Training Log Archive: matzah ballIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
biking 45:00 [2]
biking 45:00 [2]
pulling trailer to near botanical garden, helping somone start vegetable planting
Saturday Apr 28, 2012 #
biking 55:00 [2]
to and from bus, trailhead at Rockwoods Res
running long 3:15:00
greenrock trail, prescribed 2 1/2 hours of prettty good pace - supposed to be 'marathon' pace, then i was trashed. so the question is how will the next 1.5-2 hours play out in the marathon. cool enough at start but 76 deg at finish, 50% humid.
Note
Cooked a birthday pre-celebration dinner for my father's 90th. Who would have thought celery root (!) could taste so rich, so buttery, so meaty.
With olive oil, onions, garlic and boillon, baked for an hour with carrots.
To put it into context: wild salmon in bed of large green onions and butter, rice lentil pilaf with chopped crimini mushrooms and pecans (complete meal for the vegetarians), local greens salad, included romaine, kale and arugula, and garlic sourdough rolls from wf. 3 kinds of organic white wine -pino gris from Willamette Valley was really good.
With olive oil, onions, garlic and boillon, baked for an hour with carrots.
To put it into context: wild salmon in bed of large green onions and butter, rice lentil pilaf with chopped crimini mushrooms and pecans (complete meal for the vegetarians), local greens salad, included romaine, kale and arugula, and garlic sourdough rolls from wf. 3 kinds of organic white wine -pino gris from Willamette Valley was really good.
Friday Apr 27, 2012 #
biking 30:00 [2]
biking 15:00 [2]
Thursday Apr 26, 2012 #
biking 20:00 [2]
garden stuff
running 43:00 [2]
wilmore. 74 degrees, 51% humidity
biking 55:00 [2]
local harvest, city greens
running 36:00 [2]
blessed w a little extra time and energy today, so i thought i'd do a little more heat conditioning on tired legs. 78 degrees, 45 humidity. wilmore
Wednesday Apr 25, 2012 #
running 1:26:00
Wow where did that come from. Went to running heaven. woke up and knew i had to go to the track (no heat training)
3 x 1200 tempo @5:16, 5:17, 5:17 with 1 min. rest (5:20 target)
3 x 800 interval @ 3:12, 3:15, 3:15 with 2 min rest ((3:15 target)
4 x 400 repetition @ 1:29, 1:30, 1:30, 1:32 w/ 3 min rest (1:30 target)
doing the first 800 with only 1 minute rest seemed like it would be harder than it really was, and the 2 min rest after the first 800 was something to look forward to!
So back to tempo purgatory. Much as i prefer this type of workout over the tempo, its likely the tempo thats making it possible.
3 x 1200 tempo @5:16, 5:17, 5:17 with 1 min. rest (5:20 target)
3 x 800 interval @ 3:12, 3:15, 3:15 with 2 min rest ((3:15 target)
4 x 400 repetition @ 1:29, 1:30, 1:30, 1:32 w/ 3 min rest (1:30 target)
doing the first 800 with only 1 minute rest seemed like it would be harder than it really was, and the 2 min rest after the first 800 was something to look forward to!
So back to tempo purgatory. Much as i prefer this type of workout over the tempo, its likely the tempo thats making it possible.
running drills 20:00 [1]
biking 1:00:00 [2]
no heat training run, but at least got out in it
Tuesday Apr 24, 2012 #
biking 15:00 [2]
garden stuff. sore legs, fatigue, persists.
biking 35:00 [2]
running 15:00 [2]
shakeout jog in case i'm up to 'quality workout' tommorrow. still tired, didn't seem productive to run more.
Was thinking about shaking things up a bit, schedule calls for split tempo workout, but I noticed in the elite section its a tempo, interval, rep workout.
Which appeals to me, to keep speeding up. So I might do that, only reduce the distances to keep the times tailored to this non-elite. Thinking its a way to keep things interesting, and get some of those virtual 400's in.
potential for heat training again - 83 tommorow
Was thinking about shaking things up a bit, schedule calls for split tempo workout, but I noticed in the elite section its a tempo, interval, rep workout.
Which appeals to me, to keep speeding up. So I might do that, only reduce the distances to keep the times tailored to this non-elite. Thinking its a way to keep things interesting, and get some of those virtual 400's in.
potential for heat training again - 83 tommorow
Monday Apr 23, 2012 #
biking 50:00 [2]
legs are sore!
biking 45:00 [2]
more errands
Sunday Apr 22, 2012 #
yoga 15:00 [1]
recov stretch
running 40:00 [2]
jog
Saturday Apr 21, 2012 #
Event: Double Chubb (25k and 50k)
running warm up/down 40:00 [1]
15 warmup, 25 cooldown, mostly on connector trail
running race 2:13:52 [4]
Rugged 25k trail race, very hilly singletrack bracketing pretty flat single and double track down by the river ( these sections had some pretty slimy stretches today, a slipping/sliding challenge for my Brooks SR7 road shoes, but they shed the mud quicklly since they have a very flat unpronounced tread, and remained light, so overall i have to say still the right choice for my preferences)
Second in 50-59 (i think) and similar time to my PR so i can't complain - or can I? Leg muscles felt quite stiff the whole run but came alive on the last hilly sections. I really need to find a race that is mostly downhill on rocky technical sections, (courtesy of confidence in the shoes), pretty much suck at everything else.
