Training Log Archive: matzah ballIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
yoga 10:00 [1]
stretch and flex
running 1:18:00
2 sets of 5 x 200 @40 w/ 1:45 rest. 5 min. between sets
biking 15:00 [2]
various ports of call in the neighborhood.
Friday Dec 30, 2011 #
yoga 10:00 [1]
recovery stretch
biking 36:00 [2]
commute - feels more like a mountain bike ride...which is nice.
Thursday Dec 29, 2011 #
biking 1:15:00
with busses, to chubb trail transition location. some road, but lots of gravel track, etc.
running 1:30:00
running on chubb trail with some good tempo, near race efforts on trail - inspired by SG floating thu woods and up hills like a butterfly, with an intersprersed segment of ....
orienteering 30:00
orienteering practice in the center of west tyson
Wednesday Dec 28, 2011 #
yoga 15:00 [1]
recovery stretch
running 28:00 [2]
biking 15:00 [2]
Tuesday Dec 27, 2011 #
running 1:30:00
shake out run - holiday overindulgence wieghing on me - literally.
did about half and hour running on the S_F map. Epiphany - I am trainable. I think before 'b12' i was getting discouraged because training just sent me into the same mental loops I'd always been in. But there is a ton of simple stuff I can do to improve.
I noticed it was disconcerting when I tried to make the terrain around me fit the map. I kept thinking of distorting scale processes being inculcated into my m.o. Probably best to find a flat field to run on with the map? Armchair orienteering with a set of wheels.
did about half and hour running on the S_F map. Epiphany - I am trainable. I think before 'b12' i was getting discouraged because training just sent me into the same mental loops I'd always been in. But there is a ton of simple stuff I can do to improve.
I noticed it was disconcerting when I tried to make the terrain around me fit the map. I kept thinking of distorting scale processes being inculcated into my m.o. Probably best to find a flat field to run on with the map? Armchair orienteering with a set of wheels.
yoga 15:00 [1]
flex and strength drills
running 1:00:00
thought I'd jog to the bank and see how I felt. everything seemed ok, so I kept going. did a tempo mile at the gravel track along willmore in 6:30 - with a stiff tailwind. one minute rest, then 1000m in 3:54 w/ the same tailwind.
Ran 20 of the minutes or so reading a Laramie Daze map.
Something is changing, I dont know exactly what, but I feel good running longer and harder than I used to. I'll just keep observing and adjusting accordingly.
Ran 20 of the minutes or so reading a Laramie Daze map.
Something is changing, I dont know exactly what, but I feel good running longer and harder than I used to. I'll just keep observing and adjusting accordingly.
biking 15:00 [2]
visit in neighborhood
Monday Dec 26, 2011 #
biking 35:00 [2]
commute - cross bike
Sunday Dec 25, 2011 #
yoga 15:00 [1]
biking 1:30:00 [2]
passed up a perfectly good Christmas party with dear friends to ride to CC park. in retrospect, it was stupid, but the sun was shining.
orienteering 1:30:00 [2]
running around in Cliff Cave. its all very well for me to say I want to train more orienteering, but logistically its not so good. but it is what it is.
Saturday Dec 24, 2011 #
yoga 10:00 [1]
running - more built into actual running time
running 1:23:00
Ran to track....8 x 400 @ 1:39 - purpose was not really to run intervals, but to feel an honest pace. Ran 400's @ 8:30-8:45 pace between.
then 4 x 200 @ 41 to get a bit of fast-twitch muscle memory kickstarted.
then 4 x 200 @ 41 to get a bit of fast-twitch muscle memory kickstarted.
biking 25:00 [2]
rode down to home-eco. great store for gifts, er, eco-gifts anyway. And they had all these holiday bags left over from their wrapping party, so I didn't have to buy any wrapping paper and they can be used again next year.
also including anticipated trip with trailer of food and holiday gifts later on.
also including anticipated trip with trailer of food and holiday gifts later on.
Friday Dec 23, 2011 #
biking 40:00 [2]
errands
Thursday Dec 22, 2011 #
running 1:30:00 [3]
41 degrees, calm, cloudy - 1 long sleeve tech running shirt, skullcap, light gloves, shorts. Tried t-shirt w/ long sleeve over it - too warm, and t-shirt alone - too cool.
variable speed, variable terrain in parks and cemetaries. quite a few hills. warmed up on basement steps, then ran some streets delivering a present.
after seeing a video of marathoner built somewhat like me, without going into the slightly embarassing details, realized I could be using my hips and glutes more aggressively as a boon rather than a hindrance, so worked on that form.
variable speed, variable terrain in parks and cemetaries. quite a few hills. warmed up on basement steps, then ran some streets delivering a present.
after seeing a video of marathoner built somewhat like me, without going into the slightly embarassing details, realized I could be using my hips and glutes more aggressively as a boon rather than a hindrance, so worked on that form.
yoga 10:00 [1]
yoga 15:00 [1]
poor substitute for climbing gym - mostly strength
Wednesday Dec 21, 2011 #
biking 1:30:00
with trailer to fathers then some cxmas and food shopping at wf and ladue crossing. took metro back to save a little for the run
yoga 15:00 [1]
waiting for the train and some iso on the grab bars once it got there, and flex after the run
running 27:00 [2]
quick run in the park w/ a couple of strides at the end
Tuesday Dec 20, 2011 #
yoga 15:00 [1]
warmup stretch and flex after run
running 56:00
cool drizzle, ok, but not great. Recovery run, even tho ankles, calves and knees are sore from pounding in 'minimal' trail shoes from day before yesterday.
