Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 28 days ending Feb 28, 2015:

activity

time

miles

walking

23:30:00

running

7:40:00

elliptical machines

7:17:00

running strength conditioning

4:35:00

biking

50:00

yoga

30:00

armchair orienteering

20:00

Total

44:42:00

[1-5]

44:22:00

3:05

0:00

» now

Saturday Feb 28, 2015 #

walking 55:00 [1]

running 30:00 [1]
shoes: nike wildhorse 2

in the snow. felt like i might be jarring the shoulder. driving me nuts.

Friday Feb 27, 2015 #

walking warm up/down 40:00 [1]

running strength conditioning 25:00 [1]

walking 30:00 [1]

Thursday Feb 26, 2015 #

running strength conditioning 15:00 [1]

walking warm up/down 30:00 [1]

running 10:00 [1]
shoes: adidas boston boost

checking out calf strain and shoulder. guess I'll give it a go.

running 1:00:00 [2]
shoes: adidas boston boost

to recplex, then on track and back until calf started twinging w increasing frequency. everything out of whack, this is going to take a while.

walking warm up/down 20:00 [1]
shoes: adidas boston boost

armchair orienteering 20:00 [0]

'follow me' head cam on web. as prescribed by Soupbone. this could be helpful and its fun in any case!

40 degree+/sun encouraged a very relaxed ride to county library to pick up 'run for your life - the fred lebow story'. then rode in the cemetery hills, i think perhaps for the first time in all the years i've lived here. no traffic. All in all, few bumps in the road and very therapeutic.

walking 10:00 [1]

at the y - w some 'racewalking' on the track. really seemed like a good idea not to jar the shoulder and calf today

elliptical machines 45:00 [2]

Tuesday Feb 24, 2015 #

running strength conditioning 15:00 [1]

walking 45:00 [1]

running 55:00 [1]
shoes: adidas boston boost

easy jog w some warmup drills, then home from directory photo session, and around the lakes at wilmore. everything was hurting, and probably overcooked it, but the sunshine and warmer temps were irresistable.

Monday Feb 23, 2015 #

running warm up/down 20:00 [1]
shoes: nike lunaracer

indoors w drills

running strength conditioning 10:00 [1]

running tempo 20:00 [4]
shoes: nike lunaracer

first serious run in a month! 7:05 pace on indoors track at Y. Pulled off when calf microtears complained about their extended vacation being interupted.

elliptical machines warm up/down 30:00 [2]

Sunday Feb 22, 2015 #

walking 25:00 [1]

walking warm up/down 15:00 [1]

Note

still on the fence about Castewood trail race next weekend. Part of me says go for it, it wont be a fast 'race' but it will be real good to be out there. another part of me says its just another race, you can 'get out' any time and the trails will be icy - one slip and you may be digging yourself a bigger hole than you can ever get out of.

C • if? 3

10 AM

running 45:00

hill route to rugged hill next to st. marcus, up and down hill for a while. alternate arm in pocket and swinging. shoulder hurt about 2/3's in.

4 PM

running warm up/down 50:00
shoes: nike lunaracer

indoors - after getting in a rhythm, alternating surges w stairs. almost like the old days, surprisingly having a gimpy arm doesnt effect the stride all too much, at least not at easy pace.

Saturday Feb 21, 2015 #

walking 1:00:00 [1]
shoes: la sportiva bushido

thru wilmore to J's, walk w dogs (not fast enough to log), then back

Friday Feb 20, 2015 #

running strength conditioning 15:00 [1]

crunch, bridges - 1 + 2 legged w dips and leg raises, pilates kick 100

walking warm up/down 10:00 [1]

running 40:00
shoes: nike lunaracer

indoors jog

running strength conditioning 25:00 [1]

round 2 -single leg balance, standing hip extension, standing hip abduction, single leg hip hinge, single leg squat, twisting lunges, standing eccentric heel raise, more bridging. naturally all designed to be generally independant of shoulder action.

walking 30:00 [1]

cookie burnoff

Thursday Feb 19, 2015 #

walking 40:00 [1]

indoors w race walking and speedups

running 20:00 [2]

adjunct to aforementioned walking.

walking warm up/down 25:00 [1]

elliptical machines 50:00

Wednesday Feb 18, 2015 #

walking 30:00 [1]

indoors

walking warm up/down 15:00 [1]

w/ rsc

running strength conditioning 45:00 [1]

Note

wow - don't know about the bone but every day gaining more mobility and flexibility. alas, probably too late for CC 10 days from now

elliptical machines 26:00 [2]

not going to turn dn a trip to the y, even if its not really in synch

Tuesday Feb 17, 2015 #

walking hills 1:00:00

powerwalk in wilmore park, dozens of hill repeats that could best be characterized as...well, i cant come up w anything, but i tried to glide and run at the same time. If snow cushioning, gliding and uphill doesn't keep the collarbone happy, then i give up.

xrays showed some healing, but slower than anticipated. doc says use pain as guide for level of jarring, it won't do irreversible damage, just slow down the healing process - very sensible.

elliptical machines 45:00

Monday Feb 16, 2015 #

running strength conditioning 20:00 [1]

walking warm up/down 35:00 [1]

walking hills 35:00 [2]

up ana dn basement stairs a couple of hundred times

Sunday Feb 15, 2015 #

walking 1:15:00 [1]

mostly 15m segs, one 30m w steps

walking 1:00:00 [1]

whoa - just pacing on the phone!

running strength conditioning 15:00 [1]

Saturday Feb 14, 2015 #

elliptical machines 40:00

moved to machine thats less like running, but allowed me to maintain near 180 stride rate w/o clanking and putting on the brakes. different muscles, engaged left leg so some muscles there were not being worked

then a few 'strides' on stationary bike

walking 15:00 [1]

walk breaks and some power walking to pace Joan on the track. her jogging form looks good, considering.

Friday Feb 13, 2015 #

walking 1:10:00 [1]

warmup in morning, then to printers and Joans, back thru wilmore

elliptical machines 1:00:00

Thursday Feb 12, 2015 #

Note

every time i try to do running, no matter how stress free, the arm feels really terrible the next day. I guess its telling me to cool it, unless i want some nasty complications.

C • Agreed! :-) 7

Wednesday Feb 11, 2015 #

running strength conditioning 20:00 [1]

walking 15:00 [1]

walking 1:15:00 [1]

to rectory, haircut, hill back thru cemeteries

running hills 40:00 [3]

8 x short steep repeats, walk dn and arm in sling to min. jarring. then 3 x st. marcus hill

Tuesday Feb 10, 2015 #

walking 35:00 [1]

warmup @ home, between sets @ Y and power pacing Joan on track

elliptical machines 28:00

tired, and w/ J. so short for now. Mind says go, shoulder says no.

running strength conditioning 15:00 [1]

Monday Feb 9, 2015 #

Note

shoulder hurts-maybe too much yesterday. put sling back on for a bit.

Sunday Feb 8, 2015 #

walking 1:05:00 [1]
shoes: nike lunaracer

to track direct then back via wilmore

running 50:00
shoes: nike lunaracer

first, one lap jogs, one arm swing only, walk break w/ swinging arms on straightway. repeat for 30 min.

then continuous 20 minute run clutching both arms to front of shirt- seemed like good compromise and as much as was prudent. was balanced and got natural running form w emphasis on core since upper was a little constrained.

walking 25:00 [1]