Training Log Archive: matzah ballIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
walking 20:00 [1]
Some kind of cold bug is trying to establish a beachhead, cool weather and transport conducive to run in woods, but rest seems prudent.
Saturday Jun 29, 2013 #
biking 50:00
up to position on race course by park to warm up. then after race, along river des peres trail to blow off a little extra steam.
running race 45:58
Macklin Avenue mile race, road, overall some 80 feet drop but also some steady 3% climb. Just prayed i would break 6 min, but surprised to see it come in so very close. (5:58) Slowest time at this race in the 4 times i've run it.
First 400 was 'intentionally' slow @ 1:30, but instead of picking it up for the second quarter (most uphill), I slowed down to 3:01, then hit 3/4 at 4:30 (the most downhill). At least I was consistent.
Told myself 2 more weeks of speed training would have taken care of that, but it could go the other way too - last year i sat out because of a hamstring.
Still first in 60-64, but Mike Compton (59 - that guy keeps getting faster) in 55-59 ran in 5:18. Next year's age group will be a real challenge if he shows up.
First 400 was 'intentionally' slow @ 1:30, but instead of picking it up for the second quarter (most uphill), I slowed down to 3:01, then hit 3/4 at 4:30 (the most downhill). At least I was consistent.
Told myself 2 more weeks of speed training would have taken care of that, but it could go the other way too - last year i sat out because of a hamstring.
Still first in 60-64, but Mike Compton (59 - that guy keeps getting faster) in 55-59 ran in 5:18. Next year's age group will be a real challenge if he shows up.
Friday Jun 28, 2013 #
running warm up/down 15:00 [1]
Thursday Jun 27, 2013 #
biking 15:00 [1]
track and back, drop off at neighbors
running 1:00:00
tempo mile and 1200. then tried the 200's with decreasing rest from 30s.
really like this as a bridge to endurance w/ speed. 46, 44, 44, 44, 45. next time would try to do them faster.
really like this as a bridge to endurance w/ speed. 46, 44, 44, 44, 45. next time would try to do them faster.
biking 50:00
city greens food coop
biking 20:00 [2]
neighborhood
Wednesday Jun 26, 2013 #
biking 15:00 [2]
garden and deliveries
yoga 15:00 [1]
biking 15:00 [2]
bank, drugstore, printer, visit
biking 15:00 [2]
Tuesday Jun 25, 2013 #
running drills 15:00 [1]
running 1:15:00
to track...very high humidity, breathing and both sore achilles not good. focused on form, probably overthinking. pedestrian times irrelevant, never developed into a complete workout. probably too much speedwork. walk/jogged home. at least i got out there.
2 x 800, 400, 200
2 x 800, 400, 200
biking 15:00 [1]
garden/food pantry. some mulching. not adjusting to this climate.
Monday Jun 24, 2013 #
yoga 20:00 [1]
weather says go run this early morning if you can....but lethargy says no...we'll see
running 15:00 [1]
real easy warmup inside told me what i needed to know - take a nap!
Sunday Jun 23, 2013 #
running long 1:20:00
worked on turnover when in a relaxed, 'bounding' type stride, tried to work in the hills.
lots of wet grass which got really deep and prairie-like on st. marcus hill - almost felt like a wild place.
lots of wet grass which got really deep and prairie-like on st. marcus hill - almost felt like a wild place.
Saturday Jun 22, 2013 #
walking 30:00 [2]
walking the wheelbarrow back and forth at the garden. of course some strength training in there too.
Friday Jun 21, 2013 #
biking 15:00 [2]
to track w detours to garden
running 47:00
In the hope of sparing my PF, did this quickie...but it was very hard to jump in to fast stuff in a very muggy windless and on a personal note cranky early morning. Nevertheless, I told myself this might be race conditions, so deal with it and plowed ahead.
mile specific workout that targets maintaining speed when things are very stressed.
they are at 'race pace' which was whatever i could muster under the circumstances
2 x 800 w/ 2 min R 307,309
2 x 400 w/ 1min R 129, 132
2 x 200 w/ 1 min R 43, 42
mile specific workout that targets maintaining speed when things are very stressed.
they are at 'race pace' which was whatever i could muster under the circumstances
2 x 800 w/ 2 min R 307,309
2 x 400 w/ 1min R 129, 132
2 x 200 w/ 1 min R 43, 42
biking 50:00 [2]
garden, nursing home, p.o., printer
Thursday Jun 20, 2013 #
biking 1:15:00
tj/rei/wf run - bridge is finally fixed so rode the whole thing
yoga 20:00 [1]
Wednesday Jun 19, 2013 #
biking 40:00
printers, and deliver to maplewood. calling a courier was almost a wash in time and money, so i saved some pollution and got some exercise.
