Training Log Archive: matzah ballIn the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
yoga 10:00 [1]
running warm up/down 15:00 [1]
biking 35:00 [2]
wf/tj run
Wednesday Feb 27, 2013 #
running 1:55:00
Wilmore-St. Marcus-Carondolet Park grass/gravel complex, all in clunky North Face shoes for extra strength workout. First tempo, then hills...Gloves are called 'HVAC'. I wonder if they meant the heating or air conditioning component, at any rate my hands got very cold.
running drills 10:00 [1]
strength/flex
Tuesday Feb 26, 2013 #
yoga 15:00 [1]
running warm up/down 25:00 [2]
inside house, w drills, then in yard w short strides
biking 15:00 [3]
to garden to plant first seeds of the year, and then running store - new edition of pure grits. (over self indulgence, i realized belatedly, but i'll try to put them to good use)
running 45:00
gravel and grass of Wilmore. felt awkward until near end. cut it short in hope that it will carry over into better run tommorow.
new pure g's seem bland, but in a long trail race that could be good. the skid traction is better, and the new sole pattern doesn't read the texture of the terrain like the previous model. I could hit a stretch of pavement w/o any shock. Will be interesting to get it onto the Chubb, for me the 'sine qua non' test piece for trail shoes.
new pure g's seem bland, but in a long trail race that could be good. the skid traction is better, and the new sole pattern doesn't read the texture of the terrain like the previous model. I could hit a stretch of pavement w/o any shock. Will be interesting to get it onto the Chubb, for me the 'sine qua non' test piece for trail shoes.
Monday Feb 25, 2013 #
biking 1:10:00 [2]
nursing home, bike shop, seed store, fathers...and back
Sunday Feb 24, 2013 #
running warm up/down 40:00 [2]
early at home, then more at race site
running race 1:23:45 [4]
Castlewood cup 15k trail race. still several inches of snow on ground, and almost 8 min slower than last year, but early indication is thats a result of conditions not form. Ever present Keith T. finished a few seconds ahead of me, while at Skippo late last year he was 3-4 minutes ahead, and it looks like race leading times were also 8-10 min slow. Kind of sat back for the first half, and then started finding better form and ran home well.
Miscalculated clothing, 28 degrees to start, but felt very warm with good sun and no wind and had to leave stuff at the aid station. How many times have 42-44 degrees felt absolutely miserable, but you'd think I'd know better by now!
first in 60, 4th in 55+, 6th in smoking fast 50+, 64 overall.
Miscalculated clothing, 28 degrees to start, but felt very warm with good sun and no wind and had to leave stuff at the aid station. How many times have 42-44 degrees felt absolutely miserable, but you'd think I'd know better by now!
first in 60, 4th in 55+, 6th in smoking fast 50+, 64 overall.
Note
Couldn't get to the O meet because I was dependant on a ride that needed to get back. Doubt I would have been able to do much more than 'hobble' anyway. Just have not had good luck with O meets lately. Circumstances seem to play into my crisis of confidence. wonder if/when I'll get it back.
Saturday Feb 23, 2013 #
yoga 20:00 [1]
running warm up/down 15:00 [1]
inside warmup and testing ice screws on running shoes outside. seems ok, though not exactly overstuffed-luxury bed-like. More like a cell w one thin lumpy mattress.
Friday Feb 22, 2013 #
running 1:00:00
sheeeesh...one of the hardest 'easy' runs i ever did, w/ pack and heavy shoes thru the snow to the nursing home, then bus to a mile and a half from my fathers, and to fathers.
Thursday Feb 21, 2013 #
running tempo 1:10:00
nice snowy cruise to the print shop. screws are stabbing me thru the sole, have to move one screw over. all the traction is on the edges. suppose i should try a shorter thread for some extra sweet spot traction.
so I got some more screws (smallest size they have) and put them in center w/ split washer to hold the point off from the inside...traction seems better and no stabbing so far.
so I got some more screws (smallest size they have) and put them in center w/ split washer to hold the point off from the inside...traction seems better and no stabbing so far.
running drills 15:00 [1]
running 15:00 [1]
jog in snow to hardware store
Wednesday Feb 20, 2013 #
yoga 15:00 [1]
running warm up/down 15:00 [2]
Tuesday Feb 19, 2013 #
biking 20:00 [2]
to garden and library. took me 10 minutes to get to the library, 10 minutes to thaw out my hands - a little undergloved for the big north wind.
running warm up/down 20:00 [2]
inside the house, w/ drills, in old 'comfort' shoes
running intervals 59:00
to track at tempo, 6 x 200, low 40's. slow jog/walk back. have to remember to cut back on that pre-run hot choc.
Monday Feb 18, 2013 #
biking 50:00 [2]
fill up bird feeder, tj/rei/wf run
Note
Making my own energy 'bars' (though my first effort are more like 'globes').
Even Cliff Bars cost like $8/pound and the 'real food' organic bars cost around $16. So I figured even if i spend $4-6 a pound on ingredients I'm coming out way ahead. My energy 'globes' are made of organic dates, walnuts, pecans, raisins, honey and cocoa, rolled in powdered nuts. Yowza!
Even Cliff Bars cost like $8/pound and the 'real food' organic bars cost around $16. So I figured even if i spend $4-6 a pound on ingredients I'm coming out way ahead. My energy 'globes' are made of organic dates, walnuts, pecans, raisins, honey and cocoa, rolled in powdered nuts. Yowza!
