Training Log Archive: matzah ballIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
ROM shoulder exercises 15:00 [1]
biking tempo 38:00
back from fathers house, 4 1.5-2 mile intervals on grants trail (stoplights) then home
running (brick run) 14:00 [4]
4 minute transition, then run to park and back
Sunday Jun 29, 2008 #
map walking 1:30:00 [1]
rode to hawn w. J, too tired to do more than walk, even if that had been possible:)
Saturday Jun 28, 2008 #
ROM shoulder exercises 10:00 [1]
yoga 20:00 [1]
core work 15:00 [1]
orienteering 1:20:00 [2]
2 lopps at cuivre river w/ five minutes rest between. easy so nav went well. except redid part of last years red course where some like me got sucked into 7 on the way to 4, so i tried to recreate it, and it happened again!
swimming 1:10:00 [2]
at cuivre river before and after o. went much better than i thought. when you have no expectations, being able to do anything is fun. i think the key to swimming to me is to have fun, i was always trying to push to swim fast and it just wasnt happening. i tried different strokes to favor my collarbone, breast stroke, then a modified side stroke and finally sort of a one sided stunted crawl. the side stroke sort of morphed into a real powerful sea-creature kind of surging experience i had never had while swimming,
I couldn't believe it when on the second swim, i came out of the water and looked at the watch and it had been 45 min without stopping. think i would really enjoy long distance not-for-speed swimming.
I couldn't believe it when on the second swim, i came out of the water and looked at the watch and it had been 45 min without stopping. think i would really enjoy long distance not-for-speed swimming.
Note
FIRST DAY OF MY CAR-ENABLED SUMMER VACATION!
to Cuivre river state park, about an hours drive away. You dont need so much, the less you have, the more you will be happy with what you do have, trust me, i am pleading with you to come to your senses.
to Cuivre river state park, about an hours drive away. You dont need so much, the less you have, the more you will be happy with what you do have, trust me, i am pleading with you to come to your senses.
Friday Jun 27, 2008 #
running hills 29:00 [3]
easy run through cemeteries. I think I need to head for the park next time, the physical aspect of it was getting to me (as in imagining i was smelling formaldehyde) and erasing the spiritual.
biking (road bike) 35:00 [2]
nursing home
biking 15:00 [2]
visit
Thursday Jun 26, 2008 #
yoga 15:00 [1]
ROM shoulder exercises 10:00 [1]
started these, but need to log them to make sure i do them every day
running intervals 34:00 [3]
4 x 1200 w/ 2-3 min. jog/stretch between. 5:48, 5:11, 5:48, 5:30.
A bit of a brick and gearing up for 3 miles. Gonna see if i can do the sprint tri in 2 1/2 weeks, swimming breaststroke.
A bit of a brick and gearing up for 3 miles. Gonna see if i can do the sprint tri in 2 1/2 weeks, swimming breaststroke.
biking 25:00 [2]
to and from track w/ a few detours thrown in, to loosen up legs,
biking 15:00 [3]
ERRANDS
Wednesday Jun 25, 2008 #
Note
ahhh, rest day!
Tuesday Jun 24, 2008 #
yoga (core) 30:00 [1]
biking 2:00:00
from my house to 3 meetings, u. city, west end, benton park and back. quite a bit of fast spinning to minimize down time. cross bike w. 35? tires and saddlebags.
Monday Jun 23, 2008 #
running 20:00 [3]
missed bus transfer so ran back to where i would have gotten off the bus
walking 20:00 [1]
to and from bus stop
Sunday Jun 22, 2008 #
biking long (road bike) 2:15:00
first ride on my road bike since le crash. grants trail to some visits in kirkwood then back grants trail, couple of laps in JB and up along rive desperes
running 20:00 [3]
back from friends house, first regular run a.c. (after collarbone). I've noticed i am running and biking a lot more with my legs and core than before, less upper body action (obviously). That might actually make for better performance. Watching the pro cyclists, ussually their upper body is fairly motionless while their legs are whirling around at a high rate of speed.
Saturday Jun 21, 2008 #
walking 40:00 [1]
to party amd back
Friday Jun 20, 2008 #
biking 1:40:00 [2]
errands and visits
Thursday Jun 19, 2008 #
biking 43:00 [4]
fast run, i mean bike, to Sappington farmers market before the traffic got bad. $10 coupon and $50 cash gets me two heavy saddlebags of mostly organic fruit and vegetables - best deal in city. 20 minutes there, up nursing home hill, 23 minutes back downhill heavily laden.
biking 30:00 [3]
errands
biking (trainer) 45:00 [2]
recovery, pleasant glow in the knees
Wednesday Jun 18, 2008 #
yoga 15:00 [1]
core work 15:00 [1]
biking 20:00 [2]
running 18:00 [3]
At track, to test collarbone. 6 x 200 @45-50 sec. w/ half lap recovery walk between. tried to run with hips and core, visulaized collarbone just floating above it all. No pain or anything as of yet.
I am seriously considering canceling the x-ray and office visit if everything continues to feel fine. They can either tell me what I already know, or they can tell me what i don't want to hear anyway. The visit should have been 3 days ago, not 2 weeks from now, but unfortunately there are limits to how individual medical care can be.
I am seriously considering canceling the x-ray and office visit if everything continues to feel fine. They can either tell me what I already know, or they can tell me what i don't want to hear anyway. The visit should have been 3 days ago, not 2 weeks from now, but unfortunately there are limits to how individual medical care can be.
