Training Log Archive: matzah ballIn the 31 days ending Mar 31, 2006:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2006 #
biking 30:00 [4]
might have been the wind that gave this the illusion of being int. 4
biking 45:00 [3]
into the wind
biking 1:15:00 [3]
to paint store w/ gallon paint in pack (ala rw) detour to alpine shop to fix brake, partly on undeveloped grants trail
Thursday Mar 30, 2006 #
yoga 30:00 [2]
biking 40:00 [3]
they wouldn't take me at the nursing home, so i had to come back.
running 45:00 [3]
on grass - faster strides, kicking soccer ball around, 400 interval, just whatever felt fun, without paying to much attention to time or distance.
Wednesday Mar 29, 2006 #
biking warm up/down 30:00 [2]
errands
biking intervals 30:00 [4]
errand warmup, then 'spin' @ schoolyard 6 x 100 stride sprints on grass, bank turn, power bursts, etc.
legs a little sore from yesterday, but bike is perfect antidote
legs a little sore from yesterday, but bike is perfect antidote
Tuesday Mar 28, 2006 #
running/map reading long 3:00:00 [3]
played hooky on Ozark Trail Middle Fork section, pretty steady running, did not walk on the hills, maybe 15 - 17 miles? The map was quite readable, put out by the Ozark Trail Association, scale not given, but looked to be 1:32000 or so.
Monday Mar 27, 2006 #
Note
(rest day)
Sunday Mar 26, 2006 #
biking 25:00 [2]
warmup to Laumeier
orienteering 1:00:00 [2]
you learn from your mistakes. Eric was right, this attempt of mine was a stupid idea. I just found myself struggling in nasty pockets of thicket -what was the point. Last years course at Laumeier actually had a lot of potiential to make sense of what I thought I was doing, the top runners plunged through the green in a loop instead of criss crossing the open space. Had the controls been closer to the central open space maybe they would have considered criss crossing. The choice might have been different at every control. That would have been interesting. But I guess its hard to beat a loop w a criss cross
biking 1:00:00 [3]
bike from Laumeier to Grants trail, explored the new Clydesdale park trail connection, to S.S.L.
biking tempo 25:25 [4]
back from S.S.L. night aided, low traffic. pushed it after warming up. The focus on the midsection, keyed in by the hills, really frees up the lungs and legs for whatever they can do. It feels like centered, directed effort.
running 15:00 [3]
to church and back. intensity there 2. intensity back 4. focused on breathing, and letting the rest express itself in good form.
Saturday Mar 25, 2006 #
biking 15:00 [2]
errand
biking 40:00 [2]
to Crestwood - took a little longer on the fat tires over the undeveloped section of grants trail. also the new brakes kept rubbing against the tires, though i stopped to adjust several times.
Friday Mar 24, 2006 #
biking tempo 30:00 [4]
lo-mid tempo on way to SSL house
biking 25:00 [4]
mid-hi tempo back at night. felt I was effectively using midsection to work hills. focus on the middle and just let the legs spin below and the lungs breath above
Thursday Mar 23, 2006 #
'weight' training 45:00 [3]
more boxes and furniture - if I didn't feel so beat up, I wouldn't list this as training, but its definitely working me.
biking 15:00 [2]
to track
biking 10:00 [3]
from track
running 35:00 [3]
3 x mile repeat with stretching and strides. 7:45, 6:54, 7:17. Looking back to previous workouts, this is seriously slow. Need to refocus, try different speedwork regimes. All the house work not helping lungs any - hey, could be I'm actaully tired from physical labor.
Wednesday Mar 22, 2006 #
biking tempo 25:00 [4]
5 min. warmup
'weight' training 45:00 [2]
boxes and furniture
Tuesday Mar 21, 2006 #
yoga warm up/down 40:00 [1]
map reading 20:00 [1]
running warm up/down 20:00 [2]
to and from bus
running long 57:00 [3]
back from SSL. 8:09/mile A little faster in spite of the cold, and running in the snow whenever possible. 10-11pm reduces big stress factor of running streets for me: cars. of course, it doesnt make the asphalt any softer.
Monday Mar 20, 2006 #
course setting 25:00 [1]
Laumeier Park - trying to come up with a more challenging, woodsy course to make the most of the little available - will test run later. also gave some thought to whether the summer course from last year(?) which David and Eric ran in the low 20's as a loop could have been designed to make the choice of criss-crossing a more viable option - the spacing of controls connected by green would have to be greater or the equivalent than the jog and back across the open space, but the trail system short circuits this possibility.
biking 20:00 [3]
errands-intensity from groceries in pack
Sunday Mar 19, 2006 #
map reading 15:00 [1]
biking 15:00 [2]
running long 1:00:00 [2]
back from s. st. louis. 7 miles, 8:35, night, full trail regalia - mostly road but 30% gravel and grass - river despair, kenrick seminary, blackburn park etc., some kind of heat wave - 43 deg, slow distance - vs. fast distance (see 'Anna')
Saturday Mar 18, 2006 #
biking 45:00 [2]
errands
yoga warm up/down 15:00 [1]
Friday Mar 17, 2006 #
biking tempo 30:00 [4]
to new house. friend waiting to help feed radiant piping thru joists.
biking 1:30:00 [2]
from new house to client in Soulard & back
Thursday Mar 16, 2006 #
running warm up/down 10:00 [2]
dropped off by real estate agent near nursing home. could run just about all the way there on grass. beautiful.
running tempo 20:00 [4]
short tempo w/ warmup and cooldown. 1.5 'grass' miles @ 6:58/'mile'. This is a grass rectangle I have found will equal my mile time on pavement or track, so slightly less distance. This is slow, even though I'm tired, I know I need to be running more, hence running while tired anyway.
