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Training Log Archive: matzah ball

In the 31 days ending Jan 31, 2016:

activity

time

miles

running

19:47:49

biking

5:58:00

walking

4:00:00

running strength conditioning

3:29:00

yoga

2:25:00

elliptical machines

53:00

running drills

45:00

snow shoveling

20:00

crazy dancing

15:00

Total

37:52:49

averages - sleep:11 weight:143lbs

2:10

0:00

» now

Sunday Jan 31, 2016 #

6 AM

walking warm up/down 20:00 [1]
shoes: nb 908

running warm up/down 20:00 [1]
shoes: nb 908

w drills

12 PM

running long 1:20:00
shoes: adidas boston boost

what is it? 66 degrees? birds and buds are not the only one affected by the unseasonal heat. wilmore, home for water, recplex, back. 95% grass. nice steady-state run.
had stashed a water bottle in a small tree - not that obvious. when I came back from that loop it was gone. Then I saw it on the gravel track about 20 meters away....and it was empty! Somebody found it, drank it and threw it over there. Must have been really thirsty.

Saturday Jan 30, 2016 #

11 AM

running warm up/down 47:00
shoes: adidas adios boost

to track and back, strides, and 2 x 200 w/ 2R @43, 44

running race 2:49 [5]
shoes: adidas adios boost

800M TT on track. 58 degrees, w/9mph east wind. I felt ok, given my high anxiety and self-doubt prior. Felt like I really could have gone faster esp. in the middle 2 - 200's, and hit the 2:45 goal.

39.78, 43.35, 43.72, 42.37

C • 800M TT 20

4 PM

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

local errrands

7 PM

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

movietime. a storm in a teacup. 1938.

Friday Jan 29, 2016 #

4 PM

running warm up/down 25:00 [2]
shoes: NB ffZante

around ponds in park, w drills

Thursday Jan 28, 2016 #

3 AM

running warm up/down 25:00 [1]
shoes: nb 908

2 PM

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

errand

3 PM

running strength conditioning 10:00 [1]

waiting at the license place

7 PM

crazy dancing 15:00 [1]

Not so crazy really. Sort of a Tai Chi of Motown.

Wednesday Jan 27, 2016 #

6 AM

running 37:00
shoes: adidas adios boost

fatigue from square one...these were awful. 8 x 400 w 'full lap' rest which i ended up spending minimally walking/jogging w no energy.
87, 92 ,87, 86, 84, 83, 88, 90

C • wow, that is a serous worko... 18

7 AM

running strength conditioning 12:00 [1]

hurdle mobility, squat/lunge, sideways pushup, jump...felt tired during these too

Tuesday Jan 26, 2016 #

11 AM

running 45:00
shoes: nb 908

circles inside, circles around the house, around the block and ventured into the pocket park but wind blew me right back.

running drills 10:00 [1]

stationary warmup and cooldown, hurdle mobility

Monday Jan 25, 2016 #

Note

on the elliptical intervals the other day my heart rate started at around 130, (according to the grip sensor data) and topped out around 140. My legs were burning and each interval became progressively harder, but this heartrate doesnt seem very high. Anybody know what it means?

C • probably need to use the sa... 16

6 AM

yoga 20:00 [1]

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

2 PM

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

shopping. well, that answers one question.

Sunday Jan 24, 2016 #

Note
slept:11.0 weight:143lbs

good nights catchup after yesterdays shortfall (7) - generally need 9-10 to function well. and g back to pre-christmas levels. ready to runble.

1 PM

running hills 1:20:00
shoes: new life true grit 2

Ultra-Trail du Green Roque...the Rez to the Road and back. Sandwiched w one steep hill after another w/ a bit of rolling as filling.

Saturday Jan 23, 2016 #

7 AM

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

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

indoor w drills

9 AM

elliptical machines intervals 23:00 [4]

4 x 5:00 w/ 1 min walk rest. certainly a good cardio workout, but by legs hurt enough to be distracting. this machine had a different motion that stressed unused muscle, had to kind of lean forward and forgo any semblance of running motion.

In the basement of the sunset hills rec center, the view thru the window walls to the snowy woods had a strong resemblance in my mind to the view from the babler meet headquarters into the woods. would much rather have been outside in the woods, but physiologically i guess i got done what i needed to do.

10 AM

running warm up/down 10:00 [2]

potpurri of cooldown, walk, jog and some 30 second intervals on bike

running strength conditioning 20:00 [1]

incline situps and upper torso lift ups mainly, w a little medecine ball and pullup thrown in

Friday Jan 22, 2016 #

2 AM

walking 40:00 [1]

therapeutic pacing - ankle ligaments

9 AM

walking 20:00 [1]

more walking. likely will miss fb and babler tomorrow, prob. best to avoid road pounding and slip/sliding on cross country terrain. knees and ankles need more rest. might try for a long run Sunday - need a trail thats interesting (i,e, not Katy), not too soggy, and not too technical...?

C • we'll miss you at FB #4 tom... 2

3 PM

biking 38:00 [2]
shoes: bike - ritchey breakaway

snow bike thru wilmore. best way to appreciate the speed and grace of geese in flight is when they fly in front of you at right angles. then gravel track, very smooth since all the potholes are filled in, and back thru park. wished for longer, but toes starting to freeze.

