Training Log Archive: MeanGeneIn the 7 days ending May 10, 2015:
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Sunday May 10, 2015 #
Note
(rest day)
took photos at KC Express Mother's Day 5K; not a whole lot of running. Nice day at the races; got more human interest photos. Tried panning for a few shots.
Dee won F65; her 70 year-old protege (Ann Ozegovic) is liking running more and more.
Dee won F65; her 70 year-old protege (Ann Ozegovic) is liking running more and more.
Saturday May 9, 2015 #
7 AM
strength/stretching 22:00 [1]
slept:8.0
12 min dynamic stretching at home, then stretched with Dog Days group, then ran, then at home 5 min. static stretching.
running/walking hills 41:41 [2] 3.9 mi (10:41 / mi)
shoes: Adizero Tempo 5
From 9th & Vermont to Library garage (1 set of ramps), then over to NH garage (1 set ramps directly to top and back), then up 11th to Kansas Union, Jayhawk/Mississippi, stopped in Union to for water by the closed Jaybowl, then back to 9th/Vermont. Chatted with a bunch of people afterwards.
Route
Skipped plan to go to the Paw Valley Dog Festival 5K.
10 am - made omelet brunch with strawberry/rhubarb pie. I can see doing more brunches if all I have is coffee before morning workouts.
Route
Skipped plan to go to the Paw Valley Dog Festival 5K.
10 am - made omelet brunch with strawberry/rhubarb pie. I can see doing more brunches if all I have is coffee before morning workouts.
Friday May 8, 2015 #
Note
(rest day)
Thursday May 7, 2015 #
8 AM
strength/stretching 30:00 [1]
at Sports Pavilion - 26 min dynamic stretching; left bnad in car so no glutes exercises. Lats: 10x100, 10x120, 8x140.
After run, static stretches at home
After run, static stretches at home
running/walking 39:00 [2] 4.0 mi (9:45 / mi)
slept:8.5 shoes: Adizero Tempo 5
Decided to run outside as sprinkling at stopped. Chatted with Brenda Groskinsky on her run from her house (off of Queens Road). Long chat, so was no longer warmed up and started the run slowly. This was the first complete 100% run workout. From SPL to N1500 Rd on the bike path. Calf muscles are all OK, but have aches on the left knee cap and around ankles.
Need to get in a bike ride soon. Forecast for rain for the next 3 days.
Need to get in a bike ride soon. Forecast for rain for the next 3 days.
Wednesday May 6, 2015 #
8 AM
running/walking (walking/running) 55:00 [2] 4.5 mi (12:13 / mi)
shoes: Adizero Tempo 5
Dropped off truck at Lawr Auto Diag. for an oil change. THey suggested I could wait, so instead of running home 4.5 miles, I walked/jogged around the LAD neighborhood (ended up doing 4.5 but more walking).
strength/stretching 15:00 [1]
slept:7.0
During run/walk, stopped in Holcom to do lats (10x90, 9x120) before adding more distance. Static stretching at home.
Tuesday May 5, 2015 #
6 AM
strength/stretching (Dog Days) 35:00 [1]
slept:6.5
Went to Comm. Bldg - 10 min of my own dynamic stretching, then did most of the Dog Days workout.
running/walking (walking/running) 18:00 [2] 1.75 mi (10:17 / mi)
shoes: Mizuno Wave Rider 15
downtown running - more running than walking. Most of the way with Twyla Dubois.
Did static stretching at home.
Did static stretching at home.
Monday May 4, 2015 #
9 AM
strength/stretching 38:00 [1]
slept:8.25
at Sports Pav.: dynamic stretching (everything - tempo calves, leg swings, heel pulls, etc.), lats (12x100, 10x120, 9x140), planks 2x30 sec, fr, l, r). After run outdoors, static stretches inside plus used the foam roller on the calves.
running/walking (walking/running) 38:21 [2] 3.4 mi (11:17 / mi)
shoes: Adizero Tempo 5
Did one loop of the 0.85 course south of SPL. Did 2 min walk, 2 min run, 2 min walk, then 4 min walk. It came to nearly 10 min for the loop. Using that fact, next "loop" was out to the bikeway, halfway to 6th when next 10 min ended; turned around to go back to SPL. These first 3 ten-min loops I used the same walk/run routine. Last "loop" was all run in about 8:30 or a 10 min mile. It's a start to getting back in shape.