AND
OUR TRAINING:
My training in chronological order (below) for my own reference- or maybe for you if you are more serious in your training.
Note: As of Sept. 5, 2016 Shay has lowered her mile time again, to a fast 6:58 mile on the treadmill. She's had an impressive week running a mile on the treadmill at a fast 7:08 minute pace (Aug. 29), and on Aug. 31 she ran a personal best at the track in the quarter mile/400 meters at just 75 seconds (cutting 15 seconds off her former best!) She has been running two 400 meter intervals at about 90 seconds each with 3 minute rest between- and also running 1 or 2 miles a day on the treadmill.
Edward- September 5, I ran two 400 meters at 68.5 seconds (with 3 minute rest) and then ran five fairly fast 100's, a 200 meter and two 300 meters (48 and 46 seconds) followed by a 400 meter in 67 seconds. I think I had more energy and motivation to do this rather fast and strenuous workout partly because I met my friend, a news anchor and ran a little with him which was motivating. During the past week I concentrated on getting more running with 2 sub 7 minute miles almost daily. On Sept.3 I ran 5:07 minute mile pace for .82 miles on the treadmill (and I could've pushed it to a mile if I ran as hard as I did 2 weeks ago when I ran the mile at 5:15 minute pace). I also did some interval work like on Saturday, Sept. 3 when I ran two 400 meters (69 and 70 seconds) with just 3 minutes rest and two 300 meters at 48 second pace.
Sept. 11, 2016, Sunday I did my usual warm up (stretching at home, jog 2 laps, running exercises like bounds etc., and four semi-fast 100 meters). Then I did a slow 400 meters in 74 seconds just to further loosen up my legs which were rather tight. Then 8 minutes later I ran a 2:29 minute 800 meter (it would have been considerably faster but I had a strong headwind coming into the final 100 meters and I didn't use spikes). I finished with a semi-fast 165 meters.
On Tuesday I ran a couple of 2.3 miles on the treadmill at 6:39 minute mile pace.
Wednesday I did my usual warm up and ran a couple of 400 meters on the track and a slow 2:32 800 meters (I was being careful as I was feeling some tightness).
Friday, I ran 2.5 miles at 6:39 mile pace on the treadmill.
Sept. 18, Sunday I did my usual warm up and ran a slow 73 second 400 and 10 minutes later I ran a 2:28 800 meters. I finished with another 400 meter in 71 seconds.
Monday, being a rest day after interval workout, I was going to basically do nothing but I want to get more mileage in, so I ran a slow 6:39 mile pace for 3.2 miles on the treadmill. It seemed quite easy and I could have probably ran 5 miles or more at that pace.
Tuesday, Usual warm up at track with a little additional gradual sprint running as my legs were still tight and I wasn't sure if I should run- then I ran four 400 meters (70, 69, 69 and 71 seconds). I did these with 3 minute rests except the last one was 5 minutes as my legs were really tired).
Wednesday, I did my usual warm up at UNLV track. My legs were a little stiff/tight from yesterday's workout, so although today is my hard workout day I took it a little easy and just ran a 71 second 400 meter, 2:43 minute 800 meter and an easy 6:23 minute mile.with about 4 minute rest between each (and a 165 meters in 24 seconds).
Friday, I did my warm up and was going to run a fast 800 meters, but I met a potential coach who does more in shorter distance, speed area, and I decided to have him watch me run 400 meters (and got some tips from him). I then ran 400 meters in 63 seconds, and 12 minutes later I ran just under 69 seconds. After I ran two 165 meters in 24 seconds. I kind of wish I would have done more of a workout and ran the 800 meters, but I will be even more refreshed and time myself this Sunday morning.
Sept. 25, Sunday, Besides warm up and 100s, I ran three 400's (65, 68 and 69 seconds).
Tuesday, I ran three 300 meters (46, 47 and 48 seconds, and 165 meters in 24 seconds and a final short sprint after that (I was told by a Hispanic lady taking pictures for a sports magazine that I was "sooo fast" lol). After taking some pictures of me she said she and the black boxing coach she was with would come to watch me run on Saturday. I didn't really think I was running that quickly and that the other 6 boxers who were also doing sprints were maybe sprinting faster- but maybe not...
Oct. 1, Saturday, I ran in the Nevada Senior Games and took 1st place in the 200 meters and 400 meters. But my times were disappointingly slow (28.8 seconds and 1:02.4 minutes)
Oct. 4, Tuesday I ran the 800 meters in the Huntsman World Senior Games. I again got gold but finished in a slow 2:27.2 minutes (note; I wasn't able to warm up sufficiently as they kept postponing the time and I didn't get my final warm up in after doing nothing for over 20 minutes).
Thursday, I did my usual warm up with the four gradual increasing 100 meters, then the main workout of four 300 meters at 49 seconds each with about 2 minutes rest between (I ran 3 of them with a 32 year old former decathlete from Canada). 20 minutes later I ran 3.25 miles on the treadmill at 6:39 minute mile pace (note; I ran two slow 400 meters with walking in between to warm my legs up to run the 3.25 miles at the 6:39 minute mile pace).
Saturday, I ran the four 300 meters again with a little 2-3 minute rests between, except the last at 4 minutes. Despite only resting 1 day between and the vigorous workout 2 days ago (and the almost 4 miles of running on the treadmill) I ran 2 seconds faster on the first 2 at 47 and 47.5 seconds. The last 2 were 49 and 50 seconds. The last one was definitely very hard. Then I jogged about a mile with Christine and did my leg workout at the gym (but I didn't do the 3 miles as my legs felt quite stiff.
Oct. 10, Monday, I ran 3X300 meters (46, 47 and 49.5 seconds). It really hurt lol and I was very tired again on the last one. I rested about 12 minutes and then ran two 165 meters (on the front straight away part of the track). 24 and 24.5 seconds. Then, as usual, 15 minutes later I ran 3 miles on the treadmill at 6:39 minute mile pace.
NOTE: I only do a very short stretching routine of my own easy stretches (mostly just the ham and quad stretches), for about 7 minutes, but I've been often doing them twice a day.
Wednesday I ran a timed 400 meters in 62 seconds and then two 200's in 30 and 28 seconds with a new friend from Canada, Dan.
Oct. 14, 2016, Friday, I did all of my warm up, and started with my new trainer, Coach McDaniel. He had me work on some of my drills again, then I ran 2X30m (4.5 seconds), 2X40m (5.9 seconds) and a 60 meters in 7.9 seconds Then I did an interval workout of six 200 meters with about 2 minutes rest between each. The times ranged from about 29 to 32 seconds. I then jogged a mile on the track but my legs felt rather hammered so I stopped at that. However, I did go back and did my usual full body weight training and floor exercise routine, followed by a little stretching. I think I really need to learn and do some more stretching as I am not definitely not very flexible.
October 17, Monday, I did the full warm up routine including full stretching with coach helping me on my stretches and showing me some new ones (they actually hurt somewhat as I wasn't used to them, but I can definitely see how much more stretching I need to do as I'm very inflexible). Then I did the four gradual speed 100s, and then coach had me do some additional speed and rhythm drills and run a 30, 40, 50, 60 and 80 meter dash. My times were 4.4, 5.5 and 7.9 (didn't quite get the 80 meter time). So I'm apparently doing faster starts now as my times on Friday were slower at 4.5 for the 30 and 5.5 for the 40 meters. My legs actually didn't feel as springy as they did on Friday and I didn't have the easy speed at the top end like I did Friday (I think partly because I was feeling some after effect of the new partially forced stretching and new unaccustomed drills as I really wasn't used to it), but at least it's good that my starts were quicker and I at least was able to equal my 60 meter). Then I ran a 600 meters in 1:47 minutes, 400 in 71 seconds and 200 in 29 seconds?, and 100 in 14.4 seconds.
Wednesday I was feeling stiff and tight from Monday's workout. So I didn't run that fast in my 200 meters. I ran six 200 meters in 32, 29.5, 31, 30, 30 and 29.5 seconds.
