Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Aug 31, 2015:

activity

time

miles

running

19:42:43

biking

12:10:00

running drills

2:40:00

garden work

2:15:00

running strength conditioning

2:05:00

'weight' training

1:50:00

yoga

1:40:00

walking

50:00

elliptical machines

33:00

Total

43:45:43

2:35

0:00

» now

Monday Aug 31, 2015 #

Note

Scary - just read about Kim Smith and how she thought she had tendinitis but had actually ruptured her posterior tibial tendon. Sounds way too familiar.... And all the other things she went through, quite a story - she was running really well and then suddenly dropped off the radar - here's why

http://www.runnersworld.com/elite-runners/kim-smit...

8 AM

biking 15:00 [1]
shoes: bike - ridley x-fire

garden x 2

garden work 20:00 [1]

Sunday Aug 30, 2015 #

8 AM

running long 30:00 [2]
shoes: new balance 1500

borderline atheist back from church, just looking,wishing....
so muggy...

9 AM

running long 40:00 [2]
shoes: skechers gorun4

...I decided to jog around indoors for the rest of it, after about a half hour break.

Saturday Aug 29, 2015 #

7 AM

biking 40:00 [2]
shoes: bike - ridley x-fire

Y, Bayers, Joans

elliptical machines tempo 33:00

5 minute jog until a personal trainer complained that I might run somebody over - new one on me,( track closed because the floor refinished, air quality problem in Y in general) then 28 tempo on flat loop elliptical. Definitely not an easy workout.

8 AM

'weight' training 25:00 [1]

weight room potpourri

Friday Aug 28, 2015 #

6 AM

running drills 10:00 [1]
shoes: brooks cascadia

running 30:00
shoes: brooks cascadia

cool wet grass felt good on foot tendons

8 AM

biking 20:00 [2]
shoes: bike - ritchey breakaway

garden-pantry-forgot okra, garden-pantry-home

Thursday Aug 27, 2015 #

running tempo 1:19:00
shoes: new balance 1500

trying on shoes on rocky descent, warmup, 3.6 trail race at CSP which I can best characterize as a tempo run, since distance and terrain are beyond my race capaiblity right now. then a nice cool down up grotpeter, to office connector and back by the creek.

4 PM

biking 55:00
shoes: bike - ridley x-fire

to 44 to meet Bill, and then later from Bill's house home.
Got gassed by mosquito trucks in Webster on the way back. Pisses me off - I think people should have some say in whether they get gassed or not.

C • don't like that either 6

Wednesday Aug 26, 2015 #

7 AM

running warm up/down 10:00 [1]
shoes: adidas boston boost

yoga warm up/down 25:00 [1]

am routine + runners flex

3 PM

biking 35:00
shoes: bike - ridley x-fire

snippet from garden trip this am, and to gravel track and back w/ some extra thrown in

running warm up/down 15:00

shoe test on little eroded downhill on gravel track. Drills, jogging, then one build up in each shoe. Inconclusive, they all seemed basically ok. 2 pairs of road shoes, 2 pair of trail.

The old NB 101 seemed most likely candidate, but historically have left me limping. Would be fine for the flat smooth majority of tomorrow's race, question is can they get me thru the rocky, hilly half mile along and off the ridge without serious injury.

C • going with the o-rocs (cleats)... 1

Tuesday Aug 25, 2015 #

6 AM

running tempo 45:00
shoes: new balance 1500

1200 - 1000 - 800 @ 85%-90% mile pace w equal rest.
5:01 - mid range, 87%
4:04 - closer to 90%
3:14 - right at 90%

icing ankle as usual. NB 1500's are growing on me, slowly.

8 AM

biking 25:00 [2]
shoes: bike - ridley x-fire

garden pantry library garden

3 PM

running strength conditioning 15:00 [1]

abs

Monday Aug 24, 2015 #

5 AM

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

7 AM

garden work 15:00 [1]

9 AM

running drills warm up/down 10:00 [1]

biking 35:00
shoes: bike - ritchey breakaway

to garden, then on gravel to store, couple of short sprints each way, heavy pack on way back

5 PM

running strength conditioning 15:00

squats, single leg calf raises, 2 x 10 x stairs, pushups - pullup single set, light upper body pulses, flys, rows, scarecrow etc.

