 mile. ET: 8:23. Can't crack 8 min. Imagine running a half mile and getting lapped twice by four-minute milers. Aging is; just is.

Tuesday Jul 28, 2020 #

7 AM

biking (road bike) 1:50:00 [2] 23.55 mi (12.8 mph)
ahr:98 max:158 slept:7.0 shoes: Serfas tires

Rode mostly the Lawrence Loop with a stop first to chat with Elizabeth Kurata, an old friend who I've seen on the Loop every so often. She and her boy friend years ago, Eddie Wong, and I shared a house. Stood and chatted for awhile. Then rode to the Arboretum to finish marking my 2 mile course - that was the planned stopped for the day. Later stopped to chat with Celeste Leonardi just north of Clinton Parkway. Pleasant easy ride.

Total time: 2:55, moving time 1:50
didn't get a cadence reading (again) today.
Wow - heart rate all over the map: zone 5 (8%), z4 (15%), z3 (13%), z2 (20%) and z1 (16%). Rarely do I ever go to zone 5.

Monday Jul 27, 2020 #

6 AM

strength/stretching (Dog Days) 36:00 [1]
slept:7.0

started with foam rollering for 4 min., then my own Dog Days set of exercises.
4 x 25 pushups.
Not a lot of energy this morning; hard o get started, but the workout does wake me up for the day.
2 PM

running/walking (walking) 45:45 [3] 2.46 mi (18:36 / mi)
(rest day)

Walk to Adv Auto Parts to get a tube of paint for marking road race courses. Easy recovery walk.

Sunday Jul 26, 2020 #

8 AM

biking 1:05:00 [1] 6.6 mi (6.1 mph)
slept:8.0 shoes: Serfas tires

Worked as a USATF course measurer this morning, doing the calibration course along Clinton Parkway (& met Spike on his way to run on West Campus), measured a 2 mile course that starts at the Arboretum, then back again to recalibrate the bike. Course measurements are done with a Jones counter mounted on the bike's front wheel.
A lot of stop and go, crunching numbers. Thanks to my cellphone I was able to find the start point of the calibration course since the mark Steve Riley set is now very faint. It's along the east edge of a rectangular manhole cover. I like today's technology; didn't have to go home to research on my computer. A lot of cyclists and hikers along the bike path by the Arboretum. SO, an easy biking rest day.
Garmin Connect is still down, but hand-copying the workout from the Forerunner 235 is old school recording.

Saturday Jul 25, 2020 #

7 AM

strength/stretching warm up/down 15:00 [1]
slept:7.0

5 min. stretching before my pre-run/walk.
Then again with Dog Days Group stretching.

running/walking (walking/running) 59:50 [1] 4.89 mi (12:14 / mi)
ahr:104 max:127 shoes: New Balance 880

run/walk by myself along Mass. Street before getting with Dog Days group to stretch; then going out with group to East 11th St. and back. Did a rough Galloway intervals of 2 min (run)/30 sec (walk). Couldn't force myself to run 100%. Very tired this morning; didn't get enough sleep due to cats and bathroom issues, so got up at 4:45 instead of 6 am.

running/walking (walking/running) 29:18 [1] 2.12 mi (13:49 / mi)
ahr:102 max:119 shoes: New Balance 880

After chatting with Stacy Riggins in the parking lot, drove to Arboretum to check out my 2 mile course. Walked and jogged (Galloway 60/30 intervals). Very tired. May measure the course soon; tomorrow?
C • Arboretum 2

Friday Jul 24, 2020 #

6 AM

biking (road bike) 53:30 [2] 12.3 mi (13.8 mph)
ahr:142 max:185 slept:7.0 shoes: Serfas tires

Wanted an early morning ride, even got the front head lamp mounted on the bike. But, as usual I get going very slowly and there was enough sunlight I didn't need the lamp. Out to Lakeview, end of pavement and back - the usual short ride. Easy cadence and felt in control going steady and easy.

avg cadence: 82 rpm

Breakfast: cheese omelet with Wheatfield's kalamata olive bread
Then mowed lawn & ground vines and branch trimming. My t-shirt was absolutely drenched.
Drank lots of water afterwards.

