Training Log Archive: matzah ballIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
biking 45:00 [2]
errands and to 5k and back
running race 36:19
Epiphany 5k - 21:19 - 19 seconds slower than last year, maybe the wind. Got my splits this time and they don't look good, 6:37, 6:45, 6:58.
yoga 10:00 [1]
Friday Apr 29, 2011 #
yoga 25:00 [1]
recovery
biking 40:00 [2]
to nursing home - legs sore.
Thursday Apr 28, 2011 #
biking 2:15:00
grand circle of errands w/ trailer- garden, hardware, post office, mobo garden to buy orchids for doc, docs office, bike shop, wf/rei/tj, home loaded w/ groceries
biking 10:00 [2]
Well, I got my track workout in...just.
running 22:00
A lot of work for 22 minutes of running. real short warm/cool down and 8 x 200 @ 41/42 with 200 jog/walk. Very painful, but not that hard - not sure that makes sense, but thats it to a 't'.
yoga 10:00 [1]
threw in some real yoga and running drills here and there.
Wednesday Apr 27, 2011 #
Note
Rained out - more mental than physical.
Tuesday Apr 26, 2011 #
biking 20:00 [2]
yoga 25:00 [2]
stretch/running after warmup then flex after effort then strength after cooldown
running tempo 1:06:00
'fartlek' slow tempo on the track. first, 3 x cut down miles with 400 jog.walk between. started at 155,146, 140,134. then settled down to 150, 143, 143, 138. Finally, 148, 141, 142, 142. So considering the track is a bit long, maybe 6:50 pace average, 6:35-6:40 low. (why do I work out on a track where all the times are really faster than they seem to be?) Started a 4th @ 1:48 and pulled up because of traffic.
Then 1.5 mile in lane 6 - 203, 157,156, 157, 158, 158, 200...1 min jog and 152, 153. So, lets see, a 157 in lane 6 is roughly 7:08 pace.
Then 1.5 mile in lane 6 - 203, 157,156, 157, 158, 158, 200...1 min jog and 152, 153. So, lets see, a 157 in lane 6 is roughly 7:08 pace.
Monday Apr 25, 2011 #
yoga 25:00 [1]
am stretch
running 1:05:00 [3]
to nursing home. didn't feel like riding at all so it was either run or go back to bed. then the sun came out.
running 10:00 [1]
jog/walk back from neighbors
Saturday Apr 23, 2011 #
running warm up/down 25:00 [2]
running race 22:15 [5]
Engineers without Borders benefit 5k at Queeny Park. Great cause - they build low key, sustainable infrastructure in developing countries so people can have safe and easy water supply. Rather than spending 1/4 of their day hauling huge water jugs from a remote source.
It was a pleasant surprise that the course was almost entirely on the gravel/dirt trails heading north from the 'runners' parking lot. Considering the sogginess, rolling terrain, and unpaved trail, and the fact that I ran some hard intervals yesterday, I'm pretty pleased with the steady but stout pace that left a little gas at the end. 7:25 pace, 7th overall, edged out next 50+ guy by 8 seconds!
I will try to catch this race again next year.
It was a pleasant surprise that the course was almost entirely on the gravel/dirt trails heading north from the 'runners' parking lot. Considering the sogginess, rolling terrain, and unpaved trail, and the fact that I ran some hard intervals yesterday, I'm pretty pleased with the steady but stout pace that left a little gas at the end. 7:25 pace, 7th overall, edged out next 50+ guy by 8 seconds!
I will try to catch this race again next year.
biking 1:40:00 [2]
combining bus to get to Queeny, and then ride home with stop at father's house. With rain gear and intermittent slog, a good time to think about whether I really would want to do a long distance ride (to Colorado) under variable conditions. Traffic, crop-dusting and weather are concerns. The shoes are definitely a weak link.
Friday Apr 22, 2011 #
running intervals 40:40
abbreviated session - sandwiching it between the rain and the nursing home. 3 x 1200 with 400 jog/walk rest. Was shooting for goal 5k pace, but I was dragging at the end, these were tough and it was not my day.
