Training Log Archive: matzah ballIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
biking 25:00 [2]
garden and errands
biking 15:00 [2]
track, then friends
running 1:05:00
some segments on the track, slow (200-46, 400-133, 800-318, 400-131,200-43 w/ rest slightly longer than interval) but rust busted and then on to the fun stuff, just running in the park.
yoga 10:00 [1]
running drills 20:00 [1]
strength/flex
Tuesday Oct 30, 2012 #
running 30:00 [1]
jog/walk/drill warmup
yoga 15:00 [1]
running 45:00
20 min cont. tempo in Wilmore park, 2 pavilion out and backs, stiff n wind
Monday Oct 29, 2012 #
biking 30:00 [1]
watering at garden, back and forth
Sunday Oct 28, 2012 #
running 1:25:00
forest park, took a lot of time to get warmed up, eventually ramped up to half marathon pace. tight and sore legs, am thinking short and fast to stretch things out.
biking 25:00 [2]
around
yard work 20:00 [3]
pretty intense leaf raking - fast and furious
Saturday Oct 27, 2012 #
walking 45:00 [1]
Friday Oct 26, 2012 #
biking 15:00 [2]
garden/pantry
running 1:04:00 [3]
32 up 32 down various routing to nursing home, timed mile on gravel track 7:20, trying to just keep my pace but probably pushing it since i knew i was on the clock.
running drills 10:00 [1]
flex and strength
running 55:00
being sociable at the Y. treadmill - 3 x 5 min w 1m rest, 9min/mile w/5% gradient x 2, 8 min/mile w/ 3.7%, couple of faster 200's on the mini-track,etc.
biking 15:00 [1]
to and from friends house
Thursday Oct 25, 2012 #
biking 15:00 [2]
bought flowers for 97 yr. old woman who lends us her garden...dropped off beef stew that she gave me yesterday (not knowing i was a vegetarian) at a garden-mates house, and dug out some peppermint plants she gave me - a pleasant way to spend a few minutes in the day.
Wednesday Oct 24, 2012 #
running 45:00
warmup and drills barefoot around house, then quick loop to nearest patch of green w/ strides
biking 15:00 [2]
printers - hot!
running 1:00:00
4 x 4:30 at 8 min/mile pace, 3.7 gradient on the treadmill...supposed to be equal to around 7:05 min/mile...tempo. then a break, and 2 sets of 3 x 40s @ 6-6:15 min mile with 50 seconds jog between. treadmill seems harder than 'real life', sure no air moving around you, but something else too.
Tuesday Oct 23, 2012 #
running 1:05:00
purpose of run was prime running training for next week, to run on more pavement to condition legs, and maintain a decent pace. raining but warm
biking 1:40:00
pot pourri of riding, to job site, w/ job gear and race wheel strapped to my pack, then to big shark bicycle to have chain and derailleaur worked on then to cross practice in forest park, and home
yoga 10:00 [1]
Monday Oct 22, 2012 #
walking 35:00 [1]
dropped car off at friends, walked home thru dark, moist and warm parkscape
Sunday Oct 21, 2012 #
biking 1:30:00
with pack and race wheels to Sylvan Springs park and back, warmup.
biking race 1:15:00 [5]
Did masters (50+) and 'c' race. chain kept riding over the casette and jamming in the hub in the masters, so it was more a comical set of intervals, 4 minutes on, 1 minute off, than a continuous race. Johnny M. adjusted before c race, so that was a lot smoother. but the usual upper mid-pack result.
running 30:00 [2]
then ran my usual torture brick run where time stands still. getting tired of this - maybe skip the cross races next weekend and just do a sustained tempo run.
running drills 15:00 [1]
flex drills, planks and pushups
Saturday Oct 20, 2012 #
biking 1:00:00 [2]
half riding to library and grocery, half without the pack in the park riding cx type terrain
Thursday Oct 18, 2012 #
running 1:00:00
extended version of wilmore park
running 45:00
some crazy intervals on the treadmill, just playing around with speed and incline...no sustained energy, 2 minutes here, 1 minute there
Wednesday Oct 17, 2012 #
running 35:00 [1]
ugh. 'warmup' slog.
Tuesday Oct 16, 2012 #
biking 1:40:00
garden, haircut, garden, home, garden, rei/wf, tj. home w/loaded trailer.
Note
mmmm, to the unitiated this might not sound good, but my lunch of tempeh, hummus and kale was really delish! Tempeh is a fermented soy product that has a ton of protein.
running intervals 20:00 [3]
warmup and then swung by track on way to cx rides. 4 quick 200's w/ 1:30 jog/walk 45. 39, 40, 38...felt like if i focussed on speed i could get quicker.
biking 1:55:00
rode bike path interruptus to JB/sylvan springs, did some cx practice - fun parts were off camber hillock and slalom thru cluster of random picnic tables followed by quick lap on run course at jb
Note
whewl tuesday and wednesday have to be big days...just to get some bike milage and effort in, and get some more intense running in before slacking off for the next race and then recovering...
Monday Oct 15, 2012 #
yoga 15:00 [1]
running 30:00 [2]
easy loop around wilmore lake from house.
Sunday Oct 14, 2012 #
biking race (cyclocross) 30:00 [5]
new 50+ msters race at Queeny. too aggressive on a single track turn on 2nd lap and took a tumble in the soft mud (i kept having trouble with that turn, once i flew off my bike, ran a few steps and jumped back on, other times i did interesting s curves thru but stayed upright).
