Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Sep 30, 2014:

activity

time

miles

biking

19:13:00

running

15:05:26

walking

5:50:00

yoga

2:55:00

running drills

1:50:00

yard work

1:30:00

elliptical machines

45:00

Total

47:08:26

3:20

0:00

» now

Tuesday Sep 30, 2014 #

biking 2:10:00

really wanted to run but needed to save energy for work things. to printers then w heavy load of papers and bus to kirkwood city hall, that hurdle cleared, rode out to town and country, back to fathers for short visit, reading, and home.

running 30:00

drills, stairs and strides

Monday Sep 29, 2014 #

walking 15:00 [1]

biking 15:00 [1]

day given over to work crunch.picking up at printers

Sunday Sep 28, 2014 #

running long 1:28:00
shoes: brooks cascadia

pretty cocky about powering thru setbacks, but I have lost some fitness in the last couple of weeks. so maybe its a good thing i didn't follow up on my green rock trail plan. just ran a wilmore loop, and then a hills loop, making sure i got at least a half hour of continuous up and down.

biking 55:00 [2]

Friday Sep 26, 2014 #

biking 30:00

errands

running warm up/down 40:00
shoes: new balance fresh foam

getting hot out there even before noon, or already dis-used to it

Note

figured out what was prob causing the weird surging on the ebike - it was likely the disc brake rub i had already heard but not linked to the performance. Stromer is supposed to be too well engineered for it not to have been a maintenance issue

biking 15:00 [2]

Thursday Sep 25, 2014 #

biking 1:40:00 [1]

how do you ride all the way out to town and country and back at 19mph on a rest day recovering from a cold, at intensity 1?

ANSWER: electric bike

Test rode a Stromer for days exactly like this, right after a track workout, and woozy from cold. It definitely did the job. It was cool going up hills at 20mph in a equivalent granny gear. Pedal activated so always spinning, but minimal effort, even though at the end i was getting tired, and using 'city' and 'power' mode more and more over 'eco' mode. Quibbles: it wasn't quite a smooth and engineered as one might expect for 4 grand. There was some disc brake rub, it seemed to surge on a pedal stroke but then the next two strokes would have some resistance, then surge again. The mode console was a little twitchy, and tricky to manipulate if you wanted to change it frequently.
Looks pretty much like a regular bike so ok on bike paths, cut thrus, etc.
Have to give that one some more thought.

C • Interesting! 5

biking 35:00

to and from bike shop (w/ metro)

Wednesday Sep 24, 2014 #

yoga 30:00 [1]

running 1:21:00
shoes: nike lunaracer

last day of cold! so ready for some moderate running. to track, 2 sets of 4 x 200 @ 44 w/ 120 rest, 3 min bet sets. a little tight on speedwork, honestly, running back felt more impressive, not trashed and able to keep good form

running drills 10:00 [1]

strength and flex

Tuesday Sep 23, 2014 #

walking 30:00 [1]

walking warm up/down 10:00 [1]

running warm up/down 30:00
shoes: new balance fresh foam

turn on sprinklers

running drills 10:00 [1]

flex and pt

Monday Sep 22, 2014 #

Note

well, listening to my body, the calf strain is quiet elevator music on the next floor, but the cold is a live jazz trio right in the elevator cab.

running 55:00
shoes: new balance fresh foam

well, not a peep from the calf, and the cold was a muffled base note, held at bay temporarily by the sunphoria and runshine. wilmore. cx country teams practicing there.

running drills 15:00 [1]

flex/pt etc

Sunday Sep 21, 2014 #

elliptical machines 15:00 [1]

phys. ther.

biking 10:00 [1]

walking 15:00 [1]

running warm up/down 10:00 [1]

Saturday Sep 20, 2014 #

yoga 15:00 [1]

mainly p.t.

biking 2:35:00

woke up w very scratchy throat, sign of impending cold. perversely howevr, i decided to ride all the way to my job site in town and country and back, on the hottest day in recent memory. go figure.

as i was almost home, i blended from the rvd bike path into the active left turn lane onto gravois, leaving plenty of room for motorists on my left. guy in big truck yelled, i thought you guys were supposed to follow the rules of the road. i said, i'm trying. that seemed to satisfy him...I don't know how else to justify a creative interpretation of bike path to traffic transition.

C • Hang in there 2

yard work 30:00 [1]

digging hole at job site to see how deep footing was

Friday Sep 19, 2014 #

biking 15:00 [2]

garden rounds

running 30:00
shoes: nike lunaracer

therapeutic run to wilmore. calf still tight, but only a couple of somewhat scary tweaks. going to be a real fine line between easing into it and re-injury.

Thursday Sep 18, 2014 #

walking 15:00 [1]

a liittle joggimg

biking 1:00:00

pulling trailer for heavyweight shopping expedition, 6 flavored organic beers for Joans birthday and scored some good clothes at REI, adventure pants for 37 my size, f.e., to replace the boatload of oil-soaked clothes I'm going to have to throw away. oh, and it felt really good to be pushing on the bike today

Wednesday Sep 17, 2014 #

elliptical machines (phys therapy) 15:00 [1]

walking 45:00 [1]

mindful walking w some pre-jogging. calf feels tight but only one alarming twinge, which i'm hoping was re-alignment/healing

biking 30:00 [2]

etc

Tuesday Sep 16, 2014 #

yoga 20:00 [1]

walking 15:00 [1]

calf stiff

biking 1:40:00 [2]

to pantry, fathers via grants, stopp at bike shop on return. did not feel great - calf stiff, brake rub

Monday Sep 15, 2014 #

walking 40:00 [1]

elliptical machines (physical therapy exercise) 15:00 [1]

biking 48:00

to library, ostensibly...plus 5 repeats of st. marcus hill. biking feels fine, in fact, knowing it might be my go-to option for a little while made it a lot more fun.

