Training Log Archive: MeanGene

Didn't overdo it yesterday at the O' meet. Workout was good, held back just a little on the AT, zone 4 efforts.

warmup: glute bridges w/ band (in back of Prius), Buzzsaw planks, dynamic warmup exercises. Then 5 min warmup jog. After race, hamstring and quad statis stretches.

Lake Jacomo (E Fleming Park) O' Meet. Plan was to test my achilles tendons and try to go without pain for up to 60 min. Looking at the score course, the plan was to go in a clockwise direction to all the controls south of the start/finish, abort of there was pain in the tendons. If not, go for up to an hour. After completing the southern portion in about 47 min, went for 2 more controls (and inadvertently forgot one of the controls, #10). At 60 min, it looked like I had only 4 more controls which seemed close so picked up the rest. Only when I checked in did I find out for sure I missed one control. 530 out of 560 pts.
Sunny: temp at start 40F. Decided not to wear the thermal undershirt and ran just in the OK long sleeve top. Forgot to switch to my DeWalt glasses, so became more cautious and avoid falling.
Forerunner route

stretches for achilles tendon, then toast & coffee, got Garmin out to catch the satellite signals (about 20 min), then dynamic stretches and glutes exercises.

After run, hamstring & quad stretches.

From home to Burcham Trail; turned around about 100m N of RR tracks by Constant Park. Temp: 23F, sunny.
First 1.5 miles, ran 1:30, walked 30 sec (approx. as I adjusted for traffic), then ran remainder of distance. Slower pace than run with group Tues evening. It's going to take awhile to get back in running shape.

2 pm ART appointment with Rob Jones.

diarrhea in the afternoon, took Pepto Bismol and I felt better and went to spin class. Doid 75% effort.

Dog Days workout at SPL. Did achilles exercises and dynamic stretches before the DD workout.
Skipped the running and decided it was too windy to run outside in the dark (6:30). Got in a run last night anyway. A rest day probably a good idea as the tendons were aching.

Started out on the Gios, remembered the bike pump but forgot the spare tire, so turned around at Lakeview, then meandered around (cut briefly into Hutton Farms, up Fall Creek, Manning's house, down Buck Brush, over to Trail & Sharon, then Stetson to Trail and back via Riverview.
Also turned off GPS at Lakeview by mistake. Measurement by Googlemaps.

Ad Stra to 15th & Burroughs Trail and back - with runLawrence group led by Dan Kuhlman. Easy pace for everyone else, but I was working hard to keep up at first. Achilles tendons ached going out; pain went away eventually. Temp: 43F.

SPL - stretching & exercises for glutes, achilles tendons.
lats: 10x140; 8x140; 10x120.

Went out side to run sidewalk on east side, then got over to bike path and turned around at the 6th underpass. Walk/run (30 sec walk/1:30 run) going out, then constant run on way back.