Training Log Archive: matzah ballIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
running 30:00
shoes: new balance fresh foam
drop car off, jog to BR in old shoes, run home in new shoes. beat up knees and all, who could resist a little uptempo running w/ that scenario? Call me a wimp - but I'm really looking forward to 5k and under races in spring weather.
Saturday Mar 29, 2014 #
Event: Clinton Lake Ultra
Note
Probably going to do Clinton Lake as a training run for Chubb, which means cutting it short at 20 miles. In the unlikely event that I feel great after 2 laps, I'll keep going for the 30.
Edit - I severely underestimated how unlikely that was!! The sole armor insoles on the helios la sportivas worked great however. might be the shoe for chubb, tho i need to take it out on the rock.
Edit - I severely underestimated how unlikely that was!! The sole armor insoles on the helios la sportivas worked great however. might be the shoe for chubb, tho i need to take it out on the rock.
running long 3:40:00
shoes: la sportiva helios
ran first 15 harder, painful for some reason, and then last 5 very slow. good training run for chubb. cold and windy. lots of up and down.
Friday Mar 28, 2014 #
yoga 25:00 [1]
walking 15:00 [1]
running 22:00 [2]
shoes: brooks cascadia
to car rental
Wednesday Mar 26, 2014 #
running tempo 1:10:00
shoes: brooks cascadia
gravel track from walgreens to furthest point beyond metro. not the fastest tempo but adequate. cascadias need some getting used to.
walking 30:00 [1]
nominal time back down to park w friend and dog and home.
biking 20:00 [2]
Tuesday Mar 25, 2014 #
yoga 30:00 [1]
mostly core
running warm up/down 20:00 [2]
drills
running 30:00 [2]
to BR w/ pack of returns thru cemetaries to christy parkway, just a couple of blocks of street running
running 25:00 [3]
shoes: brooks cascadia
back from big river. I thought i would have a lighter pack on the way back but it didn't work out that way
yours ashamedly,
gearmeldo
yours ashamedly,
gearmeldo
walking 30:00 [1]
Monday Mar 24, 2014 #
running 45:00
drills etc.
Note
duh - i think you are supposed to take the old insoles out before you put the sole armor in. using this sophisticated method, the sole armor does seem to do the job as advertised.
edit - the maker of Sole Armor says I'm the first one to do this. so i dont feel so stupid after all. the Helios were unwearable w both insoles, but the sole armor alone seems to give them just enough spine to extend their life.
edit - the maker of Sole Armor says I'm the first one to do this. so i dont feel so stupid after all. the Helios were unwearable w both insoles, but the sole armor alone seems to give them just enough spine to extend their life.
Sunday Mar 23, 2014 #
biking 10:00 [2]
Note
about a month ago, i listed 3 goals, narcissistic perhaps but this is a training log after all. I have had some success: I lost 4 pounds which puts me closer to a racing weight. I did some longer and harder running, and endurance and speed have improved as a result. And core strength has incrementally improved, but more important, i am running thru the core, relaxing the shoulders, and working with the body given me rather than trying to ignore or even rather loathing it, that is wishing i had the long legs and skinny hips of the typical gazelle. I will now focus on the speed/endurance component, yet remain attentive to the others.
Hmmm, in the spirit of Lent what would a similar list for spiritual trainining look like? Continue to humble myself in awe of all that is, continue to abandon self-destructive thoughts that serve no purpose except to feed the selfish demon in 'me', and lose myself in the service of others.
Hmmm, in the spirit of Lent what would a similar list for spiritual trainining look like? Continue to humble myself in awe of all that is, continue to abandon self-destructive thoughts that serve no purpose except to feed the selfish demon in 'me', and lose myself in the service of others.
walking 45:00 [1]
Saturday Mar 22, 2014 #
running 2:50:00
shoes: la sportiva bushido
bus to 141 park n ride - ran on road then cut into hills, built up speed on the Chubb flats, and really pushed on the west tyson hills, so much that i forgot i had a pack on my pack. met sister for slow run for last 50 minutes - could barely keep up wi her - had over-extended more than i realized.
montrail bushido were great for rocky downhills, but towards the end felt very painful in right heel and toe. may just be that my feet need to toughen up.
montrail bushido were great for rocky downhills, but towards the end felt very painful in right heel and toe. may just be that my feet need to toughen up.
Friday Mar 21, 2014 #
yoga warm up/down 10:00 [1]
walking warm up/down 10:00 [1]
biking 1:00:00
loop to weber county library, JB, clients office and home up rdp.
running 15:00 [1]
indoor jogging the new La Sportiva Bushidos. They seem a bit harsh, but this is the kind of harshness that will go away after the first few runs. I hope. Anyway, everything seems hard on my feet one way or another these days.
