Early AM, StC + tuck FL x 20 seconds. Short walk
Later
KBMP: 16 kg x rf x 3, 5
WHEEL: 3rd step x 3, 3 - touching from head to toe on board on every rep
PU: Commando, right in front x both sides, left in front and only left side, was just too tired for the 4th one.
Yesterday, still felt trashed.
Today, Saturday, run, 7:45 am, temperature 54°F and a lovely breeze. I added a few blocks to my running course because I knew, since I was running longer segments, that I needed a little more distance in order to get everything in before I was back at the house. Two minute walks and 16 minute runs.
Run was about the worst ever and I didn’t finish it but I managed to put in a timed half mile, 4:53, and a short sprint.
Today: StC + 20-sec tuck FL ;wheel 3rd step x 3, 2, 2; swing 32 lg x 1h x 21 sets, 2h every 7 (@7, 14, 21st sets).
2 walk, 15 run today. 45 running minutes is good, up from 13-1/2 two days ago. HR numbers about the same as 2 days ago.
Between the calf raises and I’ve been doing better swings, a little sore in the calves and glutes today but nothing terrible.
Still shuffling along but thinking about, maybe when the running segments hit 20 minutes, doing some faster work, maybe just a little faster, maybe 400/800 and see if I can figure out what race pace might be for 5 k. Maybe on every third run have some distance but a little bit of faster just to see how it feels.
Different schedule today - nice weather, had a protein bar, coffee and water around 6 am, ran at 9 am.
I feel like what I need more of is ankle flexion in my push off when my foot’s behind me. I’ve been trying to think about that as well as the calf raises.
2 min walk, 13-1/2 min run, which is up 1 minute from two days ago. Max HR down 4 bpm. Same average HR, max down from 151 to 147. I’m figuring that I need to add 1 minute to the run segments pretty often to be ready to run a 5k on November 8.
Today, swings. Had gotten up to 25 minutes of 5’s, so today 20 minutes of 6’s. Same format: L R L R 2h, so 4 of those. No HRM today.
Two days ago, I did a few swings to work on form. My lower back had felt a bit tired from the prior swing session, so I diagnosed that I was finishing my backswing with some lumbar motion. I therefore practice a few swings keep the bottom of the movement in hips and hamstrings, felt different that what I’d been doing. A good thing to figure out. Did a set of 5 each arm and a set of 10 each arm and that was it.
I decided to go with 2 minutes walking and 12-1/2 minutes running today. My reasons: the 1-1/2 minute walk seemed just barely long enough, and a more complete recovery better approximates the start of a race; the mission is to lengthen the running segments, so I went from 9-1/2 minutes a couple of times to 10 minutes once and to 12-1/2 minutes today. I think I’ll repeat this one.
I chose the times because my run+walk sessions have been about 45 minutes in length lately, and I figured 12-1/2 + 2 = 14-1/2, and 14-1/2 x 3 = 43.5, which was about right and I was able to go from 4 running segments down to 3. I was also able to add back in a couple of blocks I’d recently removed from my course length.
I think a good long-term plan is for me to keep the 2-minute rest and the 3 running segments and work on lengthening the running times, e.g., (2 min walk + 20 min run) x 3 would give me more distance and more time on my feet, and maybe then I switch to only 2 running segments and continue to lengthen those out to 30 minutes.
My efforts are about 82% of the time running, which is _way_ up from where I started in mid-March.
Did a StC + KE x 5 a few hours later, will try more strength training later this afternoon.
The weather was nice here today, 58F at sunrise so I ran at 8:15 am when the temp was about 63. Dry, finally, not a cloud in the sky. I had a bite of a protein bar and a couple of vitamins plus my usual coffee at 6:15 am, worked out OK. When running at 6 am, just some coffee and some water before I go.
Ran this morning, brought the chest strap but not the sensor itself so no data. Ate well, had a drink with dinner Sunday night and last night. Walked a few miles yesterday.
Today went walk = 1-1/2 min, run = 10 min, 3 full run segments, stopped the last one after 3 minutes because it had been hilly, and walked the rest of the way back to the hotel but threw in two short sprints. I hesitate to call them sprints, just wanted to let loose a little with my running gait, felt good to do, probably about 1 minute each. Weather was tolerable - mid-60’s temp, cloudy and a bit humid but not overbearingly so.
