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Training Log Archive: matzah ball

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  running22 13:30:00
  elliptical machines6 4:16:00
  running strength conditioning11 3:55:00
  walking7 2:28:00
  rock climbing3 2:20:00
  improv nordic trek5 2:19:00
  hiking1 1:55:00
  Total52 30:43:00
averages - weight:146lbs

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Friday Sep 29, 2017 #

6 AM

running (wilmore park) 27:00 [2]
shoes: ON Cloudflow

Thursday Sep 28, 2017 #

6 AM

running 1:09:00 intensity: (15:00 @1) + (54:00 @2)
shoes: nike terra kiger

castlewood trails. so early i really should have had a headlamp, so I walked (steep up) and shuffled first 15 min

shoes are very trail functional and well cushioned enough that i can run w the sore foot w/o losing trail feel. 9.5 oz 4mm drop. low drop is manageable on trails.
2 PM

rock climbing (gym) 50:00 [1]

Wednesday Sep 27, 2017 #

6 AM

running (SLU track) 45:00 [2]
shoes: ON Cloudflow

stumbled thru this on 5 hours sleep after action packed cardinals game for Joan's bday. 3 x 1 mile @ 'steady' w 1 R

Tuesday Sep 26, 2017 #

running strength conditioning 20:00 [1]

am stretch
10 AM

running (recplex track) 40:00 [3]
shoes: ON Cloudflow

10m warmup, 5 static drills, 5 strides, 20 steady. Shoes are ok, tired of returning shoes. 8.2 oz 6mm drop nuetral trainer
4 PM

improv nordic trek 30:00 [1]

Monday Sep 25, 2017 #

11 AM

elliptical machines 30:00 [2]

ell - glad to get something in
6 PM

improv nordic trek 20:00 [1]

C • What improv Nordic track? 7

Sunday Sep 24, 2017 #

6 AM

running (gravel and single track) 1:20:00 [2]

flat Al Foster, and adjoining trails. Really wanted to run that mile in Columbia but the price was too high:4 hr. drive round trip,hot and humid conditions, still beat up from various ailments. and in the end, a long run is going to have better payback down the road. So there is discipline, as in toughing it out for a good race, and discipline, as in looking at the bigger picture. But it was hard.
4 PM

rock climbing (gym) 45:00 [1]

ongoing shoulder rehab. first time climbed easy wall mostly w left arm, this time right arm came more into play. got a little rough and ready.

Saturday Sep 23, 2017 #

4 PM

walking (indoors wood floor) 15:00 [1]

semi nordic trek walking. have no energy.

Friday Sep 22, 2017 #

11 AM

running 15:00 [3]

at the store bingeing on running shoes
4 PM

running (recplex track) 25:00 [3]

alternating test run of nike zoom elite and nike zoom fly. the elite is more like what i', used to but it feels like the forefoot will get muchy after a while. the fly is like a hoka in some ways, lot of cushion for injured or beat up days, not as clunky but still really a strange dynamic. Almost have to surrender to the shoe. Don't know how people run marathons in these kind of shoes, but maybe its a skill I need to acquire. so...undecided,

Thursday Sep 21, 2017 #

9 AM

running (recplex track) 15:00 [2]

nearby so stopped to test the Hoka Claytons. Alas, these ueber-cushioned yet dead shoes are not for me. I sounded like a horse clacking around the indoors track. They practically force you to heel strike.
C • Hokas 4
10 AM

walking 15:00 [1]

walk w ga-ga and baby

Wednesday Sep 20, 2017 #

6 AM

running (SLU track) 42:00 intensity: (6:00 @1) + (30:00 @2) + (6:00 @5)
shoes: nike lunaracer

First track workout back! wu, strides then 6 x 200 @ 40 w 2R
7 AM

running strength conditioning 15:00 [2]

plyo hop skip and jumps - single and double leg hop, triple jump: forward jump x 2 then up, hurdle mobility - various, walking sideways squats, sideways walking plank etc
8 AM

running 25:00 [1]
shoes: nike wildhorse 2

cooldown w sis #1 in forest park. She's up to 3 minute jog, 2 minute walking x 5.
3 PM

rock climbing (gym) 45:00 [1]

continuous and very deliberate. lots of stretching.

Tuesday Sep 19, 2017 #

6 AM

running (wilmore park grass) 27:00 [3]
shoes: nike lunaracer

warm fog, wet grass.
4 PM

improv nordic trek 21:00 [1]

Monday Sep 18, 2017 #

9 AM

elliptical machines 50:00 intensity: (5:00 @1) + (25:00 @2) + (20:00 @4)
shoes: nike lunaracer

ell warmup. Treadmill, warmup 3 x 6mph @6% for 6 min. w 1R walk

running strength conditioning 20:00 [1]

morning stretch, and hip mobility/ kick bag after treadmill run
2 PM

walking 25:00 [1]

logging half of this leisurely walk around MoBo garden.

Saturday Sep 16, 2017 #

7 AM

running (wilmore/gravel track) 50:00 [3]
shoes: adidas boston boost #4

26 minute steady middle section, starting at 7:40 mile ending 7:10. tough.
10 AM

running (trail) 44:00 [2]
shoes: nike wildhorse 2

castlewood state park w sis #2. slow but tough hills.

Friday Sep 15, 2017 #

6 AM

running 27:00 [2]
shoes: adidas boston boost #4

pocket park/cem - 6 x 80m strides

Thursday Sep 14, 2017 #

running 10:00 [2]

indoors test of hoka clifton. they do protect the ball of my foot, but to much of a culture shock. Will look for a lighter version of that idea, see if that helps. meanwhile my saucony kinvara are on the way to galveston.
7 AM

running 34:00 [2]
shoes: adidas boston boost #4

wilmore in the fog
C • Helpful suggestions 2
3 PM

running strength conditioning 25:00 [1]

Some of the usual stuff, but venturing into arm rehab territory. Assisted pushups, wall pushups, even a front plank without a murmur. Very encouraging, will step it up a little every day.