Wednesday Mar 15, 2006 #
yoga warm up/down 15:00 [1]
orienteering 45:00 [2]
Generally moderate pace, interspersed w/ higher intensity legs @ former control locations mixed w/ 'control picking' at Queeny. Read vegetation from woods, not map - honeysuckle everywhere, the darker denser looking woods are actually easier than the light greening honeysuckle, cuz its breakaway dead wood. Found the first 'control', the end of a wire fence, by doing a face plant over it after I had given up looking for it.
orienteering intervals 30:00 [4]
guess i'll break out the interval type legs where i was fairly flying
biking 15:00 [3]
errand - w/ moving, borrowing car now & then to make it happen within time constraints. want to look into trailer for bike soon tho.
Tuesday Mar 14, 2006 #
yoga 30:00 [2]
biking 15:00 [2]
groceries
running warm up/down 25:00 [2]
felt sluggish. lung still feels constricted.(?)
Monday Mar 13, 2006 #
Note
Just thought I'd mention an integral part of my training that doesnt really log. Ever since I saw Lance Armstrong getting massaged after a long day in the TDF, I have massaged and stretched my legs in the daily hot bath. Another instance of 'training' built into daily routines that take virtually no extra time, a la Jack LaLanne. And if you are old enough to know who JL is, then you know why I would want to massage my legs after a fraction of TDF biking miles!
biking warm up/down 30:00 [2]
miscellaneous errands
Sunday Mar 12, 2006 #
running warm up/down 30:00 [2]
Slow run to parents, then short trail run @ Laumeier w/ sister. Wore heavy shoes to accomodate to her pace, but it wasnt really neccesary - tired.
map reading 45:00 [1]
so hard to have orienteering venue and opportunity intersect these days, so I took a cue from Eric B's recent blog discussion. Saw new possibilities. One leg particularly struck me, the short leg from 10 to 11 from the red course at Babler a couple of years ago. I didn't actually run it at the time, but had I done it, I'm sure I would have chosen the red line down to the stream, up the hill to the road, down on the other side of the road then back up and slightly around to 11 in the re-entrant. The alternate route has 30 meters less climb: level trail near 10 to the level road, and then one final climb in the re-entrant system to 11. 1.75 as long as the redline, of which 1.25 is trail and road and .45 as much elevation gain. If I crunch some numbers it seems like the direct route might be less time, but more tiring. Not sure which is better in this situation, but I feel more open to the possibilities. Wonder what decision I would make on the run and if it would be the better one. Open to the possibilities might be the key, so that route choices are not just chosen because they are the direct route, or because they have more trail, but because they 'feel' right at the time. (again, reference eb's blog about tapping into the 'subconscious'.) Anyway, I'm going to supplement w/ a steady diet of map-reading from here on.
C • O 6
biking 1:00:00 [3]
s.s.l and back
basketball 20:00 [3]
a little one on one w/ j.
Saturday Mar 11, 2006 #
biking 1:00:00 [3]
to new house and back, w/ a minor detour to the sea of cars at 40 and brentwood for friendship's sake. A welcome reminder of all that i am missing by not having a car - HAH!
Friday Mar 10, 2006 #
biking 2:30:00 [3]
Recreational ride! We figured it was too muddy to try the Great Castlewood loop, but the weather was right for a road ride, so we took a few hours off, rode down to South S.L. then JB Park, around, around around and back.
biking 30:00 [3]
errands
Thursday Mar 9, 2006 #
biking 45:00 [2]
back from nursing home, printer, drop off prints.
biking 30:00 [2]
Meeting in Creve Couer. embarasssing, left my battery on the kitchen counter, client had to give me ride home.
Wednesday Mar 8, 2006 #
biking 30:00 [3]
to and from track
running intervals 9:00 [4]
6 x 400, all 1:30 except no. 3 1:37, and no. 6 1:18
running warm up/down 30:00 [2]
1 mile warmup @ 8, 400 jog between 400's @ 9, stretching and strides
Tuesday Mar 7, 2006 #
biking 45:00 [3]
trade route
Monday Mar 6, 2006 #
yoga 30:00 [1]
running warm up/down 15:00 [1]
back from parents house - 10 min/mile
biking tempo 30:00 [4]
to new house w/ wind
biking 1:00:00 [3]
back on Grants trail mostly against wind
Sunday Mar 5, 2006 #
biking 15:00 [1]
running 45:00 [3]
Loops in neighborhood to look at houses, and for the security blanket of not getting too far from home. Burb-angst. 8 min/miles w/ warmup and cooldown. Lungs hurt from VOC's in paint. Don't know why - aging, chemically sensitive, too much dust lately, but its zero VOC for me from here on out.
Saturday Mar 4, 2006 #
biking 15:00 [3]
running 15:00 [2]
forgot light, jog bike home.
Friday Mar 3, 2006 #
biking 15:00 [1]
church - trying for once a day for Lent
running hills 25:00 [4]
running at queeny after meeting on way to pick up sister from airport. I feel like such a poser when i drive a car. I feel like such a poser anyway.
biking (1500) 15:00 [2]
Thursday Mar 2, 2006 #
biking 45:00 [2]
nursing home. i seem to be stuck on biking (instead of running) because of time constraints and convenience. sound familiar?
running 30:00 [3]
2 mi warmup @ nearby schoolyard. stretches. strides. jog back. loosening up for run tommorow.
Wednesday Mar 1, 2006 #
biking 1:15:00 [2]
the city street portion of the new house loop. tired. I must be wearing a groove into the pavement.
biking 30:00 [4]
up tempo on grants trail as part of same loop. tailwind didn't hurt but I'll take it. I'm thinking of resolving to run everywhere for a while, just to even the equation a little.
biking 15:00 [3]
groceries