Training Log Archive: matzah ballIn the 31 days ending May 31, 2013:
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| 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 | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||
Friday May 31, 2013 #
biking 1:00:00 [2]
food pantry, nursing home, printers
biking 15:00 [2]
Thursday May 30, 2013 #
running 1:20:00
76 degrees. 74% humidity. 6 am.
fas-tempo miles on gravel track by wilmore park.
with wind, 6:37. 2min R.
into wind, 6:57, 5 min R
with wind, 6:41, 5 min R
into wind, 7:10.
sweat didnt really start pouring down till i got home. off to the garden.
fas-tempo miles on gravel track by wilmore park.
with wind, 6:37. 2min R.
into wind, 6:57, 5 min R
with wind, 6:41, 5 min R
into wind, 7:10.
sweat didnt really start pouring down till i got home. off to the garden.
biking 15:00 [1]
misc. garden trips - another big harvest of kale, chard, lettuce etc.
Wednesday May 29, 2013 #
yoga 15:00 [1]
neck still hurts from bike slap last friday
biking 30:00 [2]
bank, sign up for macklin mile, cell store
Tuesday May 28, 2013 #
running 1:00:00
what a bust. almost noon and hot and muggy before i could get to track - felt like a half-full rowboat trying to race a kayak. Thought i'd do some tempo miles @ 7 and under, but when the first one was 7:15 and the second 7:30 i gave that up. thought a couple of 200's would perk things up, 40, 40, but the real problem seemed to be longer so i tried some 400's - 132...abandoned the 2nd one in mid-run. one of my worst workouts ever.
walking 30:00 [1]
walked a good deal of the way home, not demoralized but definetely ready to give running a break, as needed.
Note
3000 was cancelled, good for me, bad for those that were looking forward to it.
Monday May 27, 2013 #
running 1:00:00
difficult adjustment to humidity. todays run in the park a desperation attempt to get acclimated. I'll decide tommorow morning whether to do some am speedwork or the late afternoon 3000 in peak heat.
Did some short 'gearshifts' (intensity 1,2,3,4,5) during the run, and 4 strides near end.
Did some short 'gearshifts' (intensity 1,2,3,4,5) during the run, and 4 strides near end.
running drills 10:00 [1]
flex/strength
biking 15:00 [2]
Sunday May 26, 2013 #
yoga 15:00 [1]
just enough to counter the neck wrenching of the bike spill.
running 45:00 [2]
church and back. 80 and 60% humidity seems very hot.
Friday May 24, 2013 #
biking 2:15:00
recipe for an exhausting day, but i got what i planned for. slipped in the grass on the way back from the garden and hit my head, did feel like a mini-concussion and may help explain the drawings i forgot to pick up at the printers ("missed checkpoint #3" if this was a game). Then to the nursing home and the lovely walkaround there, then to the bus and from the bus to Chubb trailhead. After run, rode to job site in south Fenton, then back to different bus stop and from metro station back home.
running 1:25:00
nice to be on any trail, but hard to get the energy level to tempo running, so broke it down into 6 x 5 min or so segments w/ 1-2 minutes rest between. stayed on the flats, had some hapless mountain bikers to keep me company on the way back.
Thursday May 23, 2013 #
yoga 15:00 [1]
biking 1:00:00 [2]
to meeting in dogtown, w trailer, and then to trader joes to stock up, took metro part of way back from there
Wednesday May 22, 2013 #
running intervals 1:45:00
' a little non-toxic speedwork' - when i got to the track, there were people on the infield all set to do some sort of spraying. I was a little tired, didnt want to interfere and risk a snootful of whatever it was, so just ran to Francis to do the straight-line grass intervals along the central row of trees.
Less stressful anyway, both for feet and mind - all i had to keep track of was where the last tree was. Good re-entry workout. Looking for 60 second 300's, when the first couple were in that neighborhood, i figured it was close enough. 2 sets of 5 with 2+min jog, and 10 min between sets.
106,103,103,101,101
59,59,100,101,101
Less stressful anyway, both for feet and mind - all i had to keep track of was where the last tree was. Good re-entry workout. Looking for 60 second 300's, when the first couple were in that neighborhood, i figured it was close enough. 2 sets of 5 with 2+min jog, and 10 min between sets.
106,103,103,101,101
59,59,100,101,101
biking 15:00 [2]
Tuesday May 21, 2013 #
biking 1:45:00 [3]
to kirkwood via grants trail for meeting, which i thought i would be late for but w steady pressure got to right on time, then more direct road route back w/ some grocery shopping, picking up prints on the way back.
