Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Sep 30, 2015:

activity

time

miles

running

23:06:47

biking

10:05:00

garden work

2:40:00

running strength conditioning

2:40:00

yoga

2:05:00

walking

1:15:00

running drills

1:05:00

Total

42:56:47

2:36

0:00

» now

Wednesday Sep 30, 2015 #

8 AM

biking 10:00 [1]
shoes: bike - ridley x-fire

garden

9 AM

garden work 15:00 [1]

10 AM

running tempo 47:00
shoes: adidas boston boost

to gravel track thru park. great running weather and I had a cup of cocoa for the first time in a week...hmmm. At first I felt like i was struggling, but looked at my watch and realized I was going much faster than I have been doing these lately, that helped me relax.

1. 5/8 mile - 4:14 1 minR
2. Mile - 7:01
3. To turnaround at Chippewa (3/8? mile) 2:27
4. Back from turnaround 2:22
5. Mile - 6:57
6. 5/8 mile - 4:08

4 PM

running strength conditioning 15:00 [1]

Tuesday Sep 29, 2015 #

7 AM

running intervals 45:00
shoes: new balance 1500

goal was 8 x 400 @ 1:30 w. 1 1/2 min R on the track. This was a gut it out workout where it felt bad from the getgo. 72 degrees, 82% humidity. Last hurrah of summer? Maybe should have saved this for Thursday - 46 deg low forecast.

135,131,130, 131, 132, 130, 130, 130

8 AM

biking 40:00 [2]
shoes: ridley xfire w trailer

garden, pantry, library, dierbergs...where my bike slipped on the 1950's bike rack they have and smashed my fingernail. Uss. pretty good w pain, but for a second I lost it.

Monday Sep 28, 2015 #

4 AM

yoga 30:00 [1]

am routine, plus flex and pt

7 AM

running 50:00
shoes: new balance 1500

ealier warmup w yoga included. still fatigued going out and coming in, but between got a decent run in: alley route to garden, back cemetery hills and park w 3 x50 'flys'.

9 AM

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

garden and then bank

garden work 15:00 [1]

equal to light weight workout, for instance farmers walk (walking on toes) carrying bucket of mulch

3 PM

running strength conditioning 15:00 [1]

nike strength

Sunday Sep 27, 2015 #

7 AM

running warm up/down 10:00 [1]
shoes: skechers gorun4

indoors warmup to check status. nope, gonna be a rest day.

9 AM

biking 15:00 [2]
shoes: bike - ritchey breakaway

w/ big trailer to pick up sofa from Joans house

Saturday Sep 26, 2015 #

Note

observation on hill sprinting: one would think it would wreck you, but it surprised me how quickly I got up hills that would have been a painful slog otherwise...and only a few seconds of recovery necessary. Need to see if that would work on really long hills or in a race setting.

8 AM

running 40:00
shoes: new balance 1500

to garden to turn on sprinkler then back thru park/cemetery. seemed like a much longer run, was hoping for tempo, but there was nothing there.

9 AM

garden work 15:00 [1]

5 PM

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

2 x garden/church

Friday Sep 25, 2015 #

9 AM

running 51:00
shoes: nike wildhorse 2

plan was for track intervals but that didn't seem appealing - luckily I had the Chubb trail option, since I took my fathers car home last night. Been too long - felt great to be on the trail again!

Perhaps a subliminal cue from Yvonne's log, but I sprinted up most of the hills on the Flint Quarry loop (30, 30, 60, 30, 40, 1:40, something like that) - not that much since I ran the first big hill to the bench as warmup. Overall decent clip, 41 min. - connector, flint quarry, chubb back to th.

C • Hopefully... 2

12 PM

biking 30:00 [2]
shoes: bike - ridley x-fire

back from my fathers house...read some more passages from David Abrams 'Being Animal' dealing w/ the various calls birds make and their meaning.

