Training Log Archive: matzah ballIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
Event: Macklin Mile
yoga 25:00 [1]
Friday Jun 29, 2012 #
biking 40:00 [2]
garden, nursing home. its hot but low humidity. much more bearable than 15 degrees cooler but high humidity.
running 30:00 [2]
jog in the house
what if.....don't do it!
what if.....don't do it!
what if.....don't do it!
what if.....don't do it!
what if.....don't do it!
what if.....don't do it!
Thursday Jun 28, 2012 #
biking 25:00 [2]
garden stuff. Everything is sore, achilles, knee, left rear hip, hamstring. Just time for a break i guess.
Wednesday Jun 27, 2012 #
walking 20:00 [1]
up to garden. hamstring is pretty sore.
If i think I can run under 6 minutes on Saturday, I'll give it a shot, if not i'll sit it out.
If i think I can run under 6 minutes on Saturday, I'll give it a shot, if not i'll sit it out.
Tuesday Jun 26, 2012 #
biking 25:00 [2]
garden/pantry runs
running 30:00 [2]
to wilmore park, started out walking, then slow but felt better and put in some faster, gliding efforts
biking 50:00 [2]
to metro and back
running 25:00 [3]
nice warmup, some good strides, no problems at all. then 100 m - halfway thru, hamstring next to hamstring that had pulled previously. felt stupid for trying this, but like one guy at the track said, you only live once. And Lauren fleshman has been injured for 6 months, running just a couple of miles a day and got into the 1500 olympic trial final.
Monday Jun 25, 2012 #
running 30:00 [2]
jogging, drills and light strides. no twinge of hamstring.
biking 40:00 [2]
garden, nursing home, grocery,printer
biking 27:00 [2]
meet client at breadco/loughborough
Sunday Jun 24, 2012 #
yoga 15:00 [1]
Saturday Jun 23, 2012 #
biking 1:45:00 [2]
to cliff cave via 'new path' to jb. no connections from street to path, ends nowhere, heavily overbuilt in sections for all of its grand 1 mile? length. My guess is poor greenways folks have so much trouble getting projects approved, they are sitting on a mountain of cash and 'overbuilt' is just a reflection of that glut. Yes sir, the river ring is supposed to have 600 miles - in the last 10 years 100 have been built. No surprise there, since this is St. Louis. The only surprise is its getting done in any way or form at all - for which i am grateful.
running 1:45:00 [2]
fooling around on trails and woods of cliff cave
Note
Coming up with an interesting scenario for August (taking more time off than I ever have before):
Take train to Trinidad, Co. Put bike together, ride and camp over the Spanish Peaks pass, continue across the Alamosa Valley to day rogaine in Pagosa Springs, then jump on the Continental Divide trail northward with a couple of detours for visits and practice on RMOC maps near Colorado Springs, then up to Laramie for 'Daze' and RMOC meet at the end of the month. Take bike apart and box it, take train back from Denver.
Take train to Trinidad, Co. Put bike together, ride and camp over the Spanish Peaks pass, continue across the Alamosa Valley to day rogaine in Pagosa Springs, then jump on the Continental Divide trail northward with a couple of detours for visits and practice on RMOC maps near Colorado Springs, then up to Laramie for 'Daze' and RMOC meet at the end of the month. Take bike apart and box it, take train back from Denver.
Friday Jun 22, 2012 #
biking 15:00 [2]
garden
Thursday Jun 21, 2012 #
yoga 15:00 [1]
orienteering tempo 55:00
lafayette park sprint. 2 halves w/ map exhange. 2nd half, wheels fell off the bus, missed a control, couple of big errors. but very happy with the first half, ran fast AND read the map while running, good nav, and thats what i want to come away with.