Rough day today. Temp at start at 6:15 am was 71F, humidity was 83%, was still tired from moving our friend Wednesday evening, and it was one of those I guess we all have to face every once in a while. I just didn’t want to do it, and pretty much every step I felt like stopping, but I looked all that in the eye and just kept putting one foot in front of the other.
Same: 1-1/2 walk, 9-1/2 run. Forgot to change Polar app from “kettlebell” back to “jogging” but it was a run, not a kb session.
Today was supposed to be a running day but I’m taking an extra day off - helped a friend move from 5 to 7 pm yesterday, drenched from the heat and humidity, phone says I climbed 20 flights of stairs. Late dinner, exhausted.
So I got up to run early today and just went back to bed.
It’s another really hot and humid day here, and I decided there was no reason to suffer. I just checked - I have run every 2nd day since July 3, a good streak 21 outings in 42 days without a miss.
Swings today. Have done 10 minutes of them before maybe four times this go round, today 20 minutes of 5 swings as (L R L R 2h) OTM for 4 rounds. No brakes between rounds just used the one set of two handed swings as a way to keep track of where I was. The very last set which was the 20th set. I did 10 swings instead of five. NL = 105 (5 x 20) but an extra 5 reps to finish. Felt pretty much like nothing, could pass the talk test immediately after each set.
Yesterday, on the road, just a nice walk in Philly.
Today:
A really weird run today from our hotel in downtown Philadelphia. Part of it on sidewalks and potholes streets, some of it a little bit uphill, the weather was absolutely awful. It went down to 71 hero last night and that’s about what it was when I ran a few minutes after 6 AM. I didn’t finish the fourth running segment because I ended up back at the hotel sooner than I thought I would, but I did do one and a half minute rests and 9 1/2 minute runs. Weird that the max was lower and the average was higher, just the awful weather I guess. Of note was that as I was looking at my pulse before I pushed the start button it was in the upper 50s.
Cool weather. Went 1:30 walk and 9:30 run, need to repeat this one but it went well. Max of 152 isn’t something I could find going through the graph. Peaks were good, recovery less due to shorter time. 8 days ago I was doing 2:30 walk and 6:00 run so these changes had to catch up to me sometime.
walk about 2 miles
SW: 32 kg x 5 as (L, R, L, R, 2h) x 2, NL = 50 in 10 minutes
We are down to 2:00 walk + 9:00 run today. HR graph looks good.
PM:
Rings: StC + KE x 1 + tuck FL x 20 sec
WHEEL: 2nd step x 2 reps x 4 sets, NL = 8
August 5: SW: 32 kg x 4 OTM, 10 sets
August 6: walk run
Ran further, 8:00 x 5, up from 8:00 x 4-1/2.
Shorter walks, 2:15 (first time) down from 2:30.
Same average HR, 132.
Lower max, 147 down from 151.
Recoveries: 107, 108, 109, 115.
Peak avg: 144.6.
Crap weather, somehow temp was 65F and dew-point was 66 - suffice it to say it was humid.
August 7:
Walk 2 mi
SW: 32 kg x 4 OTM, 12 sets
walk-run
2:30 walk and 8:00 run today. Tired from driving yesterday. Weather was decent. 4 run segments at 8:00 and cut the 5th one short to end at my house so stopped at 5 minutes. 37 min ((4x8)+5) of running, 15 min (2.5*6) of walking.
Later
Rings: StC + KE x 1 + tuck FL x 18 sec
Later stil:
KB MP: 16 kg x 1, 2, 2, 2, 1 - NL = 8
WHEEL:
4th step x 1
3rd step x 1
2nd step x 1, 1
walk-run
Well, you were right to have seen something in my HR graph from two days ago. We are on a 4-day vacation. I ran this morning. Beautiful weather. 52F, out-and-back on a 2-lane road with a nice shoulder, pretty flat. It felt great, so here’s what I did:
2:30 walk
6:00 run
2:30 walk
6:00 run
2:30 walk
6:00 run
2:30 walk
———— 18 min run + 10 min of walk so far, turn around
7:20 run
2:30 walk
7:20 run
2:30 walk
7:20 run
2:30 walk
———— 22 min run + 7:30 walk, total 40 run & 17:30 walk
August 1, pressed some dumbbells in the hotel gym
August 2:
I decided on 7:20 run segments because I wanted to hit 40 minutes of running total. Peak avg = 142.8 Recoveries were 99, 104,108, 108, 108
