Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 30 days ending Sep 30, 2016:

activity

time

miles

running

21:07:46

garden work

4:10:00

rock climbing

3:05:00

yoga

1:40:00

running strength conditioning

1:10:00

walking

1:10:00

biking

1:05:00

elliptical machines

32:00

Total

33:59:46

2:20

0:00

» now

Friday Sep 30, 2016 #

6 AM

running 37:00 [2]
shoes: adidas boston boost 2

dirt roads and sandy/rocky shoreline at resevoir

11 AM

running 45:00
shoes: adidas takumi sen boost

8 x 200 w 3 min rest @ blue collar dust/dirt/mud puddle cinder track in pueblo. kind of fun. 42,43,43,42,42,42,41,41
except my achilles hurt. low drop on takumi sen shoes did not help.
not pretty but got it done. need to do more speedwork. seems to be some carryover from last altitude visit a month ago. 4700'

Thursday Sep 29, 2016 #

Note

Impromptu taper almost over, hopefully. Rock n roll.

C • ease back in.... 2

running 20:00 [1]

stretch legs at rest stops

Wednesday Sep 28, 2016 #

9 AM

running 26:00 [2]
shoes: NB ffZante

to garden, then bank thru parks. temps are healing.

Tuesday Sep 27, 2016 #

6 AM

yoga 20:00 [1]

8 AM

garden work 30:00 [1]

11 AM

running 30:00 [2]
shoes: NB ffZante

wilmore, followed about 2/3 of the xc course

Monday Sep 26, 2016 #

Note

I dont hear that voice that usually says, gotta get my run in (also 'gotta climb, gotta do strength, etc.). thats probably just fine ,achilles and knee need healing, and need to build up energy for the next go-round. if there is one. mental calm.

C • probably wise 2

7 AM

garden work 30:00 [1]

marker for 3+ hours yesterday and 2+ today. feels peaceful out there in the 'fields' (next to the garbage trucks in the alley, the parking lot, etc. nonetheless)

Saturday Sep 24, 2016 #

6 AM

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

to gravel track for 4 mile tempo. 1st mile 7:30 something. last mile even slower. I could go w all kinds of excuses (still dark, pulled back muscle, bad ankle and foot mechanics) but this is way off. I just hope its the lower edge of a upward tilting plateau rather than a trough or a precipice.

8 AM

garden work 45:00 [1]

larger marker for 3 hours

Friday Sep 23, 2016 #

6 AM

running warm up/down 30:00
shoes: adidas boston boost 2

after a very creaky 10 second-short test lap, decided to postpone tempo run. drills and strides.

7 AM

garden work 15:00 [1]

low level marker

Thursday Sep 22, 2016 #

Note

pulled a shoulder/back muscle carrying sacks of vegetables from the garden.

7 AM

running 35:00 [2]
shoes: adidas boston boost 2

easy run in wilmore, a tad cooler this am. good pace considering. out the door w/o hesitation was key.

Wednesday Sep 21, 2016 #

7 AM

running 30:00
shoes: adidas boston boost 2

was going to do 1k's along gravel track, but got there late and traffic across rdp and humidity were both murderous

9 AM

running 40:00
shoes: new balance 1500

so went to recplex and did 4 x 1k w/ 2R on treadmill. a little soft on 1st one while i fiddled with the dials (1.5 incline to compensate for belt pull), was mostly at 7 min/mile pace. though that felt pretty hard...maybe just adjusting to treadmill. then dribbled up and dn bb court for cooldown

10 AM

garden work 15:00 [1]

3 PM

rock climbing 55:00 [1]

Tuesday Sep 20, 2016 #

6 AM

yoga 25:00 [1]

10 AM

running 40:00 [1]
shoes: adidas boston boost 2

superslow run in kirkwood park w sis. good to have company and sis didn't really slow me down, this soupy summer weather is getting old.

Monday Sep 19, 2016 #

walking 30:00 [1]
shoes: la sportiva mutant

rest day, even a lot of slow walking too much (more like a couple of hours).

Sunday Sep 18, 2016 #

7 AM

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

indoors warmup, then grinder along gravel track to metro and back

2 PM

running 30:00 [1]

barefoot running indoors...surprised how quick time went by, feels therapeutic

Saturday Sep 17, 2016 #

7 AM

running warm up/down 18:00
shoes: skechers go run 4 - 2

quick visit to track to do some 'real' speedwork. these shoes are losing pop quickly, only 160 miles on them.

running intervals 20:00
shoes: adidas adios boost

so switched shoes. so much better. 8 x 200 w/ 1:35-1:45R. Purpose was to turbocharge my runs a bit. Considering the rock climbing last night, the high humidity and lack of practice these were ok. 43, 42, 42, 40, 41, 41, 41, 39.

9 AM

running 40:00
shoes: adidas boston boost 2

over to wilmore for a xc meet, fartlek speed intervals at 5k pace or better to run to vantage points, a couple of min breather and off again. pretty wiped out by the end of the 2nd race.

Friday Sep 16, 2016 #

2 PM

running 45:00
shoes: adidas boston boost

warmup earlier this am, then to very soggy park w lots of standing water this pm. 4 x 100 strides at end.

3 PM

rock climbing 45:00 [1]

Thursday Sep 15, 2016 #

6 AM

running warm up/down 20:00 [1]
shoes: adidas boston boost

superslow jog thru park/cemetery

8 AM

garden work 30:00 [1]

serious hacking, shoveling and wheelbarrow

Wednesday Sep 14, 2016 #

6 AM

running warm up/down 25:00
shoes: adidas boston boost

warmup at slu track

7 AM

running intervals 35:00
shoes: adidas adios boost

6 x 600 @ 5k w 2R at slu track. 2:30, 2:26, 2:27, 2:21. 2:26, 2:25.
feel like i need to do some speedwork, but my legs didnt have it today.

