Training Log Archive: matzah ballIn the 31 days ending May 31, 2012:
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| 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 | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||
Thursday May 31, 2012 #
biking 40:00 [2]
errands
running tempo 1:00:00
4 x 5 min. w/ 2 min rest between and some strides. Tried to push a little.
Near of the last one, I vaulted the fence along the path because 2 ATV's were approaching. My last wild place, a sewage ditch in the middle of the city, is despoiled:)!
Near of the last one, I vaulted the fence along the path because 2 ATV's were approaching. My last wild place, a sewage ditch in the middle of the city, is despoiled:)!
Wednesday May 30, 2012 #
Note
several more hours shoveling, carrying and spreading mulch. almost done!
Tuesday May 29, 2012 #
running 1:15:00
2 sets of rep intervals w/ 1 min.rest after 200's, 2+min everywhere else. 8 minute between sets. 200, 400, 600, 400, 200
39, 127, 217, 131, 40
41, 125, 214, 127, 41
39, 127, 217, 131, 40
41, 125, 214, 127, 41
biking 50:00
running warm up/down 15:00 [2]
at tower grove park for sprint 'o'
orienteering tempo 19:45 [4]
Sprint 'O' - was my tempo run - Jack Daniels had it in with speedwork (for 10k), but splitting it like this was much less demanding and besides i DID get to go to the meet. Felt positive for the most part, and recognized when negatives started taking over.
Monday May 28, 2012 #
running 30:00 [2]
slow jog in park
Note
couple more gardening hours before it got real hot.
Saturday May 26, 2012 #
running 1:00:00
warm up, cooldown, tempo along wilmore and then to hilly cemetery with hill intervals at end to simulate kick.
biking 15:00 [1]
to garden - another couple hours of shoveling mulch, carrying buckets, etc.
Friday May 25, 2012 #
Note
hard garden work of the past few days and rising temps have me kicking back a little today
Thursday May 24, 2012 #
running 45:00
low tempo/high M run in wilmore
Note
a few more hours working in the garden, shoveling mulch, etc. - trying to get as much done as possible before the heat wave, saving the inside stuff for then.
biking 25:00 [2]
local errands
Wednesday May 23, 2012 #
running intervals 1:15:00
needed to get as anti-marathon as possible, so did track improvisation. rest as long as needed to do the next rep. - about 140 for the 200's, 300+for everything else.
4 x 200 40,39,40, 41
2 x 400 127,126
1 x 300 100
2 x 600 217, 218
4 x 200 40,39,40, 41
2 x 400 127,126
1 x 300 100
2 x 600 217, 218
biking 20:00 [3]
hauling mulch on trailer (and several hours shovelling and spreading it).
biking 15:00 [2]
Tuesday May 22, 2012 #
biking 15:00 [2]
food pantry
running 35:00 [2]
Monday May 21, 2012 #
yoga 15:00 [3]
biking 30:00 [2]
Sunday May 20, 2012 #
Note
another thing i learned is you can walk through half of a trail marathon and still finish 38th out of 57...the female winner walked a lot between the 2 middle aid stations...the overall winner, Jeff Sona, ran a 9:11 pace. Moral of the story: err on the side of caution, pace yourself, and dont give up - it aint over till its over.
Saturday May 19, 2012 #
running race 2:45:00 [4]
got to aid station 16.5 miles at decent race pace and blew up
hiking 3:45:00 [1]
walked from that point on to the finish line, sat in lawn chairs, logs and curled in a fetal position for a fwe minutes in the interim. people kept passing me at a good clip - not remarkable - but they were WALKING. At least i got to say 'good job' a few dozen times.
oh i could have gotten a ride from the aid station leader at #5 but that would have meant riding in a suv. Call me stupid for not saving my legs, but there was a certain satisfaction walking in.
oh i could have gotten a ride from the aid station leader at #5 but that would have meant riding in a suv. Call me stupid for not saving my legs, but there was a certain satisfaction walking in.
Note
LESSONS LEARNED
#1 - you are not a distance guy. stick to 25k or less. you can bike 50 miles on wild gravel roads in colorado, run tempo sessions and climb mountains all in the same day, but you cannot run at speed beyond a certain length of time.
#2 - stay out of the heat! (and the ozone which seems to bother you too)
Iknew this stuf, but this really drives it home.
#1 - you are not a distance guy. stick to 25k or less. you can bike 50 miles on wild gravel roads in colorado, run tempo sessions and climb mountains all in the same day, but you cannot run at speed beyond a certain length of time.
#2 - stay out of the heat! (and the ozone which seems to bother you too)
Iknew this stuf, but this really drives it home.
Friday May 18, 2012 #
running warm up/down 23:00 [2]
Thursday May 17, 2012 #
yoga 15:00 [1]
Note
tonites low - 57
tommorow nights (race day morning) LOW - 74!
(edit) must have been a typo - now they say 64. not so crazy.
tommorow nights (race day morning) LOW - 74!
