Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Jun 30, 2014:

activity

time

miles

running

18:49:49

biking

15:30:00

walking

5:30:00

plyo class

2:55:00

yard work

1:55:00

yoga

1:30:00

running drills

48:00

Total

46:57:49

3:08

0:00

» now

Monday Jun 30, 2014 #

biking 45:00 [2]

to garden , to from rec center

running tempo 54:00
shoes: nike lunaracer

in deference to heat, ran laps inside recplex. supposed to be 11 laps to mile but i suspect they measured at the inside line. anyway, i have to go by effort. so each interval was 11 times around w/ 1min jog/walk rest. 818 ,726, 736, 745, 746, 751

plyo class 45:00
shoes: nike lunaracer

randowm thought: the lunaracers are almost too soft

biking 15:00 [2]

back to the printers. got it worked out

Sunday Jun 29, 2014 #

walking 25:00 [1]

running warm up/down 25:00
shoes: new balance fresh foam

applied duct tape to inside of uppers to keep them from wearing thru further

Note

knees felt extremely dicey this morning (actually starting before run yesterday). better now. might be switching to more bikervals in any case.

Saturday Jun 28, 2014 #

4 AM

walking 25:00 [1]

couldn't sleep

7 AM

running warm up/down 30:00
shoes: nike lunaracer

8 AM

running 5:59 [5]
shoes: nike lunaracer

Macklin mile road race. not getting any faster thats for sure, but...not getting any slower apparently. identical time to last year. splits were opposite of how to run this race, i spaced out. 1:26, 1:33, 1:33, 1:26 or something like that.

2nd in age group, I used to be faster than the age group winner in 5:51 something, which is really the time I was hoping for.

C • Not slowing down. 2

9 AM

running tempo 12:00 [3]
shoes: nike lunaracer

swung by track on way home to try to work some knee and ankle kinks out. tempo 400's @ 6:40 pace w/ 30 sec rest...mile and a half

10 AM

biking 25:00 [1]

to and from race start

Friday Jun 27, 2014 #

biking 25:00 [2]

GARDEN ROUNDS

C • Good luck 2

biking 25:00 [2]

job site in ssl. w/ buses, unnecessary but being paranoid about 'legs'

running warm up/down 20:00 [2]

running drills 8:00 [1]

Thursday Jun 26, 2014 #

running tempo 50:00

a lot of labored jogging but ended up at track. progressive 200's for 2 x 800 total. something like 56, 51, 48, 44. Total 3:20 both times. Fun structure.

The idea was to work on breathing, and I was expecting this great deep breathing session, but it was rather labored. I think I took a hit from some dusty brush I was clearing at the garden the other day.

I think I remember hyper-ventilating a little before the start of the mile a couple of years ago. It seemed like it helped carry me through the first half and after that it doesnt matter anyway.

running drills 15:00 [1]

biking 30:00 [2]

Wednesday Jun 25, 2014 #

yoga 20:00 [1]

walking 30:00 [1]

mainly to loosen calf muscle

Tuesday Jun 24, 2014 #

Note

NB fresh foams have been great training shoes for my beat up feet, but the abrasion of my toes is apparently starting to tear up the uppers. disappointing so early in their life.

biking 45:00 [2]

errands

yard work 15:00 [1]

hoeing

biking 15:00 [1]

6 AM

running intervals 1:25:00
shoes: new balance fresh foam

to track. 800's seemed too daunting. afraid not to measure up? still weary from 5k/general? anyway, haven't done much short speedwork, so seemed like a good idea. copious amounts of jog/walk between. very humid - close to 90%..
4 x 200 @ 37
1 x 400 @ 126
1 x 600 @ 215
1x 400 @ 129
1x 200 @ 38

C • Daunting? 2

Monday Jun 23, 2014 #

Note

inspired by BP, mulling over what might click for Macklin mile.

Monday easy run w/ edge to it
Tuesday speed workout 3 x 800 + 4 x 200 to compare to 2011 PR year
Wed easy
Thurs easy cruise intervals
Fri rest, yoga, short strides
Sat race

biking 15:00 [1]

errands

6 AM

running 45:00
shoes: new balance fresh foam

a lot of bang for the buck for an easy day but I'm skipping plyo so i hope that gives me enough for tomorrow. gravel track, form and tempo, then 3 short hill sprints

C • Any races coming up? 2

8 AM

yard work 30:00 [1]

comparable to light workout in gym, hoeing shoveling, weeding

Sunday Jun 22, 2014 #

biking 25:00 [2]

to scrabble

Saturday Jun 21, 2014 #

running warm up/down 43:00
shoes: nike lunaracer

warmup and cooldown for 5K in wilmore Park. how could i pass this up - 2 blocks from my house. did some 200-300 meter intervals warming up and some strides cooling down.

running race 21:52 [5]
shoes: nike lunaracer

The other day I identified 6:26 pace as my goal 5k pace, but cautioned myself about going out that fast, esp. at the beginning of a race in current conditions.. Well the 'running gods' must be chuckling, because my first mile split on this hot and very humid 5k morning was....6:26.