Friday, I ran 30s, 40s and 50s (4.4, 5.7 and 6.88 seconds). Then I ran 300 meters in 45.3 seconds, 200 meters- 27.7, and a slow 100 meters in 13.9 seconds
Oct. 24, Monday, I ran 30 in 4.34, 40 in 5.6, 50 in 6.72 seconds (and about 7.8 seconds in the 60 meter- and he had thought I came across the 60 meters at about 7.6 seconds when I ran about 85 meters, but I'm just going to give myself a 7.8 seconds). What was surprising is that it was raining quite hard and coach wasn't even going to time me because of course the times would be slow on a wet track and while raining. But I still was able to run 4.38 seconds in the 30 meters and 6.72 seconds twice in the 50 meters (the first one I had a pretty good start but not quite the relaxation and form at the end, but the last one was a slower start and better and relaxed at the end- just wished I could have combined the best of both of those runs). We figure I may have been able to run about .2 seconds faster if the track was dry and not raining- and also I could probably cut off .2 to .3 seconds using starting blocks. So it's possible I could already be at world record time now for my age (from all the races of the past few years the best time in the 60 meters is 7.54 seconds and the best I can find in the 50 meters is 6.82 seconds (although I think the world record is just under 6.5 seconds). At any rate, if I can run just under 6.5 seconds in the 50 meters and 7.5 seconds in the 60 meters, I should be able to beat the world record in the 100 meters of 11.7 seconds. After, I ran six 150 meters- 22, 20.6, 21, 21.6, 22, 20.7 seconds (all in the rain). Then in the evening, I did my full weight training and 15 minutes on the bicycle.
1/26 Wednesday- Today I was very stiff and tight still from Monday's workout.. So to avoid injury I didn't push too fast as my legs were really tight as I was running. I did my four 100 meter strides and 2-30s and 2- 50 meters but I didn't time them as I was just being careful. I ran four 300 meters- the first was a very slow 52 seconds, then 49.5, 48 and 48. Then I ran two rather slow 150 meters in 23 seconds and 22.4 just to feel myself running at at least a 15 second per hundred pace that I need for the 400 meters now (and 16 seconds per 100 I'll need for the world record in the 800 meters at 2:08.minutes.After, I ran 1.5 miles of fartlek (jogging on the turns and about 17-16 second per hundred pace on the straight a ways).
1/28 Friday, I was still quite tight and a little stiff today too- but not as bad as Wednesday. I didn't have the quick spring in my legs that I usually do on Monday's when I've had full rest and recovery over the weekend. Anyway, we did the 2X30, 3X50 and 60 meters but my times were slow at 4.5, 6.9 and just 8 seconds on the 60 meters (although I really believe that even now with a few days rest, when my legs are springy lol and getting a good start using blocks that I could beat the world record of 7.54 seconds). After I ran ten 100 meters with just walking back to the start line as rest between each. The times varied from 13.35 to a very slow 15.08 (average of 14.34 seconds). Coach said that my times were faster than a lady student athlete's he's coaching with an average times of about 14.6 seconds for the 10X100 meter workouts who runs the 100 meters in 12.2 seconds but not as fast as the average for the guy who averages about 13.9 seconds who also trains with her and runs the 100 meters in 11.6 seconds. I definitely feel that if I was rested more that even now I could cut my average time for the 10 100s down to that average time (whether this is actually true or not that's how I feel and it gives me motivation).
June 6, 2018
WOW it's been almost 2 years since I posted here (and I've done minimal running and very few races because of nagging leg pulls/injuries, namely T-band in right leg/buttocks which just wouldn't go away). I now seem to be completely injury free and I've just began slowly training from about 2 weeks ago when I checked out my basic cardio fitness and legs by running at 10 mph (6 minute mile pace) on the treadmill for .8 miles). Even without running at all for months I am able to run around a 6 minute mile on the treadmill. The fastest I felt comfortable running that first day, without feeling a pull in the T-band, was 10.5 mph. Then in other workouts I ran in the parking lot, about .8 miles at 4:44 minutes and 4:42 minutes along with another 2 workouts just running slower and once running 1.6 miles.
Now, about 6 workouts later, yesterday I ran at 12.4 mph pace for .25 miles on the treadmill and 5:56 minute mile pace rather easily for .8 miles (with someone watching I could have pushed it for at least a mile. Today, June 6, I did my short stretching and finally went over to the track and jogged a quarter mile, did warm ups and ran several 100 meters at slow pace (around 12 mph pace..?) and a 200 meter in 40 seconds, a 400 meter in 82 seconds and a 800 meter in 3:12 minutes).
May 20, 2023
WOW again! I can't believe it's been almost a full 5 years again now. I recently started doing a little training towards possibly running in the Huntsman games (and Nevada Senior games) in October. I'm taking it very slowly because the reocurring theme has always been me training too much and trying to get my times down to quickly and then injuring myself. So I'm taking it slow and now after about a month I've gone from running a slow 6:57 treadmill mile to probably about a 6:10 minute mile (I just ran .8 miles at 6 minute mile pace). Today, I did my full gym routine and then ran at 4:48 minute mile pace for just .2 miles (last couple of weeks I ran it for .25 and then .27 and .28 miles). Then about 6 minutes later I ran at 6:39 mile pace for 1.52 miles. Also, I'm trying to stand as much as possible by using a tall stand when I'm using the computer etc. Shenteria and I continue to also play pickleball at least 3 or 4 times a week.
July 27, 2023 I again had some small ticky leg injuries- I had a small pull in my left calf and tightness/slight pull in my right leg and then a week ago a slight pull in my right quad- all of these were very minor because I stopped a lot quicker than I used to, so none of them lasted over a week. However, that did effectively cut out almost 3 weeks of training and then I couldn't train much for the 2 weeks from July 7 to 22nd while taking care of my grandsons. Also I should mention that for the last number of years my right sole (front pad) of my foot get's kind of swollen from the re-ocurring corn on the right side and even very small ones in the middle. But I soaked well and removed them last night and today felt great.
Finally, this week I'm back to where I was at the beginning of July with .7 miles at 6 minute mile pace on July 23 (could have done .8 like before). I also ran 7:30 mile pace for 2.2 miles July 24 just for slow milage, and 6:39 mile pace for 1.5 miles July 25, and today I actually ran faster than the 4:54 minutes I ran the .8 mile parking lot at the beginning of July, in just 4:39 minutes (which I ran with my friend Marty who came in at 5:13 minutes). My legs feel great and absolutely not even slight pulls or any tightness. Now I've just got to continue while being super careful to not get even slight injuries.
July 28, Friday I ran 2.25 miles at just 7:30 mile pace just to get some milage in and kind of as my rest day.
July 29, Saturday I ran .9 miles in the parking lot (at 5:15 one loop pace) and then because it was so hot (about 103 outside) I quickly ran into the gym and finished with 1.1 miles at 6:39 mile pace.
Dec. 5 to Dec. 30, 2023 I started slowly working out towards running in a possible meet in March (indoor mile, world record for 70 year olds is 5:29.6 which I will be in about 16 months). During these 3 weeks, I first just ran about a 7 minute mile pace on the treadmill, not super hard but quite hard. I might have only been able to run a 6:50 or at best 6:45 if I pushed it. At the end of this 3+ weeks, yesterday, December 29th I ran the aprox. .8 mile parking lot in 4:35 minutes which is probably about a 6 minute mile (possibly 5:55 in a competition with lots of rest and the adrenaline). So, my times have come down very quickly during this 3 and a half week period since about December 5th. I was first running about 5:25 in the parking lot. I, soon ran 6:39 minute mile on the treadmill, and on Dec. 26 I ran 6:39 minutes for 2 miles. I, also ran .8 miles at 6 minute mile pace about a week ago. I've ran a few 7.5 minute miles for 3.2 miles and ran several faster 5 minute mile pace for about a quarter of a mile on the treadmill. I also ran a couple of 230 meter plus meters in the parking lot (from 39 seconds down to about 33 seconds.