Monday May 20, 2013 #
running 18:00 [1]
superslow run in the syrupy humid air to pick up my bike
biking 55:00 [2]
site visit in south st lou and some errands on return
Saturday May 18, 2013 #
yoga 15:00 [1]
on the train
hiking 30:00 [1]
to the wf near the chi train station w both packs to get some dinner
Friday May 17, 2013 #
yoga 10:00 [1]
in whitefish montana during a train break
walking 20:00 [1]
around whitefish to stretch the legs
Note
interpretive ranger volunteer on train had nice map of glacier national park he lent me while the train went by the southern border.
it was confirmed that the creeks were very high, so probably good call not to do a run...but if ever i return that way...there are lower elevation trails for almost the entire route from west glacier to east glacier, and there is another train stop about 30 miles from west glacier that would be a great bail point, or simply a much more mellow 1 day excursion between trains.
it was confirmed that the creeks were very high, so probably good call not to do a run...but if ever i return that way...there are lower elevation trails for almost the entire route from west glacier to east glacier, and there is another train stop about 30 miles from west glacier that would be a great bail point, or simply a much more mellow 1 day excursion between trains.
Thursday May 16, 2013 #
running 3:30:00
Urban wilderness run in portland - could have been a very serene woods trail run, since the lush and wild 'Forest Park' is within jogging distance of downtown Portland. Instead I transformed it into a near-torture-fest in the name of exploration, and in the process experienced up close and personal the schizoid dichotomy between wilderness and car facilities-gone-mad which seems especially pronounced in Portland...I took the bus to a near south suburb, Lake Oswego,thinking to run up the greenway of parks and end up in Forest Park, where like in a rogaine I could cut the run short depending on circumstance.
What I didn't realize from looking at the trail map of Portland was that a lot of the 'trail' was paved bike path or lane along very heavily travelled roads. And I didn't have a map of the southern portion of the run. That translated into a lot of back and forth just looking for the trailhead, and asking directions of people who lived right next to it who didn't know it existed and/or didn't know how to give directions.
Still, I kept heading north, and at times found myself on some wonderful and soothing at times steeply undulating singletrack in the spectacular lush forests.
I had had enough for the day, though, and there was a light rail station at the zoo, so somewhat regretfully I hopped on and headed back to the hostel.
What I didn't realize from looking at the trail map of Portland was that a lot of the 'trail' was paved bike path or lane along very heavily travelled roads. And I didn't have a map of the southern portion of the run. That translated into a lot of back and forth just looking for the trailhead, and asking directions of people who lived right next to it who didn't know it existed and/or didn't know how to give directions.
Still, I kept heading north, and at times found myself on some wonderful and soothing at times steeply undulating singletrack in the spectacular lush forests.
I had had enough for the day, though, and there was a light rail station at the zoo, so somewhat regretfully I hopped on and headed back to the hostel.
Wednesday May 15, 2013 #
hiking 45:00 [1]
jog walking around dowtown portland, good city not intimidating and everything closeby, tj, rei, organic restaurant church!
Tuesday May 14, 2013 #
running 4:00:00
last run before heading home. happy w/ run up grayback mountain - got to the windy gap elevation if not the actual gap, and ran fairly continuously except for snow, deadfall, gear change, and short but frequent breathers. lower elevation snow had melted from previous runs, and heard a new stream. great views of ridge pines blowing in the clouds and peaks sticking up out of the cloud banks in the distance. words cannot describe.
From being extremely dubious about my ability to handle long distances in this terrain, I've come to believe that if if i lived here all summer and kept running up Grayback every few days, I would get into pine to palms 100 shape.
up splits getting more similar to down splits, broke me down but made me strong
From being extremely dubious about my ability to handle long distances in this terrain, I've come to believe that if if i lived here all summer and kept running up Grayback every few days, I would get into pine to palms 100 shape.
up splits getting more similar to down splits, broke me down but made me strong
Monday May 13, 2013 #
yoga 25:00 [3]
lots of paint scraping, puttying etc
Note
a little miffed that i came back from my hike w a good bit of water - lugging the extra weight not my idea of a good time. on the other hand, better too much than not enough. maybe a filter bottle would be better, to fill as needed, but thats assuming there are going to be some water sources.