Wednesday Jun 20, 2012 #
running drills 15:00 [1]
need to get back on the yoga and drills, cant help but think that slacking off on them led to hamstring problem
running intervals 1:15:00
3 x '800' (short) st. marcus hill repeat on grass with 2:15-3:15 jog/rest
3:27,3:02, 3:11
then 12 min jog rest with some stretch and yoga
then another set
3:17, 3:10, 3:13
3:27,3:02, 3:11
then 12 min jog rest with some stretch and yoga
then another set
3:17, 3:10, 3:13
Tuesday Jun 19, 2012 #
biking 30:00 [2]
garden, pantry, bank, license bureau
biking 45:00 [2]
to and from metrolink
running 30:00 [2]
warmup at track, hamstring felt dicey, so decided not to run the 800 in the track series
biking 15:00 [2]
to neighbor friends to watch thought provoking movie: toy story 2
Monday Jun 18, 2012 #
yoga 15:00 [1]
biking 1:30:00 [2]
nursing home and docs
biking 45:00 [2]
to 'perennial' a community organization 'transforming discarded goods into objects of worth' with my store-bought bike trailer, for a bike trailer building class. Refreshing to think about how to build one from the ground up, and got some ideas for customizing my existing one.
Sunday Jun 17, 2012 #
running 1:34:00
to flat gravel track by park and drainage channel. 1 mile repeats with jog/run/stretch/tie shoes back to start. 6:30, 6:30....pushing a little, made it to 6:00 on the third one, 100 meters from the finish, when the hamstring pinged and said stop, so i did, and jog/walked home.
Its definitely stiff and sore but not major. A lot of my pulls seem to go only so far and then stabilize with some nurturing - hopefully this is in that category also.
On the plus side, I really enjoyed this workout and i'd like to do it again a couple of times the next 2 weeks and see if i can get the repeats down to 6:00 - 6:15
Its definitely stiff and sore but not major. A lot of my pulls seem to go only so far and then stabilize with some nurturing - hopefully this is in that category also.
On the plus side, I really enjoyed this workout and i'd like to do it again a couple of times the next 2 weeks and see if i can get the repeats down to 6:00 - 6:15
Saturday Jun 16, 2012 #
running warm up/down 37:00 [2]
78 degrees. 64% humidity, 'yellow level' particulate @ 7am. shades of summer days to come no doubt.
biking 15:00 [1]
garden tour
Friday Jun 15, 2012 #
biking 1:30:00 [3]
pulling trailer, to kirkwood for meeting, shopping and various errands.
Thursday Jun 14, 2012 #
running intervals 1:06:00
to track. full rest because i wanted to develop some speed. didn't. felt more comfortable but not faster . 600 @ 211, 200@36, 600@211, 200 @ 36. achilles hurting, cut it short. achilles really sore, most when i roll the tendon laterally between thumb and fingers.
biking 15:00 [2]
garden/pantry run
Wednesday Jun 13, 2012 #
biking 1:00:00
to and from bus for meeting in Fenton. some hills
Tuesday Jun 12, 2012 #
running 15:00 [1]
am jogging stretching session
biking 15:00 [1]
garden bike
biking 45:00
to and from metro
running race 35:50
1500 sltc track series. in the 5:50 neighborhood. good practice for racing, not good time. heats of lower age groups seemed to take forever after my warmup, and just as i thought it might be time to warm up again, they announced the last call for the 40-49, which i was going to sit in. apparently all the women over 24 to 99 had run in the same heat. Still, felt relaxed enough, but when i got to 300 the clock said 50 something. way too fast.
then something hit my bronchial passages hard - got flash dried, still coughing 2 hours later. no particularly significant air pollution levels so i guess i'm just screwed. And i pretty much stumbled through the rest of it. still, fastest i've gone for the distance for a while so still a good buildup.
then something hit my bronchial passages hard - got flash dried, still coughing 2 hours later. no particularly significant air pollution levels so i guess i'm just screwed. And i pretty much stumbled through the rest of it. still, fastest i've gone for the distance for a while so still a good buildup.
