Training Log Archive: matzah ballIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
biking 10:00 [2]
up to garden, back w/ a huge backpack of cabbage for farmers market/pantry
biking 20:00 [2]
errands
biking 25:00 [2]
scrabble
Tuesday Jun 29, 2010 #
yoga 20:00 [1]
biking 10:00 [1]
up to garden 3 hr of shoveling hauling and spreading mulch
Monday Jun 28, 2010 #
biking 1:20:00 [3]
to bus stop, then from I44 park n ride to Chubb trailhead, and in a couple o miles so I could get more hill running in, since I thought the bus was coming at 8:30, which turned out to be wrong. Then back to p-n-r and to nursing home, and home from nh.
running long 1:30:00
Strange that after reading afflittos AR log entry, my transition area was in a perfect storm of mosquitos, and I subsequently came upon a huge puddle on my run, seeing no point in trying to go around, went straight, got in deeper than i thought, and did a face plant, soaked my cell phone (as well as everything else).
All that fun stuff out of the way, I ran near tempo to the tracks, then 28 flat to the trailhead at West Tyson, and 29:30 back, wanting to get a good effort in on the hills. This was an elegant workout, since the downhills were prep for Macklin downhill mile in one week, and uphills prep for trail race in two weeks.
All that fun stuff out of the way, I ran near tempo to the tracks, then 28 flat to the trailhead at West Tyson, and 29:30 back, wanting to get a good effort in on the hills. This was an elegant workout, since the downhills were prep for Macklin downhill mile in one week, and uphills prep for trail race in two weeks.
Saturday Jun 26, 2010 #
biking 40:00 [2]
biked over to new farmers market in Carondolet, 7700 block S. Broadway by the small park. not to buy anything, but to be a vendor for our community garden. The farmers market is desperate for a 'vegetable' presence, and we donate the proceeds to charity, so its all good.
Friday Jun 25, 2010 #
running intervals 41:00
Went back to track feeling a little hungry.
1200 @ 4:39......134,134,131
then another
1200 @ 4:46.....133, 141,132
felt weak on 2nd lap but focused on keeping form and breathing,
and it helped me bounce back
1200 @ 4:39......134,134,131
then another
1200 @ 4:46.....133, 141,132
felt weak on 2nd lap but focused on keeping form and breathing,
and it helped me bounce back
yoga 15:00 [1]
biking 35:00 [2]
nursing home, shopping
Thursday Jun 24, 2010 #
yoga 15:00 [1]
running 47:00
to track, intent was to run a mile time trial, dialed down to 1200, bailed at 800. not enough drive, felt like 'somone had let the air out of my spacesuit'. 2:57. Then a few strides. So it was a busted workout from a numbers standpoint, my bad, but since my trusted running advisor/coach was there, there was lot of good interaction and advice.
biking 30:00 [2]
errands
Wednesday Jun 23, 2010 #
biking 10:00 [1]
Tuesday Jun 22, 2010 #
yoga 15:00 [1]
running intervals 1:10:00
to track. variety of intervals w/ plenty o rest.
400-133
400-128
600-220
600-215 nailed it
1200-502
1000-411 slow
400-131
400-131
400-133
400-128
600-220
600-215 nailed it
1200-502
1000-411 slow
400-131
400-131
biking 40:00 [2]
riding in little circles - garden, food pantry, recycling, printer.
Monday Jun 21, 2010 #
running 29:00 [2]
recovery run - felt much better after i slowed down about midway thru.
As hot and humid at 5:30 am as it is in a lot of steamy places at 4pm.
(82 degrees w/ 69 percent humidity at 6:30am!). So lucky weather seemed reasonable for last Saturdays long run.
As hot and humid at 5:30 am as it is in a lot of steamy places at 4pm.
(82 degrees w/ 69 percent humidity at 6:30am!). So lucky weather seemed reasonable for last Saturdays long run.
Note
btw, I had ants on my kitchen sink...trying to be humane, I would wash them down the drain, but they kept coming - i think they just regarded it as a fun water ride...so I thought I would try attracting them rather them repelling them. Put out a jar w. some honey, theory was that after they discovered it, i would put it outside and they would go to it rather than my sink. But not one ant went for the honey!
So finally tried what a friend suggested: sprinkled a little cinnamon on their trade route. Bingo! Not one ant the next morning...!!!!
So finally tried what a friend suggested: sprinkled a little cinnamon on their trade route. Bingo! Not one ant the next morning...!!!!
biking 10:00 [2]
to garden
biking 55:00 [2]
to nursing home and then to Carondolet to talk about their new farmers market.
biking 15:00 [2]
to potluck dinner
Sunday Jun 20, 2010 #
biking 10:00 [1]
watering at garden
Saturday Jun 19, 2010 #
biking 45:00 [2]
to metro shrewsbury, from 44 park n ride to chubb trailhead
running long 2:29:00 [3]
15 miles on Chubb trail, only about 20 minutes off this springs race pace if you factor in stopping to fill water bottle, and a wrong turn(!) onto a new trail spur where I zoned out.
Inov Mud spcific shoes: purposefully ran in the mud puddles of which ther whre fairly many (but no morasses or bogs) and they did very well there. Nubs a little high on the rocky sections.
Weird that I don't feel wrecked at this distance, since I really haven't done any long runs for a coule of months, except for the 1.5 hours last wekend.
