Training Log Archive: matzah ballIn the 31 days ending Oct 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 Oct 31, 2008 #
yoga 30:00 [1]
stretching at bus stops, climbing the entrance of the apt. bldg. by the stop etc.
running 18:00 [3]
part of the way back from the nursing home
Note
Wiedermal eine Stunde spazieren im Altersheim
biking 15:00 [2]
over to friends house for halloween pizza and movie. legs sore, heart area feels constricted, glad tommorrow is rest day.
Thursday Oct 30, 2008 #
biking 25:00 [3]
taking cardboard from the alley to the recycling center. I've become a bag person! or whatever. and then to the supermarket w/ trailer.
I love a good snack as much as anybody but when both the person ahead of me and behind me have $200 carts filled completely w/ junk food, i wonder if i haven't woken up in some insane assylum.
I love a good snack as much as anybody but when both the person ahead of me and behind me have $200 carts filled completely w/ junk food, i wonder if i haven't woken up in some insane assylum.
biking (road bike, small pack) 1:00:00 [3]
connecting the dots - express bus to 141 park n ride, back to fathers house from elm and big bend, to mark g's house for o meeting, and home
biking hills (road bike, small pack) 1:10:00 [3]
tough workout at Lone Elk, lots of short but very steep hills. not feeling that into it and legs trashed afterwards. includes time from 141 park and ride and back.
Wednesday Oct 29, 2008 #
yoga 20:00 [1]
core work 20:00 [2]
Note
legs, body, psyche felt beat up, drained after races. lasted longer than i thought it would, but i think i'm bouncing back.
running intervals 53:00
A little sun and warm weather to break out of the tired feeling! over to Wilmore, young runners practicing on sectionals course, nice to have some company. ran hard 4 x 3:45 or so, then regular 4-5 minutes then 1 minute jog/walk recovery.
Remembered a breathing pattern for fast running i used to do in my twenties and thirties, really seems to work with my right side/left side dynamic - two short breaths, then long breath. It focuses eevrything on running.
Remembered a breathing pattern for fast running i used to do in my twenties and thirties, really seems to work with my right side/left side dynamic - two short breaths, then long breath. It focuses eevrything on running.
biking 10:00 [3]
sure cools down quick after sunset
Tuesday Oct 28, 2008 #
biking 1:10:00 [3]
to meeting at compton hill resevoir neighborhood and back (via library). heavy on the comfort cold weather stuff, hoping spinning in the big boots gives me some extra tone.
Monday Oct 27, 2008 #
biking (cross bike) 40:00 [2]
recovery, part direct on watson to minimize ride
Note
y entonces, una hora empujando a las personas en sillas de ruedas a la misa en la capilla
Sunday Oct 26, 2008 #
biking 45:00 [3]
to and from friends house w/ wheel trailer
running 15:00 [3]
warmup for cross country race
running long 21:00 [4]
2.88 miles - 2 laps of cyclocross course - pretty flat, spikes were overkill. saw Eric zoom off into the distance somewhere. supposed to be 3 laps, but they were longer laps than they thought, so they kind of pulled us after 2. Of course, had I known it was just two, i might have run a little harder.
biking warm up/down 15:00 [2]
warm up for cross race
biking race (cyclocross race) 1:00:00 [5]
15th out of 40 something C race. good turnout. 11 in womens race a record. the run didn't hurt me too much, but i got sloppy and crashed a couple of times at about 2/3, lost a couple places and momentum each time.
Friday Oct 24, 2008 #
biking (road bike) 35:00 [2]
up easy to nursing home and back
Note
Ho trascorso uno ora spingendo i residenti in sedia a rotelle a Messa nella cappella.
C • 1
Thursday Oct 23, 2008 #
biking 10:00 [2]
rode recyclables over to park w/ the bike and trailer. I offered to pick up recyclables for free to all my neighbors on the block on my side of the street, but nobody took me up on it. Since it was 45 degrees and raining, maybe they were just being nice!
running intervals 58:00
ran to track easy, 6 x 400. 1:40, 1:34, 1:32,1:29, 1:27, 1:25
back streets to cross country course and home.
back streets to cross country course and home.
running drills 10:00 [1]
Wednesday Oct 22, 2008 #
yoga 20:00 [1]
core work 15:00 [1]
biking 1:30:00
took a lot of the day off to volunteer at Habitat for Humanity ReStore, where they sell recycled/salvaged building materials. Then rode from the west end to rent the mountain bike, from the bike shop to whole foods and from wf home with heavy pack
biking (mountain) 1:20:00 [3]
rented the mountain bike and took it to FP to practice. There isn't much single track there, so i had to improvise. for example by the side of the golf course there was a big french drain filled with oversize gravel with a rough concrete headwall and some limestone boulders. Oh, by the way, did I say it cost only $6??! Much easier than keeping it for a day and lugging it to some distant park.
