Training Log Archive: matzah ballIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
running tempo 1:15:00
ran to track - 5 x 800 @tempo w/ 1 min R...steady degradation of time, but thats ok since it was too fast to start. 319, 324, 327, 330, 336
yoga 10:00 [1]
flex
Monday Jan 30, 2012 #
running 1:00:00 [2]
commute run
Sunday Jan 29, 2012 #
Note
Totally wiped out, so I didn't choose not to do my long run, I really had no choice.
biking 15:00 [2]
Saturday Jan 28, 2012 #
running intervals 1:45:00
5 x 1mi with 3 min rest - big river CX workout on muddy/icy dirt/grass. Supposed be at race pace, but for me they were more 'tempo cruise intervals'. A little disheartening that the speed isn't there, but increased mileage and speedwork 2 days ago are taking their toll. That and possibly the attrition of, well, aging. We'll see. 6:51, 7:00, 7:05, 7:10, 7:10.
yoga 10:00 [1]
flex
Friday Jan 27, 2012 #
yoga 15:00 [1]
lower back feeling very scrunched, but I felt like a change, so did some standing yoga - salute to sun, which is like a combination of burpees, toe touchers, pushups...etc.! and the triangles, stretching up and to the sides, and the one where you hold one leg, stand on the other and extend, and then the lunge, forget all the names.
biking 30:00 [2]
commute
Thursday Jan 26, 2012 #
biking 35:00 [2]
to meeting on the other side of carondolet and then to track.
running 1:06:00
2 x 200 @ 44, 2 x 400 @1:30, 1 x 600 @ 2:17, 2 x 400 @ 1:30, 2 x 200 @ 44, more of less, with 2-4 min. rest. Did not think I was going to complete, but felt stronger toward end. Just 600's would be a really good workout.
yoga 15:00 [1]
strength and flex
Wednesday Jan 25, 2012 #
yoga 15:00 [1]
biking 10:00 [2]
very short ride to neighbors for lunch, which I am logging because I had to get in and out of full mountain freezing rain regalia to do it.....
running 50:00 [2]
To scrabble group and back thru the cemetery and carondolet park
Tuesday Jan 24, 2012 #
Note
Something is way wrong with my compass, most of the time it will point north, but if i move in certain ways it swings over to northwest. That may expalin some of the lines Sunday. I remmeber having problems with it and thinking the staple in my punchcard was throwing it off. Need to take it outside away from all the metal and see what it does.
running warm up/down 30:00 [2]
yoga 10:00 [1]
stretch/flex drill
running tempo 1:05:00 [3]
ran over to track and did 3 of the hardest 7:11 miles I can remember, w/ 1 min rest between. Porbably didn't help that I had to sandwich lunch in between the two runs.
biking 15:00 [1]
w/bus to meeting in Soulard
Monday Jan 23, 2012 #
yoga 15:00 [1]
revovery stretch
Note
Looking back on my O run yesterday - from 9-10 I took a wrong turn, because I thought i was on the perpendicular trail/road, and ran almost a kilometer out of the way out and back.
On 4-5, a simple control, I did everything right, except look at the subtle detail which show the control in a re-entrant off the side of the main re-entrant, so I didn't see the control, thought i was wrong and hopped up and over to the next big re-entrant and down, and back up, and then back down and then back up. Map walkers passed me!
From 2 (which I bobbled rather badly within the circle) I went to 3 completely off line. not even sure how I did that.
So like I said, except for a few booms, my navigation was pretty good! Oh my, oh my.
On 4-5, a simple control, I did everything right, except look at the subtle detail which show the control in a re-entrant off the side of the main re-entrant, so I didn't see the control, thought i was wrong and hopped up and over to the next big re-entrant and down, and back up, and then back down and then back up. Map walkers passed me!
From 2 (which I bobbled rather badly within the circle) I went to 3 completely off line. not even sure how I did that.
So like I said, except for a few booms, my navigation was pretty good! Oh my, oh my.
Sunday Jan 22, 2012 #
Event: SLOC - Babler Cold Nose-O
biking 15:00 [2]
w/ bus to B's house
orienteering long 2:30:00 [2]
with warmup and control pickup, red course at Babler. Navigation actually not terrible except for a couple of big booms. Tripped on an old fence and lost my glasses in the leaves, found them only thanks to the 2 guys on the green course behind me who said they weren't in a hurry. Way to be!
Saturday Jan 21, 2012 #
running intervals 1:40:00
CX practice w/ big river at forest park. 4 sets of 4 x 400's w/ 1 min. rest between 400 and 2 min. rest between sets. My group was always wanting to go faster than the suggested pace, but then I was the only one to do all 4 sets. started in the neighborhood of 1:42, then 1:38, 1:34, 1:32 for the final set. Warmup, cool down, jog rests and drills included.