3 PM

running strength conditioning 30:00 [1]

2 sets bridges, plank series, supermen, pushups, upper body light weights, wall w's

6 PM

garden work 20:00 [1]

various times - garden. hacking at a weed shrubs roots w pickax, for example.

Tuesday Sep 13, 2016 #

6 AM

running 1:05:00
shoes: adidas adios boost

Castlewood, not sure this was best use of time, got caught in heavy traffic on way back. More of a run than a workout. Turns out all i had w me were Cascadias or my old speedwork shoes, so went w speedwork since they were Adidas and worked out pretty good, tho i dont remember 'love' trail being this rocky. Just ran up and down a few times. and then around.

8 AM

garden work 15:00 [1]

Monday Sep 12, 2016 #

Note

Chuck Zeiler Metropolis, Ill. 62 43:42 7:02 O'Fallon Firecracker 10k 2016 20th (so lots of good runners up front)

Bobby Williams, GO St. Louis,Half marathon 2016 Male • 60 - 64 (prob 64) 1:33:16 (7:08 pace)

C • ?? 4

7 AM

yoga 20:00 [1]

10 AM

biking 10:00 [1]
shoes: bike - ritchey breakaway

garden - even this short time is a great leg stretcher and knee pain seems to have subsided

2 PM

biking 30:00
shoes: bike - ritchey breakaway

joyride up gravel track to metro, dogleg back thru streets

Sunday Sep 11, 2016 #

7 AM

running warm up/down 25:00 [2]
shoes: adidas boston boost 2

8 AM

running race 45:46 [4]
shoes: adidas boston boost 2

10k - 2 loops in Arnold city park. 7:22 pace. Flat, no traffic, woods, pretty good course. 60 degrees,calm. First competitive 10k i can remember running. Reasonably happy, pushed fairly well without going out too fast and a slight negative split. Nobody to run with, 3 together first 400, then hs sophomore motored off into the distance at 6min pace, after a while I passed the other guy and that was it except for the 5k walkers on the second loop.

Good to train/race at a longer distance and hopefully now a 5k will seem like a sprint.

10 AM

running warm up/down 30:00
shoes: adidas boston boost 2

strawberry creek nature area in arnold for cooldown. deadly slow at first since achilles was killing me and i was already thinking 'is this it? surgery?' nice peaceful and refreshing patch of woods, but trails very poorly maintained, and I couldn't help remembering what most people in the Fenton/Arnold area look like, and making an unfortunate but probably valid connection.

2 PM

rock climbing 40:00 [1]

Saturday Sep 10, 2016 #

9 AM

walking 15:00 [1]
shoes: nb 908

attempting to pace out the funk

4 PM

running 30:00
shoes: skechers go run 4 - 2

really, really hard to get going. lungs burning. but then more or less ok, through wilmore

Friday Sep 9, 2016 #

6 AM

walking warm up/down 10:00 [1]

indoors barefoot to stretch out achilles

running warm up/down 12:00 [1]

indoors barefoot for achilles

running 37:00 [2]
shoes: adidas boston boost

fun run through sloshy grass of wilmore and some gravel track w 4 x 100 strides towards end.

Thursday Sep 8, 2016 #

10 AM

elliptical machines 32:00 [2]

achilles and calves sore enough to make this seem like a good idea

11 AM

running strength conditioning 25:00 [1]

gym machines upper body, which might seem redundant w yesterdays workout but there is a deficit there.

Wednesday Sep 7, 2016 #

6 AM

running intervals 1:00:00
shoes: adidas takumi sen boost

3:20, 3:11, 3:20, 3:19, 3:22, 3:30. 800's w 2 minute rest. With the recent sharp increase in running time, and the 'horrible' weather, I knew these were going to be slow...so actually a reasonable effort.

2 PM

rock climbing 45:00 [1]

felt a little disjointed, like shifting gears. prob need to go twice a week if poss. very good therapy for my sore calves.

climb a 5.8 and 5.9 in my new la sportiva mutant approach shoes, so they'll be able to handle rocky scrambling well. really wanted the more technical approach shoes w the rubber rands but they didn't feel like they would be comfortable in 'the long run'.

Tuesday Sep 6, 2016 #

6 AM

running 42:00
shoes: adidas boston boost 2

cliff cave trails.not really worth it to drive so far, but psychologically the woods make the 78/82 more palatable...and w no shirt and a little breeze, it was fine.

8 AM

biking 15:00 [1]
shoes: bike - ritchey breakaway

garden/pantry

Monday Sep 5, 2016 #

6 AM

yoga 20:00 [1]

8 AM

garden work 15:00 [1]

There for 1.5 hours, but this is what is prob boils down to in true workout terms

3 PM

running strength conditioning 15:00 [1]

planks, supermen, reverse crunches (lower back)

Sunday Sep 4, 2016 #

6 AM

running 1:20:00 [2]
shoes: adidas boston boost 2

steady trail running - chub flats loop from lone elk

Saturday Sep 3, 2016 #

7 AM

running warm up/down 22:00
shoes: NB ffZante

8 AM

running race 1:20:00
shoes: adidas takumi sen boost

did the 5k, quite discouraging time, (21:57, kind of surprised me, was not stressing about time and didnt look at watch, but felt pretty strong) but then decided to do another loop along w some of the 10k runners and felt good keeping up a decent pace. need to get some long hard runs like this under my belt.

C • Skull run in Chicago?? 4

10 AM

garden work 15:00 [2]

pickax - last non-mechanized effort to chop out bermuda