Just Run Free A training log and thoughts on running

2018 Week 47

A recovery week. I would have liked to have run more but vacation won out. I had more responsibilities than normal and just not as much time to go out for runs as I would have liked. That’s okay though; the rest was needed after a relatively long eight months of fairly consistent work.

Date RHR Sleep Mileage Notes
Nov 18 50 7h 46min 0.0 Day OFF - Long drive
Nov 19 48 7h 52min 0.0 KB strength
Nov 20 53 8h 51min 0.0 KB strength
Nov 21 46 ? 4.35 KB strength, run plagued with stomach issues
Nov 22 54 8h 11min 5.0 KB strength, much better run, tired!
Nov 23 63 8h 22min 0.0 KB strength
Nov 24 55 9h 23min 0.0 Day OFF - work

Sunday, Nov 18

Day OFF. Yup, a day after the Dash for Dignity 5K and while I didn’t run it hard as I felt like I probably should have, I’m still tired. And I feel like I’m getting slightly sick. So the day off is much needed. I think I’m suppose to take a few rest days after that type of intense effort anyway.

Monday, Nov 19

I slept in. Well, I tried to sleep in, but now that I’m with my daughter sans-wife I am full of responsibilities and getting to sleep-in uninterrupted is usually not something that comes along with the territory. Alas, I was able to put in a nice little strength and mobility session before heading out for the day.

A modified Program Minimum

  • Warmup of a series of up- and down-dog + squats + hip bridges
  • 5 x 20 16kg double-armed kettlebell swings
  • 5 x 1L / 1R 16kg Turkish get-ups (one on each side)

A true Program Minimum would have included halos in the warm-up and a timed 10 x 10 session of swings. But it’s not really what I’m after.

If all goes well, I’ll catch some calisthenics work later in the day.

Tuesday, Nov 20

Another day of no running. Agh. But at least I was able to get some strength work in.

A modified Program Minimum

  • Warmup of up- and down-dog + halos + squats + hip bridges
  • 5 x 1010 single-armed 16kg kettlebell swings (10 on each side)
  • 1 x 40 double-armed 16kg kettlebell swings
  • 5 x 11 16kg Turkish get-ups (one on each side)

This is about all the time I had for workouts today.

Wednesday, Nov 21

Today I wanted to run about 7 miles steady and accomplish a minimum strength routine with kettlebells. The run didn’t go as planned, but the strength routine was great.

Easy Run at City Park

4.35 miles, ~8:45 min/mi pace. I ran up Esplanade into City Park and ran around until I developed stomach issues from eating too close to heading out. Oops.

The run was nice, but I wasn’t able to get into the groove I was hoping to achieve. New Orleans is full of obstacles and I was looking for a steady run. Maybe I’m too accustomed to the nice and easy paths of Brookhaven, White Rock and the treadmill?

But the scenery!

City Park, New Orleans LA

City Park, New Orleans LA

I believe part of my stomach issues were due to drinking Abita beer the night before. Something in their ingredients list does not agree with me. In fact, a few years ago I visited New Orleans with my wife and a bunch of friends and I was convinced the food was doing awful things to my GI system until one day I decided to skip the food and just drink and the same issues arose 20-30 minutes after the first Abita beer. Culprit identified.

Kettlebell Swings + Get-ups

To finish off the exercise day, swings + get-ups with a 16kg kettlebell.

  • 5 x 1010 single-armed swings 16kg
  • 5 x 11 get-ups 16kg

The single-armed work seems to be much more beneficial than double-armed swings. I also much prefer performing 10 on each side for five sets versus 10 sets of 10 as is done in Program Minimum. It’s just easier mentally.

Thursday, Nov 22

The goal today was just to get a decent run in and continue the streak of kettlebell swings and get-ups.

General Aerobic 5 Mile Run at City Park

5 miles. 42:44. 8:33 min/mi. This run was much, much better than yesterday. I had to use the restroom about 3.2 miles into the run. Luckily I was near an open restaurant.

The New Orleans Turkey Trot race was going on - I honestly thought it would be over before I got there and I ended up bandit running part of the course for about a mile and a half. Turned off the course just before the stadium finish. Do I feel bad about it? No. Should I? You are free to judge all you want.

Kettlebell Strength

  • 5 x 10L / 10R 16kg single-armed kettlebell swings
  • 3 x 1L / 1R 16kg Turkish get-ups

I would have completed 5 sets of get-ups had I not been so short for time.

Friday, Nov 23

No run today. Kinda tired from the last two days and I didn’t get the best sleep last night. A full modified Program Minimum routine should suffice.

Kettlebell Strength

  • Warmup
    • 5 x Reach to the sky and stretch
    • 5 x Up-down-dog switch
    • 3 x 5 squats
    • 3 x 10 halos
    • 3 x 5 bridges
  • 5 x 10L/10R single-armed kettlebell swings 16kg
  • 5 x 1L/1R get-ups 16kg

Saturday, Nov 24

Day OFF. I stayed in bed after lots of drinking the night before. I had other things to do, work most importantly, and not enough motivation to start any strength work today. I should have though – plenty of time and the kettlebell was sitting not more than 10 feet away from me for 4-5 hours. Ahh, some days a full day off is necessary. And this is suppose to be a rest week, right?


16kg kettlebell and yoga mat

Kettlebell Strength

I’m really proud of a 5-day consistency of strength work. I wish I had of run one or two more days, event if it was only for 3-4 miles a piece. Next week is the start of a 10-week base building phase. There will be lot’s of general aerobic zone 2 heart rate training over the next few months with some stair climb races mixed-in for fun. This should be a nice change of pace and a great set-up for next year’s training.