Monday Dec 19, 2011 #
biking 35:00 [2]
Sunday Dec 18, 2011 #
biking 50:00
over to marks and back w/ a bus assist there
orienteering race 1:05:00 [4]
this years resolution - become good at orienteering, not repeat same mistakes.
My first mistake was actually not a mistake, ran to the pond no control, control was at new pond not mapped to the south.
Second mistake - when you are passing someone who is on a college cross country team you are doing something wrong. Sure enough, lack of oxygen led me to do the same stupid mistake as LAST year, mistaking the march for a lake, and going over to the wrong side of the water to look for the control. Whats up with that???
Third, lost contact at 11 trying to avoid the brambles because I was wearing SHORTS!
Fun area, lends itself to fast running, diversity of terrain. just need to hit the woods hard. this is the YEAR!
My first mistake was actually not a mistake, ran to the pond no control, control was at new pond not mapped to the south.
Second mistake - when you are passing someone who is on a college cross country team you are doing something wrong. Sure enough, lack of oxygen led me to do the same stupid mistake as LAST year, mistaking the march for a lake, and going over to the wrong side of the water to look for the control. Whats up with that???
Third, lost contact at 11 trying to avoid the brambles because I was wearing SHORTS!
Fun area, lends itself to fast running, diversity of terrain. just need to hit the woods hard. this is the YEAR!
orienteering 42:00 [3]
control pickup
running warm up/down 15:00 [2]
Saturday Dec 17, 2011 #
running 40:00 [2]
easy run in park w stairs before and strides @ end
biking 15:00 [2]
neighbors house
Friday Dec 16, 2011 #
yoga 15:00 [3]
recovery stretch
biking 40:00 [2]
crossing to nursing home
Thursday Dec 15, 2011 #
running tempo 1:02:00 [3]
into wind to drugstore along rdp, then 3 x 4min tempo w/ 1-2 min in between on return, w/ quick detour to drop off/pickup at friends house.
biking 1:15:00 [3]
on christmas errands, city greens then to my doctor to deliver gift basket, then to climbing wall. Then metro to wf against the wind (yeah), ride home with the wind from wf!
rock climbing 40:00 [3]
climbing wall
biking 17:00 [2]
'shop till you drop' - now I get it, just back home then had to go back out the door.
Wednesday Dec 14, 2011 #
yoga 20:00 [1]
running 32:00 [2]
very easy, effort to climb smallest incline
Tuesday Dec 13, 2011 #
running intervals 1:10:00 [3]
ran to grocery store to warm up, then did some running between trash cans in the park to pick up recyclables and take them to the bins, then short hard hill repeats with jog down, 10 or so.
yoga 8:00 [1]
flexy stuff after run
biking 57:00 [3]
to bike shop and some christmas shopping. Cyclocross set up and rain gear was conducive to riding in 45 degree rain, but old thin gloves could have been a tad warmer or water resistant.
Monday Dec 12, 2011 #
yoga 15:00 [1]
running 33:00 [2]
easy run up to nursing home
Sunday Dec 11, 2011 #
yoga 35:00 [1]
am stretch, and then flex/strength drill after run
running long 2:00:00 [3]
double park cemetery loop
Friday Dec 9, 2011 #
running 58:00 [3]
up to nursing home at brisk pace, then from nursing home to hub bicycle at easier paces, but did a bunch of strides and sprints toward the end.
biking 30:00 [2]
back from bike shop w/ couple of 'errands' on the way - one was fixing a pinch flat i got for too aggressively riding into a stony drainage channel
Thursday Dec 8, 2011 #
biking 50:00
errands, city greens. thinking about going to climbing gym, but have no pop and this way it wont be as hard to run tommorow.
Wednesday Dec 7, 2011 #
biking 30:00 [2]
to nursing home and then to bike shop
running 1:15:00 [3]
running back from bike shop +extra loop thru cemetery hills
Tuesday Dec 6, 2011 #
biking 1:10:00 [3]
wf, tj, neigbors house delivery - heavy winter boots and back with loaded trailer
biking 15:00 [3]
big river and home eco
8 PM
running 25:00 [3]
stir crazy, ran up and down stairs to avoid going out in the cold again...
Monday Dec 5, 2011 #
running 1:02:00 [3]
32 minutes up to nursing home by north wind along watson route. then back in 30, including a 6:48 tempo mile on the gravel track. Redundant winter gear and clunky shoes offset by tailwind.
yoga 10:00 [2]
stretch flex, and strength
Sunday Dec 4, 2011 #
yoga 15:00 [1]
Note
walk to church - add movement to legs without much pounding
biking 1:05:00
to fathers house, then to SLOC board mtg. then home
Saturday Dec 3, 2011 #
running long 2:00:00 [2]
basicallly double park/cemetery loop out my back door
biking 25:00 [2]
coupla quick errands
Friday Dec 2, 2011 #
biking 30:00 [2]
to nursing home
Thursday Dec 1, 2011 #
biking 1:20:00 [3]
to upper limits and stopped by city greens on way back so my sack got heavier
rock climbing 35:00 [3]