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Training Log Archive: matzah ball

In the 30 days ending Nov 30, 2019:

activity

time

miles

running

18:49:52

running strength conditioning

4:10:00

biking

3:07:00

dance class

1:50:00

yoga

55:00

Total

28:51:52

1:50

0:00

» now

Saturday Nov 30, 2019 #

11 AM

running (bdb track) 55:00 [4]
shoes: adios boost 3 v.3

knew these were going to be a struggle, particularly after disrupted sleep and eating patterns, but told myself 'better slow 400's than no 400's'. did the first 4 w 3R jogging, second 4 w 2R walking. Feet complained about old lack of cush shoes at first, but in the end i think they liked it. 1:38, 1:38, 1:38, 1:36, 1:33, 1:33, 1:33, 1:34

C • Mantra 2

1 PM

running strength conditioning 20:00 [2]

plank variations, supermen, bridges and pushups interspersed w 10 squat jumps between each set. the burpee broken down into its parts, sort of.

Friday Nov 29, 2019 #

4 AM

running (Insomniac shuffle) 20:00 [2]
shoes: adios boost 4

11 AM

running (francis park grass loop) 40:00 [3]
shoes: adios boost 4

inside warmup, then strong easy pace on the 'hills'

Thursday Nov 28, 2019 #

1 AM

running strength conditioning (am core and stretch) 25:00 [1]

If I keep waking up earlier and earlier, I'll have to call this 'pm core and stretch'

running (Insomniac shuffle) 20:00 [2]
shoes: adios boost 4

8 AM

running (bdb track) 40:00 [3]
shoes: adios boost 4

indoor warmup, then a just at freezing run in lane 4, (partially obstructed by blown over sideline benches!) where 1:57 laps are about 7:30 pace, and 2:06, 8min pace.
2:24, 2:22, 2:22, 2:11, 2:09, 2:05
3R to shed some clothes (w a stuck zipper)
1:58, 1:58, 1:57, 1:58, 1:59, 1:54

Wednesday Nov 27, 2019 #

11 AM

running (castlewood trails) 30:00 [2]
shoes: pegasus trail

Tired as heck

Tuesday Nov 26, 2019 #

biking (gravel track and road) 30:00 [2]
shoes: bike - ridley x-fire

to printers

2 AM

running (Insomniac shuffle) 20:00 [2]
shoes: adios boost 4

3 PM

running (gravel track ) 30:00 [2]
shoes: adios boost 4

7 PM

running strength conditioning (Arms) 15:00 [3]

Monday Nov 25, 2019 #

11 AM

biking (castlewood trails and roa) 42:00 [2]
shoes: bike - ridley x-fire

Hips hurt so bike

Sunday Nov 24, 2019 #

9 AM

running (francis park grass loop) 1:05:00 [2]
shoes: adios boost 4

Friday Nov 22, 2019 #

8 AM

running (indoors wood floor) 20:00 [1]
shoes: adios boost 4

Warmup plus strides at track

9 AM

running (bdb track) 1:00:00 [4]
shoes: adios boost 4

20 x 200, wonders 12 hr sleeps and a rest day will do.
5 x @ 47ish w 1:35/45 R w a few steps
2:30 R
5 x @ 50 ish w 1:25R, no steps
2:30 R
5 x @ 47ish w 1:35/45 R w a few steps
2:30 R
5 x @ 40ish, ending w a 39 high and a 38 high, w/ 2R mostly walking

10 AM

running strength conditioning (pavilion @lemay) 30:00 [2]

mostly arms and core, w 40m sprints between some sets

Thursday Nov 21, 2019 #

3 PM

biking (gravel track and road) 40:00 [2]
shoes: bike - ridley x-fire

printers and back

Wednesday Nov 20, 2019 #

7 AM

running strength conditioning (am core and stretch) 20:00 [3]

12 PM

running (castlewood trails) 32:00 [3]
shoes: hoka challenger atx

Same loop in the flats I did the '1200's' on. Mini-progressive run, 3 loops, not quite hitting interval speed at end (1200 portion: 7:25, 6:05, 5:25 )

Tuesday Nov 19, 2019 #

Note

Legs still sore, i think stretching is good, but can be way overdone...which is what happened to me.

8 AM

running (queeny park trails) 50:00 [3]
shoes: hoka challenger atx

What are the odds of a heavy jar falling out of the fridge and landing on the toe next to the injured one?

C • OMG! really? lol 3

Monday Nov 18, 2019 #

running (indoors wood floor) 10:00 [1]
shoes: hoka challenger atx

11 AM

running (francis park grass loop) 40:00 [3]
shoes: hoka challenger atx

afraid to try anything but hokas. legs are sore from all the non-running??? and, am I breathing harder or is it really tempo haha.

Sunday Nov 17, 2019 #

9 AM

running strength conditioning (am core and stretch) 15:00 [1]

10 AM

running (indoors wood floor) 15:00 [1]
shoes: hoka challenger atx

Saturday Nov 16, 2019 #

Note

Significantly sprained middle toe. Seems best just to tape it up and see what it does for now...its the attachment of the tendon just below the nail, overdid a stretch.

