Training Log Archive: matzah ballIn the 30 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
biking 1:20:00
garden/pantry, nursing home, then bak up to raio shack for new modem cable. was 'going to' run tempo today, but beat.
Thursday Nov 29, 2012 #
yoga 15:00 [1]
biking 25:00 [2]
garden to do sprinklers
biking 1:10:00
from gravois bus downtown to Hyde Park, and then back home via Forest Park
Wednesday Nov 28, 2012 #
running 1:30:00
track:
4 x 200 @ 41, 200 jog rest. walk/jog 5 min rest set
1 x 600 @ 230
2 x 400 @ 130, 400 jog rest
3 x 200 @ 42, 41, 43, 200 jog rest
4 x 200 @ 41, 200 jog rest. walk/jog 5 min rest set
1 x 600 @ 230
2 x 400 @ 130, 400 jog rest
3 x 200 @ 42, 41, 43, 200 jog rest
C • Aha! 2
running drills 15:00 [1]
strength, flex, iso
Tuesday Nov 27, 2012 #
running 30:00 [1]
a little walking, mostly jogging and running drills
biking 20:00 [1]
mostly leaf raking at neighbors house
running 34:00 [2]
lots and lots of ducks in wilmore park
Sunday Nov 25, 2012 #
biking 1:30:00 [2]
bus and bike to chubland and back
running 1:45:00 [3]
felt strong on hills, seems like the resistance w inner tubes unlocked some power
running drills 10:00 [1]
Saturday Nov 24, 2012 #
running warm up/down 30:00
'weight' training 25:00 [1]
resistance w/ inner tubes (what else), some lunges and twists and pullups
biking 25:00 [3]
all the hundreds of radish and turnip etc. plants in our comm. garden seem to have done ok in 24 deg. - so maybe i was supposed to be here
running 30:00
easy run in the park on a sunny afternoon.
Friday Nov 23, 2012 #
biking 45:00 [3]
harder ride into stiff north wind on way in and then lots of basic food for $20 on the way back, raisins, rice, oatmeal, sunflower seeds
biking 10:00 [2]
to garden to cover plants
Thursday Nov 22, 2012 #
running 45:00
tempo cemetery - 15 min, hill repeats last 5 minutes
running drills 10:00 [1]
biking 20:00 [3]
big bike trailer for thanksgiving gift of heavy potted norfolk pine, back considerably lighter, 1/2 of a pumpkin pie.
Wednesday Nov 21, 2012 #
yoga 15:00 [1]
biking 25:00 [2]
biking 1:40:00 [2]
to botanical garden, old north st. louis, around the neighborhood, back to metro
Tuesday Nov 20, 2012 #
biking 1:05:00 [2]
garden, pantry. printer. garden, clients office near JB
running intervals 1:02:00
to track. 8 x 400 @ 132-136, focus on relaxing, open cadence breathing
running drills 10:00 [1]
strength and flex
Monday Nov 19, 2012 #
yoga 15:00 [1]
Sunday Nov 18, 2012 #
biking 1:55:00 [2]
to cliff cave, jb cemetery detour
running 1:05:00
cliff cave, 2 loops tempo, 13:34 1 min rest 13:50
biking 15:00 [2]
Saturday Nov 17, 2012 #
running 55:00
About the hardest i can do an easy run. hope i didn't do too much damage for tommorow. Had to miss the cx on the bmx course, but i am trying to be a runner too. just too much - maybe next year.
running drills 10:00 [1]
Friday Nov 16, 2012 #
biking 50:00 [2]
planned (various garden) and unplanned (train)detours on way to and from nursing home. legs tired, not logging leaf raking since it was not power raking.
biking 15:00 [2]
Thursday Nov 15, 2012 #
yoga 15:00 [1]
running 15:00 [1]
biking 25:00 [2]
bike errands. tired, but feel like i need to do some running. the great dilemna.
running 38:00
2 x tempo mile w/ 1 minute rest in between. 7 min flat each. On graval track at river des peres at pre-sunset. quad felt a little tight at end, just a little reminder - not bad!
biking 55:00 [3]
pm bike club meeting in webster, and bike shop for misc. sealants, lubes, removable valve stems and stem remover tool, and wheel repair
Wednesday Nov 14, 2012 #
walking 15:00 [1]
early morning, fav time to get moving. as tempting as it was to run, need to give it another day at least.
biking 2:20:00
ride just for sake of ride, do anything ride, cross bike with cross tires - jb (some cx country course), cliff cave, 4 x up cliff cave paved hill, loop on singletrack (new gorc trails are very untechnical, still, the tires were pumped up enough to make for cautious going) then back way out of park on Susan road back to telegraph, etc.
