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Training Log Archive: matzah ball

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  running19 19:06:00
  biking20 11:50:00
  hiking1 4:00:00
  garden work8 3:35:00
  running strength conditioning9 3:20:00
  walking7 3:15:00
  elliptical machines2 1:02:00
  ROM shoulder exercises1 10:00
  Total34 46:18:00

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Thursday Apr 30, 2015 #

biking 15:00 [1]
shoes: bike - ridley x-fire

garden, grocery store

garden work 20:00 [1]

shovel, wheelbarrow

running 20:00 [2]
shoes: adidas boston boost

joggeroo in, around house and once down the street just to keep loose.

Wednesday Apr 29, 2015 #

biking 1:00:00 [2]
shoes: bike - ridley x-fire

garden, doc appt, city greens grocery, mobo garden

biking 15:00 [2]
shoes: bike - ridley x-fire

hardware store, garden

running 35:00 intensity: (10:00 @2) + (15:00 @3) + (10:00 @4)
shoes: adidas boston boost

kind of a progressive run since i wanted to make sure i caught the bus. along the gravel track to metro, then from bus stop to fathers house.

Tuesday Apr 28, 2015 #

running intervals 1:10:00 intensity: (10:00 @1) + (30:00 @2) + (20:00 @3) + (10:00 @4)
shoes: skechers gorun4

ran to drugstore via parks/gravel track, then to track - so good 40 min. warmup. 1st intervals in quite a while, so a bit rusty and glad to get thru unscathed. 6 x 300 w/ 1:30 avg. rest 1:06+/- for the intervals. 1:28/400 pace, so not reallly far off, esp. since it was sustainable pace.
C • Races coming up? 5

running strength conditioning 20:00 [1]

single leg stuff. my fav is where you lunge a giant step back w one foot, then lean torso back, 45 degrees to right side, then twist to left, back to center and then upright again. Really engages the core, esp. back and sides.

Monday Apr 27, 2015 #

biking 20:00 [2]
shoes: bike - ridley x-fire

garden, then later to printer

biking 20:00 [1]
shoes: bike - ridley x-fire

bank, hardware store, garden

Sunday Apr 26, 2015 #

8 AM

running warm up/down 15:00 [1]

9 AM

running long 1:42:00 intensity: (30:00 @1) + (42:00 @2) + (10:00 @3) + (20:00 @4)
shoes: skechers gorun4

very slow start, glad i didnt go to the 5k i was considering. parks to track, 3 quasi tempo miles, felt the headwind on half of the oval, 2 min jog rest given that it was part of a long run....7:10, 7:08, 7:17. back via parks.
12 PM

walking warm up/down 15:00 [1]

1 PM

running strength conditioning 20:00 [1]

plank, bridge superman series, then light weight upper body, fly, row, arm raises etc.
7 PM

biking 15:00 [2]

movietime again

Saturday Apr 25, 2015 #

running 15:00 [2]
shoes: skechers gorun4

rest day, spent getting scrunched and then somewhat un-scrunched

Friday Apr 24, 2015 #

running strength conditioning 20:00 [1]

am routine, mostly bridges

running warm up/down 10:00 [3]
shoes: adidas boston boost

indoors

biking 45:00 [2]

to garden, printer, Y, grocery stores w trailer

elliptical machines 32:00 intensity: (5:00 @1) + (5:00 @2) + (22:00 @4)

tempo intervals on 'good' elliptical - 10, 6 and 4 min w/ 1.5 min walk break, the 3 brisk strides on track

biking 15:00 [1]

Thursday Apr 23, 2015 #

biking 25:00 [2]

misc trips to garden

biking 20:00 [3]

to dentist

Wednesday Apr 22, 2015 #

garden work 30:00 [1]

running 50:00 intensity: (10:00 @1) + (10:00 @2) + (20:00 @3) + (10:00 @4)
shoes: skechers gorun4

nice run, where everything came together, beuatiful sun and temps, albeit w a strong wind, and running in the groove. wilmore park. originally thinking easy run, but gotta run NOW not TOMORROW. Sharp pain in right knee, probably from shoveling this morning, was able to run it out.