Of course, I've done my full gym workout twice a week. I will try to run the 5:30 minute treadmill mile tomorrow morning for hopefully at least .6 miles or longer (I ran it for .45 miles on Dec. 29th after I'd ran the 4:35 minute parking lot .8 miles). I should definitely be able to run 6 minute mile treadmill pace for a little over a mile now.
Jan. 2, 2024 Ran 5:30 minute mile pace for .63 miles on treadmill, and 12 minutes later I did 5 minute pace for .3 miles, then same again 5 minutes later for .26 miles
Jan. 3 (Wed). Ran 3,5 miles on treadmill at 7:30 minute pace (felt like a jog and could have done a couple more miles but felt tired because not use to running that many miles) and did full gym workout.
1/5 Ran 2.5 miles in parking lot at 5:30 minute per .8 miles (aprox. 7:20 minute pace) 1/6 ran .78 at 6:35 minute, walk .22 and 1.25 miles at 7:30 minutes on treadmill
1/7 Sunday I ran 6:35 minute pace for a mile on treadmill and did my full gym workout
1/9 Tuesday, I ran 5:30 mile pace for .6 miles on the treadmill and then two 4:48 minute pace for .27 and .25 miles I had thought I could do better.
1/10 I ran 5:24 minute pace in parking lot for 2.5 miles again (10:48 minutes at 1.6 miles) It was cold at 49 degrees but I ran in shorts and t-shirt 1/11 full gym workout
1/13 5:30 pace for .74 miles on treadmill, 12 minute rest and 4:48 minute mile for .27 miles and 6 minutes rest and 4:48 for .23 miles (ran close to exhaustion of legs)
1/14 ran four .8 mile parking lots (3.2 miles in 23.19 minutes). NOTE: parking lot might only be .77 miles..? 1/15 Full gym workout (bike 12 & 14 level for 4.68 miles)
1/17 Wed. ran parking lot in 4:38 minutes (which was rather disappointing as I was expecting under 4:30). But I did run 4:48 for .33 miles on treadmill followed by .26 miles
1/18 Jogged 2 miles in 14:12 minutes (parking lot 2.5 times) 1/19 Full gym, .4 miles at 5:30, .33 at 4:48 and .26
1/20 Sunday 5:30 for .66 miles, 4:48 for .3 and .26 miles, then almost 2 miles at slow 7:30 pace
1/22 Tuesday 4:38 minutes for parking lot and 4:48 for .25 miles on treadmill and full gym
1/24 Thursday Went to UNLV track ran 400 meters at 80 seconds then 200 meters at 37 seconds, then 800 meters at 3:11 and 400 meters again at 80 seconds. Felt slight pull on left calf from running the 200 meter with another runner so I rested for 3 days.
1/27 Sat. floor exercises 1/28 Sun. gym and 1 mile treadmill at 6 minute pace and 2.75 miles at 7:30 pace (was careful with calf so I didn't run faster paces, but it feels ok
1/30 Tues. Parking lot 4:35 minutes and 2.25 miles at 6:58 minutes on treadmill Thurs. Gym and .6 at 5:30 minutes and .28 and .25 at 4:48 minutes on treadmill
2/3 Sat. Ran at UNLV track 400 m. at 90 seconds, 800 at 3:07, 400 at 77 seconds, 1 mile at 7:27 and continued another 1/2 mile at 3:55 minutes (1.5 miles total)
2/5 Monday Ran 5K at 6:58 minute pace on treadmill and then did full gym workout 2/6 Tuesday, Ran 4 miles at 7:30 minute pace on treadmill (just to get even some easy miles in, quite sure I could have ran a full 10K at this pace). 2/8 Thursday, ran 4:48 minute pace for .25 miles for 5 times (5 min. breaks), then 6:35 for 1.25 miles
2/10 Saturday Ran 5:30 for .74 miles (was disappointed I didn't beat my 4 week before record) and did gym
2/13 2 miles at 6:35 minute pace treadmill,,, disappointed that after 3 days I wasn't able to make a record and do at least 5K or 4 miles.
2/14 Wednesday Did gym at about 80% to not be too tired for running at UNLV tomorrow. 2/15 started running on track but felt slight pull on right from thigh so only jogged
2/16 Friday Did warm ups (including 10 minutes on bike/treadmill). then just 1.35 miles at 6:35 because I felt leg-pull again- kind of discouraging and bad on my motivation.
3/2 Saturday, my leg is fully healed (and I'm over a rare cold that kept me from training too). So, today I ran again (6:35 minute for 1.75 miles).
3/3 Did full gym routine- and as usual 4.75 miles on bike in 15 minutes- 12 to 14 level. 3/4 Monday ran 1.6 miles at 6:35 minute mile pace 3/6 Ran 1.77 miles at 6:35 pace
3/7 Wednesday did full gym and bike 3/8 ran 2 parking lots (1.6 miles in 11:04). 3/10 Sunday- full gym (and 4.6 miles on stationary bike).
3/11 Monday ran 2 miles on treadmill at 6:35 mile pace 3/13 Wed. gym and bike (4.75 miles 12 & 14 level) 3/15 Friday 1.35 miles at 6:35 pace
3/17 Sunday gym and 4:39 parking lot (just getting back to where I was over a month ago...). hope to run the 5:30 mile on treadmill at least .74 miles again on Tuesday
3/19 Tuesday I ran just 1.35 miles at 6:35 mile pace (a little disappointed as I'm not nearly in as good a shape as I was well over a month ago
3/23 Saturday I ran at the Mesquite Senior games 1500 meters in 6:02 for gold, but I was very disappointed with the time. So, just as we were about to leave I asked to run in the 50 meters and not only got gold, but ran in 7.5 seconds which puts me 3rd in the world this year (although just the beginning) and 23rd in world for 2023
3/24 did gym 3/25 Monday, I ran 6:35 minutes for 1.4 miles on treadmill 3/25 I ran 400 m. in 76 seconds and 2 slow 100s in the 15s and 16s and a few running start 50s
3/27 Wednesday did most of floor exercises (and mirror) and a little running in parking lot 33 seconds in 280 m 3/28 Thurs. Ran 1.8 miles on treadmill at 6:35 minutes/3
3/30 Saturday ran three .25 miles at 5 and 4:48 minute pace and then 5:30 minutes for .5 miles Sunday 3/ 31 gym 1.4 miles at 6:35 minutes
4/2 Tuesday Two slow 100s in 15s and two 200s 32 seconds and 400 in 75 seconds (I was careful as my right thigh felt it could have easily got pulled)- and 1.1 at 6:35
5/24/2024 Starting 1 year plan today (which will also include starting jiujitsu in 2 weeks). It's been about 2 months since I was really able to run (pulled leg muscles at end of March) and a month in Europe. I ran 1.25 miles at 7:30 minute mile pace.
5/25 to 6/2/24 Past week been running 7:30 pace for 2 miles, 2.5 miles and then on 6/2 Sunday, I ran 5K at 7:30 minute mile pace (getting miles in).
6/3 Monday I ran 6:58 for 1.35 miles and 1 minute later did 1.8 miles at 7:30 minutes.
6/4/24 Tuesday Ran .8 mile parking lot in 5:10 minutes, then 1.5 miles treadmill at 7:30 minutes w/200 meter rest and .7 miles at 6:35 minutes
6/5 Wed. Gym 4.88 miles on bike at 12 & 14 levels 6/6 Wed. 1 mile at 7:30 pace and decide to stop (learning to be very careful, this time with my right hip), The fastest speed I'm doing is just 11.4 mph for 100 meters to get legs ready for longer runs (before I got up to 13.3 or 13.5 mph). 6/6 Did first pool workout?
6/7 Friday My right hip felt good today- Ran 6;35 minute pace for 1 mile on treadmill, and then 2.5 miles at 7:30 minute pace
6/8 Sat. ran 5k at 7:30 minute pace 6/9 Sunday Gym workout with 4.94 miles on bike in 15 minutes. So, I got about 14 miles of running in this week.
