Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Aug 31, 2014:

activity

time

miles

running

22:52:18

biking

18:55:00

walking

4:10:00

yard work

2:00:00

yoga

2:00:00

running drills

1:00:00

stretching

15:00

Total

51:12:18

4:50

0:00

» now

Sunday Aug 31, 2014 #

biking 50:00 [2]

to buses to flatlanders 6 and 12 hour in fenton

running 30:00 [2]

climb up ridge to see what was at top (a house) then some meandering along the creek at the edge of the park. strides to cap it off.

running drills 10:00 [1]

some salutes, planks, pushups

Note

just watching people (i.e. our local hero, ebuckley) run 40 miles in this weather made me tired!

C • Thanks for helping! 2

Saturday Aug 30, 2014 #

biking 40:00 [2]

to and from race site in maplewood, cx bike along gravel track

running warm up/down 40:00
shoes: nike lunaracer

at race, and last leg home after flat tire

running race 6:20 [5]
shoes: nike lunaracer

Maplewood Milk Donor Dash Mile road race -nothing felt right going in, low energy, no breathing, hot and humid etc. but everything was fine, fun run, no great shakes, nice solid effort. Most everybody else in our small group was doing this as a 'fun run', the next finisher after me was at 9 min...so ran totally alone from beginning to end.

Actually liked the course, a small rise to start, then flat and more and more downhill, which left a lot of energy for the long uphill at the end (not the same as shown on the course map) with a little flat dip and obstacle course into the pocket park at the end over some slippery rocks by the fountain .

Note

this mile was only 7 seconds faster than the rather casual repeat I did on the track the other day. well, the terrain was obviously a factor, but still...I actually find it encouraging, think i could push harder for a better time.
need to keep running those miles - what a really nice distance. Right now I'd rather run a ton of 6:20 miles than one 5:45.

walking 20:00 [1]

Friday Aug 29, 2014 #

running 26:00 [2]

to wilmore, some strides, including uphill, on way back

biking 40:00

Thursday Aug 28, 2014 #

biking 25:00 [2]

yard work 25:00 [1]

7 AM

running 50:00 [2]
shoes: brooks cascadia

nice smooth run thru the cemetery skipping the bigger hills

Wednesday Aug 27, 2014 #

biking 15:00 [1]

garden

yard work 20:00 [1]

weeding

walking 20:00 [1]

yoga 20:00 [1]

eventide for a change

Tuesday Aug 26, 2014 #

6 AM

running intervals 1:00:00
shoes: nike lunaracer

in deference to 81 degree / 82% humidity, downgraded from miles or 400;s to 200's w/ 2 min rest

41,39,39,37,39,40,39
the 4 min rest
37,39

at 37, hips started feeling clunky and hard to come around - maybe something to work on, or accept and work with.

8 AM

biking 20:00 [2]

Monday Aug 25, 2014 #

running warm up/down 30:00
shoes: brooks cascadia

couldn't face the heat (or the thick air perhaps). indoors w/ drills and stair sprints

biking 50:00

soft pedaling. mainly back from my fathers house

Sunday Aug 24, 2014 #

walking 15:00 [1]

Saturday Aug 23, 2014 #

biking 50:00 [2]

more than i wanted to ride, but standing around waiting for the bus made even less sense. rating 2 for heavy pack and heat, w/ spinning to try to minimize breathing load since there was an 'orange' air forecast...(but turns out it had not gotten to those levels yet).

6 AM

running long 1:27:00
shoes: nike lunaracer

82 degrees, 77% hum. @5:45 am! Ran up gravel track to maplewood mile course, rested 5 minutes for a cramp to subside, then ran the mile uptempo - pretty brutal course, since the last 500 meters or so is a steady uphill grade, and some of the preceding downhill is sharply down, which doesn't really do me any good... 6:42 for the mile.

and ran back home - pretty steady until the last 3/4 mile ran out of gas.

Friday Aug 22, 2014 #

running warm up/down 30:00
shoes: new balance fresh foam

80 degrees, 79% humidity. strides at cemetery loop. someone else was doing circles on the next loop over, must be a survival reflex.