Monday Jun 11, 2012 #
yoga 15:00 [1]
biking 45:00 [2]
Sunday Jun 10, 2012 #
running 1:45:00
after months of training plans that were an excellent base but didnt really produce the desired results, i've decided to go with the flow and just do whatever i have a passion for.
so mixed it up. base run, stretch, then 2 x 200 meters on grass strip along a street up maybe 4% 51, 50
more running then a coupld of flat grass intervals at 3:00, 3:12
more running, felt really tired from slow running but perked up and felt good 4 x 375 meters, maybe 4-5% on st. marcus hill - from sign to stone monument for 16 year old boy who died in 1877,
150,146, 145, 145
left achilles and interior quad muscle sore/strained so stopped there
so mixed it up. base run, stretch, then 2 x 200 meters on grass strip along a street up maybe 4% 51, 50
more running then a coupld of flat grass intervals at 3:00, 3:12
more running, felt really tired from slow running but perked up and felt good 4 x 375 meters, maybe 4-5% on st. marcus hill - from sign to stone monument for 16 year old boy who died in 1877,
150,146, 145, 145
left achilles and interior quad muscle sore/strained so stopped there
Saturday Jun 9, 2012 #
Event: SLOC - Forest Park (SSS #2)
running warm up/down 40:00 [2]
shakeout w/ strides. inspired by watching NCAA champs 400 meters. I think i cn put it into another gear, maybe two gears!
Wanted to get this in early because of deteriorating air quality. Come to realize that ironically i am mor sensitive to such than most, my throat starts to dry out and feel raw.
Wanted to get this in early because of deteriorating air quality. Come to realize that ironically i am mor sensitive to such than most, my throat starts to dry out and feel raw.
orienteering tempo 55:00 [4]
45 min score O with warmup and cooldown. didnt push very hard, towards the end started making mistakes, a couple of end arounds instead of direct, needed to take a couple of deep breaths after punching and consider the map. Fun run - and the air Q was ok.
biking 15:00 [2]
to friends daughters graduation party
Friday Jun 8, 2012 #
biking 50:00
garden, pantry and nursing home
Thursday Jun 7, 2012 #
biking 20:00 [2]
garden/food pantry
running intervals 1:00:00
done, but pushing the deep bite of fatigue still.
5 x 400
3 min walk jog rest, except last rest = 5 min. because i felt i needed that much to continue.
82, 85, 84, 86, 83
5 x 400
3 min walk jog rest, except last rest = 5 min. because i felt i needed that much to continue.
82, 85, 84, 86, 83
Wednesday Jun 6, 2012 #
biking 1:00:00
meeting at nebraska and potomac - meandering route
running 35:00 [3]
Whew. thought maybe i'd forgotten how to run. back from cure of ars.
Tuesday Jun 5, 2012 #
biking 1:00:00 [2]
meeting and tj run
running 15:00 [2]
jog in heman park
Monday Jun 4, 2012 #
yoga 15:00 [1]
recovery stretch
Sunday Jun 3, 2012 #
running 47:00 [4]
10k crushed limestone trail race felt more like a tempo run but could never get it into the next gear. I think its there, though, just getting harder to find it.
orienteering 1:30:00 [2]
Lots of mistakes and slow, but Chicago terrain was subtle and refreshing, it always felt special to get to the control - so ultimately very fun and a rebuilding confidence booster nonetheless.
COAC has it down - on-line registration, annual passes for $50 that include membership, and free quality beer after the meet. A very good time.
COAC has it down - on-line registration, annual passes for $50 that include membership, and free quality beer after the meet. A very good time.
C • Beer 2
Saturday Jun 2, 2012 #
biking warm up/down 1:00:00 [1]
easy ride to measure course length and do course marking
running 30:00 [3]
more trail markings. ended with some strides. might have overdone it since i was trying to impress my friends with my 'run like a bear' style.
Friday Jun 1, 2012 #
biking 25:00 [1]
local errands