Sunday Aug 23, 2015 #

5 AM

running long 1:15:00 [2]
shoes: nike wildhorse 2

gravel track w headlamp, cemetery hills in civil twilight/mist

Saturday Aug 22, 2015 #

running warm up/down 15:00 [2]
shoes: new balance 1400 v3

running race 7:54 [5]
shoes: new balance 1400 v3

2k Strassenlauf road race in Highland Ill, w/ Bill H. Asked if race was gun time or chip time, and they said chip (turned out that was for the 5k) so waited till everybody was about a block or two down the road before starting. The idea was to let the kids lead the race. Thought it had thinned out, but still had to thread my way through a mass of semi-walkers, joggers strollers, kids stopping and starting, etc. Definitely slowed me down, as I wasn't clear of the crowd until 1/2 mile in.

So 6:22/mile pace. But it was fun and kind of an aha moment when I found out afterwards it was gun timed. On-line results gave me the time off my watch after I talked to them, but still did overall awards per the gun time - so some 14 year olds got my podium spot...and I guess that was my intention all along. Just bummed that it screwed up my time, but there'll be other races.

C • traffic 3

running intervals 10:00 [5]
shoes: new balance 1400 v3

6 x 200 @43 +/- on grass 15 minutes after race, w/ 90 seconds rest. Felt a little to good to run these. Big plus: foot tendons hurt, but not debilitating.

running strength conditioning 20:00 [2]

clean jerk type motion w light weight, 3-4 pullups, 10 lunges, 10 pushups, 10 air squats, 10 single leg calf raises

x3

Friday Aug 21, 2015 #

4 AM

walking 25:00 [1]

therapeutical

6 AM

yoga 10:00 [1]

Am routine

running drills 10:00 [1]
shoes: skechers gorun4

7 AM

running 35:00 [2]
shoes: skechers gorun4

2 strides in pocket park at end of street, then just little circles, then 2 mile starts. foot tendon bad.

8 AM

biking 20:00 [1]
shoes: bike - ridley x-fire

garden, pantry, hardware, garden

Thursday Aug 20, 2015 #

9 AM

running drills 10:00 [1]

flex/stretch

running tempo 40:00
shoes: adidas boston boost

to gravel track, 2 miles easy tempo @ 7:20. Hopefully not too much for the tendons, not too little for everything else.

5 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

garden x 2

garden work 15:00 [1]

too many skeeters

Wednesday Aug 19, 2015 #

biking 40:00 [2]
shoes: ridley xfire w trailer

errands

running strength conditioning 15:00 [1]

nike strength routine

biking 25:00 [2]
shoes: bike - ridley x-fire

Tuesday Aug 18, 2015 #

6 AM

running intervals 50:00
shoes: adidas boston boost

to track. barely got thru the workout w the max. rest and max. allowable time. Labored breathing and tired legs. Tibialis posterior (tendons that slide by inside of ankle from calf to sole of foot) inflamed and sore (edit: i guess its really the flexor digitorium longus, since i can feel pain at the attachment point under the foot). Need to cool it for the next few days for any chance at a decent race on saturday. doesn't matter what the program written for some 18 year old says:)

3 x 600 @ 2:23 2min. R (did most of an extra one in the begin, but had to throw it out)
3 min. R
3 x 600 @ 2:23 2min. R

8 AM

biking 15:00 [1]
shoes: bike - ridley x-fire

pantry

8 PM

running strength conditioning 10:00 [1]

Abs

Monday Aug 17, 2015 #

'weight' training 15:00 [1]

waiting for haircut, pullups, pushups, single leg

5 AM

yoga 15:00 [1]

running drills 10:00 [1]
shoes: nike wildhorse 2

standing and moving

6 AM

running 52:00
shoes: nike wildhorse 2

indoors warmup, then cemetery hills

8 AM

biking 30:00
shoes: bike - ridley x-fire

haircut, garden x3

9 AM

garden work 15:00 [1]

digging

Saturday Aug 15, 2015 #

8 AM

walking 25:00 [1]

in tower grove park, to and from bus

running tempo 43:30
shoes: adidas boston boost

Supposed to be a tempo run, decided to run in Walk a mile in my shoes 5k to benefit St. Patrick's Center for Homeless: good cause, some company and a measured distance. Had no intention of racing, and even thoughts of a stiff tempo pace evaporated very quickly. Averaged upper range of tempo pace, 7:35, very relaxed, slowed down as I went along. Very tired from week of hard training, paid for running the speedwork too fast yesterday...

5 PM

biking 20:00 [1]
shoes: bike - ridley x-fire

Friday Aug 14, 2015 #

5 AM

running drills 15:00 [1]
shoes: skechers gorun4

6 AM

running intervals 50:00
shoes: adidas adios boost

I love speedwork, but I keep going too fast which is not only stupid, since there is another hard workout tomorrow, but dangerous, since the achilles is activating warning sirens. All in all, glad that next speedwork is not til next Tues. 3-4 min recovery u.o.n.

