Training Log Archive: matzah ballIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Note
wiped out, physically from training, mentally from stressful work zigs and zags.
Wednesday Mar 30, 2011 #
biking 15:00 [2]
Up to community garden to shovel and haul mulch for a couple of hours, break from sitting at a computer all morning.
yoga 10:00 [1]
running drills
running tempo 1:14:30
'cut-down tempo' in Forest Park w/ BR group. 6 miles, supposed to run each mile 10 sec. faster than last. And I actually did it, and enjoyed it. Started at 7:50 or so, which sadly already seemed rather brisk, and kept coming down, to maybe 7 for the last mile, though it seemed a bit below 7 for a good stretch of the finish. About 44:30 for the 6.
Tuesday Mar 29, 2011 #
yoga 15:00 [1]
biking 30:00 [2]
to printer and to nearby meeting
Monday Mar 28, 2011 #
biking 35:00 [3]
after yesterdays collapse into near vegetative state, slow going up to the nursing home w/ a sack of planting dirt (w/ some of B's chicken manure) for the little lady who likes plants and birds. Then a pack of groceries on the way back.
biking 30:00 [2]
errands and then to track
running 59:00
2 mile warmup starting at 9min/mile and then progressively faster for average of around 8:15 min/mile. Then 7 x 400 @ 1:33 av. 2:45 jog rest
didn't feel so good before, but once I got going was ok. there was a young couple running and doing drills, a mother and her little girl jogging, another guy warming up, nice to have company at that sometimes desolate track.
didn't feel so good before, but once I got going was ok. there was a young couple running and doing drills, a mother and her little girl jogging, another guy warming up, nice to have company at that sometimes desolate track.
yoga 10:00 [1]
strength and flex drills after
Sunday Mar 27, 2011 #
yoga 10:00 [2]
biking 15:00 [3]
Saturday Mar 26, 2011 #
running 4:00:00 [2]
ultra slow Greenrock trail w/ some walking. Referred to a map for the early portions. i tried to seperate the breaks out of the logged time
biking 45:00 [3]
to bus to west county environs. Some of it was fun, like the big hills on Melrose. Some of it, like the freezing ride back in the blowing snow, after hitting the 'wall' on the run however, was singularly UNPLEASANT!
Friday Mar 25, 2011 #
running 1:13:00
run up to nursing home, did 6 x 300 or so(1 minute hard) w/ 2 min walk on the way up - no opportunity for extraneous speed work - and run back later.
Wore water-resistant running jacket, rain pants with t-shirt + underwear, was psychologically good in the rain/sleet and it didn't get too hot or too cold, even with the intervals, I think because the outer garments were roomy enough for air to circulate underneath.
Wore water-resistant running jacket, rain pants with t-shirt + underwear, was psychologically good in the rain/sleet and it didn't get too hot or too cold, even with the intervals, I think because the outer garments were roomy enough for air to circulate underneath.
yoga 15:00 [2]
flex and strength drills
biking 15:00 [2]
stocking up on comestibles for the weekend
Thursday Mar 24, 2011 #
yoga 20:00 [1]
biking 1:40:00
church (dont often get to go midweek because its hard to drag myself out of bed so took the opportunity to pop in the New Cathedral) pick up pack at visitor center, then Bike Shop w/ the same initials - freewheel in hub was sticking, dragging chain against carbon chainstay and grinding it down - not good. better to get rid of the old wheel now, I am learning, than have a disaster pop up out of 'nowhere' later.
Wednesday Mar 23, 2011 #
running 1:40:00 [3]
great quasi-marathon pace run 2 x around Forest Park, with 5 min. rest in between.
Problem was, the visitor center where my backpack and gear were was locked down when i got back, no sign of my backpack. luckily I had the bike key and extra bus fare in my pocket.
Problem was, the visitor center where my backpack and gear were was locked down when i got back, no sign of my backpack. luckily I had the bike key and extra bus fare in my pocket.
biking 30:00 [2]
a couple of errands, and then after the run to the bus stop. Would have been a cold and uncomfortable ride home in t-shirt and running shorts.
Tuesday Mar 22, 2011 #
biking 10:00 [2]
ok, its just a few minutes, but how can i not log something that feels so great on the beat up legs.
running 10:00 [1]
woohoo - another ten minutes walk/jogging to a meeting. legs flet pretty good though, and that'll prime them for tommorrow's BR workout.
Monday Mar 21, 2011 #
yoga 20:00 [1]
running 1:12:00 [3]
recovery run to nursing home and back. didn't feel that bad, except for sore knee.
Sunday Mar 20, 2011 #
biking 30:00 [2]
to and from metro station
running 2:38:00
1/2 trail marathon at Cuivre river. A little faster than last year, kept to pace until after 8.5 aid station, then a group of us turned on trail to primitive camp and had to double back, lost a couple of minutes there and after that the pacing was shot. Some rowdy campers had torn down the trail markings. Even without detour, prob. wouldn't have broken 2 hours or won age group, so I took it in stride. 2:03 something, second in age group.
Saturday Mar 19, 2011 #
running 15:00 [2]
walk/jog warmup
Friday Mar 18, 2011 #
running 32:00 [3]
wilmore maintenance run
yoga 10:00 [1]
running flex drill
biking 1:35:00
nursing home, then metro assisted to CC mtg
Thursday Mar 17, 2011 #
yoga 10:00 [1]
biking 15:00 [3]
garden, br, printer
Wednesday Mar 16, 2011 #
running 1:05:00
BR group run in FP. short warmup then 3 x 2mile at a little less than 1/2 marathon pace (supposedly)...best I could manage was 7:33,7:40 - 7:12 (huh?), 7:42 - 7:37, 7:39. Not too worried about tailing off, I was able to run through all those injuries, and I feel some form returning. So, its ok.
yoga 5:00 [1]
running drills
biking 1:00:00 [2]
from bus stop, then back from group run in FP to scrabble at Loughborough commons, and then home
Tuesday Mar 15, 2011 #
yoga 30:00 [1]
am stretch, some strength
running 35:00 [3]
quick atune up run (and trip to bank). Knee was pinging, should have wrapped.
biking 37:00 [3]
pulling the empty and then loaded trailer on a TJ run. Probably not the best idea to bring the trailer on a rush hour train though.