Note
then...freezing shower on the legs at home, preparation for tommorows long run. sounds crazy after freezing my a** off all morning, but I've found it really, really works for quick recovery.
biking 25:00 [2]
errands in the neighborhood, library, big river, home eco
Friday Jan 20, 2012 #
biking 35:00
Dragged myself to the nursing home - cold! Lobster claws with liners, warmers, and bar mitts worked well though.
Thursday Jan 19, 2012 #
yoga 10:00 [1]
flex/stretch
running tempo 1:02:15
ran to track, 3 mi tempo @ 7:05 pace
biking 40:00 [2]
wf/tj run w/ trailer and metro
Wednesday Jan 18, 2012 #
yoga 20:00 [1]
am stretch. This includes pilates 100 and crunches. Most important in 'unscrunching' overall are yoga poses 'cow' (bending back) and 'plough' bending legs forward over head from shoulderstand, but there are several others that are very complementary to those. they all work together.
running 30:00 [2]
quick run to park. felt a little dizzy, like sudden onset of hot weather, which certainly wasn't the case. Prob a bit overdressed and low sugar.
biking 20:00 [3]
scrabble group
Tuesday Jan 17, 2012 #
biking 45:00 [2]
to meeting near botanical garden and errand on way back. Cold wind!
yoga 10:00 [1]
strength and flex
running intervals 1:04:00
2 mile race pace intervals 3 1/2 x roughly 4 min, though some confusion w/ timer and looking at watch. As a concession, I gave myself the considerable tailwind on the hard efforts.
Monday Jan 16, 2012 #
biking 40:00 [2]
commute and shopping
biking 40:00 [2]
meeting w/ contractor at my fathers. wanted to minimize the damage to my rest day by taking bus both ways, but on the return, it didn't come so I rode home. forgot that it was on a saturday schedule since its a holiday.
Sunday Jan 15, 2012 #
yoga 15:00 [1]
recovery stretch. that run yesterday bit hard, but still going to try to sneak tempo segs into long run.
running 2:00:00 [2]
very fatigued, no surges on this one. got to 1:10 ran home, changed into lighter shoes and that seemed to help.
biking 15:00 [2]
on way to new cathedral for MLK mass
Saturday Jan 14, 2012 #
running 1:25:00
Big River Cx practice in FP. Warm up and cool down in park from and to bus stop. Ran 5 miles slower paced tempo at 8/min. miles. Adjusted for snow conditions and the distance prob. not too far off what it should have been. Really felt the very moderate hills.
Yak trax on fairly lightweight shoes seemed to work well.
Yak trax on fairly lightweight shoes seemed to work well.
Friday Jan 13, 2012 #
biking 45:00 [2]
to and from nursing home with cross bike. All was well except fingers got cold even with liners, gloves, barmitts and handwarmers. I would get the large size of bar mitts next time. Also Lobster claws would have been better than the 5 finger mountain gloves.
running 1:00:00
What a difference a rest day makes. Much better. Dressed a bit too warmly, but rather that than too cold for this workout. 22 degrees, two stout midlayers, long pants, thick balaclava, lobster claws with the remains of the hand warmers. Could have done without the handwarmers, and used a thinner underlayer.
Thursday Jan 12, 2012 #
Note
Hmmm, today was 'supposed' to be a hard workout, but I'm feeling my knee giving way, some ligament is stressed. I'll start wearing a knee brace in any case. Feeling beat up enough that a low impact day would be ok anyway.
Note
well, it turned out to be a full rest day. took the bike around the block, surprisingly good traction considering all the reports of black ice.
I'll either ride or run to the nursing home tommorow. If I ride, I'll want the barmitts in addition to the glove liners and mountaineering gloves. Plus the heavier Lake mountain shoes. And plenty of layers and full balaclava.
I'll either ride or run to the nursing home tommorow. If I ride, I'll want the barmitts in addition to the glove liners and mountaineering gloves. Plus the heavier Lake mountain shoes. And plenty of layers and full balaclava.
Wednesday Jan 11, 2012 #
yoga 15:00 [1]
recovery stretch.
then stepped out of my diet temporarily and ate a huge breakfast - potato and sweet potato tofu scramble, w/ oatmeal/raisin/honey/almond chaser
then stepped out of my diet temporarily and ate a huge breakfast - potato and sweet potato tofu scramble, w/ oatmeal/raisin/honey/almond chaser
biking 15:00 [3]
local errands w/ some high spin revs
running 44:00 [2]
easy run in wilmore. tried holding my breath for a count of 20 between 10 breaths to see if I could stimulate the body to build more red blood cells. its a pain but i think I'll try this on my easy runs for a while.
biking 25:00 [2]
scrabble group
Tuesday Jan 10, 2012 #
running tempo 40:00
park, 10 m warmup, 20 tempo, 10 cool down
yoga 10:00 [1]
flex
running intervals 1:25:00
ran over to track to meet dw. we did 4 x 800 intervals @3:10-:315 w/ 3R, on the 5th i wasn't feeling well and just did the 400. then i did 4 x200 at 39 which actually felt good compared to that last 800.