On a side shoe note, I got some Sole Armor insoles that I read about in trail running mag. The idea was to put them in my soft, flat La sportiva Helios to give them a new life and serve as a rock plate. But even tho the Helios was 1/2 size up for my swollen feet, my toes and heel felt jammed w the insoles in there. I'll try them in some racing flats next, and if that doesnt work, give-away on the slug list.
On a side shoe note, I got some Sole Armor insoles that I read about in trail running mag. The idea was to put them in my soft, flat La sportiva Helios to give them a new life and serve as a rock plate. But even tho the Helios was 1/2 size up for my swollen feet, my toes and heel felt jammed w the insoles in there. I'll try them in some racing flats next, and if that doesnt work, give-away on the slug list.
Thursday Mar 20, 2014 #
running tempo 1:15:00
Felt great on the warmup stuff in the beuatiful weather, but as soon as I got on the track I could tell i was still hammered from Tuesdays workout. So i cut my losses by running slower and less, saving it for the long run on the weekend.
5 x 800 w 1 min rest - in the 7:30 pace range
8 minuter rest then 3 x 200 w/ 3 min R 44, 41, 39
5 x 800 w 1 min rest - in the 7:30 pace range
8 minuter rest then 3 x 200 w/ 3 min R 44, 41, 39
biking 15:00 [2]
back and forth to les jardines...things are slowly picking up momemtum
Note
nap - boy I was really hurting. didn't realize.
Wednesday Mar 19, 2014 #
biking 40:00 [2]
printers, grocery
walking 15:00 [1]
Tuesday Mar 18, 2014 #
running intervals 50:00
shoes: nike lunaracer
jogged to track. 14 x 200, w/ intervening 200's at 10 -12 min. pace.
45, 45, 47, 48, 42, 44, 46, 46, 43, 45, 45, 44, 44, 45
Put heavy lubricant on tops of my feet prior. Still got red, and one spot the skin was rubbed off. So these are my 5k race shoes.
45, 45, 47, 48, 42, 44, 46, 46, 43, 45, 45, 44, 44, 45
Put heavy lubricant on tops of my feet prior. Still got red, and one spot the skin was rubbed off. So these are my 5k race shoes.
biking 25:00 [2]
garden 1, garden 2, then library
yard work 30:00 [2]
wondering why i was so tired - havent been logging seeding but better log this, prep with hoe and rake
walking 20:00 [1]
Monday Mar 17, 2014 #
yoga 30:00 [1]
running warm up/down 30:00 [2]
inside w drills
running 35:00 [2]
shoes: new life true grit 2
thru park. shoes not really comfortable at the laces...so hard to tell w/o putting serious time into them. maybe they'll break in.
Sunday Mar 16, 2014 #
biking 10:00 [2]
walking 25:00 [1]
running 30:00 [2]
jogging in house trying to decide on trail shoes
Saturday Mar 15, 2014 #
running long 2:45:00 [2]
jog, mostly flat, mostly grass in local parks. montrail helios only shoe comfortable enuff for foot not to rub right now, even tho worn down.
biking 25:00 [3]
to scrabble and back
Friday Mar 14, 2014 #
walking 15:00 [1]
running 15:00 [1]
jogged to park for walk w/ family+friend. tired.
Thursday Mar 13, 2014 #
running warm up/down 50:00 [2]
shoes: nike lunaracer
running tempo 40:00 [4]
shoes: nike lunaracer
Took some Vitamin T at the track and it felt good. Always been intimidated by 800's, so even tho this was a tempo workout, I did it w 800's.
I min rest between.
341,334,332,332,332,332,334,336,336. So almost 5k pace...
I min rest between.
341,334,332,332,332,332,334,336,336. So almost 5k pace...
running intervals 5:00 [5]
shoes: nike lunaracer
after 10 min rest, finished w 3 x 200 w 120 and 300R.
39,37,39.
39,37,39.
biking 35:00
errands
walking 25:00 [1]
tried jogging but left knee complained
Wednesday Mar 12, 2014 #
yoga 15:00 [1]
150 instead of pilates 100. ramp it up.
running warm up/down 10:00 [1]
a little groggy, choc soy milk will fix that (coffee substitute) comes w/ loads o' sugar so that will be my only cane sugar - concession for training
running 33:00 [2]
and a little later, drills and 'hills' indoors then to pocket cemetery for 3 strides
biking 35:00 [2]
wf/rei run w metro.
i had ordered 4 trail shoes to try w/ my specs (less than 10 oz., rel. well cushion, 4-8mm drop) - saucony peregrine, kinvara, pearl uzumi m, and north face ultra. the peral and the ultra were kind of generic bla. pergrine was a great race shoe w good rock protection but the heel slipped a bit as i had read on the net, and the upper didnt spandex around the foot to take up the slack, so only good for short races.
so i went with the peregrines. main fault was that the aggressive tread (which I like) looked like it might pick up mud and debris.
also have an obscure but dynamite shoe on hold at big river, the brooks apahuasca (?) which fits me much better than cascadia, is lighter, and bigger heel to toe drop.
i had ordered 4 trail shoes to try w/ my specs (less than 10 oz., rel. well cushion, 4-8mm drop) - saucony peregrine, kinvara, pearl uzumi m, and north face ultra. the peral and the ultra were kind of generic bla. pergrine was a great race shoe w good rock protection but the heel slipped a bit as i had read on the net, and the upper didnt spandex around the foot to take up the slack, so only good for short races.
so i went with the peregrines. main fault was that the aggressive tread (which I like) looked like it might pick up mud and debris.
also have an obscure but dynamite shoe on hold at big river, the brooks apahuasca (?) which fits me much better than cascadia, is lighter, and bigger heel to toe drop.