C • ouch, toes are surprisingly... 2

4 PM

biking (wilmore park loop) 25:00 [2]
shoes: bike - ridley x-fire

gingerly put on my bike shoes, but not only did it not hurt my foot, but it felt good to press the pedals.

Friday Nov 15, 2019 #

8 AM

running 30:00 [2]
shoes: adios boost 4

in the park in front of the car repair, close to the y

running strength conditioning (ymca) 15:00 [1]

arms

9 AM

yoga (ymca) 40:00 [1]

good stretch, some core

Thursday Nov 14, 2019 #

9 AM

dance class (carondolet y) 40:00 [1]

zumba. think i could do better and save time just practicing at home. Couldn't see teachers feet very well.

10 AM

running (bdb track) 35:00 [4]
shoes: adios boost 3 v.3

8 x 200, interval/walk a few steps, jog the rest

42/2:00
45/2:00
44/1:32
45/1:29
45/1:24
45/1:29
44/1:37
44

3 PM

running (tower grove park) 30:00 [2]
shoes: adios boost 3 v.3

grass. high 30's/low 40's and sun - great running weather

Wednesday Nov 13, 2019 #

2 PM

running (castlewood trails) 50:00 [2]
shoes: inov-8 talon 212

started in spiked shoes, then turned back and changed them, a move I would regret on the north side flats trail. No enduring damage however.

Tuesday Nov 12, 2019 #

11 AM

running 30:00 [1]

very easy indoors, changing out shoes every ten minutes.

7 PM

running strength conditioning (Arms) 15:00 [1]

Monday Nov 11, 2019 #

10 AM

running strength conditioning (am core and stretch) 20:00 [1]

11 AM

running (streets and parks) 42:00 [2]
shoes: adios boost 4

spindrift makes this fun

4 PM

running 30:00 [2]
shoes: hoka challenger atx

half indoors, half out. 25 doesnt feel bad at all.

Sunday Nov 10, 2019 #

Note

painting deck in weather window

9 AM

running (castlewood trails) 50:00 [4]
shoes: adidas boston boost 6

3 x 5:00 hard, w 4:30 jog between

7 PM

yoga 15:00 [1]

part of a 'restorative' class that was a lot of lying around:)

C • lol ! 4

Saturday Nov 9, 2019 #

Note

painting deck in weather window

10 AM

running (castlewood trails) 30:00 [3]
shoes: nike terra kiger 2

Thursday Nov 7, 2019 #

9 AM

dance class (carondolet y) 40:00 [1]
shoes: adios boost 4

warmed up on track 10 minutes, then zumba class. doing this for Joan, so i can take her dancing. and, ok, i'd like to feel like i dont have 2 left feet.

10 AM

running 40:00 [4]
shoes: adios boost 4

after zumba, went right into 6 x 400 which is 2.75 laps w 3R jog/walk. I did the first one way too fast, some kind of ego trip, and then kept slowing down to reality. tough running w all those awkward turns and people in walkers! to look out for. 1:30, 1:38, 1:38, 1:41, 1:41. 1:42

Wednesday Nov 6, 2019 #

9 AM

running (queeny park trails) 48:00 [2]
shoes: adios boost 4

2 PM

running strength conditioning (Arms and core) 20:00 [3]

Tuesday Nov 5, 2019 #

Note

Ankle sore where I kicked the metal frame punching bag was hung from instead of the punching bag, which had been evidently located with punching in mind.

C • ! 2

8 AM

biking 50:00 [2]
shoes: bike - ridley x-fire

short stops at food pantry and bank.

Monday Nov 4, 2019 #

7 AM

running 30:00 [2]
shoes: hoka challenger atx

garden - mostly alleys. legs sore.

2 PM

running strength conditioning (pavilion @lemay) 30:00 [1]

upper body

6 PM

dance class 30:00 [1]

Sunday Nov 3, 2019 #

8 AM

running strength conditioning (am core and stretch) 25:00 [1]

running (indoors wood floor) 10:00 [1]
shoes: new balance 1400 v3

Saturday Nov 2, 2019 #

8 AM

running (castlewood trails) 40:00 [1]
shoes: pegasus trail

hike/jog and warmup to and from race start

9 AM

running (castlewood trails) 57:52 [4]
shoes: pegasus trail

Skippo 10k trail race. Goals were to run hills, and I did that. Also successful in that I kept up a good even effort and didn't fade in the second half, though that might have been the result of a quite slow initial pace. (Heard someone say 8:10 pace on the first couple of miles of flats before the ups and downs started.) Very happy w sustained strong kick at the end.

That said, this was the slowest I've run this, I believe. Hence the kick, no doubt. Ist out of 12 in M60-69.

C • 1st out of 12 3

Friday Nov 1, 2019 #

11 AM

running (castlewood trails) 30:00 [2]

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