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Sunday, July 26, 2015

Rehab Week

Tuesday and Thursday: both easy 60 minute runs. Rehabbing the right leg ( which is feeling okay ).

Friday: three miles of walking and running with Lucy. 23 minutes was spent running. New world best for Lucy.

Saturday: 40 minute easy jog.

Sunday: 80 minutes of easy jogging.


Sunday, July 19, 2015

Dissapearing Danny

Tuesday: 70 minute run with Tom and dissapearing Danny. I mean it. We're coming back by where the cars are parked and suddenly Danny says "I gotta go". Meaning leave. Of course his spouse is there so no doubt it was preplanned.

Bought Tonic water to see if it will help calf cramps. Dunno. It has quinine. Also received magnesium oil in the mail. Used it Thursday morning after my blitz water conserving shower.

Wednesday: 45 minute walk with Lucy. Threw in 18 minutes of running.

Thursday: 70 minutes with Tom. Danny walked today. He was beat up from yard work.

Saturday: 52 minutes mostly on the track. Calf cramped, but I ran through it. Second Saturday in a row for this kind of thing.

Sunday: 70 minutes of very slow running. As usual the calf issues disappeared as silently as it came upon me. Dimitri, who has no problem with slow and low (track) ran an easy pace alongside me.

Sunday, July 12, 2015

Covering the bases

Tuesday: 73 minute easy MAFEVA run with Tom and Danny.

Wednesday: 2 miles ++ Dawg walk with Lucy. 15 x 1 minute jogs

Thursday: 65 minutes of 120-130 heart rate. Tom and Danny. Cool but a bit humid.

Saturday: 20 minute warmup. Ran 2.75 with Tom in 26:24. 8 minute ++ easy jog afterwards. High achilles cramp during the 2.75. I was able to run through it.

Sunday: 70 minutes mostly running. Did two loops of the Blackberry Farm Trail. The first with Lucy in 38 minutes ( plenty of walks ). The second by myself in 32 minutes ( less walks ). No problem with achilles, but I put in an extra heel lift on both shoes and stayed flat as much as possible. Back on magnesium. Gotta cover the bases.

Sunday, July 05, 2015

Testing Achilles

Tuesday: Danny was out of town. Tom and I ran 71 minutes of MAFEVA in moderate conditions. Heat wave coming in today. Just not in quite yet. My quads were a tiny bit sore from Sunday's hills, but outside of that, all was well.

Wednesday: Dawg walk with Lucy. Threw in 10 x 1 minute if easy running.

Thursday:  72 minutes with Danny and Tom. Warm and humid.

Saturday: 60 minutes of MAFEVA. Socialized a great deal.

Sunday: 70 minutes with striders on the track to test that achilles. Everything seems fine.

Sunday, June 28, 2015

Rehabbing in a minor key

Tuesday: I slogged an easy 70 minutes once again mostly on the track but I did do a loop or two (walking the short hills). My upper Achilles was sore from Monday's massage, but there was no tightness. The last 30 minutes were totally symptom free.

Thursday: 70 minutes of soooooooo-sloooooooooow with Tom and Danny. No soreness. HR down under 120 most of the run.

Saturday: 60 minutes of MAF running. More really low heart rate stuff. 99% on the track. No tightness or pain. The club ran the mile. I watched.

Sunday: 90 minute run from my house with a climb up to Steven Creek Reservoir thrown in to test the achilles.  Dimitri joined me. We both enjoyed the run. Roads, trails and paths. So varied surfaces.

Friday, June 19, 2015

The high cost of speed

Tuesday: Ran 60 minutes sandwiching in 3 x 200 fast strides. 43-40-40.  I felt clumsy on the first one but then things came together. Danny ran 4-5 seconds faster on each one. I stayed away of pressing the pace. I'll just get injured.

Tom wisely stuck to low heart rate work.

Thursday: I felt good after several nights of excellent sleep. I was running along at about 40 minutes when my right achilles started to act up. I dropped to the track (as in flat) to finish up. Got in 57 minutes. When I got home I wrapped my foot, iced and used capsaicin. Put an extra heel lift in each shoe.

Friday: Achilles feels better. 200's that fast???? Lesson learned.

Saturday: Walked and ran for a half hour. I stayed down on the track and kept things easy. My achilles tightened up a bit, several times but was no worse for wear at the end. Every time it bothered me I walked. Then I'd run again and so on.

Sunday: Slow...SLOW...SLOW 60 minute run run. Most of this effort was done on the WVC Track at the lower end of MAF. I could have walked just as fast. Anyway, my heart rate was rarely over 110. My achilles felt MUCH better than Thursday or yesterday. I admit that the extra heel lifts had me towering well over my usual height. 

Sunday, June 14, 2015

Dunno where that came from

Saturday: 34 minutes of easy running. Warmed down with the fast runners. Stayed up with the back group. my legs felt strong despite the faster than usual pace.

Sunday email to my buddy Steve:

Small victory today. 60 minute run MAFEVA ( mostly MAF ) at a hair under a ten minute per mile pace.  I averaged 125 which is a good twenty-five beats below 70%. 

Dunno where that came from.