Training Log Archive: matzah ballIn the 30 days ending Sep 30, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Sep 30, 2013 #
7 AM
yoga 20:00 [1]
8 AM
running warm up/down 40:00 [2]
inside w/ drills, then short run out into the foggy park
2 PM
biking 25:00 [2]
to school, and later to running store
3 PM
biking 45:00 [1]
hardly loggable, but lots of microsurges and riding against brakes, pacing running group at about 8.5-9 min/mile
5 PM
Note
went to the hoka demo. kind of clunky no matter what they say, and wonder how they work on a technical trail, but the rebound is nice and might be a good shoe for recovery days and for that 50 miler that with constantly beat up feet is seeming more elusive with the passing of time.
Sunday Sep 29, 2013 #
walking 25:00 [1]
walking warm up/down 15:00 [1]
more 'recovery' walking - more useful as recovery than jogging, in my case.
Saturday Sep 28, 2013 #
biking long 4:00:00 [3]
usually i plan well, but this bombed. first, got on the south, instead of north bus. driver didnt know that mckelvey and marine were on his route.
so, 1/2 hour behind schedule, and somehow i underestimated the distance to klondike where the trail race was. So when i saw a sign at defiance, klondike 5.5 miles, i realized i couldn't make it to the start, much less warm up or rest or anything. so i turned around and rode back.
so, 1/2 hour behind schedule, and somehow i underestimated the distance to klondike where the trail race was. So when i saw a sign at defiance, klondike 5.5 miles, i realized i couldn't make it to the start, much less warm up or rest or anything. so i turned around and rode back.
running long 1:40:00 [2]
...and stopped at lost valley for a run. did one loop of lewis trail with some walking at the begin and end
not how i wanted to spend the day, but i didn't think things thru, and paid for it.
not how i wanted to spend the day, but i didn't think things thru, and paid for it.
Friday Sep 27, 2013 #
biking 10:00 [2]
pantry
biking tempo 35:00
up gravel track to bus, later back from bike shop
running warm up/down 25:00 [2]
from bike shop to fathers house to do some landscaping maintenance
5 AM
yoga 25:00 [1]
Thursday Sep 26, 2013 #
biking 30:00 [2]
boy am i still worn out. prob ran too hard last Saturday. (but thats almost a week ago!)
up to garden to do some planting, then county library across the river des peres
up to garden to do some planting, then county library across the river des peres
biking 25:00 [2]
running warm up/down 15:00 [2]
Tuesday Sep 24, 2013 #
running warm up/down 15:00 [1]
biking 30:00 [2]
garden, pantry, home, garden,hardware store, garden, home
2 PM
running 52:00
team was doing 600's, so I helped pace a couple of the last ones, and then did 2 more on my own, 4 x 600 w/ 4min,4,2,2,R, then 3 x200 w/ 2 min R
225,222,222,229...sliding
41,43, 45 sliding...
225,222,222,229...sliding
41,43, 45 sliding...
4 PM
walking 50:00 [1]
then... i was going to run home but i felt terrible - heat, overwork? had to walk, and unfortunately stuck to the (much longer) running route i had planned
Monday Sep 23, 2013 #
running 50:00
jog to the park and then some 'dog intervals' - she hasn't seemed to want to run, but she did today
8 AM
yoga 25:00 [1]
9 AM
walking warm up/down 15:00 [1]
3 PM
biking 15:00 [1]
leg stretcher - up to high school, coach didn't need me, so back. Boys coach kindly asked me if i wanted to run w/ them, but need another day.
Sunday Sep 22, 2013 #
Note
totally wrecked today, but its a good feeling to recall picking it up at the end of the long run. I remember being amazed that I could run up the last big hill to lone elk and still have a conversation of sorts with my running companion (without whom a lot of that would not have happened).
6 PM
biking 15:00 [2]
Saturday Sep 21, 2013 #
biking 30:00 [2]
to shrewsbury metro along gravel track, then bus to crestwood where my sister met me w/ car
running 2:55:00
then we ran a loop of flint quarry/chubb, slowly of course, sis drove away and i kept running, slow at first, feeling out the pack w/ the weight of added water, bike pump etc.
Hit the flats and picked it up for a while, then somebody who occasionally does O meets came up behind me and we picked up the pace again, which was a real help to me.
Then I continued alone up to the DC turnaround and headed east on a trail in the woods on a ridge which seemed to paralllel the highway. However, the trail drifted north, and I was becoming concerned about getting to the bus stop on time, so I went off trail toward the highway, hit a power line and parallelled the access road for a bit, until I had to get on the access road - then pushed it until I had the 141 park and ride in sight - looked like i was going to make it but anything can happen. As it turns out had maybe 8 minutes to stretch and do drills before the bus came, took me back to Shrewsbury, where I picked up the bike and rode home.