(edit) must have been a typo - now they say 64. not so crazy.
Wednesday May 16, 2012 #
biking 15:00 [1]
running 30:00 [2]
thru wilmore easy w/ some strides at end
Note
kind of bummed by the hot weather thats doing a Boston imitation - 1 hot day in the midst of cooler ones. but thats ok, I've always thought of this as a way to boost my training and to scout out what it might be like next year when i'll be in the hunt for the over-60 record. So at minimum a great day in the woods combined with a good challenge.
biking 15:00 [2]
picking up SLOC brochures at printer and leaving some at BR
Tuesday May 15, 2012 #
biking 40:00 [2]
running 40:00 [3]
to track, then strides - per JD kept 'light, quick leg turnover' rather than power. on the straightaway, and 1:15 jog back. Supposed to do 4-6 but lost track... 19,19,18,19,18,19,19.
Felt good, but well conscious of the fact i didn't want to break anything!
Felt good, but well conscious of the fact i didn't want to break anything!
Monday May 14, 2012 #
biking 20:00 [2]
garden rounds
running tempo 1:06:00
4 x 1200T w/ 2minR 5:00 too fast, 5:24 too slow, 5:16, 5:14
4pm - 79 degrees but low humidity 24%! - very unusual for the Lou.
4pm - 79 degrees but low humidity 24%! - very unusual for the Lou.
biking 15:00 [2]
Sunday May 13, 2012 #
running 1:05:00 [2]
easy run w/ 6 strides at the end. feet still hurt, ball of right foot is esp. worrysome. prob should not have done those tempo trail intervals in my race shoes last weekend.
Note
walking at the botanical garden for 45 min. after run. For mothers day, went to look at my mothers memorial tree in the japanese garden.
Saturday May 12, 2012 #
biking 25:00 [2]
shopping
running 1:30:00 [2]
muggy slog...was not feeling it and my feet hurt.
Friday May 11, 2012 #
biking 55:00 [2]
Thursday May 10, 2012 #
biking 1:00:00 [2]
yoga 45:00 [1]
pretty low key to log...but there it is
Wednesday May 9, 2012 #
running drills 15:00 [1]
running 1:55:00
last big split tempo training run before marathon. 35E, 16:10T, 34E, 16:50T. Tempo sections from Metro station down to Walgreens by gravois.
I was being a little 'cautious' on the second one, intestinal discomfort.
I was being a little 'cautious' on the second one, intestinal discomfort.
Note
The split tempo is feeling more routine - which is its whole purpose, I imagine. I did the same run about 3 1/2 weeks ago, and the tempo sections were 16:30 w/ a big tailwind. Was not at all straining on the first 16:10 this time, and felt fine for the second except for the queasy stomach.
And the easy segments felt, well, easier!
After the Berryman, I'd like to see if I can maintain the higher mileage during short races for a couple of months, and then build up to a even higher crest for a fall marathon and/or ultra.
And the easy segments felt, well, easier!
After the Berryman, I'd like to see if I can maintain the higher mileage during short races for a couple of months, and then build up to a even higher crest for a fall marathon and/or ultra.
Tuesday May 8, 2012 #
biking 30:00 [2]
garden stuff
Monday May 7, 2012 #
running 1:06:00 [2]
slow easy run to nursing home, but bit of a slog. soggy shoes and surfaces, and uninspired engine.
biking 15:00 [1]
Sunday May 6, 2012 #
Note
walked up to the gardens to do some planting weeding and watering, and then to church
Saturday May 5, 2012 #
running 1:56:00
tempo workout on West Tyson trails before meet. figured i needed to focus on this, and would not be able to orienteer and do that at the same time. warmup, 3 x 12T with 2min R and then long easy. hybrid of regular and elite marathon program. 82%humid, mid seventies. If Beryman is like today, I'll grit my teeth and charge on, but it wont be pleasant.
biking 1:00:00 [2]
On the way back from mark G's house, a lady started turning in front of me, dont know if she did not see me or just impatient, but I found myself screaming NO at her out of pure fear. Guess i'm not comfortable with a violent painful death.
Friday May 4, 2012 #
biking 45:00 [2]
Thursday May 3, 2012 #
biking 40:00 [2]
garden stuff
yoga 1:00:00 [1]
class
Wednesday May 2, 2012 #
running tempo 1:30:00
split tempo, did min. interval and even that was broken up anrd really tough. reduced calories and heat and last aft. run prob. contributed. plus lots of strenuous stuff not logged. noticed daniels elite is actually less for this day, prob. allowing for their tougher regimen. 82 deg. and 52 hum. at finish even tho i was trying to avoid the heat
biking 25:00 [2]
garden and dentist. hot now!
Tuesday May 1, 2012 #
biking 15:00 [2]
garden stuff. physically demanding, day after day, and I'm just doing it part-part time. farmers must be really strong people.
running 43:00 [2]
up to laclede groves via regular nursing home route. 86 degrees, 50% humidity. a little slow getting started but then felt surprisingly good.