I have finally solved my race nutrtion - a mix of cocoa mix, honey and melted chocalate in a plastic baggy. Its so sticky all i have to do is rip it open, plant my face in it, and then close it - the stickiness serves as a bomber closure.
Second in 50-59 (i think) and similar time to my PR so i can't complain - or can I? Leg muscles felt quite stiff the whole run but came alive on the last hilly sections. I really need to find a race that is mostly downhill on rocky technical sections, (courtesy of confidence in the shoes), pretty much suck at everything else.
I have finally solved my race nutrtion - a mix of cocoa mix, honey and melted chocalate in a plastic baggy. Its so sticky all i have to do is rip it open, plant my face in it, and then close it - the stickiness serves as a bomber closure.
Friday Apr 20, 2012 #
running 30:00 [2]
to ride and then from dierbergs to nursing home, then from dierbergs where i had to order new glasses and get an eye exam, home.
Thursday Apr 19, 2012 #
biking 20:00 [2]
garden stuff
Note
misc. bike bits to meeting, and a little jog. Weird, all upper leg muscles really sore - now that I'm not doing anything. hope i'm not coming down with something.
Wednesday Apr 18, 2012 #
biking 30:00
errands,including replacing cell phone that had fallen completely underwater with me 3 times. Still worked, but would power off mysteriously now and then.
Tuesday Apr 17, 2012 #
running warm up/down 30:00 [2]
at lunch in a downtown pocket park - absolute neccesity to keep from going stir crazy during jury selection. can't say I'm truly dissappointed that i wasn't selected. 6 strides at end.
running tempo 1:03:00
broke workout down into parts so it wouldn't bite me. (actual workout includes the half hour i did at lunch) when the rest seemed too short i lenthened it. when my hamstring twinged i pulled up and stretched.
25 warmup, 1200@ 5:02 (target time 5:20) 1im R, 5:08, 2 min R, 5:10, 2 min R, 5:13, 11 cooldown. Dropped the last two tempo segments (didn't realize it, but would have done so anyway in deference to the coming race)
Lots of traffic on the track - youth group - so later times reflect evasion manuevers.
25 warmup, 1200@ 5:02 (target time 5:20) 1im R, 5:08, 2 min R, 5:10, 2 min R, 5:13, 11 cooldown. Dropped the last two tempo segments (didn't realize it, but would have done so anyway in deference to the coming race)
Lots of traffic on the track - youth group - so later times reflect evasion manuevers.
Monday Apr 16, 2012 #
Note
rest day - partially enforced by jury duty. did a light warmup on stairs and some stretching.
Sunday Apr 15, 2012 #
Note
looks like it will be heat training today no matter what i do (already 70 at 8am). ironically, chubb next weekend is forecast to start at 42.
running tempo 2:06:00
75 degrees, 60% humidity. 40 min easy, 20 tempo 40 easy 20 tempo, 2 miles easy. Ran the tempo sections on the river desperes gravel track, from walgreens to metro station, about 2.5 miles. My target time was 17:30 wish, 17:50 ok. Finshed 1st tempo in 16:30, but thought it might be ok since i had a 15-25 mph tailwind (varying reports)! Figured i would slow considerably on the second, but it was 16:32.
The worst part of these workouts for me is not the tempo sections, but the beginning of the first 'easy' segment -feeling the cumulative fatigue of the week, and the mugginess - and the end of the second 'easy segment where it just doesnt seem possible that I'll be able to run the next tempo, and then all of a sudden, it does. Maybe thats the JD secret: you'll go fast because going slow hurts more?
The worst part of these workouts for me is not the tempo sections, but the beginning of the first 'easy' segment -feeling the cumulative fatigue of the week, and the mugginess - and the end of the second 'easy segment where it just doesnt seem possible that I'll be able to run the next tempo, and then all of a sudden, it does. Maybe thats the JD secret: you'll go fast because going slow hurts more?
Saturday Apr 14, 2012 #
running 50:00
around the n-hood, felt like i needed to build up to a slightly faster pace than 'easy', so i did. In fact, was so intent on pace, forgot to pick up gloves and shirt i had shed on way out, and had to jog back to get them.
Friday Apr 13, 2012 #
biking 25:00 [3]
garden, then a little faster up to nursing home, felt some adrenaline, or was it the two cups of hot chocolate i had?
then since i had a pinchflat from (not quite) hopping a curb, and the hubs were the wrench tight trailer hubs, i got a ride home.
then since i had a pinchflat from (not quite) hopping a curb, and the hubs were the wrench tight trailer hubs, i got a ride home.
running 28:00 [2]
a little jog to catch up on running
running 25:00
bank and errand
running 20:00 [3]
running up and down stairs with boxes, helping someone move
Thursday Apr 12, 2012 #
biking 20:00 [1]
garden stuff
yoga 1:00:00 [1]
haven't been logging yoga (and probably doing less as a result), but since this was a class...