4:50,(6:28 pace),4:48,(6:24 pace) 5:00 (6:40 pace).
4:50,(6:28 pace),4:48,(6:24 pace) 5:00 (6:40 pace).
yoga 10:00 [1]
interval prep
biking 40:00 [3]
nursing home, hilly route in
Thursday Apr 21, 2011 #
biking 25:00 [3]
misc garden trips. the biking was the least of it. Carrying 50# bags of sand, shoveling and spreading mulch.
Wednesday Apr 20, 2011 #
yoga 25:00 [1]
after warmup: some stretches, heel lifts, salute to the suns, triangles, skips, bounds, heel kicks, lunges
after workout: some stretches, planks with leg raises, leg swings, pushups, down dog
after workout: some stretches, planks with leg raises, leg swings, pushups, down dog
running intervals 59:00
16 up and down, church on return, 6 x 600 w/ 200 jog between (and a couple of rest that were longer, to reverse direction, experiment w/ a different start point)
2:27 2:25 2:24 2:33 (wind) 2:23 2:24
after the fact I calculated 2:25 pace is 20:08 5k time, so an apt description would be 600's at target 5k pace. I will hereby note that they felt fairly fast for 5k pace, and move on.
2:27 2:25 2:24 2:33 (wind) 2:23 2:24
after the fact I calculated 2:25 pace is 20:08 5k time, so an apt description would be 600's at target 5k pace. I will hereby note that they felt fairly fast for 5k pace, and move on.
biking 25:00 [2]
errands - huffing and puffing
biking 25:00 [3]
scrabble
Tuesday Apr 19, 2011 #
biking 1:25:00 [3]
diverted from track interval fixation by friend who wanted to ride a bit and be schooled on riding in traffic, (yeah, I schooled him, I who rode on the wrong side of the road the other day, which has helped me realize that the traffic laws are no guarantee but certainly a help - ultimately we are not in control and an errant car could take us down, we might think we see everything but a car that is going way over the speed limit might pop up out of nowhere...and so on) probably a good thing since the knees were a bit creaky.
orienteering 30:00 [1]
map jog/hike while we were at JB
Monday Apr 18, 2011 #
biking 55:00
to nursing home and garden...hit some hills hard, for some reason that dosen't hurt as much as walking!
Sunday Apr 17, 2011 #
yoga 15:00 [1]
nice traditional yoga session albiet short. read recently that a study found that people who did yoga the morning after a hard day reported less 'collateral damage'
orienteering 4:00:00 [1]
very slow map hike at hawn
bouldering 15:00 [3]
toured all the rock formations on the east end of the park. found one pretty nice area with a fingery (too fingery for my fingers right now) traverse and a couple of short vertical climbs.
Saturday Apr 16, 2011 #
running warm up/down 15:00 [2]
running race 2:15:00 [4]
I'm really mad. Yes the weather was great running weather, the woods beautiful, the trail only a litle muddy and all the folks friendly and encouraging....but I ran 1:03 to the halfway point and finished in 2:15 something...WHERE did those extra 10 minutes go? I was running hard....except in the mud flats but its hard to believe I lost so much time in that one stretch. Cost me a PR, first 'Senior', you name it.
GRRRRR!
I need to get fast so I can do some redemptive 5k's or something. A whole year for this race to come around again is too long to wait.
GRRRRR!
I need to get fast so I can do some redemptive 5k's or something. A whole year for this race to come around again is too long to wait.
yoga 15:00 [1]
Stretched out and cheered the 50k people on.
Friday Apr 15, 2011 #
biking 10:00 [2]
pick up rental car.