6/10 Mon. 3.25 mile/7:30 pace 6/11 Tues. 6:35 pace for 1 mile and 7:30/2miles 6/12 Wed. AM 6:35/1.25 miles and 7:30/2.5 miles and Gym at night (2 workouts!).
6/13 Thursday 7:30 pace/2.5 miles & later Pool workout 6/16 Saturday 2.75 miles/7:30 pace
6/16 Sunday Gym (bike 5.1 miles/7:30 pace) 6/18 Tuesday pool workout for about an hour
6/19 Wednesday Gym (bike 5.1 miles at 12 & 14 level for 15 minutes) 6/20 Thursday 5K at 7:30 pace on treadmill
6/22 Saturday 1.5 miles/6:35 and 2 minutes later 1.5 miles/7:30 (only stopped from feeling small sensation in right T-band which now usually only comes when fatigued).
7 hours later at 8 PM pool, an hour of various movements (pushes, pulls, running, kicking, punching, twisting and swimming etc.) & stretched before each of my 2 workouts today as I also did on Thursday and about every other day.
6/23 Sun Gym (5.03 miles/15 minutes/12 and 14 levels). also was very strong on all exercises (chin ups 25 etc.) and exceptionally quick with punches from pool workouts.
6/25 Tuesday Being careful with right calf muscle pull, did 5.1 miles on bike and pool workout in evening
6/26 Wed. gym and 5.1 miles on bike 6/27 Thurs. pool workout NOTE: I've been stretching at least daily and sometimes twice a day and getting alot more flexible
6/29 Saturday Did Jiujitsu lesson and 20 minutes private w/teacher testing my speed and strength to avoid getting taken down etc.(pulled my chest/rib muscles)
7/1 Monday did 5.04 miles on bike 7/2 Tuesday 5.15 mile bike 7/3 Wednesday Bike 5.1 miles 7/5 Fri 5.05 bike miles (80% healed chest & back pull and calf 100%)
7/7 Sunday Full gym but couldn't do pullups or full weights above head and jumping because of remaining chest pulls 7/8 Monday did pool workout 80% due to chest pull
7/9 Tuesday Bike 5.22 miles 7/10 Wed. Full gym except pullups and full jumps 7/11 Thursday 7 min. intense bike and just under 2 miles at 7:30 mile pace
7/13 Saturday 7 min bike warmup etc. and 1.12 miles at 6:35 mile pace Sunday full gym, bike 5 miles
7/15 Monday 5k at 7:30 Wednesday 7/17 1.4 miles at 6:35 Thurs. 7/18 3.25 miles at 7:30 pace- very easy and could have done 3 more miles but had appointment
7/19 Friday 1.5 miles at 6:35 Saturday 7/20 3.6 miles at 7:30 pace Sunday 7/21 gym and 5 miles on bike
7/22 Monday 1.8 miles at 6:35 pace 7/23 Tuesday 3.8 miles at 7:30 pace (felt I could have ran even 10 miles at that pace but being careful not to irritate T-band right hip, and using inverter board and hanging on bar to alleviate) 7/23 Wednesday Gym- 7 min bike warmup and 1 mile jog (slightly pulled left thigh somehow)
7/26 Friday 1.55 miles at 6:35 pace and 2 miles at 7:30 pace (was pleasantly surprised that my left thigh seemed fine). 7/27 Saturday 2.7 miles at 7:30 pace
7/28 Sunday 2.1 miles/6:35 pace and full gym 7/29 Monday 4 miles/7:30 pace Being careful with right hip side by hanging and vertical board- everything is very good 7/30 Tuesday Ran 6 minute pace for .6 miles which was all I could do being a little tired- then 2.5 miles at 7:30 pace 7/31 Wednesday did fully gym and 12 min. bicycle
8/2 Friday Ran 6:35 pace for 2.5 miles and 5:30 pace for .41 miles 8/4 Sunday Gym and bike 5.02 miles (tried running but felt something in left calf)
8/5 Monday Ran 5:30 pace for .53 miles and then 6:35 pace for 2.3 miles Tuesday just did 4.5 miles on bike at 12 level being careful with left calf although it's very minor
8/7 Wednesday Ran 5:30 pace for .55 miles and 6:35 pace for 1.35 miles (was a little disappointed, had wanted to do at least .7 miles).
8/8 Thursday Did a 30 minute hard pool workout- four 60 second runs, and martial arts etc. 7:30 pace/4 miles (was very easy and could have done a few more miles)
8/9 Friday Ran 2 laps parking lot in 11:49 minutes 8/10 Saturday I felt very strong/fast, and amazingly I ran 5:30 minute pace for 1.52 miles and 6:35 for 1 mile
8/11 Sunday Gym and 4.7 miles on bike at 12 and 14 level 8/12 Monday Hard morning pool workout- 3 fast for 70 seconds like 400 meters, 2 faster for 30 sec. and 1 fastest for 15 sec., then 2 miles in parking lot at 14:05 minutes (5:43 first lap, 2 laps in 11;21 and 14:05 at 2 miles.
8/13 Tuesday 4 miles/7:30 pace (easy, rest day). 8/14 Full gym- was tired (maybe still feeling effects of running 1.5 miles at 5:30), and just ran .56 miles at 5:30 minute pace
8/15 Thursday Did 30 minute pool workout and ran 2 laps (1.6 miles) in the parking lot in 11:09 minutes (first mile 7:09).
8/17 Saturday .5 miles at 5:30 and 1 mile at 6:35 8/18 Gym and ?? 8/19 Monday Pool workout and 1.6 miles parking lot in 10:42 minutesT
8/20 Tuesday 3.25 miles/7:30 on treadmill 8/21 Gym and two .25 miles at 4:54 minute pace 8/22 Pool & bike 4.4 miles/12 & 14 level (because right upper inner slight pull)
8/24 Saturday track two 200s slow 41 seconds 8/25 Sunday gym and bicycle 4.9 miles Monday pool and 2 miles, parking lot in 13:32 minutes
8/27 Wednesday gym (bike 4.7 miles) 8/28 Thursday Pool workout and 2 miles parking lot in 10:45 Friday- 2.1 miles/6:35 minute miles on treadmill
Saturday 2.25 miles at 7:30 minute pace on treadmill 9/1 Sunday Gym no running and just 7 minutes easy bike Monday Just pool workout (left inner thigh still slight pull)
9/1 Sunday Gym (4.7 miles bike), Monday Just pool workout again, Tuesday 2 miles at 7:30 minute pace 9/4 Wednesday Gym
9/7/24 Saturday 4:45 parking lot .8 miles and 1.7 miles at 6:35 pace on treadmill Sunday Gym 4.9 miles bike
9/9 Monday Pool great workout (includes 3- 70 second bursts, 2- 32 sec and 2- 15 sec along with jujitsu type and kick boxing moves)
Tuesday Ran 10:35 minute for 1.6 miles parking lot Wednesday Gym increased 20 pounds on leg lifts front and back (150 pounds each)
Thursday Good pool workout and 2 miles on treadmill at 7:30 minute pace
Tuesday September 17, 2024 Gym (still be careful on my badly stubbed toe joint). Wednesday 9/18 Pool workout and 1.6 miles in 10:28 in parking lot
.
OUR TRAINING:
My training in chronological order (below) for my own reference- or maybe for you if you are more serious in your training.
Note: As of Sept. 5, 2016 Shay has lowered her mile time again, to a fast 6:58 mile on the treadmill. She's had an impressive week running a mile on the treadmill at a fast 7:08 minute pace (Aug. 29), and on Aug. 31 she ran a personal best at the track in the quarter mile/400 meters at just 75 seconds (cutting 15 seconds off her former best!) She has been running two 400 meter intervals at about 90 seconds each with 3 minute rest between- and also running 1 or 2 miles a day on the treadmill.