Wednesday Apr 11, 2012 #
biking 35:00 [2]
rei/wf/tj run
running tempo 2:25:00
On grants trail to bill's house....2 20 min tempo segments. 20 easy, 5 tempo (aborted because i hit I-55 and didnt want to tempo next to the hwy traffic) then started new 20 tempo, 20 easy, 20 tempo - didn't feel like i was hitting pace at first, but kept going stronger and stronger as the tempo segs went on. then legs felt trashed so must have been doing something right.
Stopped for some dinner at my fathers. after meeting, bus didnt come, was weighing my options, most of which depended on imposing on others, when...a cab came by. I hailed him and he took me to Shrewsbury Metro whre he was picking up a fare. cost me $13 more than the bus, but worth it for peace of mind. then ran back from metro station.
Stopped for some dinner at my fathers. after meeting, bus didnt come, was weighing my options, most of which depended on imposing on others, when...a cab came by. I hailed him and he took me to Shrewsbury Metro whre he was picking up a fare. cost me $13 more than the bus, but worth it for peace of mind. then ran back from metro station.
Tuesday Apr 10, 2012 #
running warm up/down 48:00 [2]
run up to garden and then to cemetery for 5 short strides
running warm up/down 20:00 [2]
biking 25:00 [2]
up to laclede groves on way to eco-movie at Franciscan Sisters in Kirkwood.
Monday Apr 9, 2012 #
biking 40:00 [2]
Sunday Apr 8, 2012 #
biking 1:10:00 [2]
bike to bus, from bus down woods up melrose to where green rock trail crosses. and back, later.
running long 3:36:00 [2]
easy run, except that 2.5 hours were pretty hilly. green rock and other trail to fox creek and back. had some banana bread when i got back to the bike at 2.5 hrs., and felt a LOT better. then did out and backs on the more level portion of trail to get the total time.
Saturday Apr 7, 2012 #
running 32:00 [2]
local jog w/ 3 strides
running 40:00 [2]
another jog, this time to run the sprinklers at the garden. Raced some really slow bunnies while i was waiting for one section to get wet so i could move the sprinkler.
Friday Apr 6, 2012 #
biking 15:00 [2]
garden, food pantry
running 59:00 [3]
32 up to nursing home, 29 down. Seems like 'easy' runs are the hardest for me, probably because I don't rest up for them like 'quality' runs.
Thursday Apr 5, 2012 #
biking 1:15:00 [3]
garden, city greens, errands w/ trailer
Wednesday Apr 4, 2012 #
running tempo 1:32:00
Cool temps and fresher legs seemed to make a big diff in this tempo track workout, 4 x 6 laps w/ 2 min rest. 8:37 (only did 5 laps by mistake, 10:20/1:44 pace, too fast), 10:25, 10:42 (1:47), 12:38 (1:49) (did extra lap to make up for missed one,10:49 pace)
Times were still deteriorating, but not to a point where it would devalue the workout. On the last one, I could tell i was slowing down, and decided to 'run some 200's' the last two laps. No where near real 200 pace, but it got me on the front of my feet. Thanks, Eric!
Times were still deteriorating, but not to a point where it would devalue the workout. On the last one, I could tell i was slowing down, and decided to 'run some 200's' the last two laps. No where near real 200 pace, but it got me on the front of my feet. Thanks, Eric!
running drills 15:00 [1]
biking 15:00 [2]
garden,bank
running warm up/down 30:00 [2]
muscles felt stiff after sitting at desk all pm, so i joggadoodled around the house and the hood, a couple of lame strides.
Tuesday Apr 3, 2012 #
running warm up/down 25:00 [1]
just jogging in my house, believe it or not, which since its so small is practically running in place. Takes care of the 'getting out the door' hurdle.
biking 25:00 [2]
garden-zola
Monday Apr 2, 2012 #
biking 1:00:00 [2]
Sunday Apr 1, 2012 #
biking 50:00 [2]
to shrewsbury station for fenton gravois bus to park n ride, and then to trail at top of first steeo hill. And reverse it.
running warm up/down 30:00 [2]
turtle trail mainly along the side of the lone elk acess road
8 AM
running long 1:57:00 [3]
Marathon pace (trail marathon that is) from first turn at bottom of big lone elk trail hill to west tyson trailhead and connector trail to water, then back on chubb via shortcut connector trail. Estimate 13+ miles.
hit pace right away, in spite of legs not feeling terribly strong, and more or less stayed with it. Sure helps to be on trail. Surge, recovery. Like cyclocross. That may be why 200's are appealing, with alternating types of effort, while steady state tempo on a track is not.
hit pace right away, in spite of legs not feeling terribly strong, and more or less stayed with it. Sure helps to be on trail. Surge, recovery. Like cyclocross. That may be why 200's are appealing, with alternating types of effort, while steady state tempo on a track is not.