Thursday Sep 24, 2015 #

7 AM

running 40:00
shoes: skechers gorun4

indoors warmup, alley route to turn on sprinkler, back thru parks

12 PM

biking 25:00 [1]
shoes: bike - ridley x-fire

garden, later to metro center, from there to father's house.

Wednesday Sep 23, 2015 #

Note

today is a good example of how deceptive air quality can be, seems like a beautiful mild pre-fall day, but ozone and small particulate are borderline orange.

7 AM

running tempo 40:00
shoes: adidas adizero rc

25 min. slow tempo, maybe too slow, perhaps because ground was hard and racing flats unfamiliar, so limited pushoff. 5k Cx course in Wilmore, uncomfortably close to rush hour traffic in spots - need to remember to run later (or in the dark)

2 PM

biking 30:00 [1]
shoes: bike - ridley x-fire

garden earlier, then PT

4 PM

running strength conditioning 25:00 [1]

some nice lunges twists at PT, then planks, squats, sumos, supermen, calf raises, clamshells, farmers walk w 60#

Tuesday Sep 22, 2015 #

8 AM

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

pantry/garden

9 AM

garden work 15:00 [1]

token amount for cumulative effort

10 AM

running intervals 50:00
shoes: adidas boston boost 2

Sort of a kickstarter, felt flat. Really had been overdoing the chocolate thing...and seasonal shifting of gears.

So to track. 2 sets of 200, 200, 600 w/ 1 1/2min rest, 3 min rest, and 4 bet sets...all at around mile race pace

43, 44, 2:10
37, 40, 2:09

3 PM

running warm up/down 25:00
shoes: skechers gorun4

felt oddly hungry and lethargic at the same time, so to counter it went for a run, did lollipop cx course newly marked in Wilmore.

4 PM

running strength conditioning 10:00 [1]

Upper body, nike strength, 2 sets. hits upper core and shoulders, minimally tones arms...perfect considering spine muscle tear is still a problem.

biking 25:00 [1]
shoes: bike - ridley x-fire

Then I saw there was a cx meet in a few minutes so rode back to Wilmore and watched the whole race from the front on the bike...lot of fun.

Monday Sep 21, 2015 #

Note

reading article by steve magness about caffeine, realized i have been relying too much on cocoa products to work thru tiredness to do workouts and races. The last few days I haven't had any (chocolate, cocoa or goji bar) and feel fine- instead of work its just enjoying the run - though it was hard getting the 2 mile started...

C • Caffeine 6

6 AM

yoga 25:00 [1]

am/flex routine

7 AM

running warm up/down 15:00 [1]
shoes: skechers gorun4

w running drills indoors

9 AM

biking 25:00 [2]
shoes: bike - ridley x-fire

garden and PT for muscle tear in lower back

Sunday Sep 20, 2015 #

7 AM

running long 1:45:00 [2]
shoes: nike wildhorse 2

to carondolet recplexvia garden to turn on sprinklers, some laps n the track, then reversed it...feeling good so ran up to Joan's house

C • longest run 3

9 AM

walking 30:00 [1]
shoes: nike wildhorse 2

dog walk back to wilmore w intermittent dogervals

11 AM

running warm up/down 20:00 [2]
shoes: nike wildhorse 2

back home via park once again

Saturday Sep 19, 2015 #

running tempo 55:00
shoes: adidas boston boost 2

To trak - long way to check soil moisture in garden...

2 mile run, goal was to run faster than recent 5k pace, not setting the bar very high. Decided best approach was to go easy the first mile (feeling pretty sluggish anyway), opposite of what happens at races. Did a 1/4 at 1:41 to warm up. Met goal, second mile was tough. Need to do more of these, try for more even splits.

13:32 for 2 miles. 6:56 mile 1, 6:36 mile 2. 6:46 avg.

