Training Log Archive: matzah ballIn the 31 days ending Oct 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 Oct 31, 2013 #
running 50:00
indoors warmup and then into the very pleasant light rain
Wednesday Oct 30, 2013 #
Note
1 1/2 hour slow walk in botanical garden w father and sister
yard work 30:00 [3]
Tuesday Oct 29, 2013 #
biking 15:00 [2]
running warm up/down 20:00 [2]
yard work 30:00 [2]
more mulch shoveling - somewhat wet. dont knock it unless youve tried it.
Monday Oct 28, 2013 #
biking 1:15:00 [2]
multiple garden, contractors office, tj/wf
yard work 45:00 [3]
pulling and digging out the cold weather sensitive plants that died, shoveling compost on top of them on the compost heap
biking 15:00 [2]
Sunday Oct 27, 2013 #
biking 40:00
biking 15:00 [2]
Saturday Oct 26, 2013 #
Event: SLOC - Hawn: Prolog & Chase
orienteering 1:45:00 [3]
sprint and then a red woods course. great course and good rustbuster, and there was a LOT of rust, if i were going to seriously train for O, i think i would just camp down at Hawn for a week or two.
biking 1:15:00 [2]
to and from ride to hawn, and then to meeting near southside
biking 15:00 [2]
Friday Oct 25, 2013 #
biking 25:00 [2]
running warm up/down 15:00 [1]
Thursday Oct 24, 2013 #
biking 1:20:00
errands, some w/ heavy pack. cross tires and semi winter gear
biking 15:00 [2]
Wednesday Oct 23, 2013 #
yoga 20:00 [1]
running warm up/down 15:00 [1]
IT band sore...poor mechanics on left leg from pf and MCL
biking 1:20:00
errands. actually the other IT pings on this one.
Tuesday Oct 22, 2013 #
running warm up/down 35:00 [1]
1/3 walk, 2/3 jog
Sunday Oct 20, 2013 #
Note
30 minutes recovery? walk. Maybe I like to walk too much:) Some soreness in quads but really dont feel that bad.
Saturday Oct 19, 2013 #
running long 7:25:00 [3]
well the time says it all, but I finished - which was no.1 goal. first official 50k finish. very tough but beautiful trail, kind of a cross between Pere Marquette and Cuivre River, with some intensely steep but not enormous hills, often w steps and bridges built into them. Interpersed with some varying length fine gravel and mostly grass flat stretches ...great course w/ a lot of varitey. Slug Rob r-s won in 4:51 after placing second in 50 miler last weekend!
I had to walk almost all of the last 3.5 miles. First loop 2:05, 2nd 2:13, last 3:07, including a 15 minute aid station stop to put oil on my feet, and bandage up my hands that were cracking. So, my best western ultra dreams are sort of on hold. Seems like if i trained really hard I could run a decent 50k, but realistically it just doesnt seem like i'm wired for longer distances.
I had to walk almost all of the last 3.5 miles. First loop 2:05, 2nd 2:13, last 3:07, including a 15 minute aid station stop to put oil on my feet, and bandage up my hands that were cracking. So, my best western ultra dreams are sort of on hold. Seems like if i trained really hard I could run a decent 50k, but realistically it just doesnt seem like i'm wired for longer distances.
Friday Oct 18, 2013 #
running warm up/down 30:00 [1]
Thursday Oct 17, 2013 #
yoga 20:00 [1]
walking 15:00 [1]
biking 25:00 [2]
errands
Wednesday Oct 16, 2013 #
running tempo 1:00:00
wilmore 3 pavilions, 600, 558, 601
Tuesday Oct 15, 2013 #
biking 15:00 [1]
garden/pantry in the rain.
walking warm up/down 15:00 [1]
Note
taper or cumulative exhaustion? hopefully I'll perk up pretty soon.
5 AM
yoga 20:00 [1]
Monday Oct 14, 2013 #
biking 50:00 [2]
cutting branches at my fathers. exhausted.
Sunday Oct 13, 2013 #
biking 35:00 [2]
running long 1:45:00
cliff cave trails
Note
doing a lousy job of tapering even if it is a bunch of easy miles
Note
and a walk up to the bluff afterwards
Saturday Oct 12, 2013 #
yoga 15:00 [1]
running warm up/down 20:00 [1]
walk and jog indoors during much needed morning rain
running 30:00
church and back, the one that is more accessible by grass
biking 15:00 [1]
Friday Oct 11, 2013 #
biking 15:00 [1]
pantry run
walking warm up/down 15:00 [1]
meditative recovery walk inside
Thursday Oct 10, 2013 #
biking 15:00 [1]
back and forth to church and garden a couple of times
'weight' training 25:00 [2]
shoveling and wheeling compost
biking 1:10:00
w/ trailer, shopping wf/tj w/ stop at printers and contractors office
biking 1:45:00
rode cross bike w/ clincher race tires down gravel track past metro station, then roads to fp cx practice loop, did 3 laps, strapped on freeware wheels and rode home more direct route.
thought i could not do cx, but as soon as i started the laps i thought how can i NOT do cx...so will have to try and squeeze in a race hera and there.
thought i could not do cx, but as soon as i started the laps i thought how can i NOT do cx...so will have to try and squeeze in a race hera and there.