Saturday May 11, 2013 #
running 2:00:00
got a ride from sis and bro n law to the pass i ran up to the last time. camped a short way away on access road to trail. wanted to use my camping stuff and use my stove and freeze dried meals - 3 hot meals while bike camping, a first. next morning, started running down road.
hiking 2:23:00 [1]
,,,where i rounded the bend and came across a mother black bear with her cub. we both screamed and ran back where we came from - she, the steep road embankment she had been descending. after waiting a few seconds t make sure there was not another cub somewhere, i continued, got to the trail, climbed the 5500' Kerby peak w/ great panoramic views of the mountainlets in all directions, and reversed it. (making clapping and yelling noises at every bend in the road) Was very hot - used snow from leftover patches to cool down - I think the heats been slowing me down some.
biking 1:00:00 [2]
then road back to bro n laws and sis place (includes last nights short ride to the campground, but not the significant 7 miles of downhill i did not pedal on the 'poorly names' cedar flat road, as the bike route description goes)
Friday May 10, 2013 #
yoga 15:00 [1]
Thursday May 9, 2013 #
biking 1:25:00
just researching some lower elevation trails for the family, much more than i really wanted to do today. boring and tiring so i'll skip the detail
running 48:00
feeling pretty run down, which is a shame because there are still a couple of projects to at least attempt
hiking 1:00:00 [1]
Tuesday May 7, 2013 #
biking 1:35:00
past williams to cedar flat road up to the 2.5 milemarker, stashed the bike all foggy. not logging downhill till I started pedaling, from there it was only 20 minutes. Always surprised on descending - how the heck did i climb all this, even if it was in the easiest gear.
running 4:25:00
from where i stashed the bike ran up the paved road about 2 miles, then turned on a cinder road that looked more mellow. on the way back i realized i had climbed a heck of a lot though. drifting fog and clouds in the green coniferous hills and mountains occasional sunlight piercingthrough it all - spectacular. of course, i was running (and walking) with pack of lots of food,water, and rain/extra clothes. water and food were just about right - could have gone a little longer, but not much.
came back onto the paved road and turned uphill again, runnning another 3 /12 miles to the pass and beyond. on the way down saw my first car, a ghostly pickup driven by an old man blasting its way uphill. was a little unsure of where the bike was because fog was gone and it looked different
didnt find trail i was looking for, but bumped up my run time some, so mission accomplished. probably better than the planned 3 day expedition over those same mountain, bike one day, run illinois river trail out and back one day, bike back one day. maybe later, but this way i get morerunning in and am available for work around the homestead if necessary.
came back onto the paved road and turned uphill again, runnning another 3 /12 miles to the pass and beyond. on the way down saw my first car, a ghostly pickup driven by an old man blasting its way uphill. was a little unsure of where the bike was because fog was gone and it looked different
didnt find trail i was looking for, but bumped up my run time some, so mission accomplished. probably better than the planned 3 day expedition over those same mountain, bike one day, run illinois river trail out and back one day, bike back one day. maybe later, but this way i get morerunning in and am available for work around the homestead if necessary.
Monday May 6, 2013 #
yoga 15:00 [1]
biking 40:00
getting to a nearby 'trail' listed in the guidebook, and then to the general store about 1/2 mile from the house
running 30:00
up this old logging road. lots of poison oak, real close to some private houses, and then overgrown. this will be a one-timer.
Saturday May 4, 2013 #
biking 1:28:00
same old steep climb to lower trailhead then maxed out in big ring for a good deal of ride back, not logging the coasting
running 2:39:00
up the dirt road and to saddle on gray back mountain, then easy run down from the top - stopping to kick off or move deadfall - duh, if i keep running this might as well make it easier. plus king of fun to imagine the ultra organizers saying wow we have never seen this trail in this good a shape! I saw no one again, except two horseback riders on the lower road, and a couple of cars parked by the lower trail - its saturday.
hiking 45:00 [2]
walked up higher than i'd been before w/ stick to balance over the snow sections...then got to a place where the forest and the snow were dense, and turned back.
Thursday May 2, 2013 #
Note
more heavy furniture carrying today, just not as much or as long as yesterday which was a good 7-8 hours. ugh
yoga 15:00 [1]
biking 44:00
got a ride to the lower trail head this morning, since i was tired and wanted to be able to run. then up the steep first road to the upper trailhead. the total bike approach is a constant uphill, sarting at 1 and 2 percent working up thru 7-8 then 10, 12+ and the final portions inc. the dirt road w/ 15% segments. then flew back downthe whole thing, still pedalling after it got down to 7`8%
running 2:00:00
from there i ran up the mountain w/ just short walk segments for deadfall and breathers. figured out the map discrpancy from yesterday must have been re-route or just not bothering w detail. got to the snow cover andwalkedabit on it, it was hardpack, so coud have continued but got to a stump at a spectacular view where i could see mount shasta 50 miles to the
SE.
hadn't brought the north face shoes today, so turned back and ran down in about 50 min. foot hurt pretty bad on donwhill so it wasn't that much faster than uphill. Didn't get all that much further than yesterday but sure appreciated it a whole lot more.
SE.
hadn't brought the north face shoes today, so turned back and ran down in about 50 min. foot hurt pretty bad on donwhill so it wasn't that much faster than uphill. Didn't get all that much further than yesterday but sure appreciated it a whole lot more.
Wednesday May 1, 2013 #
yoga 20:00 [1]
rest day - moving furniture