My left knee was sore..so I didn’t know quite what to do.
I went to the Riverplex with the intent of walking. But when I got there: open swim lane. :-)
So: 10 x 100 free
16 x (25 fist, 25 free) on the 1:05 (mostly 0:52)
2 x 100 pull on the 2:00 (1:4x)
4 x 25 fly, 25 back
Then 4 miles of walking outside (first mile: slow, slow, slow). Then 10 minutes on the stationary bike; that made the knee feel much better.
My left knee feels “loose” and my guess is that I strained something on a fast hike a couple of weeks ago. The bike, plus some squats and quad stretching, made it feel a lot better.
For the record (for comparison): 1:29, 41:02, 41:41, 1:21 (42:31/43:02).
Weather: 73 F, 59 percent humidity, breezy; slight headwind on the way back.
I chose the dirt trail as my left knee is slightly sore. It did NOT spike on me today. But I still felt Sluggish; blood donation was 23 days ago; I’ve recovered probably 70-80 percent of my lost red blood cells. I don’t really miss them until I get into the “fatigue zone”.
The last two miles were somewhat tough.
The day was so pretty though; sun; cool by summer standards and there were a few people out on the trail.
There was the college men’s cross country team; I decided to not show them up (yeah, right :-) ). They told me that they were doing 10 miles (55-60 minutes?) and there as some high school (?) kids group doing an out and back; I encountered them at about mile 3. I wanted to pick it up..but reminded myself I was still in the middle of my workout and that they were 37-40 years younger than I (seriously). I did catch one straggler who was evidently shamed into picking it up to get ahead of me again. :-)
After I finished, I walked 2 more miles to get used to walking while tired; once I got going that felt great, though that left knee is still a bit tender.
We spent the morning sight seeing and going through Findlay Market (in a revitalized section of Cincinnati). Of note; one of the vendors was selling a salad special for lunch; the line for this special consisted of exclusively skinny people. Go figure.
After lunch, I walked in an adjacent neighborhood; this is one of those places that has older 500K plus homes adjacent to a poorer area.
I got in a slow 1:10; I’ll call it 4 miles (probably a tiny bit longer). It was a good day for it.
“Deliberate hike” at the Forrest Park Nature Center. I did the Wakerobin full loop (1:04) and then added 37 minutes (Deer run plus Cardinal) to make it just over 5 miles. Pretty day; saw a couple of young deer.
My quads are weak; the hills with steps are tough for me. I need to strengthen my quads somehow.
Today’s walk: I totaled 17 miles but I did 11 on the road and 6 on the track.
Temperature: warm and humid. It started at 73 F, 81 percent humidity and ended at 76 F, 71 percent humidity. Note: the shaded sections though the cemetery and in the park were much more pleasant than the outdoor track sections:
What I did: I walked from the Riverplex to the track, did 2 miles, then did 90 minutes (about 7 miles) in the cemetery and park, then 4 miles on the track and then walked back; continued to Hooters and doubled back. I had 8.5 miles of this timed: track segments of 2 and 4 miles, and a road segment of 2.5 miles. The idea was to pick up the pace on the track. I tried and didn’t feel bad but I was a bit tired and am still missing some red blood cells.
How it went: 1.9 miles to the track (27:44)
2 on the track: 26:08 (disappointed but felt fine…just too slow) Note: benches on the track got me from 1600m to 1 mile. :-)
1:29:07 for the hilly Springdale segment.
2 on the track: 27:07
2 on the track at a more relaxed pace: 27:51
Back to the Rivertrail, off and to the mile to go marker: 15:11
Mile on the Rivertrail: 14:06
Mile to Hooters and part way back: 14:35
Half mile to the finish: 7:11
Timed 8.5 mile segments: 1:21:06 + 35:52 = 1:56:58 Pace: 13:45 (too slow, but felt good)
Untimed 8.6 mile: 4:09:10 – 1:56:58 = 2:12:12. I don’t think that I was quite this slow on the untimed segments; I probably missed plotting a bit of the path on the second cemetery uphill. But it really doesn’t matter: it was 17 miles with a bit of “less glacial” walking.
Monday: lift, swim (2650 yards)
Tuesday: run 5 (including 8 x 200 with 200 w/r), walk 4 outside.
Wednesday: run 6 outside (slow), walk 3.
Thursday: lift (3 x 180, 10 x 160), swim (2200 yards)
Friday: swim (2200 yards), walk 4
Saturday: run 5 (race; 27:42 5K; humid)
Sunday: walk 17 (4:09; include “less glacial” segments)
Totals: 44 walk/run (16 run, 28 walk), 2 weight sessions, 3 swims (4 miles total)
Today I had a goal of running 10K and at the start (first mile), I felt bad, even though the day was cool. I cursed myself for giving blood last week, but that turns out to only be part of it; part of it was that I was merely stiff from yesterday.
So I continued to my 5 mile course (26:30 half way) and added a 1.2 mile “lower” loop to finish 6.3 in 1:06:47. It was a slow pace, but should have been. Then I walked 5K more in just over 45 minutes to finish it up.
Total: 10K run, 5K walk. Total time: 1:52. During the walk, I focused on posture and pushing back.
The day: very nice; weather doesn’t get better than this.
Commentary: right now I am leafing through the book Running Tough by Michael Sandrock.
On one hand, it has a nice collection of workouts; it shows how one can do speed work, tempo work, off road running work, fartleck and even long running in different ways.
On the other hand: these are mostly workouts for young, strong runners. But I can benefit in a couple of ways, IF I make adjustments.
1. My staple race is the 5K, which, when I am doing well, is a 24-26 minute event. That is a bit like a 10K for an elite (they go high 26 to mid 28). So, I might look at their 10K training programs.
2. I need to look at their workouts. An elite might do, say, 1K repeats in 2:40. For me, that would be more like a 500 meter repeat, or perhaps a 600. In short, I should do speedwork by duration rather than length. E. G., my 200′s are 50-55 seconds; that is a bit more than 300′s for an elite.
My favorite (which I do by interval length) is the 8 x 400 with “fast float”: shoot for 400 at my 5K pace (say, 2 minutes each) but then run the 200 meter recovery in, say, 1:15-1:20, (10-10:30 mpm), which is my normal training pace. I can’t do that right now (post blood donation) but I can do that on Friday or Saturday when I am not racing. This is a difficult workout for me.
I do a junior version of this right now: 200 in 0:53-55 with recovery 200 in 1:35 (just over 12 minutes per mile) to give me 2 miles in 20 minutes (7:30 for the run segments, 12:30 for the “walk/jog” segments).
Another aspect As I’ve aged, I changed. The mile used to be my best distance (either running or racewalking); now it isn’t. I need to do more short intervals than I used to.
Today: 2 mile warm up on the treadmill: 10:44/19:54 (sped up)
8 x 200 with 200 walk/jog (middle lane) 55-55-54-53-(10:13)-54-54-54-54-(20:13). I felt fine. After walking an easy lap, the “harder mile” was still a no go, so I did a 10:30 mile on the treadmill instead. 5 miles in 50:30.
Then after a quick breakfast, I did an untimed 4 mile walk (Cornstalk classic); weather was pretty.
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