Friday Sep 18, 2015 #

12 AM

running warm up/down 40:00
shoes: skechers gorun4

indoors insomniac special - drills, stair, starts, steeple

9 AM

biking 40:00
shoes: bike - ridley x-fire

garden, pantry, grocery, bank, then park w/ trailer for birthday picnic

7 PM

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

Thursday Sep 17, 2015 #

7 AM

yoga 25:00 [1]

8 AM

garden work 20:00 [1]

10 AM

biking 45:00
shoes: ridley xfire w trailer

wf run for 2 birthday parties

Wednesday Sep 16, 2015 #

6 AM

running tempo 43:30
shoes: adidas boston boost

to gravel track, strides, 5/8mile tempo warmup at 4:14, then 2 mile @ 14:10.

3 PM

running strength conditioning 25:00 [1]

nike, farmers walk w 60#, pushups, calf raises

Tuesday Sep 15, 2015 #

7 AM

running warm up/down 35:00
shoes: new balance 1500

short loop in Wilmore Park

8 AM

biking 40:00
shoes: bike - ridley x-fire

garden, garden, pantry, library...times like this I wish I had a FS bike, but on the mend.

4 PM

running drills 10:00 [1]
shoes: skechers gorun4

running intervals 50:00
shoes: skechers gorun4

to track. 10 x 400 w 1.5-2 min. rest. 41-44 seconds each.

Sunday Sep 13, 2015 #

Note

pulled something in my lower back, maybe while hoeing in the garden but it kept getting more and more noticeable. hauling that 30# pack yesterday prob. not the greatest idea. soft tissue where ribs attach to spine on lower right back...could also be external obliques where they attach to back of ribs...learning anatomy, making lemonade out of lemons!

7 AM

running long 20:00 [1]
shoes: new balance 1500

out into the wet grass. feet got soaked and started numbing up, went back for fresh pair of shoes.

8 AM

running long 50:00
shoes: nike wildhorse 2

out again over the cemetery hills. didn't start hitting stride till the very end, when I stopped by at church to buy some shopping certificates

Saturday Sep 12, 2015 #

8 AM

running race 1:01:47
shoes: adidas boston boost 2

schedule said 5k, tower grove, Chads Coalition, help depressed/suicidal youth. Just tried to keep up a decent pace, not get stressed, just relaxed whenever i felt i was pushing too hard. perfect for building back up again. 21:47, 7 min pace. This cool weather is going to help a lot.

12 PM

running intervals 15:00

sprinting from location to location to observe friends sons cross country race, he got third. Barefoot (well, socks) since I forgot to bring my running shoes. Should do more of this, and experiment w the spikes i got, too.

running intervals 15:00 [3]

1 PM

biking 40:00
shoes: bike - ridley x-fire

connecting transit...to cx festival, trader joes/wf, back from shrewsbury...tempo sprint from FP cx to metro station (fp station closed), 30# pack back from shopping

5 PM

walking 25:00 [1]
shoes: skechers gorun4

these shoes bout ready to be retired, though they were great. I could feel the sidewalk thru them.

Friday Sep 11, 2015 #

6 AM

yoga 25:00 [1]

am routine, w/ 5 min run warmup and some fllex

8 AM

garden work 25:00 [1]

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

garden x 2, pantry

Thursday Sep 10, 2015 #

5 AM

running tempo 1:00:00
shoes: adidas boston boost 2

5 mi.'easy' tempo on gravel track w/ headlamp. Couple of strides in warmup/cooldown. Much more even than last weeks and a couple of minutes faster. 4:47, 7:34 mile outbound, 11:26 w turnaround, then 7:27 mile, 4:20 back.

3 PM

walking 20:00 [1]

warmup and between sets

running strength conditioning 20:00

single leg stuff, and some harder strength - farmers walks on toes w 60#, plyo jumps from squats

Wednesday Sep 9, 2015 #

Note

wow, i have seen a BIG drop in fitness in the last week or two. Don't know if its the end of a training cycle, adjustment to the changing season (but that hasn't really started yet), some underlying health problem or what.