Wednesday Sep 13, 2017 #

6 AM

running (track) 45:00 [2]
shoes: adidas boston boost #4

3 PM

elliptical machines 34:00 [2]

lct

Tuesday Sep 12, 2017 #

running (indoor track) 40:00 [2]
shoes: skechers go run 4 - 2

when i acknowledged to myself that things were hard, and i had to overcome, run perked up. haven't often had struggle like this. function of coming back i suppose.
4 PM

running strength conditioning 20:00 [1]

some weights at gym

Monday Sep 11, 2017 #

10 AM

running 30:00 [1]
shoes: nb 908

hardly worth the drive to forest park, but i did keep sis company on her on-off walkjog. then stride drill, and some jogging. got me out the door.

Sunday Sep 10, 2017 #

3 PM

elliptical machines 1:02:00 intensity: (10:00 @1) + (25:00 @2) + (22:00 @4) + (5:00 @5)

ell and drills wu/cd, strides on indoor track. ball of foot hurt from untoward encounter w trail rock, so revisited progressive treadmill run but upped ante a bit. Besides I am a convert, where else in St. Louis can you run uphill for half an hour essentially without stopping? Esp. at speed on a consistent grade and surface.

continuous run @ 10% grade , (22 min) starting w 3 min @ 3.6mph, then 2 min at ea. .2 mph up to 5.2 then 3 min @ 5.4

then 4 x 45s @ 10% at 6.0, 6.2, 6.4, 6.6, w/ 1 1/2R
4 PM

running strength conditioning 30:00 [1]

weights, same as usual but at least had the right arm go thru the motions along w the left on the pullup and press up.

Saturday Sep 9, 2017 #

1 PM

running 20:00 [1]
shoes: nb 908

met my sis in fp, and we did her begin run regimen, 2 min walk , 2 min jog. also to hs cross country race and back to car

Friday Sep 8, 2017 #

7 AM

running 1:15:00 [2]
shoes: skechers go run 4 - 2

Castlewood trails. A powerwalk brand of running but running! the Skechers helped me run light, but you cant step on a rock with the ball of your foot, so I have a sore foot. But the shoulder was ok!
8 AM

walking 12:00 [1]

stopping to help a couple of lost guys find their way (twice) and the last little bit to the house I am in the process of buying. It is literally 100 steps from the trail access. I am thinking of doing bnb there. hope y'all can come visit sometime.
C • cool 1

Thursday Sep 7, 2017 #

Note
weight:146lbs

not too bad considering
5 AM

running strength conditioning 25:00 [1]

wake up yoga. can do more and more. 'let your shoulder be your guide'.
3 PM

running 25:00 [2]
shoes: skechers go run 4 - 2

easy jog on grass around block and in yard. w/ sling. tried to be super conservative this time to promote healing. hope now is the time to go for it.

Wednesday Sep 6, 2017 #

6 AM

running strength conditioning 15:00 [1]

mostly 'floor'. 'upper body' is a little more engaged every day, tho shoulder still twinges w serious warning signals.
3 PM

elliptical machines 40:00 [2]

fairly easy but w a lot of surges thrown in to make the time go by

running strength conditioning 20:00 [1]

did 'runners strength test' sent out by TB
did the 50 leg raises on each side no prob
1 min plank ok too (seems soft)
jumped 24" box jump where 36 is goal
and standing broad jump of only 5'4" where 7' is goal
...but loss of upper body mobility effects those significanlty
obviously could not attempt the 40 pushups
....also did some leg weights and various lunges

Tuesday Sep 5, 2017 #

6 AM

walking 25:00 [1]
shoes: skechers go run 4 - 2

warmup and drills in jb park

elliptical machines 40:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4) + (5:00 @5)

2 progressive runs on the treadmill

first,continuous, 10% grade, starting at 3.2 mph going up to 5.0 in.2 increments, each increment 2 minutes.

3 min R between runs

second, 10% grade, starting at 5.0 going up to 6.6mph in .2 increments (9x), 40 seconds each with 1 min. walking rest between (hopping off and on treadmill while its still going). felt like running, controlled and w a sling, but running.
4 PM

running strength conditioning 15:00 [1]

half hearted stuff, or should i say half body. mind says go, shoulder says no.

Monday Sep 4, 2017 #

4 AM

running strength conditioning 30:00 [1]

floor exercises, what i used to call yoga. in spite of the tumble the other day and some break location pain, shoulder is freeing up.
2 PM

improv nordic trek 30:00 [1]

Sunday Sep 3, 2017 #

7 AM

walking 36:00 [1]
shoes: skechers go run 4 - 2

neighborhood, garden
2 PM

improv nordic trek 38:00 [1]

Saturday Sep 2, 2017 #

7 AM

hiking 1:55:00 intensity: (25:00 @1) + (1:30:00 @2)
shoes: nike wildhorse 2

castlewood trails, powerwalk a lot of hills, 3 x steep lone wolf up to bluff, pwerrwalk/jog love trail, down road, then up to bluff again...and I fell....on my bad shoulder! It must be a lucky lucky day for me because I kind of rolled up on it and there was no sharp pain. Maybe that calcification progress was further along than i thought. I do feel a bit shell shocked tho.

Friday Sep 1, 2017 #

3 PM

walking (barefoot indoors) 20:00 [1]

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