Thursday Apr 14, 2011 #
Note
95 year old lady is providing her land for an extension of our community garden - 2hours of digging and hoeing.
biking 20:00 [2]
misc errands
running warm up/down 15:00 [2]
used this to set up my tempo run between visit to bank and supermarket
running tempo 25:00 [4]
tempo on hills, increasing to track interval speed at the end
yoga 10:00 [1]
flex drill
Wednesday Apr 13, 2011 #
biking 45:00 [3]
errands
biking 30:00 [2]
scrable/carondolet garden plot
Tuesday Apr 12, 2011 #
biking 50:00 [3]
to site on other side of Tower Grove and then to Local H to pick up my 25# sack of oatmeal - w/ trailer obviously.
biking 30:00 [2]
to track + misc.
running intervals 47:30
4 x 800 @ what felt like a good, smooth tempo pace 3:16, 3:16, 3:18, 3:14
3min+ walk/jog between all intervals
2 x 400 1:26. 1:25
then 2 x 200 39, 38
felt good afterwards - like i could keep going, but not surprising perhaps because of abbreviated warmup/cooldown
3min+ walk/jog between all intervals
2 x 400 1:26. 1:25
then 2 x 200 39, 38
felt good afterwards - like i could keep going, but not surprising perhaps because of abbreviated warmup/cooldown
yoga 30:00 [1]
the whole gamut of drills, before during and after, including stretch, running, flex and strength
Monday Apr 11, 2011 #
Note
Legs felt sore and tired yesterday even though I had essentially had 2 consecutive rest days?
running 19:00 [2]
just a tiny jog to shake some endorphins loose!
Sunday Apr 10, 2011 #
orienteering 45:00 [2]
map hike/jog. felt really good to connect with the map, as a followup to some AP'er suggestions
orienteering 1:30:00 [3]
navigated fairly well, but the heat had me literally close to passing out a couple of times. Zigzagged 2, and boomed 12 with a very light head. Otherwise, I was right on line a lot of the time.
biking 1:20:00
connecting rides to and from meet and back from my fathers.
biking 20:00 [3]
Friday Apr 8, 2011 #
biking 40:00 [2]
Thursday Apr 7, 2011 #
running tempo 1:15:00
tempo run close to home -pressed for time. st. marcus cemetery - lots o hills.
yoga 15:00 [1]
stregth and flex run drills
biking 10:00 [2]
Wednesday Apr 6, 2011 #
yoga 20:00 [1]
am stretch
biking 2:00:00
Tuesday Apr 5, 2011 #
biking 20:00 [2]
running 1:10:00
I'm back - was worried I was in freefall, but guess I was just exhausted and stressed out.
Ran to track and back via parkway. Was thinking of 400's, but there were a bunch of little kids on the track, so I thought 200's would fit in better.
Walk/jog 200 rest went from less than 2 min. to almost 3.
43,43,41,37,37,38,39,40,40,39.
then wanted to see if i could still do 400's at less than 1:30:
1:29, 1:29
Ran to track and back via parkway. Was thinking of 400's, but there were a bunch of little kids on the track, so I thought 200's would fit in better.
Walk/jog 200 rest went from less than 2 min. to almost 3.
43,43,41,37,37,38,39,40,40,39.
then wanted to see if i could still do 400's at less than 1:30:
1:29, 1:29
yoga 20:00 [1]
mostly running drills, during and after.
Monday Apr 4, 2011 #
biking 1:00:00 [3]
pulling trailer, to nursing home and then to REI, WF, TJ to stock up. took metro back with full trailer though. pretty tired, might need some extra rest. wednesday BR tempo is over so I could shift to Tuesday and Thrusday for speed and tempo.
Sunday Apr 3, 2011 #
Note
walked to church, then shovelled and hauled mulch until i could feel the bite in my legs
biking 20:00 [2]
Saturday Apr 2, 2011 #
biking 50:00 [3]
to bus/trailhead and back
orienteering 1:30:00 [2]
chubb trail, spent most of time on map, with several off trail forays...even on trail, tried to pay more attention to features than trail. I'll split this 50/50 between o and running.
running 1:30:00 [2]
yoga 10:00 [1]
flex drills
Friday Apr 1, 2011 #
running 1:13:00 [2]
easy run to nursing home and then back via printer to pick up some drawings