biking 15:00 [2]
Tuesday Jun 18, 2013 #
biking 25:00 [2]
garden, printer
running warm up/down 1:20:00 [2]
running intervals 50:00
morale was a bit low, so this was what the doctor ordered. group workout at vianney - really helps to run w others sometimes. ace bandage on foot seemed to help plantar, at least during the intervals i was not aware of it - rare these days.
11 x 400 2/ 2:45-3:00 jog - the early intervals i ran a pretty good resting pace, the later ones walked quite a bit.
142,138,133,133,132
131,128,126,126,132
122
pulled out of middle of 12th
seemed like a good workout to bridge over to some speed in the mile, but I'm still dreaming of a good trail 10 miler.
maybe next workout should be faster 400's?
11 x 400 2/ 2:45-3:00 jog - the early intervals i ran a pretty good resting pace, the later ones walked quite a bit.
142,138,133,133,132
131,128,126,126,132
122
pulled out of middle of 12th
seemed like a good workout to bridge over to some speed in the mile, but I'm still dreaming of a good trail 10 miler.
maybe next workout should be faster 400's?
Note
from the 'murderous mile'
Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Overall time should be similar to mile target. Then 10 mins jog then 6 x 200m with reducing recoveries of 30, 25, 20, 15 and 10 seconds
Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Overall time should be similar to mile target. Then 10 mins jog then 6 x 200m with reducing recoveries of 30, 25, 20, 15 and 10 seconds
Monday Jun 17, 2013 #
walking 20:00 [2]
walking w/ wheelbarrow(half heavy load of mulch) from garden to sub garden and back. uss. dont log stuff like this, but want to account for and track my fatigue.
biking 15:00 [1]
back and forth to garden a few times
Sunday Jun 16, 2013 #
biking 20:00 [2]
to track and friends
running 40:00
quiktrip to the track after resting all day - very exhausted from cumulative stress of last week
anyway, wanted to run some longer intervals to get ready fro 800, but since it looks like I might have a hard time gettting much below 3 min i might not bother - varying amounts of rest, on the long side
100 18
300 101
400 128
600 217
400 130
anyway, wanted to run some longer intervals to get ready fro 800, but since it looks like I might have a hard time gettting much below 3 min i might not bother - varying amounts of rest, on the long side
100 18
300 101
400 128
600 217
400 130
walking 30:00 [1]
Saturday Jun 15, 2013 #
yoga 20:00 [1]
biking 30:00 [2]
Friday Jun 14, 2013 #
running 1:18:00
tempo intervals at track 1 min rest
1600 7:16
1200 5:24
800 3:30
5 min jog walk
then 3 x 200 w/ 1min jog/walk 42 42 42
not a lot in the tank before, less afterwards
1600 7:16
1200 5:24
800 3:30
5 min jog walk
then 3 x 200 w/ 1min jog/walk 42 42 42
not a lot in the tank before, less afterwards
biking 34:00 [3]
to office in maplewood for ride share out to t & c
biking 25:00 [2]
to bus to wilderness first aid class at alpine shop
Thursday Jun 13, 2013 #
biking 25:00 [2]
garden, printer, grocery store, bank, hardware store
biking 55:00 [2]
affton food pantry. volunteer mass .
Wednesday Jun 12, 2013 #
running 1:40:00
legs still sore from weekend so one step at a time: lets just see if i can do wrmup drills, let just see if i can run to the track, lets just see...if I can do BP's speed workout "with allowances" as they say in China. So, 4 x 200 with 2-2:30jpg walk, almost 10 minutes jog walk break, and another 4 x 200. Pretty much had to jog/mostly walk the whole way home.
