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Training Log Archive: matzah ball

In the 31 days ending Dec 31, 2015:

activity

time

miles

running

25:08:07

biking

7:06:00

running strength conditioning

3:50:00

yoga

3:05:00

running drills

45:00

walking

35:00

yard work

20:00

Total

40:49:07

2:35

0:00

» now

Thursday Dec 31, 2015 #

8 AM

running warm up/down 20:00 [1]
shoes: NB ffZante

indoors w dynamic drills

11 PM

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

Wednesday Dec 30, 2015 #

8 AM

yoga 15:00 [1]

9 AM

running 15:00 [1]

cycling through some of my existing shoes to see which seem to be easiest on my metatarsalgia

C • how many pairs do you have?... 3

4 PM

walking warm up/down 15:00 [1]

running strength conditioning 20:00 [2]
shoes: adidas boston boost 2

the likes of jumprope, jumpjacks, dynamic lunges, squats, skips etc.

6 PM

running strength conditioning 10:00 [1]

single leg pt stuff

Tuesday Dec 29, 2015 #

6 AM

running intervals 1:10:00
shoes: new balance 1500

3 sets of 3 x 300 w 2R bet. intervals and 3R bet. sets
64,61,61
67, 66, 66
64, 64,65
struggled w these, feels like end of season. also slammed my shin and glute hard against metal bleachers when i jumped on them to do a warmup stretch, and shoes slid off. hands didnt thaw out until end of bus ride home, even tho I wore alpaca gloves covered w windblock mitts. the AP weather bar got it right, 33 degrees, feels like 24.

C • was this with the speedwork... 4

7 AM

running drills 10:00 [1]

flex/mobility drills: hurdles, one-legged moving balance

9 AM

biking 20:00 [2]
shoes: bike - ridley x-fire

pantry - last of the chard and kale. then bank.

11 AM

biking 20:00 [2]
shoes: bike - ridley x-fire

library - before it gets really cold

Monday Dec 28, 2015 #

7 AM

running 1:00:00
shoes: new life true grit 2

from Hon. Mrs. to metrostation and back home mostly on gravel track, cold rain. fingers and toes numbing up toward end. Strides.

Sunday Dec 27, 2015 #

7 AM

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

indoor warmup, drills

yoga 20:00 [1]

Saturday Dec 26, 2015 #

7 AM

running tempo 1:07:00
shoes: NB ffZante

Frostbite Series 2M in Forest Park. Terrible time, 13:56, barely broke 7 min/mile pace. Strides in park afterwards felt much better. Most people were about 15 sec per mile off their pace from last race...but I was almost 30 seconds off.

Felt very tight...didn't help that I kept feeling chilled even when warmly dressed inside the visitors center and it was raining pretty hard during the race. Probably paying the cumulative toll of holiday feasts and sleep disruption too. Plenty of warmup, maybe too much? Ah well, pretty sure its just an anomaly, will bounce back.

C • yes it was a slow day but I... 4

3 PM

running strength conditioning 35:00 [1]

Friday Dec 25, 2015 #

11 AM

running 55:00
shoes: new life true grit 2

chubb loop w sis. warmup drills and strides. walk lots of uphill. beautiful weather and trail.

Thursday Dec 24, 2015 #

7 AM

yoga 10:00 [1]

8 AM

running warm up/down 10:00 [1]
shoes: skechers gorun4

2 PM

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

w buses to ancestral castle

Wednesday Dec 23, 2015 #

11 AM

running tempo 1:15:00
shoes: adidas boston boost 2

to track after thunderstorms passed, 5 x 1000 @ 7:20 ish (4:30-4:35) w 2 min jog. started a 6th one but misread time and thought it was too slow to go on. alternate direction took me in heavy deflected wind from building. Tired before and during, but felt surprisingly good after I got home.

C • looks like you got in two s... 2

Tuesday Dec 22, 2015 #

6 AM

running intervals 50:00
shoes: NB ffZante

speedwork group. 3 sets of 600, 2R, 200 w 3R between sets

brutal to jump into these after such a pleasant jog over.
2:05 total (84 at the 400) then 37
2:07 (85) then 39
2:09 (86) then 41

then on the way to Metro station had a conversation w a nice security guard and city policeman about why i ran over the tracks to get to the station. Apparently its not the thing to do. Did not even try to explain 'its the shortest route' and 'the backstreets are more pedestrian friendly'. Just stuck with 'I'm sorry, I didn't know any better, and I won't do it again'. When he asked where I was coming from, I said workout on SLU track and he looked down at my legs and running shoes, obviously convinced. Finally a chance to 'let my legs do the talking'!