Hit the flats and picked it up for a while, then somebody who occasionally does O meets came up behind me and we picked up the pace again, which was a real help to me.
Then I continued alone up to the DC turnaround and headed east on a trail in the woods on a ridge which seemed to paralllel the highway. However, the trail drifted north, and I was becoming concerned about getting to the bus stop on time, so I went off trail toward the highway, hit a power line and parallelled the access road for a bit, until I had to get on the access road - then pushed it until I had the 141 park and ride in sight - looked like i was going to make it but anything can happen. As it turns out had maybe 8 minutes to stretch and do drills before the bus came, took me back to Shrewsbury, where I picked up the bike and rode home.
biking 15:00 [2]
Friday Sep 20, 2013 #
biking 1:25:00
to deliver prints, then bus to fathers house, back by way of bike shop in the rain. added up to hs
running 1:00:00
on the chubb to keep my sister company. worked out well, because I didnt have much energy
Thursday Sep 19, 2013 #
biking 40:00
local errands
biking 15:00 [2]
bring bday present to sick girl :(
6 AM
running warm up/down 55:00
inside start, then loop into park
dont like the way ball of foot is feeling, too much pavement w/ the cx team? (sounds ironic actuallly, dont know why they are running on roads so much)
dont like the way ball of foot is feeling, too much pavement w/ the cx team? (sounds ironic actuallly, dont know why they are running on roads so much)
Tuesday Sep 17, 2013 #
6 AM
running tempo 1:15:00
soft tempo intervals w/ 1 minute rest. 3 pavilions following the cx stripe. goal in back of mind was to run progressively - it happened without straining, but by relaxing into the motion.
632, 632, 621, 617, 609
632, 632, 621, 617, 609
10 AM
biking 50:00 [2]
wf/tj, includes time to food pantry
3 PM
running hills 1:00:00
2 a day - woohoo! - jogged to paved hill off river des peres, did 8 hill repeats with the cx team -3/4% grade, maybe 300m? seems like i mispunched my watch a couple of times. But a good workout. Very desultory jogging home in the tree lawns after that.
Monday Sep 16, 2013 #
yoga 15:00 [1]
running 45:00
cross country team was doing 400's so I ran/paced a few. In the 135/140 range w/ like 6-7 minutes rest/socialization, so I didn't think I was spoiling my easy day. We'll see tommorow.
Sunday Sep 15, 2013 #
biking 50:00
mostly to castlewood from meramec cc
walking 45:00 [1]
then a picnic and walk
7 AM
running 2:00:00
castlewood trails
Saturday Sep 14, 2013 #
biking 15:00 [1]
'weight' training 30:00 [2]
hoeing
Friday Sep 13, 2013 #
7 AM
running intervals 1:20:00
1,2,3 workout 1x200 1jogR 1 x 300, 2R, 1x 400, 3R repeat
44, 106, 133
43, 107, 133
wanted to get off track before students piled in, but didnt seem like enuff so did 3 x 400 pavilions downhill on the way home
135, 135, 135
44, 106, 133
43, 107, 133
wanted to get off track before students piled in, but didnt seem like enuff so did 3 x 400 pavilions downhill on the way home
135, 135, 135
8 AM
biking 15:00 [2]
garden and food pantry
9 AM
'weight' training 30:00 [2]
weighted forward lunges, lateral lifts, lateral twists etc. i.e. shoveling compost into wheelbaroow at garden
run, bike, weight workout - very tough
run, bike, weight workout - very tough
12 PM
walking warm up/down 20:00 [1]
recovery walk/ jog inside
Thursday Sep 12, 2013 #
biking 40:00 [2]
local errands
Note
OUCH! Gut check - My official trail race time was almost exactly what I had estimated. What the heck is going on? 9:47 pace for a 5 mile race??? And the first mile and a half was flying flat/downhill toward the river. If it was a heinous course, ok. Just doesn't match up with the mile and a half intervals and other stuff I've been doing. Guess I have to pay more attention and more work to do.
biking 15:00 [2]
Up to high school to volunteer assistant coach the girls cross country team. I was secretly hoping coach would use me as a rabbit, but not running helped me focus on what was important: the team. Now if I could only remember their names. I dont really have a coaches persona at all, but I have empathy, so thats something i guess.
biking 15:00 [2]
a couple of social visits
2 PM
running 20:00 [2]
warming up and hither and thither, just in case i had to run
Wednesday Sep 11, 2013 #
biking 1:25:00 [2]
to and from cliff cave w/ minor detour to kill time while waiting for county library to open
orienteering 1:30:00 [2]
following unmapped paths at Cliff Cave and some short cut-thrus - gotta be careful tho - poison ivy would not be good mix w/ my thin hide.
just trying to build up some miles, might as well be looking at a map while doing it
just trying to build up some miles, might as well be looking at a map while doing it
walking warm up/down 15:00 [1]
recovery
Tuesday Sep 10, 2013 #
7 AM
yoga 15:00 [1]
walking warm up/down 15:00 [1]
and then another 2 grueling hours in the garden. tired of logging it though.