Monday Mar 14, 2011 #
biking 40:00 [2]
It was really better weather for running (34 and snowy slush) but my legs said otherwise.
Saturday Mar 12, 2011 #
yoga 15:00 [1]
morning stretch
running 3:00:00 [2]
'glacial' pace over to dogtown via the river des peres to pass out campaign flyers for Scott Ogilvie, who is running for alderperson in 24th ward, on bike/ped platform. ran up steps to door, back down walk to street over to next house,repeat for an hour or so.
walking 45:00 [1]
walking to fill in the gaps, and when I was almost home, I thought, why kill my knee more than it is already killing me? and walked it in.
biking 30:00 [2]
over to carondolet neighborhood community garden #2 to plant a bed with spinach, lettuce, radishes. I'll call this ComGard 2.
Note
Whew - looks like I may have dodged a bullet. Combination of lots of icing, and smooth slow running w/ ace compression has left knee feeling like its more of an old injury than a new injury!
Friday Mar 11, 2011 #
biking 40:00 [2]
legs sore overall and knee hurts, first time an injury hurts more on bike than on run, because it bends the knee more I suppose.
biking 10:00 [2]
to printer.
Thursday Mar 10, 2011 #
biking 1:20:00 [3]
Reinhold Messner, the brash but accomplished mountaineer, used to say of climbers that used bolts instead climbing free with removable gear, "They carry their courage in their rucksacks". Well, I find my courage in a tailwind these days. After battling the northwest wind, the tedious route, and my tired legs all the way to a meeting in U.city, I was going to ride Metro back. But having fought the wind all the way there, I was not going to miss out on the tailwind on the way back.
Wednesday Mar 9, 2011 #
yoga 15:00 [1]
am stretch
Note
walk to church - knee very stiff, but bears weight well.
biking 1:15:00 [3]
on the fast bike, connecting to meeting in CC, plus errand
running 1:30:00
6 x mile repeats @1/2 marathon pace. Did them on the dirt at Francis Park @ around 8 min/m. Slow, but I wasn't feeling very good, (fasting and then not fasting in a rather desultory way) and felt glad to finish without pulling anything, and VERY glad to get home because of abdominal cramping. And to tell the truth, if I averaged 9 min. miles at the Cuivre River Trail Half, strange as it seems I would smash my PR and most likely win the age group.
yoga 10:00 [1]
strides/drills
Tuesday Mar 8, 2011 #
running 30:00 [2]
rainy jog in the park after a long day meeting ('pestering'?) legislators in Jeff City
Monday Mar 7, 2011 #
running 1:33:00
36 up to nursing home, then long way home w/ hills
yoga 10:00 [1]
flx drills
biking 10:00 [3]
got to Metro too fast, partly thx to south wind. Thought of riding it in all the way to meeting in Ladue, good thing I didn't, because the chain broke, forced the derailleur into the wheel and bent the d. hangar (steel bike)...could end up being a quite expensive repair...but thanks to various people, I didn't have to trudge around more than a few blocks at a time.
walking 35:00 [2]
trudging with mountain bike shoes to where my client picked me up, then rolling the bike like a scooter to REI, (super nice and competent repair guy there), and then carrying grocery bags back to metro in those clutzy mountain bike shoes...ugh.
Sunday Mar 6, 2011 #
biking 15:00 [2]
Saturday Mar 5, 2011 #
biking 40:00 [2]
to and from laclede station and 44
running 2:00:00 [3]
Trail maintenance on Berryman. Slipped on a wet rock and smashed my knee. Always welcome a new injury as it takes my mind off the last one.
Friday Mar 4, 2011 #
running 30:00 [3]
With my cold and 69 degree temp, felt a little weak and woozy, but wrapped calf was ok, got run in a little.
biking 20:00 [3]
errands
Thursday Mar 3, 2011 #
Note
pulled calf muscle and a cold. however, upon reflection, though my various injuries might slow me down or force me to rest or shorten a run, I am truly grateful that I still seem to be able to do the workouts as they come up.
yoga 10:00 [1]
biking 1:25:00 [2]
Rest, ice, compression and bike. Meeting + errand by lafayette square. really not been on the bike at all, and 'under the weather' but just kept shifting down when i got tired. Plus the road tires and lightness of the better bike makes such a big difference.
biking 10:00 [2]
community garden meeting - that time of year again.
Wednesday Mar 2, 2011 #
biking 15:00 [2]
running tempo 1:40:00
'Cut down tempo' workout w/ group at Francis Park. Start at 8 min pace, knock off 10 sec per mile. Managed 5 before my calf muscle (right one this time) went 'sproiiiing'. Frustrating, because I feel stronger than I have actually been running, like I could stay with almost any tempo ( to my personal speed limits for any sustained distance which is probably going to be in the 6 min neighborhood), given a pacer and a really good warmup.
so 40 minutes of walk/jog home.
so 40 minutes of walk/jog home.
Tuesday Mar 1, 2011 #
biking 20:00 [2]
errands
running 37:00 [3]
ws thinking of this as an easy run, but definitely was not - kept throwing mile pace surges in there
yoga 10:00 [1]
stretch/flex
biking 15:00 [3]
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