Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Dec 31, 2014:

activity

time

miles

running

22:25:05

biking

10:20:00

walking

3:20:00

yoga

2:05:00

'weight' training

1:10:00

aerobics

45:00

elliptical machines

35:00

Total

40:40:05

2:35

0:00

» now

Tuesday Dec 30, 2014 #

yoga 20:00 [1]

yoga, pilates, strength, physio -but focus is yoga

biking 45:00 [2]

library, bank, jobsite in Carondolet, rec. plex. a little hard getting out the door in 25 deg, but actually very little actual physical problems. Except sinus attack after recplex, but i think allergic to the cleaning solution they kept spraying around.

elliptical machines 20:00

idea was to take impact off legs, but can only do these in small doses. The intensity might be an illusion of sweat not carried away by movement.

running 25:00
shoes: nike lunaracer

indoors trak at recplex between machines.

walking 15:00 [1]

w/ a series of 'run initiations' to study transition from walk to run

Monday Dec 29, 2014 #

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

indoors to kick off the day

biking 25:00

errands

running intervals 1:20:00
shoes: adidas adios boost

to track - soon became apparent that it wasn't going to be fast, but I do a lot of stuff just to get me out the door - do better w a destination. So a short ladder, 200, 400, 600, 400, 200 w/ full jog rest. 43, 130, 228, 127, 43. great sunset again.

Sunday Dec 28, 2014 #

running long 1:13:00
shoes: nike wildhorse 2

not that long, but enough, leaving window open for 40 degree running tomorrow. ran to recplex thru parks w the idea of some inside laps, but so nice outside I skipped it. hands freezing even w gloves, try the alpaca next time.

Saturday Dec 27, 2014 #

running 1:45:00
shoes: adidas boston boost

lots of bits and pieces - to bus, across forest park, warmup for race, 2 mi frostbite series race in 13:42 - 6:51 pace (like running in jello-was not clicking on all cylinders), cooldown with 3 x 200, 2 x 300, to metro, from bus to fathers house, from dropoff by sis at metro station home along gravel track, then after walking to church, run home.

'weight' training 20:00 [1]

body weight exercises -planks, hip raises, pushups and light upper body stuff

Friday Dec 26, 2014 #

biking 40:00 [2]

to and from father's w bus and partway ride

running 45:00 [2]
shoes: nike wildhorse 2

fun run w/ sis in Laumeier Park

Thursday Dec 25, 2014 #

yoga 15:00 [1]

biking 15:00 [1]

Wednesday Dec 24, 2014 #

running 50:00 [2]

fun run w sis and nephew on chubb trail. something hurt like heck in the plantar fasciatis dept., subsided somewhat after warmup

i think these were the true grit 1 - best stay away from them, donate to kenya shoes

biking 45:00 [2]

bus/bike to fathers house, then bike back

Tuesday Dec 23, 2014 #

running 50:00
shoes: adidas adios boost

indoors warmup, then to track. 2 x tempo mile w 1min rest. 7:03, 6:50. walking break, then 3 x 200 2+ min rest. 38, 36, 37.

biking 1:15:00

pulling trailer w christmas presents, fathers house.

Monday Dec 22, 2014 #

running 30:00
shoes: la sportiva bushido

combined w metro to printers and meet my sister for shopping. brooks lightwt running jacket perfect for light rain and cool w t-shirt below

walking 20:00 [1]

to meeting in light rain

Sunday Dec 21, 2014 #

running warm up/down 15:00 [1]
shoes: adidas boston boost

indoors,some drills

running long 1:30:00
shoes: adidas boston boost

Holiday Plum Pudding run: sweet filler w/ little chunks of intense energy.

Ran up gravel track then across Francis to track - 30 minutes. Threw down 6:33 mile on the track. (All thoughts of doing a second one dissipated in this effort)

12 minutes jog back to Eichelberger hill and 3 x 275 hill repeats at 54, 56, 54. (I think this might just be 2%. Anyway, = to a 1:00m 300)

18 minutes up to the metro station and back on gravel track, then 7:07 tempo mile - pleased w that, since it was into wind and had my gear vest on.
10 minute cooldown home.

Note

lunch - sandwich w/ 40 grams of protein - 2 slices sprouted grain bread (10), slab of tofu (20), cheese (5) and (the very occasional) egg (5)

'weight' training 30:00 [1]

body weight workout from RW - squats, sumos, trunk rotation, superman, bridges, planks, and series of upper body arm exercises which went mostly to shoulders, neck and upper torso muscles and fascia - some burn and lots of creaking.

walking warm up/down 20:00 [1]

various pacing intervals, mostly cooldown

Saturday Dec 20, 2014 #

running 15:00 [2]
shoes: new balance fresh foam

walking 15:00 [1]
shoes: new balance fresh foam

Friday Dec 19, 2014 #

walking warm up/down 15:00 [1]

slept 13 hours. i am not tired, will have a great run today. i am not tired, will have a great run today. i am not tired will have a great run today....

running tempo 1:00:00

indoor warmup, then tempo almost right out the door, up to metro station and back to Joans house to do more leaf management. Only had a small bit of clif bar and a few sips of water out of a barely accessible hose bib, so started feeling woozy, which cut the leaf stuff short and kept the run home in survival mode.

aerobics 45:00 [2]

AKA leaf raking. Logging a good bit of this, because it was a good effort - loading the tarp w/ quick bursts and then dragging to the street definitely felt like a runners strength/aerobic workout of some sort.

Thursday Dec 18, 2014 #

running 35:00 [2]
shoes: brooks cascadia

ran to Joans to rake leaves, but garage door opener didnt seem to work. got the run in at least.

biking 15:00 [2]

back to rake leaves, w my own rake...which was falling apart, so I couldn't do loggable Power Raking

Wednesday Dec 17, 2014 #

yoga 25:00 [1]

read about fascia in 'runnning times', the whole-body connective tissue, and how they think it controls much more than they thought (more than muscles, tendons, etc.). How most all runners injuries can be tracked down to imbalances in the fascia.