Tuesday Jun 17, 2008 #
biking 1:30:00
couple of meetings, and errand ranging across s. st. louis all the way south of downtown and back
Note
started some shoulder therapy exercises
Monday Jun 16, 2008 #
biking 40:00 [2]
to n.h. n bak - nice day
Sunday Jun 15, 2008 #
walking 50:00 [1]
to 6:30 and back
yoga 25:00 [1]
biking long ((trainer)) 1:45:00 [2]
Saturday Jun 14, 2008 #
yoga 20:00 [1]
core work 20:00 [1]
biking (trainer) 1:28:00
warmup, pause, build up to long climb moving up thru gears w/ 30 sec standing stints, push at end, cool down w/ a couple super spins
walking 20:00 [1]
to job site
Friday Jun 13, 2008 #
biking 45:00 [2]
bits and pieces on the road
Thursday Jun 12, 2008 #
yoga 10:00 [1]
biking 37:00
Spin warmup.
biking 10:00 [1]
to grocery store, gingerly
biking 10:00 [2]
back to bank - riding seems doable!
biking 20:00 [2]
baby steps, to site in CWE from bus stop and back, and bak from metro station.
Wednesday Jun 11, 2008 #
walking 15:00 [1]
from bus stop to job site
biking 43:00
feeling a little stressed w/ work piling in so just jumped on the bike to kick out the jams, but didn't feel that strong.
Tuesday Jun 10, 2008 #
walking 15:00 [1]
to various bus stops. bus went within 1 block of job site, and i worked on another project on the way there, made some calls on the way back. better than driving if you have the right attitude and are focused. but not as good as riding a bike.
biking 33:00
biking 40:00
brief rest, then 6 x 3min. @ 104 rpm. the idea was to make it feel like running 400M intervals on the track, and it did! Then at the end, another idea picked up from running, some 'strides' real short bursts of super build up to crazy rpm.
Note
Felt where i think bone junction is supposed to be, and it feels solid! X-ray still 2 1/2 weeks away.
Monday Jun 9, 2008 #
walking 45:00 [1]
some walking at nursing home, and from chippewa and river des peres
Saturday Jun 7, 2008 #
yoga 50:00 [1]
core work 30:00 [1]
biking 36:00
recovery ride
biking 1:25:00
spinning warmup, then tempo 15 min @93+ mid range low, recover and build up, then 7 min. climb @ 80 in mid/high range, then warm down
Friday Jun 6, 2008 #
walking 20:00 [1]
bus stop
biking 2:00:00
1 hour spinning drills, pushing the rpm up. then an hour more plodding 65-85 rpm with a couple of tough 5 minute 'climbs' linked with some easier 'climbing', simulated by bigger gears...
Thursday Jun 5, 2008 #
yoga 30:00 [1]
walking 25:00 [1]
biking 50:00 [2]
easy recovery spin
Wednesday Jun 4, 2008 #
biking 1:30:00
warmup, then increasing cadence drill, then 3 x 5min 96rpm cadence (supposed to build up to an hour! eventually) then plateau w/ one harder 6 min. 'climb' and more plateau to end.
Tuesday Jun 3, 2008 #
walking 15:00 [2]
actually, using the bike as a scooter to get to the grocery store.
I heard this mom on her cell phone rattling off what she had already got for her kid - prepackaged lunchmeat snacks, stuff like that that i wouldn't touch w/ a ten foot pole... Then I heard her ask, 'And what do you want for junk food?'. OMG, help them. It brings tears to my eyes, it really does.
I heard this mom on her cell phone rattling off what she had already got for her kid - prepackaged lunchmeat snacks, stuff like that that i wouldn't touch w/ a ten foot pole... Then I heard her ask, 'And what do you want for junk food?'. OMG, help them. It brings tears to my eyes, it really does.
Monday Jun 2, 2008 #
walking 20:00 [1]
to nursing home bus stops
stair running 10:00 [2]
10 sets of metrolink stairs in between busses. it was so muggy, i was drenched in sweat.
walking 15:00 [1]
To hardware store and back to buy a flue cap. Last storm water ran down my basement wall, and all i could think of was that it was running down the chimney, which is not even used for anything. So i went up the roof to measure it, and then realized its quite dicey to come down a steep roof and onto a ladder with 1 1/2 arms! Thoughts of shouting for help did cross my mind, but I sucked it up with a prayer and went down. So when I installed the flue cap i chose a better route, coming up the intermediate porch roof, bent back the flanges and slid it over the clay tile. YEAH!
biking 1:00:00
trainer workout i looked up on the internet, this was the warmup! which was hard enough, i have a lot to learn:
Wind Trainer Warm-up:(Suggested warm-up before each of the 4 sets below)
10' - 15' min easy spin, build to 80% in last 5'
2' easy recovery
6' @ 80-85% cadence of 98rpm
2' easy recovery
2 x (15" fast - 15" easy, 30"/30", 45"/45", 60"/60"). Set 1 = 108rpm, Set 2 = 75rpm
then some increasing cadence drills. a few days ago, i would have said over 100rpm would be very difficult, but already going to 108 now. can get faster.
Wind Trainer Warm-up:(Suggested warm-up before each of the 4 sets below)
10' - 15' min easy spin, build to 80% in last 5'
2' easy recovery
6' @ 80-85% cadence of 98rpm
2' easy recovery
2 x (15" fast - 15" easy, 30"/30", 45"/45", 60"/60"). Set 1 = 108rpm, Set 2 = 75rpm
then some increasing cadence drills. a few days ago, i would have said over 100rpm would be very difficult, but already going to 108 now. can get faster.
biking 5:00 [2]
cool down ride? but no.
Sunday Jun 1, 2008 #
walking 25:00 [1]
per mi salute
yoga 15:00 [1]
biking 2:00:00 [3]