Tuesday Apr 21, 2015 #

running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2)
shoes: nike lunaracer

indoors, start w walk. at first, foot felt bad, but then runnable to a degree.

running strength conditioning 20:00 [1]

am routine

garden work 15:00 [1]

running intervals 50:00 intensity: (42:00 @2) + (8:00 @4)
shoes: adidas boston boost

taking a page fr bill_l and BP, opted for some intervals, but chose a grassy uphill venue - St. Marcus Hill along the bike path - that seemed left foot friendly. 4 x fr sign to pier, steady uphill (60feet?) w/ half of it into a stiff headwind...151, 154, 151, 157 w/ 3 min downhill jog. scaling on google map, it seems to be in the neighborhood of 400+ meters, poss. as much as 440.
Hope to get 'on track' soon.

biking 25:00 [1]

trip to garden and printers, then later to J's to watch a movie

Monday Apr 20, 2015 #

running strength conditioning 20:00 [1]

single leg

biking 40:00 intensity: (20:00 @2) + (20:00 @3)

invigorating ride to grocery and printers along 'river' des peres, couple of nice little hills.

walking 30:00 [1]

indoors, while on the phone. felt good to get moving, but foot still a little too sore to turn it into a run.

Sunday Apr 19, 2015 #

walking 25:00 [1]

to church ( for those who especially need it). left foot sore from rock bruises (I hope nothing more) on toes and ball of foot.

Winner of my 60 -69 age group finished in 2:06, a new age group record by quite a bit and second overall. Dan Kuhlman from Lecompton KS. Just wanted to show some appreciation - too often we are focused solely on our own performance.
C • Appreciation 4

Saturday Apr 18, 2015 #

running race 2:30:00 intensity: (1:15:00 @3) + (1:15:00 @4)
shoes: skechers gorun4

'bad' race, maybe slowest time ever for this course, but GREAT long run...so thats what it is. time to focus on some shorter distance stuff...based on my tempo times of recent workout (as fast as 3 years ago, w/ some much slower intervening times...and I really wasn't pushing hard at all!) I am primed for that. Farewell to base.

Skechers, while road shoes, were mostly fine on trail, just a couple of rock pokes on foot bones that did make things temporarily (hopefully) miserable.

biking 10:00 [2]

back from car rental, w a quick stop at garden to kep the germinating lettuce moist.

Friday Apr 17, 2015 #

biking 25:00 [2]

couple of times to garden, and to pick up rental

Thursday Apr 16, 2015 #

running strength conditioning 45:00 [1]

wakeup routine w bridges, then after run single leg stuff.

running 40:00 [2]
shoes: adidas adios boost

warmup inside, then loop thru park

ROM shoulder exercises 10:00 [1]

Wednesday Apr 15, 2015 #

biking 15:00 [1]

garden/pantry, haircut

garden work 20:00 [1]

Tuesday Apr 14, 2015 #

running tempo 1:15:00 intensity: (15:00 @1) + (30:00 @2) + (30:00 @4)
shoes: adidas boston boost

over to wilmore to do 3 pavilions tempo intervals w/ 1 min rest. Anything under 6 is good for me, so I'm happy w these. some muddy waterlogged areas, but only a few foot treads into actual squish. 548,553,553,553,553.

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

evening walk to meeting - park there, streets back

Monday Apr 13, 2015 #

biking 1:15:00 [2]

to couple of sites in s. st lou, far east as jefferson, then back to Barnes complex for physical, w 3 moderate hill repeats at end to kill a little time, home. Impressed w the nice relatively new bike lane stripings found in many locations.

Sunday Apr 12, 2015 #

walking 25:00 [1]

Saturday Apr 11, 2015 #

biking 15:00 [1]

misc trip to garden - mostlytrying to save radishes from killer weeds this morning

running 35:00 [1]
shoes: new balance fresh foam

super easy recovery run. to park for walk, then back after walk.