38, 37, 37, 38
38, 38, 38, 39
38, 37, 37, 38
38, 38, 38, 39
running drills 15:00 [2]
strength and flex
Note
couple of 'take stock' notes:
fitnesss: 3 super fatty meals in 3 days plus lots of race chocolate and hot weather translates into +4 pounds weight gain.
overall running goals: I've discovered my over-arching running personal 'perfomance' goal is not to win age groups, even 50+ age groups, or place high in races. All I really want is to run is sub 6 as much as possible. that my goal, and i'm sticking to it. As far as running benefit in general, stay in shape mentally and physically to be strong for others, inspire if possible...and ???
fitnesss: 3 super fatty meals in 3 days plus lots of race chocolate and hot weather translates into +4 pounds weight gain.
overall running goals: I've discovered my over-arching running personal 'perfomance' goal is not to win age groups, even 50+ age groups, or place high in races. All I really want is to run is sub 6 as much as possible. that my goal, and i'm sticking to it. As far as running benefit in general, stay in shape mentally and physically to be strong for others, inspire if possible...and ???
biking 40:00 [2]
scrabble and friends
Tuesday Jun 11, 2013 #
biking 25:00 [2]
lunch w/ birthday friends and haircut
Note
was considering the pssibility of going out for the 1500 run, but legs feel like jelly and dont even want to tackle a warmup. in addition its 90 degrees, w the wind blowing directly across the rush hour highway traffic onto the track.
biking 25:00 [2]
garden, and friends house
Monday Jun 10, 2013 #
biking 1:00:00 [2]
chitown clark escorting me thru chicago in mad urban alleycat fashion, just a part of the gracious hospitality provided by him and his wife. I think it was more than an hour though - numerous but short errands in the neighborhood, then to the lakefront to the driving range, wrigley field for a bite and the heroic grand finale into the high towers of Chicago wreathed in mist.
Sunday Jun 9, 2013 #
running race 2:01:00
EQ race - well put together race - i have never seen water stations as well organized and convenient as this one. from a personal point of view, not so well put together - never felt like i got in a good rhythm. The first race was a 10 miler, folllwed by a 5k about an hour and 15 later. unbelievably i forgot it was 10 miles somewhere along the way, and thought i was in the 10k. oh well, no harm done since i wasnt going fast enough for it to hurt me too much.
Hey I can run! It was great to see my old friends. And it was for a great cause...
Hey I can run! It was great to see my old friends. And it was for a great cause...
biking 40:00 [2]
Just limping along - to the metra station and from the metra to the incredible hospitality of Chitownclark, and his famous gruel
Saturday Jun 8, 2013 #
biking 1:00:00 [2]
biking in chicago to forest preserve from metra station, church and then EQ race headquarters
running 35:00
warm up in forest park
Friday Jun 7, 2013 #
yoga 25:00 [1]
running 20:00 [2]
warm up and drills
biking 45:00 [2]
to nursing home and errand
Thursday Jun 6, 2013 #
biking 35:00 [3]
Errands
biking 35:00 [2]
new food pantry in Affton. Seems like it will work out.
Wednesday Jun 5, 2013 #
biking 35:00 [2]
errands
Tuesday Jun 4, 2013 #
running 15:00 [1]
warmup/running drills
biking 15:00 [2]
quick garden/food pantry run
biking 15:00 [1]
mostly bus to sites near downtown. bad eyesight can lead to big problems with finding right adresses, i got lucky, moved 5 blocks north (difference between 3 and 8) and got to the bus stop just before the return bus.
biking 45:00 [2]
to and from track - w/ link assist
running 57:54
My whole objective in this 3000 track run was not too get mentally hung up and stay relaxed. Too relaxed. 6:52 mile pace at this point should be more like an hour long run, not a track race - which might have been the idea given the upcoming weekend. Age graded 71% vs. typ. 80% area!
Pretty great conditions for June in St. Louis, 70 @64% w a nice breeze. But timing is everything, and its not there yet.
Pretty great conditions for June in St. Louis, 70 @64% w a nice breeze. But timing is everything, and its not there yet.
Monday Jun 3, 2013 #
biking 20:00 [1]
to garden to do some hoeing, and printers
Sunday Jun 2, 2013 #
walking long 25:00 [1]
walk to church and back
running long 1:15:00
started off so slow i was prepared for a busted run, but progressed to near tempo energy after 20 min and tempo 30 min in, timed 7:03 on gravel track, stayed at that for 16 total then had to regroup, did some moving drills and cranked it back up for a while.
Still high humidity. cooler tho, so it didnt bite as much. burning achilles action just goes w the territory.
Still high humidity. cooler tho, so it didnt bite as much. burning achilles action just goes w the territory.
Saturday Jun 1, 2013 #
yoga 20:00 [1]
running 18:00 [2]
over to friends to watch Pre Classic. Seemed ok at first, but got overheated in a hurry.
running drills 10:00 [1]
strength/flex