C • Sizzlin' 2

biking 40:00 [2]

garden, pantry, printers, garden again, neighbors to cut lawn, and so on and so on.

yard work 30:00 [2]

cut my lawn yesterday w/o loggin it, but Joans mower is the heavy battery kind, and i did it as a conscious workout, a sort of rowing motion, which worked a lot of arm, shoulder and back muscles.

walking warm up/down 15:00 [1]

Thursday Aug 21, 2014 #

yoga 20:00 [1]

biking 40:00 [2]

dentist+

walking warm up/down 15:00 [1]

Wednesday Aug 20, 2014 #

6 AM

running tempo 1:39:00
shoes: nike lunaracer

wore the road race shoe, cause i thought i'd make it to the maplewood mile course but when i got there on the gravel track i lost interest in crossing under 44 twice and traffic was already picking up.

tempo: 12, 2min rest, 17, 2min rest, 5
then 5 x 250? hill repeats on mccausland 100, 53, 53, 52, 54
funny thing - on the 52, i knew it was 52 w/o looking at the watch

lots of geese heading south, boy, do they look far into the future - week of forecast upper 90's coming up.

9 AM

Note

left knee and achilles pretty racked up - slow going after hill repeats

10 AM

biking 30:00 [2]

to job site in carondolet - getting hot

6 PM

biking 30:00 [2]

Tuesday Aug 19, 2014 #

biking 40:00 [2]

garden. groceries

7 AM

running 40:00
shoes: new balance fresh foam

easy to wilmore - started very slow, but came alive and ended w some pace and strides

Monday Aug 18, 2014 #

running warm up/down 40:00 [2]
shoes: brooks cascadia

to and from track, w small pack. very humid.

running intervals 25:00
shoes: nike lunaracer

A couple of mile intervals with 6 min rest between. boys cross country team was on the track to help me focus on form (to set a good example). Thought about doing a third but didn't want to push it since i had Izzy coming up.
This is more like it. Sweet spot. Feels where I belong. Maybe 3 next time.
6:33
6:27

C • I see what you are talking about 2

running intervals 30:00
shoes: la sportiva bushido

run to st. marcus w Izzy. Able to run at her side on the way back! basically a bunch of strides and short intervals, some uphill.

running drills 15:00 [1]

strength/flex

Sunday Aug 17, 2014 #

walking 20:00 [1]

walking warm up/down 15:00 [1]

Saturday Aug 16, 2014 #

running warm up/down 40:00 [2]
shoes: nike lunaracer

running race 21:58
shoes: nike lunaracer

St. Pat's Homeless Shelter 5k in Tower Grove. Rain. Slowed dramatically in second half of race, after telling myself not to go out too fast in the begin, as usual. First mile was 6:39, then 6:57, then 7:37!!???. What i think I ought to do is focus on 1 and 2 mile events and give the 5k a rest. It would be good to be in races where I know its ok to go all out from the beginning.

C • Pattern? 4

biking 25:00 [2]

Friday Aug 15, 2014 #

biking 15:00 [2]

running warm up/down 40:00
shoes: new balance fresh foam

wilmore w/ strides

Thursday Aug 14, 2014 #

yoga 25:00 [1]

biking 30:00

errands

walking warm up/down 15:00 [1]

biking 15:00 [1]

great dinner made from scratch by Joan's daughter, sort of a Thai/Vietnamese/Boston hybrid

Wednesday Aug 13, 2014 #

running tempo 58:00

to track. 3 x 1 mile
1 - forgot clock reset 7:15? slow start
1 min R
2 - 6:48
1.5 min R
3 - 6:55

breathing not good, all the cleaning and painting of very dirty front porch perhaps

running 35:00
shoes: new balance fresh foam

another crazy training run w/ Izzy the dog. She gets trained, I get worked over.

biking 1:00:00 [2]

garden. printer, linking buses to town and country site

Note

would love to run 3 or 4 6:30 mile repeats if possible. resolve to try to fit it in.

walking warm up/down 15:00 [1]
shoes: new balance fresh foam

recovery!