Tuesday Oct 21, 2008 #
running intervals 57:00
Very grateful I could do these, thought my hips might be hurting too much for it to be advisable. To track, 4 x 800 - - - 3:29, 3:23, 3:14, 3:12. stopped by at church. then tempo thru cross country course home.
running drills 15:00 [1]
biking (road bike, small pack) 25:00 [2]
bank and library. glorious day, my legs feel pretty good considering. Good, because schedule calls for hard workouts tomorrow and day after.
Good, because right after i do a hard workout I'm counting the days until the next one. When I was younger, i didn't have to know how to count as far.
Good, because right after i do a hard workout I'm counting the days until the next one. When I was younger, i didn't have to know how to count as far.
Monday Oct 20, 2008 #
yoga 5:00 [1]
biking 50:00 [2]
to nursing home and errands on the way
Note
1 hour walking at the nursing home
Sunday Oct 19, 2008 #
biking warm up/down (cross bike) 55:00 [2]
to cross race at jb pulling trailer with pack, spare wheels, and recyclling from race site on way back. stopped at recylcling at wilmore park to unload.
biking race (cyclocross race) 50:00 [5]
Not bad, 11th out of 46, (C race) but could have been at least 8th. forgot to pack a little chocolate soy milk on board, and my thighs, calves, hamstrings, all started cramping the last 4 laps and i had to back off a little, to avoid poss bad situation
running warm up/down (brick) 15:00 [2]
5 min after cross race and choc. soy milk. next week i probably will do the 5k and then the cross race so this brick was backwards but hopefully helpful
biking (cross bike) 20:00 [3]
oops, i forgot my race warmup laps
biking 15:00 [1]
relaxing around neighborhood
yoga 15:00 [1]
Friday Oct 17, 2008 #
biking (cross bike) 43:00
22 min up to nursing home w/ dogleg to metro station
Note
1 hour walk at nursing home
biking (road bike) 25:00 [3]
errand
Thursday Oct 16, 2008 #
biking 50:00 [2]
errands
Wednesday Oct 15, 2008 #
biking 1:00:00 [3]
shopping @ whole foods - bring your bags in to the Brentwood store October/November and they will donate 10 cents per bag to BicycleWorks, which teaches kids to fix and maintain their bikes and then gives them a recycled bike (among other things)
running tempo 42:00
over to wilmore to watch jv cc, then ran most of (soggy) cc course @ tempo. didn't feel strong, effects of mondays run lingering on
Tuesday Oct 14, 2008 #
biking 1:05:00 [2]
easy - errands - pickup peat moss and sand for planting bed. soon i'll plant spinach which i will grow inside under grow lights when it gets cold.
going to grow leafy vegetable things since those are the most expensive.
going to grow leafy vegetable things since those are the most expensive.
core work 15:00 [1]
Note
hip joints sore from hard run last nite
yoga 15:00 [1]
Monday Oct 13, 2008 #
biking warm up/down (cyclocross training) 30:00 [3]
tonursing home
biking tempo (cross bike) 17:48 [4]
direct cross route back from n.h. - no detours to climb hills etc.
Note
i hour walking at nursing home
running intervals 1:25:00
ran to big river monday night run then to francis park, used runners to pace fast quarters around francis park, stayed on grass, then next side of park recovery, 5 or 6 x - each side is 1/4 mile, then long way home via wilmore.
biking 15:00 [2]
tooling over to friends house and hopefully burning some of the popcorn, wine and brownies consumed there.
Saturday Oct 11, 2008 #
biking (mountain) 1:00:00 [3]
SIUE trails - went to see friends daughter run. Also Anna ran her fastest time this season - still improving fo sho, go Anna
In the woods that old Scalpel was in its element! the twisty windy trails were anything but boring, and probably just fine for getting MB tune back, a little shaky and tense in the beginning. trees very close to the trail, mind those handlbars, dips, logs, no falling asleep. speaking of which, at the very end when i was getting tired i tried to hop over a failrly large log very slowly and endo'd - do not stall out over a big log!!
Oh well, as the saying goes, if you haven't crashed once it hasn't been a good MB ride.
In the woods that old Scalpel was in its element! the twisty windy trails were anything but boring, and probably just fine for getting MB tune back, a little shaky and tense in the beginning. trees very close to the trail, mind those handlbars, dips, logs, no falling asleep. speaking of which, at the very end when i was getting tired i tried to hop over a failrly large log very slowly and endo'd - do not stall out over a big log!!