After the tumble, felt like i had no energy and the people ahead of me pulled away - found out afterward that the spring on my brake had pushed off and I had brake rub from that point on. 6th out of 10 masters, but tho its not scored - 1 in 60+!
After the tumble, felt like i had no energy and the people ahead of me pulled away - found out afterward that the spring on my brake had pushed off and I had brake rub from that point on. 6th out of 10 masters, but tho its not scored - 1 in 60+!
biking race (michelin mud tires) 45:00 [5]
then got in the 4's race about 1 1/2 hours later. slipped again on a turn,lots of people went by there and other places, but after a bit got into a rhythm and started picking people off again. not sure where i finished, probably 10-15th.
running 30:00 [3]
my now traditional brick run right after the 4's race on the really nice gravel paths of Queeny. Pretty good pace, but time just stands still on those brick runs...I only ran what? so far? 10 minutes?
biking 1:30:00 [2]
considered riding home, but banged up quad and general fatigue said no. connecting the dots w/ busses, warmup riding, and shuttling around from restroom/drinking fountain etc.
biking 15:00 [2]
friendshouse
Friday Oct 12, 2012 #
biking 50:00 [2]
garden/pantry/ nursing home...tired
running 30:00 [2]
hard to get rolling, but good to shake some of the wednesday residual stiffness out of the legs - house/neighborhood jog w/ 3 semi-imitations of strides
Thursday Oct 11, 2012 #
yoga 15:00 [1]
biking 45:00 [2]
errands: garden, grocery, printer, garden, bank, garden.
Wednesday Oct 10, 2012 #
running 1:15:00 [3]
wilmore park/cemetery abbreviated figure 8. got in some surges in first half, short hill efforts 2nd.
biking 50:00 [2]
errand at lowes, garden stuff and site visit near bevo mill
running 1:04:00
got on treadmill at y, first time i think. does have its uses even if its boring and strange. obviously great for maintainging a pace! ran 10 min at half m pace (7:30) 5 min at tempo (700) and 2 min @ 6:30 w/ 2 min rest between. 2 sets of this.
Tuesday Oct 9, 2012 #
biking 15:00 [2]
upto garden/pantry. shoveling, trimming, hoeing, seeding!
biking (front road - back cross!) 1:07:00 [3]
2 job sites, first one n of fp, second on way back, 27, 23 ()includes out and back on manchester waiting for train) , 17
biking 1:30:00
rode over to JB following bike trail route, much more fun riding thru construction zone on cross bike than running. met up with a few cx racers for a little slalom practice and hill repeats, then meandered home in the dusk (but at a good clip). Fun.
Sunday Oct 7, 2012 #
yoga 15:00 [1]
at hawn campground in the morning
Saturday Oct 6, 2012 #
orienteering 22:00 [3]
did orange course as a warmup. did not seem to produce benefits, but was fun
orienteering 1:11:00 [3]
started green course off on wrong foot, had a lot trouble with 1, went to 2 several, still could not get it. then put that aside and tried to hammer on, until 7. trouble again. J was waiting for me, so I headed back.
running 20:00 [3]
run back to start
Friday Oct 5, 2012 #
biking 15:00 [2]
not really dressed for the cold wet conditions, to garden and pantry.
biking 1:15:00 [2]
went out again, this time dressed for conditions, good thing too! glove/jacket interface is not the best - glove is bulky, jacket is skinny, but since water runs down hill, i want the glove on the inside. nursing home, bike shop, pick up house plants and big trailer at friends.
Thursday Oct 4, 2012 #
running 1:23:00 [2]
Decided to run to JB and see what happens. 5 am start seems to be a motivational way to kick off longer runs for some reason, but slow going because of running by moon/street light, and staying on side of pavement wherever possible. Also picking way thru construction by the factory which seems to be the beginning of the extension of the bike path from river des peres to casino.
Surprised about how fast the time went - I thought about running to Cliff Cave thru the quarry grounds, but the run had really taken long enough. Probably not a route I will want to do very often, if ever, unless i continue to Cliff Cave...just to be able to say i did.
Surprised about how fast the time went - I thought about running to Cliff Cave thru the quarry grounds, but the run had really taken long enough. Probably not a route I will want to do very often, if ever, unless i continue to Cliff Cave...just to be able to say i did.
running 20:00 [3]
caught the return bus at the far sw corner of sylvan springs, then from where bus dumped me, watson and river des peres, back home along the gravel track, up tempo, timed the mile along the gravel track at 7:25.
biking 30:00 [2]
meeting at loughborough breadco, swung by garden to sprinkle new seed beds
Wednesday Oct 3, 2012 #
yoga 15:00 [1]
biking 25:00 [2]
garden and food shopping
Tuesday Oct 2, 2012 #
running intervals 1:05:00
before sunrise, to track. 5 x 200 5 min rest 3 x 200 (140rest between)
47,46,45,42,44...41,41,43 achilles not happy
47,46,45,42,44...41,41,43 achilles not happy
biking 20:00 [2]
garden and pantry stuff
biking (cross tires) 30:00 [2]
to bike shop to drop off wheel
Monday Oct 1, 2012 #
biking 50:00 [2]
recovery spin, garden, nursing home, errand
running 15:00 [1]
easy jog around the house, in socks