Wednesday Oct 9, 2013 #
running tempo 1:00:00
4 x 3 pavilions w/ 1 minute rest
6:04, 5:56, 5:53, 5:42
had knee brace on, and hardly a twinge. wow!
6:04, 5:56, 5:53, 5:42
had knee brace on, and hardly a twinge. wow!
biking 15:00 [1]
a couple of times up to garden to move sprinklers
walking 30:00 [1]
dog, in the park, no intervals this time
running tempo 10:00 [1]
to park and back
running drills 10:00 [1]
strength and flex
3 AM
walking 45:00 [1]
insomnia indoors - feels realy good to stretch and activate the joints w/o a lot of stress
Tuesday Oct 8, 2013 #
biking 15:00 [2]
garden/food pantry
running warm up/down 25:00 [1]
walk/jog inside
biking 15:00 [2]
w/ trailer to deliver some vegetables for SVDP, then to track but practice was cancelled, coach was unhappy w/ motivation level of team. I dont blame him, run like you mean it or forget about it. why sleepwalk through it.
Monday Oct 7, 2013 #
walking warm up/down 20:00 [1]
garden
biking 40:00 [1]
garden and errands
Sunday Oct 6, 2013 #
biking 3:25:00 [2]
to bus station and fr mer coll to 141 - new trail nice, no more chemical factory pass in valley park. then choice was road to castlwood, but opted for bushwack/ride/carry bike/push jog bike along river and tracks. started off with a brush hog track, then overgrown path, then deer path, then white forest, then light green forest. veered onto tracks fortuitously just before major kudzu and lagoons. dived into undergrowth for a couple of passing trains - public relations move.
then rode to water in Castlwood then single track along river to al foster, then paved greenway to melrose up the hills to green rock. (back melrose, woods, bus stop in wildwood)
then rode to water in Castlwood then single track along river to al foster, then paved greenway to melrose up the hills to green rock. (back melrose, woods, bus stop in wildwood)
running 2:35:00 [2]
green rock to rockwoods and back, more of a power walk interspersed w/ walking. realized knee tweaked right at crest of hills so 1 step before crest started walking. then 1:45 in a yellow jacket stung my achilles tendon, just the boost i needed, legs got all tingly and itchy - had to break into a run, no probs w the knee! did some out and backs on greenrock on the other side of melrose till the crzy legs died down.
FREE-ze at last! and so fortunate to be able to do this much on a bum knee.
FREE-ze at last! and so fortunate to be able to do this much on a bum knee.
Saturday Oct 5, 2013 #
yoga 30:00 [1]
standing and floor based, long overdue
running drills 15:00 [1]
i should find another name for this - planks, superman, pushups etc. - also long overdue
walking 40:00 [1]
meditative walking - would hit spikes of MCL pain and then they'd fade away as i continued - i think the walking helps sort things out.
Note
cooked stir fry for lunch - not everybodys cup of tea, but interesting combo - tofu in soy sauce in olive oil, brown rice, boiled turnip greens, a big dollop of tahini and this is where it got interesting: mustard used as a sauce
walking 15:00 [1]
Friday Oct 4, 2013 #
walking warm up/down 15:00 [1]
General stretching and walking to test out the knee. My guess is medial colateral ligament? But weird 'injury' since nothing is torn, no swelling, only pain when knee buckles every now and then. using ace bandage for temp. knee brace.
biking 1:00:00 [2]
with bus, out to town and country jobsite. kneeflet oo biking, had it too open on uphills, needed to tense muscles to lock it.
Likely suspects - standing hill sprints on bike, test run of Hokas?? but i was running really well the day after Hokas. so prob bike...
but going to hold off on the hokas just to be on the safe side.
Likely suspects - standing hill sprints on bike, test run of Hokas?? but i was running really well the day after Hokas. so prob bike...
but going to hold off on the hokas just to be on the safe side.
running warm up/down 15:00 [1]
Jogged a bit and did light drills, first without wrap - ok, definitely sore strained MCL bur very mild case, then w/ ace and later knee brace. knee brace feels better.
Thursday Oct 3, 2013 #
biking 1:00:00 [2]
errands, inc. garden a couple of times, printer, library. Stood up and tried to sprint on a few small short hills. Better than nothing, and good for now.
Note
knee kind of buckled on me - ligaments? you just never know.
Wednesday Oct 2, 2013 #
biking 50:00 [2]
to ricka's house near tower grove. Been a revelation to see how slow i'm going since i put the computer on.
walking warm up/down 15:00 [1]
running warm up/down 15:00 [1]
Tuesday Oct 1, 2013 #
biking 15:00 [1]
pantry and garden
biking 15:00 [2]
up to track
running 30:00
4 x 800+ pacing various team members - ran in lane 4
7 AM
running intervals 52:30
brisker warmup than usual. then 3x 3 pavilion loop w/ 1 m rest, which I scaled at 1450 on google aerial, but at one time had at 1200 on a map - oh well, its a nice tempo repeat in any case. Fewer repeats, and quite a bit faster than last week, no sure why
556, 551, 546
556, 551, 546