Inov Mud spcific shoes: purposefully ran in the mud puddles of which ther whre fairly many (but no morasses or bogs) and they did very well there. Nubs a little high on the rocky sections.
Weird that I don't feel wrecked at this distance, since I really haven't done any long runs for a coule of months, except for the 1.5 hours last wekend.
Note
Guess i was a little more wrecked than i thought -just took a 2.5 hour nap!
Friday Jun 18, 2010 #
yoga 25:00 [1]
running drills 10:00 [1]
running intervals 51:00
8 x 30sec 1:3o rest willmore hill
biking 1:10:00 [2]
to nursing home w/ friend, what a special prespective to everyday 'routine', though I hesitate to say that the nursing home is ever routine! Then to lunch at local harvest, and back home.
Wednesday Jun 16, 2010 #
yoga 10:00 [1]
running 1:00:00
Felt sluggish from the get-go, so knew this wasn't going to be the tempo run I wanted it to be. averaged about 1:50, 7:20 for 3 miles on the track.
biking 1:20:00
metro to clayton station, then to meeting in north u city and creve couer, then back without metro to whole foods, then with heavy pack home.
biking 20:00 [3]
scrabble night
Tuesday Jun 15, 2010 #
running 23:00 [3]
easy run w/ some strides at the end
biking 15:00 [1]
garden and food pantry- peas, carrots and cabbages.
Monday Jun 14, 2010 #
running drills warm up/down 10:00 [1]
running 1:00:00
10 x 400 w. 2:30 walk/jog...tried to cut rest time down to 2:15 at end.
133,130.128.127,129,131,131,136,137,137.
Important to remember that the speed isn't everything, shorter rest time approximates running consecutive laps. I'll try to keep cutting rest while running same times to get ready for the Macklin Mile.
133,130.128.127,129,131,131,136,137,137.
Important to remember that the speed isn't everything, shorter rest time approximates running consecutive laps. I'll try to keep cutting rest while running same times to get ready for the Macklin Mile.
biking 35:00 [2]
nursing home plus errands - wooheee, hot.
Sunday Jun 13, 2010 #
running long 1:30:00 [3]
Saturday Jun 12, 2010 #
biking 15:00 [1]
back and forth to garden - put in a couple of hours weeding, turning over new beds, tieing up tomatoes, planting surmmer crops etc.
Friday Jun 11, 2010 #
biking 50:00 [2]
errands
Thursday Jun 10, 2010 #
running drills 10:00 [1]
running intervals 1:05:00
To track via park. 4 x 1000 w/3 min. jog/walk rest. 406,408,404,408. Shooting for 4, but focusing on breathing was more important than pushing the pace.(yeah right - ok I think i was a little tired)
yoga 20:00 [1]
Wednesday Jun 9, 2010 #
biking 50:00
To Ars Cure for volunteer function, then scrabble. Nice relaxing evening.
'weight' training 10:00 [2]
Tuesday Jun 8, 2010 #
yoga 15:00 [1]
running 51:00
12 x 30sec. hill repeats with jog rest, on picnic shelter hill in Wilmore.
running 43:30
Productive day, aided by nap, found me feeling strangely good and itching for more. In order to avoid the siren call of the St. Louis Track Club 800M race (which I wanted to do, but for which i wasn't race-ready and of which i was injury-wary)...
I ran to track, 2 mile tempo run on track. 150,151,148,146,147,148,150,141.
I ran to track, 2 mile tempo run on track. 150,151,148,146,147,148,150,141.
Monday Jun 7, 2010 #
running 1:02:00
to nursing home and back...north wind in, 31 min. still nice weather, south wind back, 31 min via Francis Park and printers, muggy again...sigh.
biking 40:00 [2]
to metro for meeting in loop. I think I only saved 20 minutes of riding by using metro, but when i started out I was in survival mode.
yoga 15:00 [1]
C • :) 4
Sunday Jun 6, 2010 #
biking 50:00 [2]
garden church and a friends house for brunch.
Saturday Jun 5, 2010 #
biking 1:40:00
to 5k, then to fathers house and then to Queeny O meet..took bus back most of the way, getting very hot and muggy.
running warm up/down 15:00 [2]
totally drenched after 'warmup' for 5k
running race 22:10 [4]
This 5k was category 'good training'. feeling very blah, immensely muggy, and a lot of rollers - that sums it up. Frustrating, because I can feel really good form now and then, but I guess the CV system just cant deliver. Maybe I'll try to hit even shorter distances harder, Macklin mile coming up in a month.
Friday Jun 4, 2010 #
biking 45:00 [2]
errands
Thursday Jun 3, 2010 #
running tempo 52:00
3 x 1 mile w/ 1:30 rest. Consicously trying to slow it down and hit smooth tempo pace, focus on breathing and form.
Wednesday Jun 2, 2010 #
yoga 20:00 [1]
biking 1:30:00
with metrolink, to meeting in olivette and then whole foods.
biking 25:00 [2]
scrabble
Tuesday Jun 1, 2010 #
yoga 5:00 [1]
running drills 10:00 [1]
6 PM
running 1:00:00
to track thru thick wet grass of park. 6 x 400 @ 1:31ish w/ 400 jog, was thinking maybe 8-10 but cold recovery, yesterdays effort, and the upcoming 5k all played into the decision to take it easy.