Note
forgot to mention another criteria: rock protection that allows bombing downhill without consciously placing feet
Tuesday Mar 11, 2014 #
running warm up/down 15:00 [1]
running 42:00
nice jog in wilmore before it got way hot
biking 25:00 [2]
to lowe's down the rdp bike path - more direct way to get there than thru the parks
biking 15:00 [2]
errands - have to admit, bike is more fun in warm weather
yard work 20:00 [1]
hoeing, raking
biking 15:00 [2]
round trip to friends house just beating the cold front back home
Monday Mar 10, 2014 #
walking 15:00 [1]
wow - mindful walking is good therapy! halfway through, my twinging knees, rock-bashed toes, still there waiting in the wings, but no longer in the way of motion. virtually zero leg soreness, which leads me to believe fatigue was limiting factor yesterday. nonetheless, great to accept that, accept the run for what it was, accept it as a gift.
walking 15:00 [1]
more of a shuffle, really. up to satellite garden, where a parishioner lets us plant things for the pantry
yard work 45:00 [1]
hoeing and raking. arms feel like cooked spaghetti
walking 20:00 [1]
Sunday Mar 9, 2014 #
Event: Quivering Quad
running warm up/down 15:00 [2]
running race 2:20:00 [4]
conditions for the QQ 13.1 trail run were actually pretty good, trails still frozen and gradually softening but not too bad until the end.
Well, its official. I've hit the 60+ wall. Still, given the loss of a few pounds, more miles, a restful night instead of a night from hell (which God did visit however) and lack of a stomach flu, I might have done better. 2nd in 60+ almost 3 min. behind Lee D. who has been running well, and Al B. right behind me, same order as Castlewood.
I was off pace (9) from the getgo even tho felt good at that point, then hit a very bad stretch ( where i was contemplating dashing into the woods), had to back off, and recuperated a bit for the final miles. There are perks to falling off the back - I am much more friendly, sympathetic and grateful!
Well, its official. I've hit the 60+ wall. Still, given the loss of a few pounds, more miles, a restful night instead of a night from hell (which God did visit however) and lack of a stomach flu, I might have done better. 2nd in 60+ almost 3 min. behind Lee D. who has been running well, and Al B. right behind me, same order as Castlewood.
I was off pace (9) from the getgo even tho felt good at that point, then hit a very bad stretch ( where i was contemplating dashing into the woods), had to back off, and recuperated a bit for the final miles. There are perks to falling off the back - I am much more friendly, sympathetic and grateful!
Saturday Mar 8, 2014 #
yoga 15:00 [1]
running 25:00 [2]
run back from scrabble
walking 15:00 [1]
to bus
Friday Mar 7, 2014 #
biking 25:00 [2]
errands
walking 25:00 [1]
yard work 15:00 [3]
digging out new beds
Thursday Mar 6, 2014 #
running warm up/down 25:00 [2]
indoor drills
running tempo 1:22:00
'soft' tempo - 7 x 3 pavilions run w/ 1 min rest, times in the 6:10 - 6:20 range.
ground was pretty soggy.
ground was pretty soggy.
running drills 10:00 [1]
strength/flex
Wednesday Mar 5, 2014 #
running warm up/down 30:00 [2]
indoor/outdoor w some short strides...wind painful on face
Tuesday Mar 4, 2014 #
yoga 30:00 [1]
running warm up/down 15:00 [2]
walking 15:00 [1]
running 1:20:00 [2]
indoors for first 20, then gravel track to metro and back...inov8 mud shoes nice on light snow at first, then feet and legs started to feel harsh. I wonder if they have mud in kenya, because i think thats where they are headed.
Monday Mar 3, 2014 #
running warm up/down 25:00 [2]
inside w drills
running 35:00 [2]
via wilmore to friends house, 3 strides at end
walking warm up/down 30:00 [1]
Sunday Mar 2, 2014 #
walking 30:00 [1]
Saturday Mar 1, 2014 #
running 2:10:00
(unfortunately) sporadic run in local park scene, had a pit stop at 50 where i changed shoes and picked up the pack, and then scrabble at 14000. then ran to church and home. Some good marathon pace in there tho.
walking warm up/down 15:00 [1]