3 PM
running 45:00
progressive indoors, starting at a slow walk, building up to a jog and then some drills and explosive sprints/plyo moves
Monday Sep 9, 2013 #
biking 20:00 [1]
garden, church from yesterday
biking 15:00 [1]
printers
8 AM
'weight' training 30:00 [1]
mulching, more time than this...so miserably hot and humid it deserves to be logged
Sunday Sep 8, 2013 #
biking 30:00 [2]
up and back gravel track from shrewsbury station, where i met my ride
running warm up/down 1:40:00
warming up on a couple of segments of trail, and then an extra loop of the 5 miler, where I actually got to see that there were some great overlooks of the river on the course that I was too anaerobic to notice during the race. going pretty slow , because the half marathoners kept zipping by me. Need to get in some longer runs before I forget how, I was hurting pretty much at the end. so maybe a half marathon total worth of running for the day.
running race 48:00 [4]
Corps of Discovery 5 miler on the Clark trail. Time is not official, but arrived at by deducting some residual time on my watch. This time would seem quite slow considering. Most of it was pretty fast running, w/ a couple of stout hills and technical sections thrown in. 'Felt' like I was flying a good part of the race, but hit some rough patches. Should do some more races this distance (much as I hate to say that because it was painful). I was '3rd place master' which just shows what a small race the 5 mile component was.
It got relatively cool with the continual drizzle, almost jumped up to the half because of that, but in hindsight i need some more long runs.
It got relatively cool with the continual drizzle, almost jumped up to the half because of that, but in hindsight i need some more long runs.
Saturday Sep 7, 2013 #
biking 15:00 [2]
garden, church
6 AM
yoga 15:00 [1]
7 AM
running warm up/down 40:00 [2]
felt weak, so just tried to relax and enjoy
Friday Sep 6, 2013 #
yoga 10:00 [1]
biking 15:00 [1]
garden, pantry - some shoveling hoeing hauling picking
running 30:00
meditative light jog in my indoors 'dogrun'
Thursday Sep 5, 2013 #
biking 1:15:00
to and fr cliff cave except for 270/telegraph
running tempo 1:26:00
2 x inner loop at tempo, 10:50, 10:33 w/ 1 minute rest. second loop was almost as fast as slowest interval (10:27) last week.
then ran over to the rocky hill by the cave and did 2 x 2:00min hill repeats (from stream to first post) w/ run down recovery. Purpose was to get the feel for technique and check out the new la sportiva helios. Excellent shoe and good fit for my beat up feet - nimble, reasonably light, 7" drop favors my achilles, good traction. Only problem was it seemed a little flexible on hard downhill so the foot rotated inside the shoe - but that might have something to do w the olive oil i put on my dried out skin before running! Next time will lace up tighter.
Felt good so ran out to the bluff after that.
then ran over to the rocky hill by the cave and did 2 x 2:00min hill repeats (from stream to first post) w/ run down recovery. Purpose was to get the feel for technique and check out the new la sportiva helios. Excellent shoe and good fit for my beat up feet - nimble, reasonably light, 7" drop favors my achilles, good traction. Only problem was it seemed a little flexible on hard downhill so the foot rotated inside the shoe - but that might have something to do w the olive oil i put on my dried out skin before running! Next time will lace up tighter.
Felt good so ran out to the bluff after that.
walking 15:00 [1]
pacing mindfully in house. only logging a marker.
walking 15:00 [2]
Wednesday Sep 4, 2013 #
biking 15:00 [1]
garden a couple of times last couple of days
'weight' training 30:00 [1]
more mulch
walking 15:00 [1]
Tuesday Sep 3, 2013 #
running 1:08:00
8 x 200, 2min rest
FELT fast, WAS slow...bug is slowing me down
43,41,42,42,42,41,41,42
FELT fast, WAS slow...bug is slowing me down
43,41,42,42,42,41,41,42
C • Ha! 3
'weight' training 1:30:00 [2]
shoveling, wheelbarrowing and spreading mulch at the community garden
biking 40:00
pushed hard to catch next train to REI,wf,tj. then lackadaisical back
Monday Sep 2, 2013 #
walking warm up/down 20:00 [1]
started at a walk, worked my way up to a jog
'weight' training 45:00 [2]
mulch at the garden