Oh well, as the saying goes, if you haven't crashed once it hasn't been a good MB ride.
biking (mountain and road) 1:00:00 [3]
warmup, and to bike shop from science center and home
Friday Oct 10, 2008 #
yoga 15:00 [1]
core work 15:00 [1]
running 34:00 [3]
easy/tired run back from nursing home. joints are sore. maybe from busting out plaster wall yesterday afternoon, but also being wary of some sort of tick infection
Note
1 hour pushing people at the nursing home
biking (road to mountain) 1:30:00 [3]
Raod bike to bike shop (1/2 hour) and the rest on the mountain bike back, thru forest park and some singletrack there, then to gravel track by river des peres. taking it out to castlewood tomorrow, but...this will be the last time. That old bike is no fun to ride anymore, the little things that have always been there are still there only worse, like the disc braking rubbing against the rear wheel.
Thursday Oct 9, 2008 #
biking 25:00 [2]
grocery shopping, easy.
Wednesday Oct 8, 2008 #
running drills 9:00 [2]
running intervals (track) 54:00
6 x 400 @1:30
biking 1:05:00
To clients hous in west end and office depot, library. some hard sprints to make lights etc.
biking 12:00 [3]
hood
Tuesday Oct 7, 2008 #
Note
The Big Itch. Sporadic sleep due to poison ivy,/chigger/tick bite (?)itch w/ breaks for cold water showers and cold legs out from under covers.
biking 1:00:00 [2]
easy to meeting in U. City and back
Monday Oct 6, 2008 #
yoga 15:00 [1]
core work 15:00 [1]
biking (cross bike) 48:00 [3]
cross route to nursing home, w/o added practice however
Note
lots walkin' at the home!
Sunday Oct 5, 2008 #
biking 1:05:00
to and from fathers house (bus assist in the am)
running warm up/down 14:00 [2]
orienteering race 1:30:00 [4]
green course at Hawn - lost maybe 10 minutes on #2, came down re-entrant on wrong side of deadfall, screened my view of control, and lacked confidence so putzed around before i went back up and found it. Found that I am looking at the map more seriously than I had been - maybe desperation!
Ran to the wrong trail intersection to #7, so went off somewhere and had to re-locate to the trail, went to the same intersection and then realized i needed the one I had just past - lordy! Had a hard time with #9 even though I knew I would. went to far down and over and came back. All there was there was contour and wasnt careful enough. Rest went fairly well, even my mistakes made me feel like I was paying more attention and being able to correct for them and learn from them.
Ran to the wrong trail intersection to #7, so went off somewhere and had to re-locate to the trail, went to the same intersection and then realized i needed the one I had just past - lordy! Had a hard time with #9 even though I knew I would. went to far down and over and came back. All there was there was contour and wasnt careful enough. Rest went fairly well, even my mistakes made me feel like I was paying more attention and being able to correct for them and learn from them.
Saturday Oct 4, 2008 #
biking 10:00 [2]
bank
yoga 20:00 [1]
Friday Oct 3, 2008 #
biking 50:00 [3]
to nursing home
Note
1 hour walk at nursing home, harder this time
Note
weighed 151, so all that extra food must have been needed
Thursday Oct 2, 2008 #
'weight' training 30:00 [2]
another couple of hours of digging dirt and leftover concrete chunks. I broke up the cracked sidewalk by the side of the house, built a planter out of the larger concrete chunks, dug a deep hole by the downspout where water leaks in a really heavy rain, for clay to stabilize the planter wall from the outside, and began to fill the hole with smaller lefover concrete chunks for better drainage. So far so good, perfect sustainable construction, everything is on site.
But the clay horizon was WAY deeper than what i'm used to here in st. louis (maybe this was a floodplain), so the fill was inusufficient, ran out of flagstones salvaged from the alley to replace the old concrete walk, need to mulch around the flagstones - so, will have to go off-site/store to finish the job, or scour the alleys.
But the clay horizon was WAY deeper than what i'm used to here in st. louis (maybe this was a floodplain), so the fill was inusufficient, ran out of flagstones salvaged from the alley to replace the old concrete walk, need to mulch around the flagstones - so, will have to go off-site/store to finish the job, or scour the alleys.
biking 1:20:00 [3]
to site in n. st. lou.
Wednesday Oct 1, 2008 #
running drills 8:00 [3]
running intervals 53:30
to and from track, 3 x 1200 @ 5:10, 5:12, 5;10. Stiff from yesterdays concrete, struggling a bit, but run home kept getting stronger
biking 50:00 [2]
errands - need a break from heavy work, saving site visit for tommorow
biking 45:00 [2]
more errands, this time balancing 5 bags of cypress mulch on my trailer, and finally tieing them off with me shirt since i forgot tie downs.