Then, they must have continued chuckling, because I continued at what I thought was a strong comparable pace, and when I looked at my watch at the next mile I automatically read it as 6:38, thinking 'thats not too bad - I'm still in this'! Then later checking mile 3, did a double take. Omg, that really was 7:38. Unbelievable. Evidently that must have happened to the 2 people ahead of me too, because I really wasn't losing that much ground to them.. Still, considering the conditions and this being the first 5k in over a year, the overall time was not really that bad.

C • Mile markers? 4

C • Mile markers? 1

walking 45:00 [1]
shoes: nike lunaracer

back to J's house to pick up the dogs for jog/walking

running 30:00

needed to fight the waves of fatigue rolling over me, and sometimes the best defense is a good offense. indoors w/ little sprints and maybe 25 stair sprints

Friday Jun 20, 2014 #

yoga 20:00 [1]

running 30:00 [2]
shoes: new balance fresh foam

loop around wilmore

biking 25:00

pantry and printers

running warm up/down 15:00 [2]

easy warmup and some short strides

Thursday Jun 19, 2014 #

walking warm up/down 15:00 [1]

biking 15:00 [1]

garden

running warm up/down 30:00 [2]

Wednesday Jun 18, 2014 #

running intervals 55:00
shoes: new balance fresh foam

only purpose was to run 5k goal pace - scaled back due to the weather - so plenty of rest (3) between quarters. it would be a mistake to actually run this pace in a 5k esp. in the first mile, for now anyway.

137, 141, 139, 133 oops
137, 137, 136, 136 dialed in

C • Nice set 2

biking 50:00 [2]

to printer and then later to site. may be helpful as heat conditioning!

walking 15:00 [1]

Tuesday Jun 17, 2014 #

biking 1:00:00

garden, pantry, shopping w trailer. group of cyclists kept me company on way back along RDP. I found out the little rope fences are there to keep the prairie areas from being mowed while they develop for the next 3-5 years.

walking warm up/down 10:00 [1]

Monday Jun 16, 2014 #

yoga 15:00 [1]

running warm up/down 45:00

warmup and then back from recplex - intending more tempo, but discouraged by st. louis summer weather out in full force

running tempo 21:00 [4]

(2) - 8 min. intervals with 1min R on way to recplex mostly in parks, linked by pavement
1 minR
(1) - 5min interval on recplex track

plyo class 45:00

Sunday Jun 15, 2014 #

walking 20:00 [1]
shoes: new balance fresh foam

legs feel strong and beg for a 'recovery run' but fatigue and tomorrows planned activities deem it imprudent.

biking 15:00 [1]

Saturday Jun 14, 2014 #

running warm up/down 1:00:00
shoes: new balance fresh foam

felt like more than anything needed to get more running in,( then and in general, more of tempo, speedwork and just plain running, and dealing w/ fatigue and injury at the same time) on gravel track...then headed to track w/o real commitment...

running intervals 38:30
shoes: new balance fresh foam

legs and torso felt heavy but powerful at the same time - shades of plyo class? - and turnover and cv need help!

2x200 w. 1:30 rest 38,37
3:30 rest
400 @126

5 minutes rest

2x200 w. 1:30 rest 38,39
4:00 rest
400 @124

running drills 10:00 [1]

running 5:00 [2]

started running to scrabble - but achilles hurt so i turned around and got on my bike

biking tempo 1:15:00

Rad about this girls running team that does cross training on bikes to up their weekly training total. I've been on a bike, but no consistent hard efforts. So on the way back from scrabble, I did cruise intervals based on breathing effort, 7x 3:00 min hard, 1:45 easy, starting on a rise to get into tempo quickly.

This might be just what I need to up the training load without killing myself.

C • Heck yes 2

Friday Jun 13, 2014 #

biking 15:00 [2]

pantry

biking 55:00

to site in u city, then shopping @ TJ w/ w my light and fast camping bike set up....maybe backroads in colorado wouldnt be that bad of a sufferfest

running warm up/down 50:00 [2]
shoes: new balance fresh foam

in and around house w/drills. still very fatigued, but hopefully recovered enough for tomorrow...thinking about trying to find out what top end speed is, inspired by BP's discourse.

Thursday Jun 12, 2014 #

yard work 40:00 [2]

shoveling, wheelbarrowing, digging

walking 20:00 [1]
shoes: brooks cascadia

to garden and back

walking warm up/down 25:00 [1]

Wednesday Jun 11, 2014 #

walking warm up/down 15:00 [1]

just enough jogging to see where the kinks are

biking 30:00

usual close in errands

biking 1:10:00 [2]

to khs track w/ bus and rode all the way home

running tempo 40:30
shoes: nike lunaracer

supposed to be mile time trial w pacers. no pacers, and it started 10 minutes early which was killer for me, cuz i knew i needed some 200m intervals to kick loose. Also lack of pow prob due to hard workouts Sunday and Monday, so not too concerned.