Sunday Sep 14, 2014 #

yoga 20:00 [1]

yoga, pilates/abs. pt, pushups

walking 30:00 [1]

Saturday Sep 13, 2014 #

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

running race 20:00

cx festival at forest park. fast warmup 1k at near race pace. then 4k race. felt twinge in soleus calf muscle on way to start line, but just gave it a little deep massage. 400 out from start it really pulled. sat down and started massaging it. everybody passed me and I saw the sweep cart coming so i decided to give it another go. got up and ran pretty strong, trying to relax upper body and heel strike which seemed to help. Then right before finish line, had to slow again.

Upshot is soleus strain. Not sure what caused it. Likely combo of unfamiliar spikes, slightly under-hydrated and cool weather. Lots of stretch, massage and walking to bus. Icing at home.

walking 30:00 [1]

walking thru park to visitors center, and then to bus stop and home.

Note

red skin and bumpy blood vessels on skin by strain. upper ankle and foot below cold as if blood flow impeded. wonder what bike riding will feel like.

C • try compression recovery socks..... 4

Friday Sep 12, 2014 #

running warm up/down 30:00
shoes: new balance fresh foam

to pocket lot, strides

running drills 10:00 [1]

flex

Thursday Sep 11, 2014 #

yoga 40:00 [1]

including abs, physio, etc.

biking 45:00 [2]

errands

biking 25:00 [2]

w/ bus to read to father.

Wednesday Sep 10, 2014 #

running drills 15:00 [1]

w/ physio

6 AM

running 1:10:00
shoes: nike lunaracer

set out for the track, but fatigue still doggin me, and 80deg/70%rh, so just did some 12345 strides and then headed to francis for some short hill intervals. but mostly it was like a slower long run without the long run.

4 PM

walking 30:00 [1]
shoes: new balance fresh foam

walk/jog

Tuesday Sep 9, 2014 #

yoga 10:00 [1]

running warm up/down 30:00

biking 15:00 [1]

pantry, garden

Note

extremely fatigued as in 3 long naps. not much mileage, but piling the intensity of a long tempo run on top of a 5k race was too much...i guess.
unless its something else.

Monday Sep 8, 2014 #

biking 1:10:00 [2]

to and from buses and link, trailhead, shopping.

running 1:30:00
shoes: la sportiva helios

Looking for a venue, I noticed that a 'power' bus (actually not very fast past Ballas) went out close to Bangert Island, and never having been there, before, decided to explore. Found it ok, and did the big loop and the small loop, in spite of the total lack of signage, leading to, or within. But the charming spillway with log detritus was the only way to cross the channel for miles either way, and the loops were pretty self-explanatory.

Also discovered that the 'trails' were not single-track as i had imagined, but soggy flat grass doubletrack. But after warming up, I got over my various negative reactions and paranoia about chiggers, and actually found it to be a very good place to run a steady pace. I surprised myself by getting into a half marathon effort groove for much of the run and enjoying it. Nonetheless, this will be a 'once in a very great while' destination.

running drills 15:00 [3]

mostly flex cooldown and the physical therapy exercises for glutes and hip flexors while waiting for the bus and the link. never a wasted moment.

Sunday Sep 7, 2014 #

walking 15:00 [1]

Saturday Sep 6, 2014 #

running warm up/down 50:00
shoes: nike lunaracer

running race 21:26 [5]
shoes: nike lunaracer

tower grove 5k - why i ever thought this was flat i'll never know. but the grades are gradual.

30 seconds off my last 5k time, also in TG. 3 things - cooler temps, more conservative start/better attitude, more even pacing. Maybe PT.
6:58, 7:00, 6:49 and decent kick.

C • Nice time! 6

biking 25:00 [2]

scrabble

running drills 25:00 [1]

pt and other

Friday Sep 5, 2014 #

running 40:00
shoes: brooks cascadia

wilmore w some surges and strides. maybe last super-muggy morning?

running drills 10:00 [1]

mixed w pt exercises

yard work 15:00 [2]

in this heat, i think its more than the 1 i've been logging

biking 40:00 [2]

errands

walking 15:00 [1]

biking 15:00 [2]

to 'where the corn is green'

Thursday Sep 4, 2014 #

walking warm up/down 15:00 [1]

hips. lower back stiff

yoga 20:00 [1]

mixed w pt exercises

Wednesday Sep 3, 2014 #

running intervals 1:20:00
shoes: nike lunaracer

ran to track, but that didn't seem right, the fog reminded me of all the lawn chemicals they use, the gravel track was opposite the heavy traffic, and that was disturbing, so settled on wilmore lake.

lake laps w/ running vest (too many people coming thru these days to leave it even for a few minutes), soggy grass and fogged up glasses. In spite of all that, something like 3k race effort.

8 x 3 minutes flat w/ 1 min rest

biking 1:30:00 [2]

to garden, office in Maplewood, bike shop in Webster, fathers house in Oakland, back to bike shop and home.

C • Intervals in 8

yard work 20:00 [3]

Tuesday Sep 2, 2014 #

yoga 20:00 [1]

got thru the low energy spell

running tempo 55:00
shoes: la sportiva bushido

hills loop w/o most hills, but 3 bike path repeats on st. marcus

yard work 25:00 [1]

weeding/hoeing -takes the starch out of me!

biking 30:00

pantry/garden. wrapped knee while running which was fine, but took off wrap - any pedal stroke but the easiest resulted in peripheral patellar pain.

and later to printers, w/ wrap, which was much mellower

Monday Sep 1, 2014 #

walking 15:00 [1]

may take a day off. seems running full tilt off camber curved downhill pavement is not the best thing for a knee. plus need to regroup energies.

walking 15:00 [1]

creaky

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