C • fitness or performance? 2

7 AM

running intervals 55:00
shoes: adidas boston boost

still soggy and warm... to track, drills, 3 x mile w 6 min rest. Not what I expected, (slow and difficult) and I obviously have some shifting of gears and catching up to do. 6:49, 6:53, 6:59

12 PM

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

to garden and a few times around the block to round it out

garden work 30:00 [1]

3 PM

running strength conditioning 15:00 [1]

nike strength for runners

Tuesday Sep 8, 2015 #

6 AM

running warm up/down 15:00 [2]
shoes: skechers gorun4

8 AM

biking 30:00 [2]
shoes: ridley xfire w trailer

green beans, picking then to pantry. Then library and grocery.Makes me sad to the extreme that so few people make any effort around here to act ecologically in such simple ways as bringing your bags, riding a bike, buying organic...so simple but so much more pleasant when in community and not alone.

3 PM

running drills 10:00 [1]
shoes: skechers gorun4

flex

running 40:00
shoes: skechers gorun4

indoor/outdoor w/ some moving drills, 2 strides before and after and some pacing

Monday Sep 7, 2015 #

6 AM

running drills warm up/down 10:00 [1]
shoes: skechers gorun4

running warm up/down 20:00
shoes: skechers gorun4

indoors steeple course

11 AM

biking 30:00
shoes: bike - ridley x-fire

first to garden, then to affton food pantry w surplus of green beans...

4 PM

running strength conditioning 10:00 [1]

Abs

running warm up/down 10:00 [1]
shoes: skechers gorun4

Sunday Sep 6, 2015 #

6 AM

running 20:00 [1]

jog to garden to turn on sprinklers...pulling the plug on strenuous training until the weather breaks...hopefully midweek...mind and body tired of the relentless heat, humidity and particulate, and probably not a bad idea to have a break anyway.

Saturday Sep 5, 2015 #

7 AM

running race 50:00
shoes: new balance 1400 v3

Another bubbling brew exploded in Rudy's Mad Scientist Running Lab. Got into a 5k at TG park so I could run a 2 mile TT. Assuming the markers were in the right place the first mile was fine @ 6:35, then BOOM, the second was 7:18. Then after 80 seconds rest, I jogged in the 3rd mile...in 7:05...so my 3rd (recovery) mile was faster than the second in the TT? WUWT?

Then 8 x 44sec. w/ 1:45R thru the park grass back to the bus stop.

Ok, I guess 2 miles is too long. Next TT will be 1.5 miles, prob. on the track. Need something past 1 mile to work my way up from.

C • TT 9

Friday Sep 4, 2015 #

6 AM

running drills 15:00 [1]

running warm up/down 23:00
shoes: skechers gorun4

2 x strides, 2 x race starts, in pocket park

8 AM

biking 40:00 [1]
shoes: ridley xfire w trailer

garden, pantry, nursing home, library

Thursday Sep 3, 2015 #

Note

bike and garden, not quite loggable, but grueling. In a good way, I estimate I've picked about 100 pounds of green beans in the last couple of weeks.

4 AM

running drills 20:00 [1]
shoes: skechers gorun4

run warmup and drills indoors

6 AM

running tempo 1:00:00
shoes: adidas boston boost

progressive easy range tempo on gravel track w/ 2 strides before and after. 36 m, just shy of 5 miles. outbound segment 4:42, then 7:43 mile. Return 7:27mile, 4:18.

Wednesday Sep 2, 2015 #

7 AM

yoga 20:00 [1]

am routine

running 50:00
shoes: skechers gorun4

indoors w drills, steps, and starts

8 AM

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

garden work 25:00 [1]

Tuesday Sep 1, 2015 #

6 AM

running intervals 1:00:30
shoes: adidas boston boost 2

to track, super humid and particle laden warm air. 3 x 1500 @ 85-90% mile race pace w/ equal rest, hit mid-range.

6:11, 6:10, 6:09 - approx. 6:35 mile pace.

8 AM

biking 30:00 [2]
shoes: ridley xfire w trailer

garden, pantry, garden, library, grocery store

5 PM

running strength conditioning 25:00 [1]

single leg PT and nike, planks, superman, light upper body

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