Sunday Feb 17, 2013 #
running 2:05:00
first loop, heavier shoes, lots of hills. 2nd loop lighter shoes, tempo segment
running warm up/down 52:00 [1]
jog/walk afterwards with human friend and little beagle friend
running drills 10:00 [1]
strength/flex
Saturday Feb 16, 2013 #
running 54:00 [2]
indoors, then park. slow and relaxed, uss dont run after a substantial meal..
biking 15:00 [2]
Friday Feb 15, 2013 #
yoga 15:00 [1]
biking 1:20:00
to fathers w/ bowl of soup for lunch (es) back, and then to library
Thursday Feb 14, 2013 #
running 30:00
very early barefoot jog/walk in house. the shakeout value ussually persists the whole day though.
biking 35:00 [3]
Gravel track for groceries
running 56:00
To marcus and back. hill repeats. tired but worked on form. figured hills are my weak area. say i do steep hills in 12 min/mi. looking at the course it doesnt look like a huge amount of it is sustained uphill. If I ran 7 miles @7 flat and downhill, then 2.3 @ 12 would bring the total to within a minute of last years time, so it looks like that hyposthesis might be right. then an improvement to 10 on the hills would only net a couple of minutes.
So a good steady increase on the hills needs to be coupled w/stronger running on the flats.
So a good steady increase on the hills needs to be coupled w/stronger running on the flats.
Wednesday Feb 13, 2013 #
biking 45:00 [2]
small job near gustine and utah
running 40:00 [2]
usual neighborhood jog w/ some strides
Tuesday Feb 12, 2013 #
running 15:00 [1]
Barefoot w/drills inside
running tempo 30:00 [4]
20 min.to the bus at Shrewsbury. Then 5 minutes to pocket park across from fathrs house. Felt very fast, likely because i was nervous about being apprehended by golf course personnel. Then another 5 in the park to round out the segment.
running 56:00
sister is infatuated w/ Chubb trail. suits me. so another 4 mile loop in PR time: 56 minutes.
'weight' training 15:00 [1]
resistance w inner tubes
Monday Feb 11, 2013 #
yoga 15:00 [1]
am stretch
running 22:00 [1]
indoors barefoot warmup w/ drills
running 20:00 [2]
to bank, and some strides on way back
Sunday Feb 10, 2013 #
biking 1:05:00 [2]
fathers house w/ some errands - like filling the bird feeder of the quarantined lady at the nursing home from the outside
running 1:05:00
Trailday w/ sister on the Chubb. when you have a 90 yr old father, there is no tommorrow. hence the frequent visits. some hill intervals.
running 45:00 [1]
easy jog w/ friend walking the new beagle
Saturday Feb 9, 2013 #
running 1:05:45
Slightly pumped! Almost blew this last frostbite series run off (3 miles pavement, flat), glad i didn't. Finally ran something approaching race pace for now, (6:55/mile) and didn't really feel any discomfort till the last couple 100 meters . Those sub-40 200's from thursday were a confidence booster but still tentative with the appropriate effort. Would have been 3rd in both 50-54 and 55-59.
running 45:00 [2]
misc. cool down running later in pm
yoga 15:00 [1]
yoga at frenz house
Friday Feb 8, 2013 #
biking 35:00 [2]
to nursing home...and then right back. the place was shut down for some intestinal virus.
biking 15:00 [1]
Thursday Feb 7, 2013 #
running intervals 1:28:00
To track. Jog walk between intervals=distance
200 @ 42,42,37,37
400@ 131,128
200 @ 38,38,38
200 @ 42,42,37,37
400@ 131,128
200 @ 38,38,38
Wednesday Feb 6, 2013 #
walking 15:00 [1]
Tuesday Feb 5, 2013 #
yoga 15:00 [1]
running tempo 1:15:00
gravel track from start gate to walgreens, back into the wind and back down to walgreens
biking 25:00 [2]
to laclede groves to meet up w ride to movie about darkness and night skies...or lack of, due to artificial illumination
Monday Feb 4, 2013 #
biking 1:35:00 [2]
to kirkwood pm meeting and back w/ various stops en route
Note
Great. They moved Castlewood Cup trail race to Sunday, AND the starts for Grunt and Cup are now exactly the same time. If I have any legs left at all, 'maybe' I can ride over to Greensfelder after the race, and 'maybe' they'll let me do the brown course or something. Or something.
Sunday Feb 3, 2013 #
running 3:00:00
2- 1 hour loops in the 2-4" snow w various heavy type shoes, then some indoors, about 20 minutes on clear pavement w/ road race shoes, cooldown barefoot indoors .
biking 15:00 [2]
Saturday Feb 2, 2013 #
Event: USATF XC Champs
running 1:25:00
went to sleep at 6:30 pm las night, totally exhausted, not sure why, maybe just stress, hope nothing is broken. didn't bother setting my alarm because i thought for sure i'd wake up at 4 am. well, i didnt wake up until 7:10, and to catch the bus or ride the bike to the race I would have had to scramble into the cold from the getgo...didn't have the will.
so, did make it to the mens and womens national cx races later in the day, did intervals of sorts running from one spot on the course to the other. Shalane Flanagan was in another world. Cool to see all those top runners.
so, did make it to the mens and womens national cx races later in the day, did intervals of sorts running from one spot on the course to the other. Shalane Flanagan was in another world. Cool to see all those top runners.
running drills 15:00 [1]
flex and strength
'weight' training 10:00 [1]
inner tube resistance
biking 15:00 [1]
huge wet snowflakes
Friday Feb 1, 2013 #
running warm up/down 24:00 [2]
running 42:00
thru the parks to printer, then back via tree lawns