C • Nice workout 4

7 AM

running strength conditioning 15:00 [1]

hurdle mobility 5 variants, walking lunges, jump forward-jump up, inchworms w pushups, sideways squat walk

2 PM

running warm up/down 40:00
shoes: adidas boston boost 2

sun was out, legs a bit tight and the feel good run from the bus stop to the track too short, so a shakeout run seemed in order. wilmore park and gravel track to chippewa, about 7:45/8 min pace

3 PM

biking 25:00 [1]
shoes: bike - ridley x-fire

relaxing spin to food pantry. one more opportunity to soak up these rays. great day.

Monday Dec 21, 2015 #

7 AM

running 40:00 [3]
shoes: skechers gorun4

warmup, then to wilmore for loop around lake in beautiful skyscape of squalls, scudding light clouds and patches of free sky. drills and strides.

10 AM

yoga 30:00 [1]

some before run, bunch of stuff after.

3 PM

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

misc. short trips

Sunday Dec 20, 2015 #

7 AM

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

warmup w drills

9 AM

running 1:15:00
shoes: adidas boston boost 2

recplex, lots of rollers

Saturday Dec 19, 2015 #

Note

keep rolling back my plans...maybe i just need a couple of days off.

11 AM

biking 10:00 [1]
shoes: bike - ridley x-fire

to garden to take sheets off chard

Friday Dec 18, 2015 #

6 AM

running 25:00 [2]
shoes: NB ffZante

indoors w drills, 5 stairs

yoga 25:00 [1]

Thursday Dec 17, 2015 #

9 AM

running tempo 1:00:00
shoes: adidas boston boost 2

40 min tempo on gravel track. slow start into the north wind, and muscles felt stiff, 7:35 mile, but then speeded up to 7:15-7:20 w good arm action.

3 PM

biking 30:00 [2]
shoes: bike - ridley x-fire

garden, to cover chard w sheets, and grocery store.

4 PM

running strength conditioning 15:00 [1]

nike, kind of mindless since I've watched this so many times, but helps me get thru it.

Wednesday Dec 16, 2015 #

3 AM

walking warm up/down 20:00 [1]
shoes: skechers gorun4

maybe these midnight sessions let me sneak some more training into recovery

running warm up/down 25:00 [2]
shoes: skechers gorun4

indoor drills, some quick starts

10 AM

biking 1:00:00
shoes: ridley xfire w trailer

lots of great vegetables left at city greens thanks to our extended season. heavy trailer on way back.

3 PM

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

printers

Tuesday Dec 15, 2015 #

6 AM

running intervals 1:25:00
shoes: NB ffZante

warmup, then from bus stop to SLU track for speedwork group, back to bus stop by MoBo.
strides, 2 x 30,50,70
6 x 400 w 3-4 R
1:23, 1:24, 1:23, 1:23, 1:24, 1:26

C • what speed work group? 8

7 AM

running strength conditioning 15:00 [2]

hurdle mobility, lunges, sideways squats, forward-forward-up jumps, sideways pushups

4 PM

running strength conditioning 10:00 [1]

some shoulder girdle stuff and single leg balance

Monday Dec 14, 2015 #

6 AM

yoga 20:00 [1]

9 AM

running warm up/down 40:00
shoes: new life true grit 2

early warmup for yoga, then a loop around wilmore lake just as the clouds blew by and the sun came out. drills and strides.

Sunday Dec 13, 2015 #

6 AM

running long 1:15:00 [2]
shoes: adidas boston boost 2

in warm light rain to recplex for water and back. hit the sinkholes in Carondolet Park and cemetery hills. cartilage in knee painful at start, but did a couple of deep knee bends and that seemed to help everything fall in place. good run, relaxed, but shoulder started to hurt at end - arm circles helped.

Saturday Dec 12, 2015 #

Event: Pere Marquette Trail Run

8 AM

running warm up/down 1:00:00
shoes: new balance 1400 v3

mainly, w pack, across forest park to and from various bus stops on the periphery as well as race warmup and strides

running race 12:07 [5]
shoes: new balance 1400 v3

frostbite 3k. positive workout, kept at a consistent 6:30 pace, mile split and overall also. The nb 1400 were my favorite race shoes, but may have to put out to 'pasture', pavement feels hard.