Friday Apr 10, 2015 #

running 2:00:00 intensity: (15:00 @1) + (55:00 @2) + (30:00 @3) + (20:00 @4)
shoes: skechers gorun4

very slow start from lone elk side. rr tracks, trail was part of/under river. hit 'hill repeats' pace on big hill from floodplain, and tempo flint quarry loop pace...which is weird because I wasn't working hard, and overall time seems slow, without exta single track at both ends, and rr tracks shortcut.

shoes were good except for the occasional sharp gravel poke, as long as i paid attention. took aspirin midrun as a first-ever experiment...didn't seem to harm anything, but shoulder and left achilles were both up to their old tricks anyway.

biking 50:00 [2]

connecting dots from buses.

Thursday Apr 9, 2015 #

garden work 30:00 [1]

biking 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)

dn hilly heege to battery store. hoping this counts for heat conditioning. legs are dead, don't know why...

Wednesday Apr 8, 2015 #

garden work 20:00 [2]

biking 30:00 intensity: (15:00 @2) + (15:00 @3)

to garden, then to dierbergs w/ trailer. 74 degrees, 67 humidity...feels worse than that.

biking 25:00 intensity: (15:00 @2) + (10:00 @3)

to Y

elliptical machines 30:00 intensity: (5:00 @1) + (5:00 @2) + (20:00 @4)

easy hard. 4 x 5min w/ walk/stretch in between, and little jog at end.

running strength conditioning 15:00 [1]

single leg

Tuesday Apr 7, 2015 #

running strength conditioning 20:00 [1]

'wake-up' routine

running warm up/down 10:00 [1]

biking 30:00 intensity: (20:00 @2) + (10:00 @3)

errands/pt/garden

running warm up/down 25:00 [1]
shoes: skechers gorun4

really really slow, just near house. 3 strides.

garden work 20:00 [1]

Monday Apr 6, 2015 #

Note

hour long easy yoga class at Y - damage control

biking 15:00 [1]

short errands

Sunday Apr 5, 2015 #

running 1:37:00 [3]
shoes: skechers gorun4

mainly up and down gravel track and park connectors

Note

long, slow, tiring but rewarding walk w fam in MBG

Saturday Apr 4, 2015 #

hiking 4:00:00 [1]

hiking at Hawn w cousin and his wife visiting from Germany. Stunning spring day at one of the most beautiful spots on earth. What a great earthly preamble to Easter.
C • hawn 2

running 45:00 [2]
shoes: skechers gorun4

a couple of times had to run ahead of my guests to recharge my batteries. The skechers were surprisingly good on all sorts of trail conditions, and the compression socks seemed to do the trick on the calve/achilles front. A little worrisome chafing on the right big toe - have to figure out what thats all about.

But best of all, came away feeling that I can do a 15.75 mile trail run in 2 weeks. Might not be my fastest, but I can get it done, if nothing goes pulls or cramps up.

Friday Apr 3, 2015 #

walking warm up/down 25:00 [1]

biking 20:00 [2]

to running store for compression socks

running tempo 1:07:00 intensity: (10:00 @1) + (35:00 @2) + (22:00 @4)
shoes: skechers gorun4

clock does not lie - but what did i really expect. 1 mile, 7:22, 1 min rest, 7:25, 2 min rest, 7:28. compression socks seemed to help manage achilles and calf pain.

Thursday Apr 2, 2015 #

garden work 1:00:00 [1]

time to catch up on logging this, which strengthens and uses up a lot of energy. Hoeing, shoveling, wheelbarrowing, raking...typically.

walking 20:00 [1]

legstretcher

walking 25:00 [1]

holy thursday service

Wednesday Apr 1, 2015 #

running strength conditioning 20:00 [1]

first 'wake-up' routine I've been able to complete in 8-9 weeks

biking 55:00 intensity: (25:00 @2) + (30:00 @3)

to garden to move dirt, move heavy planters, shovel and seed. the to the MOBO garden to get some seeds and a gift. then to city greens for a load of groceries.

running warm up/down 15:00 [1]
shoes: nike lunaracer

short jaunt thru MOBOG to take it all in. not long before I felt the first 'sproing' in the calf, different place this time. stretched, continued, tried to stay loose.

running 1:20:00 intensity: (10:00 @1) + (25:00 @2) + (45:00 @3)
shoes: skechers gorun4

to track thru parks. track meet - watched boys mile, seemed fortuitous. running all the while in my 'old man' shoes that seemed to do the trick and spare the calves.

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