Tuesday Aug 12, 2014 #

biking 15:00 [1]

garden/pantry loops

yard work 45:00 [1]

hoeing (core, triceps) weeding -mostly on all fours because its most comfortable that way (core, hands and forearms)

running 50:00
shoes: new balance fresh foam

re-activation run, warmup to bank, then wilmore loop w strides at end

walking warm up/down 15:00 [1]
shoes: new balance fresh foam

Monday Aug 11, 2014 #

yoga 10:00 [1]

walking warm up/down 20:00 [1]

Sunday Aug 10, 2014 #

biking 2:20:00 [2]

w/ watson bus to lone elk. bus cut about 30 minutes ride time out of it. and then back from lone elk to home

running long 2:10:00
shoes: brooks cascadia

met Jay and ran the chubb - took the rr tracks, thought the trail might be wet and wanted to make sure we had enough gas. some tempo. Jay floats up hills, and i bomb down, thanks mainly to my beefier shoes, so it was a good tag team.

walking 20:00 [1]

recovery walk w/ rosary

Saturday Aug 9, 2014 #

yoga 25:00 [1]

biking 25:00 [2]

scrabble

running warm up/down 20:00 [1]
shoes: new balance fresh foam

walk/jog to church. legs really stiff from dogervals yesterday

Friday Aug 8, 2014 #

running drills 15:00 [1]

6 AM

walking warm up/down 15:00 [1]

7 AM

running warm up/down 40:00
shoes: brooks cascadia

wilmore loop

8 AM

running intervals 40:00
shoes: new balance fresh foam

After 5 minute rest, and change of shoes, picked up Izzy for another loop thru wilmore. Fewer rabbits there...but lots of squirrels. Unpredictable,constantly varying, explosive to all out sprint: probably not very good training and high risk of injury, but welcome change from structured introspective workouts.

4 PM

running warm up/down 15:00 [1]

wanted to get circulation going, calves felt tight

Thursday Aug 7, 2014 #

biking 10:00 [2]

over to printers before the big rain. invigorating, seems like my 'rest days' are now happening in the afternoon of the hard day, which would bode well for bigger training loads, though today may end up being a true rest day

walking warm up/down 15:00 [1]
shoes: new balance fresh foam

Wednesday Aug 6, 2014 #

running drills warm up/down 20:00 [1]

strength/flex, pt etc.

running intervals 54:00
shoes: nike lunaracer

track. very humid,tired body and tired air, so almost did the warmup and ran back home. but...6x 400 with 3R for first three, then 4:30 for last two. Since my times kept dipping down, it was clear that this session was overdue...but conditions not right to push on.

133
131
127
127
125
124

biking 35:00 [2]

to tj's w metroboost

Tuesday Aug 5, 2014 #

running 30:00
shoes: new balance fresh foam

'walking' a friends dog who broke her ankle. A chocolate lab derivative running machine who I could match at a canter, but when we saw rabbits (and we saw lots) I just became an anchor. Good thing too, because we were on city streets.

biking 55:00

with trailer to haircut, voting, job site, city greens

Monday Aug 4, 2014 #

yoga 20:00 [1]

running 1:05:00
shoes: brooks cascadia

hill loop to turn on sprinklers, then wilmore loop. hard to believe that my hill loop yesterday took over an hour...but i was feeling good and did some detours and repeats so I'll let it stand....

biking 20:00 [1]

misc garden chores

stretching 15:00 [1]

pt mostly hiplifts

Sunday Aug 3, 2014 #

running long 40:00
shoes: brooks cascadia

willmore loop

running long 1:10:00
shoes: la sportiva bushido

hills loop after switching shoes and grabbing a bite. felt relatively strong

Note

hamstrings very tight from pt specified hip raises. hips are clunky and not very flexible - core of a lot of problems i am led to believe

Saturday Aug 2, 2014 #

walking 15:00 [1]

Note

started doing physical therapy exercise. had enough aches and pains that it seemed like a good idea to get an overview: amazing what they found, imbalances that I have been somewhat conscious of, but leading to weakness in right calf and lack of any pushoff in right toe. And I always thought that the right leg was stronger, and in the quads it is. Interesting stuff.

biking 25:00 [2]

biking 15:00 [1]

Friday Aug 1, 2014 #

biking (cross tires) 2:00:00 [2]

to metro, from bus to wf/therapy in chesterfield, to Castlewood, from Castlwood back to bus on manchester, from metro home

biking 1:00:00 [2]

met Jay in castlwood and rode mostly flats

running 30:00
shoes: brooks cascadia

cedar bluff inc. the tunnel, and an extra hill. Jay hasn't lost his trail running touch, all i could do to keep up w him. Only supposed to be 2 miles, but the last part bombing downhill was the longest 1/2 I have ever run.

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