4 PM

running strength conditioning 30:00 [1]

jumprope 30 sec warmup, run up stairs x10 pullups 2 x 4,
burpees 3 x 15, pushups 2 x 10, jumping jacks 3 x 30, nike light weight shoulder and deltoid, nike planks, squats, sumos, supermen

Friday Dec 11, 2015 #

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

short movie nite

C • There's a night for short movies? 7

6 AM

running warm up/down 20:00 [2]
shoes: NB ffZante

warmup w drills

running drills 10:00 [1]

flex

9 AM

biking 30:00 [1]
shoes: bike - ridley x-fire

garden, pantry, printers x 2

11 AM

running warm up/down 30:00 [2]
shoes: NB ffZante

to park, steady w/ some strides top and bottom

Thursday Dec 10, 2015 #

6 AM

yoga warm up/down 20:00 [1]

Wednesday Dec 9, 2015 #

11 AM

running intervals 54:00
shoes: new balance 1500

3 x 3 pavilions @ wilmore w 1 min. rest. maybe faster than i should have but warm sun was shining.
5:43,, 5:41, 5:41

Tuesday Dec 8, 2015 #

7 AM

running intervals 50:00
shoes: NB ffZante

ran to and from SLU outdoor track from bus stop at tower grove and folsom. (fast back to meet bus time)
first, 2 x 30, 2 x 50, 2 x 70 strides.
then 2 sets of 200-200-400 w 200 jog
42, 45, 1:23, 3R
43, 46, 1:27

running drills 10:00 [1]

hurdle mobility

11 AM

biking 36:00
shoes: bike - ridley x-fire

errands

4 PM

running strength conditioning 20:00 [1]

mostly upper body, some single leg

Monday Dec 7, 2015 #

6 AM

yoga 30:00 [1]

4 PM

running warm up/down 25:00 [2]
shoes: skechers gorun4

drills and strides in yard

Sunday Dec 6, 2015 #

11 AM

running 1:10:00 [3]
shoes: adidas boston boost 2

to rec plex for water

Saturday Dec 5, 2015 #

3 AM

running warm up/down 30:00
shoes: NB ffZante

indoors w drills

9 AM

running 50:00
shoes: NB ffZante

Supposed to pace my friend in a 3k time trial @ 6:42 pace, but either there was something wrong w our timing or pace or course map, but I had 6:10 (?!) for the first mile (inadvertently pulling away from him towards the end of the first mile). By the time he caught up to me, it was in the 6:35 range, then we slowed down considerably and I made a point of staying just in front of him. I think we came in under 6:50 pace, but not certain how accurate the course map was. Technically a total bust, not enough reliable info, but probably a fine near-race pace workout. And yet another lesson in not going out too fast.

4 PM

running strength conditioning 35:00 [1]

nike, pt single leg, mountain climbers,ice skaters, walking squat plank w arm raise

Friday Dec 4, 2015 #

6 AM

running warm up/down 10:00 [1]
shoes: NB ffZante

yoga 15:00 [1]

10 AM

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

to pt w busses, tj, and back home from metro w hefty pack

3 PM

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

yard work 20:00 [1]

leaf raking

Thursday Dec 3, 2015 #

11 AM

running 50:00
shoes: new balance 1500

Curious chapter out of old man chronicles: Started warmup jog, and ball of left foot hurt immensely. But when I mindfully slowed down to a walk, it calmed down considerably. I think some string might have been twisted there and then got untwisted, but I did have to be open to the possibility in order to recover.

Everything slow, but just one foot and then the other. Got to track and did first 800, no way i was hitting 3:08 (theoretical I pace), even so 3:29 seemed mighty slow. But the 300 was fine at 1:06 so I continued and was rewarded by consistent times that told me I was putting in the right effort for the circumstances.

3 sets of 800 @ 'T/I' pace, 1 min jog to track marking, 300 @ R pace, 3 min R

3:29, 1:06
3:21, 1:06
3:21, 1:06

Wednesday Dec 2, 2015 #

7 AM

running 50:00 [2]
shoes: NB ffZante

indoors warmup, then great outdoors run. Told someone I was running 50 miles a week, decided I better true up my word. Hopefully the break was enough - no achilles or forefoot pain, at any rate. Just laps on grass and tree floor around the lakes at Wilmore Park with a few geese and the early morning sun. Sometimes the simple things are best - grateful.

4 PM

biking 15:00 [1]

return video, cover chard for frosty couple of nights coming up.

Tuesday Dec 1, 2015 #

6 AM

running warm up/down 15:00 [1]
shoes: NB ffZante

indoors w drills - to see how l achilles and ball of r foot are

running drills 15:00 [1]

flex/pt

10 AM

running tempo 1:00:00
shoes: new life true grit 2

I needed this run more than my achilles and ball of foot needed rest (i hope anyway). Tempo run on gravel track, started @7:30 for first half mile, rest was 7:20 pace. 445 and sunny. Great run.

Translates to a 45:45 min 10k. Not too shabby for a tempo run. Maybe I'm giving up on distance too easily.

2 PM

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

errands - run store, library, target

4 PM

running strength conditioning 25:00 [1]

rw nike strength, pt, pushups, resistance

7 PM

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

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