Edward- September 5, I ran two 400 meters at 68.5 seconds (with 3 minute rest) and then ran five fairly fast 100's, a 200 meter and two 300 meters (48 and 46 seconds) followed by a 400 meter in 67 seconds. I think I had more energy and motivation to do this rather fast and strenuous workout partly because I met my friend, a news anchor and ran a little with him which was motivating. During the past week I concentrated on getting more running with 2 sub 7 minute miles almost daily. On Sept.3 I ran 5:07 minute mile pace for .82 miles on the treadmill (and I could've pushed it to a mile if I ran as hard as I did 2 weeks ago when I ran the mile at 5:15 minute pace). I also did some interval work like on Saturday, Sept. 3 when I ran two 400 meters (69 and 70 seconds) with just 3 minutes rest and two 300 meters at 48 second pace.
Sept. 11, 2016, Sunday I did my usual warm up (stretching at home, jog 2 laps, running exercises like bounds etc., and four semi-fast 100 meters). Then I did a slow 400 meters in 74 seconds just to further loosen up my legs which were rather tight. Then 8 minutes later I ran a 2:29 minute 800 meter (it would have been considerably faster but I had a strong headwind coming into the final 100 meters and I didn't use spikes). I finished with a semi-fast 165 meters.
On Tuesday I ran a couple of 2.3 miles on the treadmill at 6:39 minute mile pace.
Wednesday I did my usual warm up and ran a couple of 400 meters on the track and a slow 2:32 800 meters (I was being careful as I was feeling some tightness).
Friday, I ran 2.5 miles at 6:39 mile pace on the treadmill.
Sept. 18, Sunday I did my usual warm up and ran a slow 73 second 400 and 10 minutes later I ran a 2:28 800 meters. I finished with another 400 meter in 71 seconds.
Monday, being a rest day after interval workout, I was going to basically do nothing but I want to get more mileage in, so I ran a slow 6:39 mile pace for 3.2 miles on the treadmill. It seemed quite easy and I could have probably ran 5 miles or more at that pace.
Tuesday, Usual warm up at track with a little additional gradual sprint running as my legs were still tight and I wasn't sure if I should run- then I ran four 400 meters (70, 69, 69 and 71 seconds). I did these with 3 minute rests except the last one was 5 minutes as my legs were really tired).
Wednesday, I did my usual warm up at UNLV track. My legs were a little stiff/tight from yesterday's workout, so although today is my hard workout day I took it a little easy and just ran a 71 second 400 meter, 2:43 minute 800 meter and an easy 6:23 minute mile.with about 4 minute rest between each (and a 165 meters in 24 seconds).
Friday, I did my warm up and was going to run a fast 800 meters, but I met a potential coach who does more in shorter distance, speed area, and I decided to have him watch me run 400 meters (and got some tips from him). I then ran 400 meters in 63 seconds, and 12 minutes later I ran just under 69 seconds. After I ran two 165 meters in 24 seconds. I kind of wish I would have done more of a workout and ran the 800 meters, but I will be even more refreshed and time myself this Sunday morning.
Sept. 25, Sunday, Besides warm up and 100s, I ran three 400's (65, 68 and 69 seconds).
Tuesday, I ran three 300 meters (46, 47 and 48 seconds, and 165 meters in 24 seconds and a final short sprint after that (I was told by a Hispanic lady taking pictures for a sports magazine that I was "sooo fast" lol). After taking some pictures of me she said she and the black boxing coach she was with would come to watch me run on Saturday. I didn't really think I was running that quickly and that the other 6 boxers who were also doing sprints were maybe sprinting faster- but maybe not...
Oct. 1, Saturday, I ran in the Nevada Senior Games and took 1st place in the 200 meters and 400 meters. But my times were disappointingly slow (28.8 seconds and 1:02.4 minutes)
Oct. 4, Tuesday I ran the 800 meters in the Huntsman World Senior Games. I again got gold but finished in a slow 2:27.2 minutes (note; I wasn't able to warm up sufficiently as they kept postponing the time and I didn't get my final warm up in after doing nothing for over 20 minutes).
Thursday, I did my usual warm up with the four gradual increasing 100 meters, then the main workout of four 300 meters at 49 seconds each with about 2 minutes rest between (I ran 3 of them with a 32 year old former decathlete from Canada). 20 minutes later I ran 3.25 miles on the treadmill at 6:39 minute mile pace (note; I ran two slow 400 meters with walking in between to warm my legs up to run the 3.25 miles at the 6:39 minute mile pace).
Saturday, I ran the four 300 meters again with a little 2-3 minute rests between, except the last at 4 minutes. Despite only resting 1 day between and the vigorous workout 2 days ago (and the almost 4 miles of running on the treadmill) I ran 2 seconds faster on the first 2 at 47 and 47.5 seconds. The last 2 were 49 and 50 seconds. The last one was definitely very hard. Then I jogged about a mile with Christine and did my leg workout at the gym (but I didn't do the 3 miles as my legs felt quite stiff.
Oct. 10, Monday, I ran 3X300 meters (46, 47 and 49.5 seconds). It really hurt lol and I was very tired again on the last one. I rested about 12 minutes and then ran two 165 meters (on the front straight away part of the track). 24 and 24.5 seconds. Then, as usual, 15 minutes later I ran 3 miles on the treadmill at 6:39 minute mile pace.
NOTE: I only do a very short stretching routine of my own easy stretches (mostly just the ham and quad stretches), for about 7 minutes, but I've been often doing them twice a day.
Wednesday I ran a timed 400 meters in 62 seconds and then two 200's in 30 and 28 seconds with a new friend from Canada, Dan.
Oct. 14, 2016, Friday, I did all of my warm up, and started with my new trainer, Coach McDaniel. He had me work on some of my drills again, then I ran 2X30m (4.5 seconds), 2X40m (5.9 seconds) and a 60 meters in 7.9 seconds Then I did an interval workout of six 200 meters with about 2 minutes rest between each. The times ranged from about 29 to 32 seconds. I then jogged a mile on the track but my legs felt rather hammered so I stopped at that. However, I did go back and did my usual full body weight training and floor exercise routine, followed by a little stretching. I think I really need to learn and do some more stretching as I am not definitely not very flexible.
October 17, Monday, I did the full warm up routine including full stretching with coach helping me on my stretches and showing me some new ones (they actually hurt somewhat as I wasn't used to them, but I can definitely see how much more stretching I need to do as I'm very inflexible). Then I did the four gradual speed 100s, and then coach had me do some additional speed and rhythm drills and run a 30, 40, 50, 60 and 80 meter dash. My times were 4.4, 5.5 and 7.9 (didn't quite get the 80 meter time). So I'm apparently doing faster starts now as my times on Friday were slower at 4.5 for the 30 and 5.5 for the 40 meters. My legs actually didn't feel as springy as they did on Friday and I didn't have the easy speed at the top end like I did Friday (I think partly because I was feeling some after effect of the new partially forced stretching and new unaccustomed drills as I really wasn't used to it), but at least it's good that my starts were quicker and I at least was able to equal my 60 meter). Then I ran a 600 meters in 1:47 minutes, 400 in 71 seconds and 200 in 29 seconds?, and 100 in 14.4 seconds.
Wednesday I was feeling stiff and tight from Monday's workout. So I didn't run that fast in my 200 meters. I ran six 200 meters in 32, 29.5, 31, 30, 30 and 29.5 seconds.