400 range 84-91 actual 87 ok
300 range 63-68 actual 61 too fast
200 range 42-45 actual 40 too fast
400 range 84-91 actual 84 ok, fast end of range
200 range 42-45 actual 42 ok, fast end of range (1:30 rest)
300 range 63-68 actual 62 too fast
400 range 84-91 actual 84 ok, fast end of range

8 AM

biking 1:00:00 [2]
shoes: bike - ridley x-fire

track and back, then garden, pantry, Y, grocery

9 AM

'weight' training 30:00 [1]

weight routine at Y, mostly upper body, core and some weighted squats, lunges etc.

Thursday Aug 13, 2015 #

6 AM

running 30:00 [2]
shoes: new balance 1500

easy in cemetery. dropped couple of miles and strides, cost/benefit analysis i.e. i'm worn out.

7 AM

biking 20:00 [1]
shoes: bike - ridley x-fire

Wednesday Aug 12, 2015 #

running tempo 57:00
shoes: adidas adios boost

sloshy grass tempo, 4 laps around 3 pavilions. cool grass felt soothing, trash all over park (draw the line at used diapers) not so much. about 6:15 per lap includes time circling pavilion.

8 AM

biking 15:00 [1]
shoes: bike - ridley x-fire

9 AM

garden work 15:00 [1]

digging out poison ivy at J's.

4 PM

'weight' training 15:00 [1]

squat, sumo, plank, superman, light upper body - scarecrows, flys, bent over rows, etc

5 PM

yoga 15:00 [1]

am routine

Tuesday Aug 11, 2015 #

running intervals 45:00
shoes: adidas adios boost

400m TT: 1:13
splits, 36 something, 36 something
faster seems possible, and this was faster than i thought WAS possible.
in retrospect, maybe should have done a couple more 400's.

15min R

achilles very troublesome, so stayed w low end of reps.
5 x 200 w 3min rest, supposed to be 43.
rest seemed excessive, but given the achilles I used part of it for stretching.
all over the place, kept trying to slow it down, and distracted by the AT: 41, 42, 45, 42, 45

C • Be careful! 2

9 AM

garden work 15:00 [1]

2 PM

biking 15:00 [1]
shoes: bike - ridley x-fire

over to J's to carry books from 2nd flr to bsmt

6 PM

biking 30:00
shoes: bike - ridley x-fire

to track, later garden and pantry

running drills 20:00 [1]
shoes: adidas adios boost

flex and drills

Monday Aug 10, 2015 #

Note

whoa! this was supposed to be an easy day, kind of got away from me

5 AM

running drills 15:00 [1]
shoes: new balance 1500

6 AM

running 40:00 [2]
shoes: new balance 1500

warmup indoors, some easy cemetery hills, two 100's hard - which tweaked my achilles - may have to pass on these in the future.

9 AM

biking 40:00 [2]
shoes: bike - ridley x-fire

library, Y, garden

10 AM

'weight' training 25:00 [1]

at Y - med ball, lat pulls, press, pullup, leg presses, incline upper body raise forward and back, weighted lunges, standing row etc

11 AM

garden work 15:00 [1]

hoeing, weeding

Sunday Aug 9, 2015 #

Note

decided to go for total rest day, and pass on the long run to set things up properly for next week.

Saturday Aug 8, 2015 #

7 AM

biking 45:00 [2]
shoes: bike - ridley x-fire

to race site, via garden, back from race site, via library and garden

8 AM

running 31:35
shoes: new balance 1400 v3

includes 4am jog in vain hope that that would put me to sleep. Too little too late. Then short warmup, breathing rhythm cruise, and single 200m stride, before race.

And 6:35 tempo mile on race course about 12 minutes after race. Which reassured me that my race time wasn't out of this world. That and the fact it was timed by FF.

running race 5:44 [5]
shoes: new balance 1400 v3

Milk Donor Dash 1 mile road race in Maplewood. Loop course w essentially one big downhill and one big uphill.

After waking up at 12:30 am and never really getting back to sleep, I felt as awful as I have ever felt before a race. 20 minutes before the start, I was lying flat on my back, exhausted, whimpering 'why me'. It seemed like a dark night w no end in sight, but something told me its not about me, so I gritted my teeth, told myself 'at least I'm going to do the %$^& workout' and tried to get ready. I tried to remember the other workouts I had done when I hadn't slept well, and still finished them reasonably well.