Tuesday Nov 13, 2012 #
biking 15:00 [1]
misc. - going by pain/soreness indicators, quad strain is still prominent but cleared for moderate biking. Whew - kind of surprised at how fast its healing.
biking 1:30:00
jobsite in maplewood, then rei/wf/tj. pulling trailer. lots of d-tours for construction
Monday Nov 12, 2012 #
Note
taking the morning off to monitor the left upper quad and make sure it doesnt become continuing problem.
biking 20:00 [2]
bank, store, then started out on site visit, but noticed a thunk every time front wheel turned. decided I wasn't really all that keen on riding anyway, so turned back. wheel is out of true but the thunk seems to be where I patched in a piece of inner tube where I had to cut the rim tape out where it got all bunched up.
Sunday Nov 11, 2012 #
yoga 15:00 [1]
Saturday Nov 10, 2012 #
running warm up/down 20:00 [2]
warming up for the Castlewood skippo trail runs.
running 53:12 [5]
Hard to get an intensity 5 out of a beat up body but we'll follow the convention. I did the 10k, which turned out to be a very good choice, because my legs were still sore to begin with and felt likesomebody had smacked my thighs with a baseball bat afterwards - and it kept getting warmer and warmer -its now 78 degrees!
Got 1st in my age group (no real competition though, would have been 2nd in 50-59) and 22nd overall out of 240- I'll consider that 'pretty good considering'. My trail running nemesis Keith T. passed me on his way to a 20k 3rd place 50-59. My 20k time in 2010 would have beat him, and first and second too. Oh,oh. Maybe i AM slowing down????
splits
1. 7:02, flat and mostly paved
2. 7:34 flat, sandy and dirt trail
3. 10:11, climbing the steps
4. 9:31 hilly trail
5. 9:21 hilly trial
6. 8:30 downhill and flat, fatigued!
Got 1st in my age group (no real competition though, would have been 2nd in 50-59) and 22nd overall out of 240- I'll consider that 'pretty good considering'. My trail running nemesis Keith T. passed me on his way to a 20k 3rd place 50-59. My 20k time in 2010 would have beat him, and first and second too. Oh,oh. Maybe i AM slowing down????
splits
1. 7:02, flat and mostly paved
2. 7:34 flat, sandy and dirt trail
3. 10:11, climbing the steps
4. 9:31 hilly trail
5. 9:21 hilly trial
6. 8:30 downhill and flat, fatigued!
biking 1:10:00 [2]
to and from bus. now I need to rest my legs or else.
biking 15:00 [2]
saturday nite football
Friday Nov 9, 2012 #
biking 50:00 [2]
usual stuff
Thursday Nov 8, 2012 #
running 30:00 [1]
short walk warmup, jog, drills
running 40:00 [3]
first real run since last weekend. legs still stiff and sore, but just runnable.
running drills 15:00 [1]
'weight' training 10:00 [1]
resistance stretch with old bike inner tubes - another use!
Note
Sent two small old camelbak packs back, same model, no bladder, both had zipper malfunction. Today, got package from Camelbak - two brand new good-looking packs, 2 different models each WITH hydration bladders. Wow.
Under new management? Or somebody who knows me works at Camelbak?:)
Under new management? Or somebody who knows me works at Camelbak?:)
biking 15:00 [2]
Wednesday Nov 7, 2012 #
running 25:00 [1]
walking and light jogging
running 30:00 [1]
cont. easy jog, quads still sore
Tuesday Nov 6, 2012 #
biking 15:00 [1]
garden and voting - legs are still very sore.
walking 40:00 [1]
really easy walk - but walking seems like quite an accomplishment
Monday Nov 5, 2012 #
yoga 15:00 [1]
Note
Just noticed that i did as much or more running in my 'taper' week than any of the previous 20 weeks!
C • 4th 2
biking 40:00 [2]
to garden and nursing home
biking 15:00 [2]
Sunday Nov 4, 2012 #
running warm up/down 20:00 [2]
running race 1:47:00 [3]
SL track club 1/2 marathon. At 60+ I'm getting used to these days where everything starts going backwards, but that doesn't make it any more pleasant. It was still almost dark, cold, and the pavement was hard. After a couple of quite moderate miles I realized I was never going to really warm up and that my legs were unhappy running on pavement. After that, it was just a matter of trying to hang in there and finish, and say prayers for the constant stream of runners passing me.
Every one of my training runs has been run faster with better form (well, except for the bricks), and been more enjoyable.
'You made us, and we belong to you'
Every one of my training runs has been run faster with better form (well, except for the bricks), and been more enjoyable.
'You made us, and we belong to you'
Saturday Nov 3, 2012 #
running 30:00
same as yesterday
running drills 10:00 [1]
biking 25:00 [1]
Friday Nov 2, 2012 #
biking 35:00 [2]
n.h./p.o.
running 40:00
after slow warmup nice pace, just enjoying it and some strides
running drills 10:00 [1]
Note
got an e-mail showing i was on PM wait list and saying they were trying to get everybody on the list in- still, i was way down on the list about 29th.