All of a sudden, yoga/pilates makes a lot of sense (intellectually, whereas before it just felt good). Though I'm sure its possible to achieve the same results by other means.

biking 40:00 [2]

post office to play santa, groceries then to y and home

elliptical machines warm up/down 15:00 [2]

running intervals 40:00
shoes: adidas adios boost

4 x 400 on the squirrel cage but the first 2 were a little short, 121,123, 128, 126. All under 1:30 for sure so mission accomplished. Sore achilles, decided enuff so soon after race.

'weight' training 20:00 [1]

incline situps, med ball throw, assist pullup and tri press, lunge w curl, kick bag, leg lifts - all i had time for.

gloves walked while i was working out, thought the y was immune to this. need to zip everything up minimum.

biking 10:00 [2]

and then a mtg. in T and C materialized out of nowhere - ouch. To office, and then back from my fathers.

Tuesday Dec 16, 2014 #

running warm up/down 25:00 [2]
shoes: new balance fresh foam

drills indoors.

Monday Dec 15, 2014 #

running warm up/down 20:00 [2]

barefoot drills indoors. ready to roll!

biking 55:00

swing thru south side, big river to drop off shoes and 2 jobsites - ne of botanical garden, and then se of there, back on gravois, always a bit scary but most direct way.

biking 1:00:00

western loop this time. to job in kirkwood and some plowsharing craft shopping. hopped on a bus on way there, was not feeling it.

Sunday Dec 14, 2014 #

Note

just in, from the Dept. of Irrelevant and Super-Trivial Info: In 2002, my Pere Marquette time was 1:20:41. I was 50 years old, 15th in the 50-59 age group.
Now I'm a bettter runner. At least when I'm not walking uphill, which I did more of this year than the last few. More hill repeats, cried the prisoners.

It was the speed training that won the age group for me, though, I would trade places w the second place guy on the hills, but in the last 1 1/2 miles I was able to 'empty myself' a bit as Eric said, and kick it in.

In talking to the winners of M65-69, and M70-74, a pattern seems to emerge. Very little running until age 50. Why successful now? Perhaps not as physically beat up as someone running/training hard all their life? Or mentally able to delight and be encouraged by times which would discourage a faster runner who was slowing down?

C • M70-74 Winner 2

C • Really nice going 5

walking 30:00 [1]

purposeful walking in house, and later over to Wilmore to get view of sunset

Saturday Dec 13, 2014 #

Event: Pere Marquette Endurance Trail Run

running warm up/down 30:00
shoes: nike wildhorse 2

running race 1:12:05 [5]
shoes: nike wildhorse 2

beautiful day and trail. Good race, though in spite of the hill repeats regimen, did not fare well on the up hills. 1st 60-64.

C • Congrats champ! 4

walking warm up/down 25:00 [1]

church

Friday Dec 12, 2014 #

running warm up/down 30:00
shoes: nike wildhorse 2

Thursday Dec 11, 2014 #

biking 40:00

wf/rei/tr/tj run w metro

Wednesday Dec 10, 2014 #

yoga warm up/down 20:00 [1]

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

running hills 1:00:00
shoes: nike wildhorse 2

mostly rolling grass to st. marcus park. 4 x grass hill following bike path w/ kick on top of hill and then eq recov.
2:25, 2:31, 2:22, 2:30

Tuesday Dec 9, 2014 #

walking 15:00 [1]

crashing and burning, guess its a somewhat unplanned, but not completely alarming taper for PM

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

Monday Dec 8, 2014 #

biking 25:00 [2]

errands

running 50:00
shoes: new life true grit 2

inside warmup and then out into wilmore, grateful for the somewhat warmer temps and the late afternoon sun that made an appearance just as I got underway.

walking 20:00 [1]
shoes: new life true grit 2

to discussion group and back

Sunday Dec 7, 2014 #

Note

bigtime fatigue, beatup feet and knees, and a weird sinus issue voted and it was unaminous: nothing doing.

Saturday Dec 6, 2014 #

running 30:00 [2]
shoes: new balance fresh foam

indoor drill package...

boy, i was really tanked this morning. didn't feel like running at all - very very rarely happens to me -so told myself just to walk a few steps...and then a few more. Before I knew it, I felt like running again so I ran a little bit.

running 55:00
shoes: new life true grit 2

gravel track to shopping center to pick up glasses v3

walking 25:00 [1]

Friday Dec 5, 2014 #

yoga 25:00 [1]

running warm up/down 15:00 [1]
shoes: nike lunaracer

indoors routine

Thursday Dec 4, 2014 #

running 1:00:00
shoes: brooks cascadia

sloooow run to printers w some joggin around block while waiting

Wednesday Dec 3, 2014 #

biking 1:30:00

pulling trailer, and pushing it to get home before dark. couple job sites in soulard, and then a bit of shopping at city greens.

Tuesday Dec 2, 2014 #

biking (cross tires) 40:00 [2]

errands

running 1:40:00
shoes: nike lunaracer

warmed up on the phone to contractor, then to recplex and back, where i did potpourri of 'hot' laps, so hot it was a relief to get back outside. nike lunaracer retired as race shoe (too squishy) but good for tired feet, partly on asphalt since i was tired of the clumsy tree lawn routine.

Monday Dec 1, 2014 #

yoga 20:00 [1]

running 30:00
shoes: brooks cascadia

indoors w/ drills, stairs, starting accelerations. legs felt a little sore, but strong. need to keep an eye on this, maybe up the mileage.

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