Friday, I ran 30s, 40s and 50s (4.4, 5.7 and 6.88 seconds). Then I ran 300 meters in 45.3 seconds, 200 meters- 27.7, and a slow 100 meters in 13.9 seconds
Oct. 24, Monday, I ran 30 in 4.34, 40 in 5.6, 50 in 6.72 seconds (and about 7.8 seconds in the 60 meter- and he had thought I came across the 60 meters at about 7.6 seconds when I ran about 85 meters, but I'm just going to give myself a 7.8 seconds). What was surprising is that it was raining quite hard and coach wasn't even going to time me because of course the times would be slow on a wet track and while raining. But I still was able to run 4.38 seconds in the 30 meters and 6.72 seconds twice in the 50 meters (the first one I had a pretty good start but not quite the relaxation and form at the end, but the last one was a slower start and better and relaxed at the end- just wished I could have combined the best of both of those runs). We figure I may have been able to run about .2 seconds faster if the track was dry and not raining- and also I could probably cut off .2 to .3 seconds using starting blocks. So it's possible I could already be at world record time now for my age (from all the races of the past few years the best time in the 60 meters is 7.54 seconds and the best I can find in the 50 meters is 6.82 seconds (although I think the world record is just under 6.5 seconds). At any rate, if I can run just under 6.5 seconds in the 50 meters and 7.5 seconds in the 60 meters, I should be able to beat the world record in the 100 meters of 11.7 seconds. After, I ran six 150 meters- 22, 20.6, 21, 21.6, 22, 20.7 seconds (all in the rain). Then in the evening, I did my full weight training and 15 minutes on the bicycle.
1/26 Wednesday- Today I was very stiff and tight still from Monday's workout.. So to avoid injury I didn't push too fast as my legs were really tight as I was running. I did my four 100 meter strides and 2-30s and 2- 50 meters but I didn't time them as I was just being careful. I ran four 300 meters- the first was a very slow 52 seconds, then 49.5, 48 and 48. Then I ran two rather slow 150 meters in 23 seconds and 22.4 just to feel myself running at at least a 15 second per hundred pace that I need for the 400 meters now (and 16 seconds per 100 I'll need for the world record in the 800 meters at 2:08.minutes.After, I ran 1.5 miles of fartlek (jogging on the turns and about 17-16 second per hundred pace on the straight a ways).
1/28 Friday, I was still quite tight and a little stiff today too- but not as bad as Wednesday. I didn't have the quick spring in my legs that I usually do on Monday's when I've had full rest and recovery over the weekend. Anyway, we did the 2X30, 3X50 and 60 meters but my times were slow at 4.5, 6.9 and just 8 seconds on the 60 meters (although I really believe that even now with a few days rest, when my legs are springy lol and getting a good start using blocks that I could beat the world record of 7.54 seconds). After I ran ten 100 meters with just walking back to the start line as rest between each. The times varied from 13.35 to a very slow 15.08 (average of 14.34 seconds). Coach said that my times were faster than a lady student athlete's he's coaching with an average times of about 14.6 seconds for the 10X100 meter workouts who runs the 100 meters in 12.2 seconds but not as fast as the average for the guy who averages about 13.9 seconds who also trains with her and runs the 100 meters in 11.6 seconds. I definitely feel that if I was rested more that even now I could cut my average time for the 10 100s down to that average time (whether this is actually true or not that's how I feel and it gives me motivation).
June 6, 2018
WOW it's been almost 2 years since I posted here (and I've done minimal running and very few races because of nagging leg pulls/injuries, namely T-band in right leg/buttocks which just wouldn't go away). I now seem to be completely injury free and I've just began slowly training from about 2 weeks ago when I checked out my basic cardio fitness and legs by running at 10 mph (6 minute mile pace) on the treadmill for .8 miles). Even without running at all for months I am able to run around a 6 minute mile on the treadmill. The fastest I felt comfortable running that first day, without feeling a pull in the T-band, was 10.5 mph. Then in other workouts I ran in the parking lot, about .8 miles at 4:44 minutes and 4:42 minutes along with another 2 workouts just running slower and once running 1.6 miles.
Now, about 6 workouts later, yesterday I ran at 12.4 mph pace for .25 miles on the treadmill and 5:56 minute mile pace rather easily for .8 miles (with someone watching I could have pushed it for at least a mile. Today, June 6, I did my short stretching and finally went over to the track and jogged a quarter mile, did warm ups and ran several 100 meters at slow pace (around 12 mph pace..?) and a 200 meter in 40 seconds, a 400 meter in 82 seconds and a 800 meter in 3:12 minutes).
May 20, 2023
WOW again! I can't believe it's been almost a full 5 years again now. I recently started doing a little training towards possibly running in the Huntsman games (and Nevada Senior games) in October. I'm taking it very slowly because the reocurring theme has always been me training too much and trying to get my times down to quickly and then injuring myself. So I'm taking it slow and now after about a month I've gone from running a slow 6:57 treadmill mile to probably about a 6:10 minute mile (I just ran .8 miles at 6 minute mile pace). Today, I did my full gym routine and then ran at 4:48 minute mile pace for just .2 miles (last couple of weeks I ran it for .25 and then .27 and .28 miles). Then about 6 minutes later I ran at 6:39 mile pace for 1.52 miles. Also, I'm trying to stand as much as possible by using a tall stand when I'm using the computer etc. Shenteria and I continue to also play pickleball at least 3 or 4 times a week.
July 27, 2023 I again had some small ticky leg injuries- I had a small pull in my left calf and tightness/slight pull in my right leg and then a week ago a slight pull in my right quad- all of these were very minor because I stopped a lot quicker than I used to, so none of them lasted over a week. However, that did effectively cut out almost 3 weeks of training and then I couldn't train much for the 2 weeks from July 7 to 22nd while taking care of my grandsons. Also I should mention that for the last number of years my right sole (front pad) of my foot get's kind of swollen from the re-ocurring corn on the right side and even very small ones in the middle. But I soaked well and removed them last night and today felt great.
Finally, this week I'm back to where I was at the beginning of July with .7 miles at 6 minute mile pace on July 23 (could have done .8 like before). I also ran 7:30 mile pace for 2.2 miles July 24 just for slow milage, and 6:39 mile pace for 1.5 miles July 25, and today I actually ran faster than the 4:54 minutes I ran the .8 mile parking lot at the beginning of July, in just 4:39 minutes (which I ran with my friend Marty who came in at 5:13 minutes). My legs feel great and absolutely not even slight pulls or any tightness. Now I've just got to continue while being super careful to not get even slight injuries.
July 28, Friday I ran 2.25 miles at just 7:30 mile pace just to get some milage in and kind of as my rest day.
July 29, Saturday I ran .9 miles in the parking lot (at 5:15 one loop pace) and then because it was so hot (about 103 outside) I quickly ran into the gym and finished with 1.1 miles at 6:39 mile pace.
Dec. 5 to Dec. 30, 2023 I started slowly working out towards running in a possible meet in March (indoor mile, world record for 70 year olds is 5:29.6 which I will be in about 16 months). During these 3 weeks, I first just ran about a 7 minute mile pace on the treadmill, not super hard but quite hard. I might have only been able to run a 6:50 or at best 6:45 if I pushed it. At the end of this 3+ weeks, yesterday, December 29th I ran the aprox. .8 mile parking lot in 4:35 minutes which is probably about a 6 minute mile (possibly 5:55 in a competition with lots of rest and the adrenaline). So, my times have come down very quickly during this 3 and a half week period since about December 5th. I was first running about 5:25 in the parking lot. I, soon ran 6:39 minute mile on the treadmill, and on Dec. 26 I ran 6:39 minutes for 2 miles. I, also ran .8 miles at 6 minute mile pace about a week ago. I've ran a few 7.5 minute miles for 3.2 miles and ran several faster 5 minute mile pace for about a quarter of a mile on the treadmill. I also ran a couple of 230 meter plus meters in the parking lot (from 39 seconds down to about 33 seconds.
Of course, I've done my full gym workout twice a week. I will try to run the 5:30 minute treadmill mile tomorrow morning for hopefully at least .6 miles or longer (I ran it for .45 miles on Dec. 29th after I'd ran the 4:35 minute parking lot .8 miles). I should definitely be able to run 6 minute mile treadmill pace for a little over a mile now.
