Training Log Archive: matzah ballIn the 31 days ending Jan 31, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 Jan 31, 2013 #
yoga 15:00 [1]
running warm up/down 15:00 [1]
indoors
Wednesday Jan 30, 2013 #
running 1:34:00
tried to get some harder running in before the freeze down, back and forth along the gravel track, and then i thought why not fill up the bird feeder at the nursing home so i did that too.
biking 15:00 [2]
Tuesday Jan 29, 2013 #
biking 15:00 [2]
yoga 15:00 [1]
biking 45:00 [2]
southside jobsite. dizzy - temp change gettin to me?
Monday Jan 28, 2013 #
biking 1:30:00 [2]
to kirkwood city hall, visited father on way back.
Sunday Jan 27, 2013 #
Event: Emily's 29(mile)r
biking 2:30:00 [2]
to bus stop then from park and ride to base of chubb hill and back, w/ a little circling around to kill time till bus got there
running long 2:30:00 [2]
ran to west chubb trailhead, did out and backs on chubb trail hills at a slow pace.
yoga 10:00 [1]
while waiting at the west trailhead for nobody, because meeting place had been changed to east trailhead, unbenownst to me. Perhaps could have avoided being shortchanged on sleep, catching the hour long 6:15 bus, and biking like mad on the glace so the birthday person would not feel left out because nobody came to their birthday run in the freezing rain? How ironic!
All was well tho, because i encountered the birthday group en route later. And met a hiker who had been hiking in Glacier 10 times, but at that point I was borderline hyperthermic and forgot to ask him about brrrrrrs.
All was well tho, because i encountered the birthday group en route later. And met a hiker who had been hiking in Glacier 10 times, but at that point I was borderline hyperthermic and forgot to ask him about brrrrrrs.
C • bday 2
Saturday Jan 26, 2013 #
Event: SLOC - Babler State Park
running intervals 1:21:00
mile repeats w 3 min rest, cross country rolling grass. 7:25 (late and taking it easy) 7:06, 7:15, 7:12, 7:20(by myself). felt really crappy, but that may be irrelevant.
Friday Jan 25, 2013 #
biking 35:00 [2]
running 42:00
Note
sigh. no orienteering for me, again. work overload will limit me to close-in cross country practice at fp. O is pretty much an all day affair in STL, esp. if you dont have that car. Longer term radar is out for electric car i can charge from my solar panels.
Thursday Jan 24, 2013 #
running 30:00 [1]
walk/jog w drills indoors. everything feeling creaky and tired, some twinging pulls at the side of the heel - feels like a rest day
Wednesday Jan 23, 2013 #
yoga 15:00 [1]
biking 25:00 [2]
local errands
running 55:00 [2]
to scrabble, almost all on grass.
Tuesday Jan 22, 2013 #
running warm up/down 30:00
inside w/ drills
running tempo 1:20:00
1-15m tempo segment each in flatter Wilmore and hills loop. felt labored, but got it done.
running drills 10:00 [1]
flex/strength
biking 55:00 [3]
bike and bus to evening meeting in kirkwood, then rather than wait an hour for the bus, peddle like heck to stay warm!
Monday Jan 21, 2013 #
yoga 15:00 [1]
running warm up/down 30:00
inside, w/ drills etc
Note
a little bit of day dreaming: going to ride to oregon w/ sister and bro in law to help them move in. taking train back. noticed that west glacier national park entrance and east glacier entrance both have train stops. hmmm, what if i got off at west, ran through the park to east (about 50 miles) and caught the next train a couple of days later? Wow, how cool is that.
then reality set in....in late May there could still be plenty of snow about, but more interestingly, the areas I would be running through are some of the most grizzly-dense areas in the entire country. hmmm, need to think about this some more.
then reality set in....in late May there could still be plenty of snow about, but more interestingly, the areas I would be running through are some of the most grizzly-dense areas in the entire country. hmmm, need to think about this some more.
Sunday Jan 20, 2013 #
biking 10:00 [2]
to 8am church
running long 1:40:00
super easy
running long 1:15:00
Much peppier run in Wilmore at beautiful sunset into last light, w/ my other inspiring buds the ducks and geese
running drills 15:00 [1]
doing these is so automatic now, do them while fixing breakfast or dinner, that i forget to track them but they are so neccesary to my running health.
biking 15:00 [1]
Saturday Jan 19, 2013 #
running 1:22:00
big river cx country workout in fp. flat, but on grass and mud, with a 180 turn. take bus to edge of park, run in for warmup run out for cooldown. 15 x 400 w/ 1 minute rest (missed one for a water break). started out @ 1:39, 1:40 and worked down to 1:33, though the last one was 1:40 - no more of that left in the tank.
Some tough runners in my group kept me going, tho at the end they were quite a bit out front.