Mile 1 - 6:15, wanted this to be 6 but wasn't going to happen. splits tell the story, 131, 135, 140, 130. respect the mile! plenty of rest and warmup.
3 min rest
Mile 2 - 7:02, ran w/ the slower group
3 min rest
Mile 3 - 7:18, slowest group

Tuesday Jun 10, 2014 #

biking warm up/down 15:00 [1]

walking warm up/down 15:00 [1]

Monday Jun 9, 2014 #

running 55:00

to recplex and back mostly parks, drills and 3 x 150 @30s on awkward gym track w tight 90 degree turns

C • Indoor gym track 2

plyo class 40:00

modified to spare shoulders and keep from passing out, stayed at back so i could jog during breaks

Sunday Jun 8, 2014 #

biking 1:10:00

w bus to race site, and then all the way back home from there.

running warm up/down 30:00

includes some drills and quite a few strides

running race 5:58 [5]

What a crazy morning. First the bus didn't come on time (edit: classic rudy mistake - look at wrong day on schedule), so I started warming up at the bus stop until the next one came, since i was sure I would be too late to do a warmup on site. Then I got to the start, and they said that since there weren't that many racers they had decided to start everybody together...and they were already gone! (no, i never got the 'message' they said they sent out)

It worked out ok. Sugar Creek Mile, 1st year. Down a winding, tree-lined and uniformly downhill road course next to Kirkwood park. Cool morning, and I asked a couple of fast runners who were coming back already if they would pace me and they said yes! Does it get any better than that? Well, maybe next year.

Went out a little fast, even though the high school junior who was pacing me cautioned me. Then there were all these cones, supposedly at 1/8 mile intervals but how the heck is an anaerobic 61 year old supposed to track which 1/8 mile cone is which. So I was unsure where we were and totally missed the last quarter kick. Psychologically, too, I don't think I should have told the pacers 6:00 but stuck to 5:45, and should not have expected the downhill to do all the work for me. So, maybe, a good practice run, but quite disappointing from a technical point of view...yet what a luxury to be disappointed in a 60+ 5:58!

C • Nice job! 4

walking warm up/down 20:00 [1]

Saturday Jun 7, 2014 #

biking 15:00 [1]

running warm up/down 15:00 [1]

biking 25:00 [2]

walking warm up/down 10:00 [1]

running warm up/down 20:00 [2]

w some strides at the end....i signed up for tomorrow's road mile... came up out of nowhere - poorly publicized - and now out of nowhere something deep in my shoulder is deeply unhappy... guess I'll gut it out, but its obviously not optimal.

C • Uh oh.... 2

Friday Jun 6, 2014 #

biking 30:00

Thursday Jun 5, 2014 #

yard work 30:00 [1]

hoeing shoveling weeding - 2 hours there, just logging fraction to represent

running tempo 1:12:00

needed to stretch the legs and lungs, but forego the jarring. so opted for 4 x 800 @ what tempo should be based on my mile time (not 5k time!), and skipped the 200's afterwards. thru parks to track, then printers and back thru streets

3:22
30 sec R
3:18
30 sec R
3:23
30 sec R
3:23

biking 40:00 [2]

misc shuttling of vegetables mostly

Wednesday Jun 4, 2014 #

yoga 20:00 [1]

walking warm up/down 20:00 [1]

running 50:00
shoes: brooks cascadia

still trying to shake the aftereffects of the plyo, stiff and sore. gravel track w/ ultra vest, worked on cadence since there was nothing else to do.

Tuesday Jun 3, 2014 #

Note

plyo session much harder on the tendons etc than speedwork, but less burn...

biking 20:00 [1]

pantry n garden

walking 20:00 [1]

running warm up/down 15:00 [1]

trying to work in the damage from yesterday into runnable shape

Monday Jun 2, 2014 #

running 55:00 [2]
shoes: new balance fresh foam

to Carondolet rec center and back - class there because of nice run almost all thru parks

running drills 15:00 [1]
shoes: new balance fresh foam

before class - ironically this is where i hurt my foot stepping on the edge of a floor mat. micro - i hope - tears

plyo class (floor plyo class) 45:00
shoes: new balance fresh foam

some intense stuff like kicking, high knees, squat bounding side to side, burpees, planks w pushups burpees w pushups, planks with burpees, i dont know, my head was spinning

biking 15:00 [1]

harvesting lettuce, radishes, chard, turnip...watering

Sunday Jun 1, 2014 #

yoga 15:00 [1]

biking 25:00 [2]

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