Jan. 2, 2024 Ran 5:30 minute mile pace for .63 miles on treadmill, and 12 minutes later I did 5 minute pace for .3 miles, then same again 5 minutes later for .26 miles
Jan. 3 (Wed). Ran 3,5 miles on treadmill at 7:30 minute pace (felt like a jog and could have done a couple more miles but felt tired because not use to running that many miles) and did full gym workout.
1/5 Ran 2.5 miles in parking lot at 5:30 minute per .8 miles (aprox. 7:20 minute pace) 1/6 ran .78 at 6:35 minute, walk .22 and 1.25 miles at 7:30 minutes on treadmill
1/7 Sunday I ran 6:35 minute pace for a mile on treadmill and did my full gym workout
1/9 Tuesday, I ran 5:30 mile pace for .6 miles on the treadmill and then two 4:48 minute pace for .27 and .25 miles I had thought I could do better.
1/10 I ran 5:24 minute pace in parking lot for 2.5 miles again (10:48 minutes at 1.6 miles) It was cold at 49 degrees but I ran in shorts and t-shirt 1/11 full gym workout
1/13 5:30 pace for .74 miles on treadmill, 12 minute rest and 4:48 minute mile for .27 miles and 6 minutes rest and 4:48 for .23 miles (ran close to exhaustion of legs)
1/14 ran four .8 mile parking lots (3.2 miles in 23.19 minutes). NOTE: parking lot might only be .77 miles..? 1/15 Full gym workout (bike 12 & 14 level for 4.68 miles)
1/17 Wed. ran parking lot in 4:38 minutes (which was rather disappointing as I was expecting under 4:30). But I did run 4:48 for .33 miles on treadmill followed by .26 miles
1/18 Jogged 2 miles in 14:12 minutes (parking lot 2.5 times) 1/19 Full gym, .4 miles at 5:30, .33 at 4:48 and .26
1/20 Sunday 5:30 for .66 miles, 4:48 for .3 and .26 miles, then almost 2 miles at slow 7:30 pace
1/22 Tuesday 4:38 minutes for parking lot and 4:48 for .25 miles on treadmill and full gym
1/24 Thursday Went to UNLV track ran 400 meters at 80 seconds then 200 meters at 37 seconds, then 800 meters at 3:11 and 400 meters again at 80 seconds. Felt slight pull on left calf from running the 200 meter with another runner so I rested for 3 days.
1/27 Sat. floor exercises 1/28 Sun. gym and 1 mile treadmill at 6 minute pace and 2.75 miles at 7:30 pace (was careful with calf so I didn't run faster paces, but it feels ok
1/30 Tues. Parking lot 4:35 minutes and 2.25 miles at 6:58 minutes on treadmill Thurs. Gym and .6 at 5:30 minutes and .28 and .25 at 4:48 minutes on treadmill
2/3 Sat. Ran at UNLV track 400 m. at 90 seconds, 800 at 3:07, 400 at 77 seconds, 1 mile at 7:27 and continued another 1/2 mile at 3:55 minutes (1.5 miles total)
2/5 Monday Ran 5K at 6:58 minute pace on treadmill and then did full gym workout 2/6 Tuesday, Ran 4 miles at 7:30 minute pace on treadmill (just to get even some easy miles in, quite sure I could have ran a full 10K at this pace). 2/8 Thursday, ran 4:48 minute pace for .25 miles for 5 times (5 min. breaks), then 6:35 for 1.25 miles
2/10 Saturday Ran 5:30 for .74 miles (was disappointed I didn't beat my 4 week before record) and did gym
2/13 2 miles at 6:35 minute pace treadmill,,, disappointed that after 3 days I wasn't able to make a record and do at least 5K or 4 miles.
2/14 Wednesday Did gym at about 80% to not be too tired for running at UNLV tomorrow. 2/15 started running on track but felt slight pull on right from thigh so only jogged
2/16 Friday Did warm ups (including 10 minutes on bike/treadmill). then just 1.35 miles at 6:35 because I felt leg-pull again- kind of discouraging and bad on my motivation.
3/2 Saturday, my leg is fully healed (and I'm over a rare cold that kept me from training too). So, today I ran again (6:35 minute for 1.75 miles).
3/3 Did full gym routine- and as usual 4.75 miles on bike in 15 minutes- 12 to 14 level. 3/4 Monday ran 1.6 miles at 6:35 minute mile pace 3/6 Ran 1.77 miles at 6:35 pace
3/7 Wednesday did full gym and bike 3/8 ran 2 parking lots (1.6 miles in 11:04). 3/10 Sunday- full gym (and 4.6 miles on stationary bike).
3/11 Monday ran 2 miles on treadmill at 6:35 mile pace 3/13 Wed. gym and bike (4.75 miles 12 & 14 level) 3/15 Friday 1.35 miles at 6:35 pace
3/17 Sunday gym and 4:39 parking lot (just getting back to where I was over a month ago...). hope to run the 5:30 mile on treadmill at least .74 miles again on Tuesday
3/19 Tuesday I ran just 1.35 miles at 6:35 mile pace (a little disappointed as I'm not nearly in as good a shape as I was well over a month ago
3/23 Saturday I ran at the Mesquite Senior games 1500 meters in 6:02 for gold, but I was very disappointed with the time. So, just as we were about to leave I asked to run in the 50 meters and not only got gold, but ran in 7.5 seconds which puts me 3rd in the world this year (although just the beginning) and 23rd in world for 2023
3/24 did gym 3/25 Monday, I ran 6:35 minutes for 1.4 miles on treadmill 3/25 I ran 400 m. in 76 seconds and 2 slow 100s in the 15s and 16s and a few running start 50s
3/27 Wednesday did most of floor exercises (and mirror) and a little running in parking lot 33 seconds in 280 m 3/28 Thurs. Ran 1.8 miles on treadmill at 6:35 minutes/3
3/30 Saturday ran three .25 miles at 5 and 4:48 minute pace and then 5:30 minutes for .5 miles Sunday 3/ 31 gym 1.4 miles at 6:35 minutes
4/2 Tuesday Two slow 100s in 15s and two 200s 32 seconds and 400 in 75 seconds (I was careful as my right thigh felt it could have easily got pulled)- and 1.1 at 6:35
5/24/2024 Starting 1 year plan today (which will also include starting jiujitsu in 2 weeks). It's been about 2 months since I was really able to run (pulled leg muscles at end of March) and a month in Europe. I ran 1.25 miles at 7:30 minute mile pace.
5/25 to 6/2/24 Past week been running 7:30 pace for 2 miles, 2.5 miles and then on 6/2 Sunday, I ran 5K at 7:30 minute mile pace (getting miles in).
6/3 Monday I ran 6:58 for 1.35 miles and 1 minute later did 1.8 miles at 7:30 minutes.
6/4/24 Tuesday Ran .8 mile parking lot in 5:10 minutes, then 1.5 miles treadmill at 7:30 minutes w/200 meter rest and .7 miles at 6:35 minutes
6/5 Wed. Gym 4.88 miles on bike at 12 & 14 levels 6/6 Wed. 1 mile at 7:30 pace and decide to stop (learning to be very careful, this time with my right hip), The fastest speed I'm doing is just 11.4 mph for 100 meters to get legs ready for longer runs (before I got up to 13.3 or 13.5 mph). 6/6 Did first pool workout?
6/7 Friday My right hip felt good today- Ran 6;35 minute pace for 1 mile on treadmill, and then 2.5 miles at 7:30 minute pace
6/8 Sat. ran 5k at 7:30 minute pace 6/9 Sunday Gym workout with 4.94 miles on bike in 15 minutes. So, I got about 14 miles of running in this week.
6/10 Mon. 3.25 mile/7:30 pace 6/11 Tues. 6:35 pace for 1 mile and 7:30/2miles 6/12 Wed. AM 6:35/1.25 miles and 7:30/2.5 miles and Gym at night (2 workouts!).