Thursday Jul 23, 2020 #

7 AM

strength/stretching (Dog Days) 40:00 [1]
slept:7.5

Dog Days workout at home (my own) w/ hip & heel Pt exercises.
5 x 25 pushups

Wednesday Jul 22, 2020 #

7 AM

biking (road bike) 2:01:31 [2] 27.31 mi (13.5 mph) +205m
ahr:81 max:110 slept:8.0 shoes: Serfas tires

Alternate Lawrence Loop - from Baker Wetlands took Leary Rd to Lone Star Rd, lower dam road and home.
avg cadence: 81 rpm

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
6 AM

strength/stretching (Dog Days) 47:00 [1]
slept:8.0

6:30 am - Dog Days Workout #34 at home with my usual additions.
4 x 25 pushups
Did the outside stuff - skipping, lunges, side shuffles, each at 50 yards - that was hard.
Skipped the running 1 mile.

Monday Jul 20, 2020 #

5 AM

strength/stretching 10:00 [1]
slept:7.0

pre/post run stretches

running/walking (Galloway run) 38:46 [3] 3.2 mi (12:07 / mi)
shoes: New Balance 880

ran to 9th & Schwarz (Dillons) and back - easy run before doctor's appt.
60/30 Galloway intervals

Sunday Jul 19, 2020 #

7 AM

strength/stretching 34:00 [1]
slept:8.0

stretching and calis at home; x 25 pushups

Saturday Jul 18, 2020 #

6 AM

strength/stretching warm up/down 15:00 [1]
slept:7.25

stretching before Pre DD Run; then 10 min with Dog Days group before DD run.
7 AM

running/walking (Galloway run) 1:04:18 [2] 5.21 mi (12:20 / mi) +42m 12:02 / mi
ahr:99 max:127 shoes: Hoka Clifton 6

Pre Dog Days Run from downtown to levee mile 1.
Galloway 60/30 intervals. Very sluggish today. Breeze when available felt good, but another muggy morning.

running/walking hills (Galloway run) 41:33 [2] 3.43 mi (12:07 / mi) +75m 11:21 / mi
ahr:103 max:116 shoes: Hoka Clifton 6

Sat Dog Days Run, from downtown to KU stadium, up steps to JRP, across campus, HERE bldg, up new set of stairs Red Dog found, down Indiana and back to downtown. Last 400m felt left knee cap strain because I stepped wrong, but then no more problem.
Pushed the pace on campus to slowly catch up to several people.
Very tired after the 2nd run this morning.
Then to farmers market to get fresh corn for lunch.

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival
 
8 AM

biking (road bike) 1:04:11 [2] 11.5 mi (10.8 mph) +131m
ahr:97 max:152 slept:8.0

Was going to ride the Loop, but at 6th & K10 by Rock Chalk Park, noticed a slow leak. Had to pump up the back tire 4 times before I got home. The day started with a flat rear tire at home and I replaced the tube with the spare I had been carrying around for a long time. Always wondered folded up like that for a long time could produce cracks. I patched the old tube and carried that with me as my spare, but I didn't want to get messy changing tires. And who knows, maybe the patch may not have worked.
I did not check when I changed the tube if there was a thorn in the tire. But I did notice out on the road, on my 3rd re-pump, some bare spots on the tire. So, got in a lot of miles on that tire. Noticed a tiny gash on the front tire, too.
Felt tired today.
Avg cadence: 73 rpm

I should record the number of miles on tires (using the "shoes" usage counter).

Thursday Jul 16, 2020 #

6 AM

strength/stretching warm up/down 10:00 [1]
slept:7.25

pre/post run stretches

running/walking (Galloway run) 58:35 [2] 5.03 mi (11:39 / mi) +18m 11:31 / mi
ahr:98 max:126 shoes: Hoka Clifton 6

Ran the levee from point 0 to 2.5 and back keeping on the tangent as much as possible. The city-placed markers match very well with Garmin measurements. Plan to (Jones counter) certify an 8K course in the next few days.
Very foggy, felt good and cool in the first mile, then got muggy.
Levee surface in the first 300m has a lot of erosion on the south side.
Galloway 60/30 intervals.

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