I know why i love 200's even tho it is ridiculous. For a short time, I can run the pace of a world class marathoner, and imagine i am doing this endlessly with routine effort.
I know why i love 200's even tho it is ridiculous. For a short time, I can run the pace of a world class marathoner, and imagine i am doing this endlessly with routine effort.
yoga 10:00 [1]
Monday Jan 9, 2012 #
Note
I've done two NY resolution type things:
1. 2 meals a days of oatmeal, extra weight is keeping me from optimum running speeds
2. One hour of tempo level running every day that isnt a rest day - 'if I'm slightly out of breath for extended periods, my body will produce more red blood cells'. Thats purely personal conjecture, but even if I'm wrong, its seems like a good running regimen right now. I certainly ain't gettin enough oxygenation!
Side note: supposedly distance runners often have low red blood counts because they destroy the cells pounding on their feet for extended periods. Another good reason to run on grass or dirt rather than pavement?
1. 2 meals a days of oatmeal, extra weight is keeping me from optimum running speeds
2. One hour of tempo level running every day that isnt a rest day - 'if I'm slightly out of breath for extended periods, my body will produce more red blood cells'. Thats purely personal conjecture, but even if I'm wrong, its seems like a good running regimen right now. I certainly ain't gettin enough oxygenation!
Side note: supposedly distance runners often have low red blood counts because they destroy the cells pounding on their feet for extended periods. Another good reason to run on grass or dirt rather than pavement?
biking 35:00 [2]
commute on gravel track/road
Sunday Jan 8, 2012 #
yoga 15:00 [1]
need to do more of this
running 1:30:00 [2]
blah
yoga 10:00 [1]
flex/strength
Saturday Jan 7, 2012 #
biking 1:08:00
to cross country practice at fp w br pulling trailer, then to local harvest to pick up 25# sack of oats.
running 50:00
2 minutes on at hard tempo, 1 min jog, 2 min on, etc.
Ankle felt ok, breathing did not. Red blood cell count must be down...or lungs are going, or both! Whoopee!
Ankle felt ok, breathing did not. Red blood cell count must be down...or lungs are going, or both! Whoopee!
Friday Jan 6, 2012 #
biking 35:00 [2]
morning commute on gravel trail and cemetery road
running 38:00 [3]
Wilmore -feeling the form come back.
Thursday Jan 5, 2012 #
running 35:00 [2]
easy test jog in the park. good except just one twinge along the bone on the outside of the foot - the pain I felt the night after, don't know whats up with that. worst case, perhaps stress fracture, proceed with caution.
biking 2:00:00 [3]
out and back on Grants trail +, to pick up fertilizer for the garden
Wednesday Jan 4, 2012 #
Note
i can walk. Bike today, maybe try a little jog tommorow and just see how it feels.
biking 45:00 [2]
got out for a few errands, with a couple of spikes, like racing the dogs at the dog park. The ankle is fine for biking. Whew.
biking 25:00 [3]
scrabble nite
Tuesday Jan 3, 2012 #
Note
Ankle is swollen and sore but intense pain is gone and there is no pressure point, things are looking good for no fracture. And could I have run for 2 1/2 hours on a fractured bone?
yoga 15:00 [1]
recovery am stretch
Monday Jan 2, 2012 #
Note
Very erratic and sketchy sleep with intense pain in the left side of the left foot. Walking is very difficult. Wait and see.
“One of the most important and often overlooked aspects of the diagnosis of acute ankle sprains is the evaluation of both the peroneal tendons and checking for a potential fracture at the base of the fifth metatarsal. It is generally for this reason that in-office radiographs are indicated for these injuries.
If you diagnose a fracture to either the ankle or the fifth metatarsal, proceed to determine the severity of the fracture. Then the physician must choose between long-term non-weightbearing cast immobilization or open reduction with internal fixation.”
www.podiatry today
“One of the most important and often overlooked aspects of the diagnosis of acute ankle sprains is the evaluation of both the peroneal tendons and checking for a potential fracture at the base of the fifth metatarsal. It is generally for this reason that in-office radiographs are indicated for these injuries.
If you diagnose a fracture to either the ankle or the fifth metatarsal, proceed to determine the severity of the fracture. Then the physician must choose between long-term non-weightbearing cast immobilization or open reduction with internal fixation.”
www.podiatry today
Sunday Jan 1, 2012 #
running 1:15:00 [3]
6 mile loop at Hawn - gorgeous morning at a gorgeous park.
Twisted ankle though - was due for a little break anyway, so wait and see.
Twisted ankle though - was due for a little break anyway, so wait and see.
orienteering 2:00:00 [2]
Most excellent Orienteering practice at Hawn.