6/13 Thursday 7:30 pace/2.5 miles & later Pool workout 6/16 Saturday 2.75 miles/7:30 pace
6/16 Sunday Gym (bike 5.1 miles/7:30 pace) 6/18 Tuesday pool workout for about an hour
6/19 Wednesday Gym (bike 5.1 miles at 12 & 14 level for 15 minutes) 6/20 Thursday 5K at 7:30 pace on treadmill
6/22 Saturday 1.5 miles/6:35 and 2 minutes later 1.5 miles/7:30 (only stopped from feeling small sensation in right T-band which now usually only comes when fatigued).
7 hours later at 8 PM pool, an hour of various movements (pushes, pulls, running, kicking, punching, twisting and swimming etc.) & stretched before each of my 2 workouts today as I also did on Thursday and about every other day.
6/23 Sun Gym (5.03 miles/15 minutes/12 and 14 levels). also was very strong on all exercises (chin ups 25 etc.) and exceptionally quick with punches from pool workouts.
6/25 Tuesday Being careful with right calf muscle pull, did 5.1 miles on bike and pool workout in evening
6/26 Wed. gym and 5.1 miles on bike 6/27 Thurs. pool workout NOTE: I've been stretching at least daily and sometimes twice a day and getting alot more flexible
6/29 Saturday Did Jiujitsu lesson and 20 minutes private w/teacher testing my speed and strength to avoid getting taken down etc.(pulled my chest/rib muscles)
7/1 Monday did 5.04 miles on bike 7/2 Tuesday 5.15 mile bike 7/3 Wednesday Bike 5.1 miles 7/5 Fri 5.05 bike miles (80% healed chest & back pull and calf 100%)
7/7 Sunday Full gym but couldn't do pullups or full weights above head and jumping because of remaining chest pulls 7/8 Monday did pool workout 80% due to chest pull
7/9 Tuesday Bike 5.22 miles 7/10 Wed. Full gym except pullups and full jumps 7/11 Thursday 7 min. intense bike and just under 2 miles at 7:30 mile pace
7/13 Saturday 7 min bike warmup etc. and 1.12 miles at 6:35 mile pace Sunday full gym, bike 5 miles
7/15 Monday 5k at 7:30 Wednesday 7/17 1.4 miles at 6:35 Thurs. 7/18 3.25 miles at 7:30 pace- very easy and could have done 3 more miles but had appointment
7/19 Friday 1.5 miles at 6:35 Saturday 7/20 3.6 miles at 7:30 pace Sunday 7/21 gym and 5 miles on bike
7/22 Monday 1.8 miles at 6:35 pace 7/23 Tuesday 3.8 miles at 7:30 pace (felt I could have ran even 10 miles at that pace but being careful not to irritate T-band right hip, and using inverter board and hanging on bar to alleviate) 7/23 Wednesday Gym- 7 min bike warmup and 1 mile jog (slightly pulled left thigh somehow)
7/26 Friday 1.55 miles at 6:35 pace and 2 miles at 7:30 pace (was pleasantly surprised that my left thigh seemed fine). 7/27 Saturday 2.7 miles at 7:30 pace
7/28 Sunday 2.1 miles/6:35 pace and full gym 7/29 Monday 4 miles/7:30 pace Being careful with right hip side by hanging and vertical board- everything is very good 7/30 Tuesday Ran 6 minute pace for .6 miles which was all I could do being a little tired- then 2.5 miles at 7:30 pace 7/31 Wednesday did fully gym and 12 min. bicycle
8/2 Friday Ran 6:35 pace for 2.5 miles and 5:30 pace for .41 miles 8/4 Sunday Gym and bike 5.02 miles (tried running but felt something in left calf)
8/5 Monday Ran 5:30 pace for .53 miles and then 6:35 pace for 2.3 miles Tuesday just did 4.5 miles on bike at 12 level being careful with left calf although it's very minor
8/7 Wednesday Ran 5:30 pace for .55 miles and 6:35 pace for 1.35 miles (was a little disappointed, had wanted to do at least .7 miles).
8/8 Thursday Did a 30 minute hard pool workout- four 60 second runs, and martial arts etc. 7:30 pace/4 miles (was very easy and could have done a few more miles)
8/9 Friday Ran 2 laps parking lot in 11:49 minutes 8/10 Saturday I felt very strong/fast, and amazingly I ran 5:30 minute pace for 1.52 miles and 6:35 for 1 mile
8/11 Sunday Gym and 4.7 miles on bike at 12 and 14 level 8/12 Monday Hard morning pool workout- 3 fast for 70 seconds like 400 meters, 2 faster for 30 sec. and 1 fastest for 15 sec., then 2 miles in parking lot at 14:05 minutes (5:43 first lap, 2 laps in 11;21 and 14:05 at 2 miles.
8/13 Tuesday 4 miles/7:30 pace (easy, rest day). 8/14 Full gym- was tired (maybe still feeling effects of running 1.5 miles at 5:30), and just ran .56 miles at 5:30 minute pace
8/15 Thursday Did 30 minute pool workout and ran 2 laps (1.6 miles) in the parking lot in 11:09 minutes (first mile 7:09).
8/17 Saturday .5 miles at 5:30 and 1 mile at 6:35 8/18 Gym and ?? 8/19 Monday Pool workout and 1.6 miles parking lot in 10:42 minutesT
8/20 Tuesday 3.25 miles/7:30 on treadmill 8/21 Gym and two .25 miles at 4:54 minute pace 8/22 Pool & bike 4.4 miles/12 & 14 level (because right upper inner slight pull)
8/24 Saturday track two 200s slow 41 seconds 8/25 Sunday gym and bicycle 4.9 miles Monday pool and 2 miles, parking lot in 13:32 minutes
8/27 Wednesday gym (bike 4.7 miles) 8/28 Thursday Pool workout and 2 miles parking lot in 10:45 Friday- 2.1 miles/6:35 minute miles on treadmill
Saturday 2.25 miles at 7:30 minute pace on treadmill 9/1 Sunday Gym no running and just 7 minutes easy bike Monday Just pool workout (left inner thigh still slight pull)
9/1 Sunday Gym (4.7 miles bike), Monday Just pool workout again, Tuesday 2 miles at 7:30 minute pace 9/4 Wednesday Gym
9/7/24 Saturday 4:45 parking lot .8 miles and 1.7 miles at 6:35 pace on treadmill Sunday Gym 4.9 miles bike
9/9 Monday Pool great workout (includes 3- 70 second bursts, 2- 32 sec and 2- 15 sec along with jujitsu type and kick boxing moves)
Tuesday Ran 10:35 minute for 1.6 miles parking lot Wednesday Gym increased 20 pounds on leg lifts front and back (150 pounds each)
Thursday Good pool workout and 2 miles on treadmill at 7:30 minute pace
Tuesday September 17, 2024 Gym (still be careful on my badly stubbed toe joint). Wednesday 9/18 Pool workout and 1.6 miles in 10:28 in parking lot
.
Edward winning GOLD in the 800 meter at the 2016 Huntsman World Games in St. George, Utah (Oct. 4, 2016)
|
Oct. 14- 40 meters in 5.5 seconds
Oct. 14- Edward running aprox. 70 meters (first 60 in under 7.9 seconds)
|
Oct.14- 60 meters in 7.9 seconds
Oct. 17- 600 meters in 1:47 minutes (first 200 in 32, first 400 in 68, but last 200 was slow)
|
Gold in the 400 meter at the Nevada Senior Games in Las Vegas, Nevada (Oct. 1, 2016) Gold in the 200 meters shortly after (Oct. 1, 2016)
|
Oct. 24- 30 meters in 4.34 seconds (while raining and on a very soaked track)
|
Oct. 24- Easy 40 meters in 5.6 seconds
|
|
Oct. 24- 50 meters in 6.72 seconds with good start but slightly off balance finish
|
Oct. 24- 50 meters in 6.72 seconds with slower start but faster, relaxed finish
Note: Coach said he thought I ran 7.6 seconds for my first 60 meters of a 70 meters I ran (and the world record for my age at 60 meters is 7.54 seconds). |
Oct. 24- 150 meters in 20.6 seconds