Then when I started something kicked in. The race plan scrolled back up in my mind. "go out steady on the gradual uphill, accelerate as soon as it hits the flat, blast it on the downhill and then gut it out on the long uphill to the finish" and that's pretty much how it went. (start and finish at same elevation)

After the finish I noticed my watch hadn't started ( and the clock still showed the 5k time) so I asked the timer what my time was. After a few minutes, he said, 'how does 5:44 sound?' Well at first it sounded totally preposterous, but the more I thought about it the more sense it made. I have felt the new training program kicking in, Macklin was 5:52 and this was similar , (though unlike M. this had no net elevation loss), and the race plan executed. When it does that, I have my best races.

C • Race 5

Friday Aug 7, 2015 #

6 AM

running drills 15:00 [2]
shoes: skechers gorun4

running warm up/down 23:00 [2]
shoes: skechers gorun4

8 AM

biking 15:00 [1]
shoes: bike - ridley x-fire

pantry, garden

Thursday Aug 6, 2015 #

7 AM

running tempo 35:00
shoes: adidas boston boost

2 mile tempo pavilions loop in park. First loop was at 7 which seemed too fast, so i slowed it down to 7:20 for the next one...7:10 overall. Wish I had kept a more even pace, but I don't think too much damage was done.

4 PM

running strength conditioning 10:00 [1]

abs

Wednesday Aug 5, 2015 #

running drills 10:00 [1]

hip mobility

6 AM

yoga 15:00 [1]

am routine

10 AM

running warm up/down 23:00 [2]
shoes: adidas boston boost

into park, 2 x strides

4 PM

running strength conditioning 15:00 [1]

pushups, pullups, calf raises - x3, light upper body nike routine

Tuesday Aug 4, 2015 #

5 AM

running drills 15:00 [1]
shoes: skechers gorun4

6 AM

running intervals 40:00
shoes: adidas adios boost

to the park to run intervals on time. set watch on 30 sec timer so I wouldn't have to look at it. everything on grass, w some hills, certainly mile pace equivalent or faster. The down side of the ladder was challenging, since you're going from equal rest to half the rest.

30 sec hard, 30 sec rest
1 min hard, 1 min rest
2 min hard, 2 min rest
3 min hard, 2 min rest
2 min hard, 1 min rest
1 min hard, 30 sec rest
30 sec hard

felt good to push a bit, last speedwork 5 days ago!

8 AM

biking 25:00 [2]
shoes: ridley xfire w trailer

garden x 2, pantry, voting

10 AM

biking 40:00 [2]
shoes: ridley xfire w trailer

trader joes w metro

3 PM

biking 20:00 [2]
shoes: ridley xfire w trailer

pantry #2 - not surprisingly, there's a glut of tomatoes in the area, so pantry #1 said, give it to someone who needs it more.

C • glut 3

4 PM

running strength conditioning 10:00 [1]

abs

Monday Aug 3, 2015 #

5 AM

running strength conditioning 15:00 [1]

squats and sumo, planks w up and dn and rotation and pikes, superman w seal and flutter kicks, light weight upper body routine

6 AM

running drills 10:00 [1]
shoes: adidas boston boost

7 AM

running warm up/down 50:00
shoes: adidas boston boost

to park w 4 hill strides

8 AM

garden work 25:00 [1]

Sunday Aug 2, 2015 #

Note

Comparing the current US masters rankings for 55-69 in 800 and 1500:

No. of men ranked in top 15
(all above age groups and events combined):

St. Paul, Minnesota 36
St. Louis, Mo. 0

Great running scene, obviously!
Or is that all?
St. Louis EPA rank in ozone pollution, F. Particle pollution, FAIL
Minneapolis/St. Paul ozone pollution, B. Particle pollution, PASS

(Sort of kidding, a lot of it is just a scene that promotes reporting...a lot of unreported times would surpass those listed)

6 AM

running long 1:20:00 [2]
shoes: adidas boston boost

C Y run, smooth and easy, in deference to fatigue and air Q.

9 AM

running warm up/down 15:00 [1]
shoes: skechers gorun4

recovery jog inside

9 PM

yoga 20:00 [1]

am in the pm

Saturday Aug 1, 2015 #

running drills 10:00 [2]
shoes: new balance 1500

biking 15:00 [2]
shoes: bike - ridley x-fire

6 AM

running tempo 1:05:00
shoes: new balance 1500

Was looking forward to this early morning run w only the birds in the park as company, but it was a soggy morning and soggy run coming off the rest day. My mood was not improved when I saw that MSD had sprayed the blooming thistle along the River Des Peres, and my entire 3 mile tempo was going to be along the sprayed strip. About 7:20 pace.

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