Some tough runners in my group kept me going, tho at the end they were quite a bit out front.
running 15:00 [1]
test run after nap to see if I might go out again.
biking 15:00 [1]
Friday Jan 18, 2013 #
biking 1:30:00 [2]
nursing home, then meeting in kirkwood
Thursday Jan 17, 2013 #
yoga 20:00 [1]
running warm up/down 20:00 [1]
in house w/ running drills
running 55:00
To printer and back via wilmore, river des peres, francis park. Clunker shoes and a little tired, but nice to be out.
Wednesday Jan 16, 2013 #
running warm up/down 40:00 [1]
house, then quick loop of inner wilmore
biking 15:00 [1]
Tuesday Jan 15, 2013 #
running warm up/down 30:00 [2]
in house
running 1:30:00
after indoors warmup, where i couldn't seem to get warm, went out and soon got too hot. ran to pharmacy near metro station for some b12, did a 14min tempo segment on the flat gravel track on the way there, then a 21 min on the way back (w/ 7 min reality check mile) and after a couple of minutes another 7 min seg.
running drills 10:00 [1]
strength, flex
Monday Jan 14, 2013 #
yoga 20:00 [1]
running warm up/down 10:00 [1]
Sunday Jan 13, 2013 #
running long 2:18:00
foot hurt and hadn't planned anything, but just felt like running when i woke up. did maybe 50 minutes warmup and cool down inside the aid station (aka my house), then a loop on the cemetery hills with the clunker shoes, then a loop with a few strides in wilmore with the pure grit which i like a whole lot more now than my first impressions.
running drills 10:00 [1]
flex and strength
running 1:18:00 [2]
to evening church and back. pretty good sunday, rest, running and reflection.
Saturday Jan 12, 2013 #
running warm up/down 40:00 [2]
running tempo 40:00 [4]
switched from frostbite to cross country workout because foot was hurting,
and grass seemed like a much better idea. coaches there confirmed, long tempo runs for vo2max. rolling soggy grass course. 5 miles@ just under8.
the good news is these days it takes less effort to put in a hard effort:)
and grass seemed like a much better idea. coaches there confirmed, long tempo runs for vo2max. rolling soggy grass course. 5 miles@ just under8.
the good news is these days it takes less effort to put in a hard effort:)
Friday Jan 11, 2013 #
yoga 15:00 [1]
biking 1:40:00
nursing home, kirkwood consultants, city hall, global food, park to eat lunch, site visit, stopped by fathers on way home. pack most of the time, awkward with a lot of paperwork.
biking 15:00 [2]
Thursday Jan 10, 2013 #
biking 1:10:00 [3]
very blah ride to trader joes/wf w/ light/heavy trailer. when will they finish rebuilding that bridge.
running 35:00 [2]
easy jog w strides
Wednesday Jan 9, 2013 #
biking 50:00
long way to job site and back. falling off the training wagon, but my feet, knees etc. are happy about that.
Tuesday Jan 8, 2013 #
yoga 20:00 [1]
running 30:00 [2]
nice sunset, real easy, a little quizzical about heel - maybe needs time off
Monday Jan 7, 2013 #
biking 1:30:00
nursing home, kirkwood meeting, fathers house.
running 1:15:00
continuous wilmore/ st. marcus loop
Sunday Jan 6, 2013 #
yoga 15:00 [1]
running 15:00 [1]
easy indoors
Saturday Jan 5, 2013 #
running 1:25:00
11 x 2min. hard (race pace), 1 min. easy. w/ Big River cx country group in FP.
warmup and cooldown running thru forest park w/ pack.
warmup and cooldown running thru forest park w/ pack.
running drills 20:00 [2]
Note
status report: I think I'm fairly fit for my age, and oxygenation is biggest obstacle to faster running. So, in the absence of altitude training , deprivation chambers, doping,or fountains of youth, i've decided my best bet is tempo runs, as many as possible, hovering right at the discomfort level for as long as possible. I've read about a lot of really good masters that do just this and not really understood why, but it now seems compelling. New years resolution is to carry it through and see what happens.
Friday Jan 4, 2013 #
yoga 20:00 [1]
biking 45:00 [2]
nursing home, and schnucks on way back
Thursday Jan 3, 2013 #
running hills 1:15:00
25 min barefoot warmup inside, then rolling snowy hills w/ heavy shoes, finishing off w/ some strides.
running 1:10:00
inside warmup, outside parks...again.
'weight' training 10:00 [1]
inner tubes
Wednesday Jan 2, 2013 #
yoga 20:00 [1]
running 20:00 [1]
jog and drills around the house
Tuesday Jan 1, 2013 #
running 1:15:00
first light strengthening run in lead weights (north face klunkers) mostly grassy or gravelly snow.
running 1:22:00
another 20 minute warmup at home in the pm- seems to really help deal with the cold temps - and back to the snowy grass of wilmore w/ some faster shoes, with some interval stuff thrown in.
running drills 10:00 [1]
strength and flex after run, all in all a good start to the new year