4 PM

running strength conditioning 25:00 [1]

dynamic light upper body, squats, sumo, planks, superman...2 x pushups, and Romanian dead lifts, squats w 60#

Thursday Jan 21, 2016 #

7 AM

yoga 20:00 [1]

9 AM

walking 30:00 [1]

body and soul pacing

Wednesday Jan 20, 2016 #

6 AM

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

12 laps warmup on 215+/- indoors track, then 2 laps w 1 long side stride

4 sets of 4 laps, 1 set strides on short sides, 3 sets strides on long sides = 32 strides - pretty much did these at mile race pace

w/ 2 min ab work between sets - bugs, side planks, rows, runners, front planks alt. legs (?its kind of a blur!)

then I felt like I should do something longer than a stride to help connect the dots, so 4 x 215m w/ right turns: 39, 42, 43, 38. the 38 translates to a 35 sec. 200, so flying - the indoor turns dont seem to hurt me. Looking forward to running on a regular indoor 200 oval w banked turns!

10 min cooldown later at home.

C • this was the Bradley workou... 2

7 AM

running strength conditioning 10:00 [1]

9 AM

snow shoveling 20:00 [1]

perfect day for an easy cooldown strength workout - mostly more core.

Tuesday Jan 19, 2016 #

11 AM

running 54:00 [2]
shoes: new life true grit 2

cliff cave, nothing like a trail run.

Monday Jan 18, 2016 #

6 AM

yoga 15:00 [1]

12 PM

running 10:00 [2]

elliptical machines 30:00 [3]

Sunday Jan 17, 2016 #

Note

knee alert - switch to bike tommorrow.

8 AM

running 55:00 [3]
shoes: nb 908

indoors warmup, then parks to recplex. kind of a hard charging run, to stay warm and get back sooner. 8 degree windchilll.

C • whoa, 8am run in the cold .... 4

4 PM

running strength conditioning 15:00 [1]

Saturday Jan 16, 2016 #

3 PM

running 40:00 [3]
shoes: nb 908

loops at wilmore

Friday Jan 15, 2016 #

4 AM

walking 25:00 [3]

insomniac pacing

1 PM

running tempo 52:00
shoes: adidas adios boost

progressive tempo/race pace run.

started easy to track, then a little harder, 4 laps ( roughly 426m in lane 4 of 405m track) ending in 2:09 laps,
then 5 laps @ 1:56
then 4 laps @ 1:50

EDIT Yesterdays (weird) mental confusion aside, i re-did the 400 meter conversion and seem to have been running 7:18??? and 6:52?? the last 9 laps, which is light years slower than where i wanted to be...bizarre...

But given the stiff west wind and the sleep dep of the last couple of days, I'm ok with it whatever it was! I know my legs were crashing on the last lap...regretted pullling out, but didn't want to ruin the next couple days of running either. Time to move on. And hopefully get back to normal sleep.

5 PM

running strength conditioning 15:00 [1]

Thursday Jan 14, 2016 #

8 AM

running 1:05:00
shoes: nb 908

indoor warmup and drill, then thru parks to recplex and ending up at car rental

Wednesday Jan 13, 2016 #

6 AM

yoga 20:00 [1]

yoga and running stretches

7 AM

running warm up/down 10:00 [1]
shoes: nb 908

Tuesday Jan 12, 2016 #

8 AM

running warm up/down 30:00
shoes: nb 908

easy warmup before/to bus, then from bus from near recplex thru parks and cemeteries, not so easy, 23 degrees, big hedwind and pack w shoes, clothes, etc.

running drills warm up/down 15:00 [1]

running warm up/down 15:00 [2]
shoes: adidas adios boost

indoors track at SLU 230+/- m 8 times to warm up, 1 stride and 4 times to cool down. facility is nice but tight corners make challenging tangent turns.

C • where is the SLU indoor tra... 19

running intervals 20:00 [4]
shoes: adidas adios boost

3 x (4 laps w/ 2 x 70? meter stride ea lap) w/ 4 min ab session bet ea set.
so 24 strides at hard to medium/hard. counting slow jog recovery as part of intensity...never actually recovered completely from these until done

C • what is a "4 min ab se... 22

running strength conditioning 12:00 [1]

1 min x 4 ab exercises between and after stride sets

Monday Jan 11, 2016 #

7 AM

yoga 25:00 [1]

2 PM

running 40:00
shoes: nb 908

warmup, moving drills, streets and 1 lap of lake in park, 4 strides. Felt pretty tired.

Sunday Jan 10, 2016 #

8 AM

running drills 10:00 [1]

12 PM

running 1:25:00 [2]
shoes: nb 908

indoors warmup earlier, then some drills, then to rec-plex halls for water and food break, and back via parks and cemetery.

15 degrees, warm t-shirt, patagonia zip tee and cycling windbreaker was a little too warm, but glad I had the balaclava which i would flip up when heading into the northwest wind, and not a peep out of the hands inside alpaca wool gloves, and OR alpine overgloves.

bringing some over cushioned shoes online in the hope it well help w metatarsals. Felt a little stiff and slap-happy, but will break in better.

8 PM

running strength conditioning 35:00 [1]

single leg squat, running motion cycling, side/back leg extensions, dynamic squat, sumo, bridges, plank, superman routine, 1 x upper body toning, 2 x 10 pushups, some weighted (w 2 30# dumbbells) squats, romanian dead lifts, modified power clean, and farmer walk.

Saturday Jan 9, 2016 #

8 AM

running tempo 35:00 [3]
shoes: adidas boston boost 2

Jogged this Frostbite 5k, 7:20 pace, had neither legs nor ambition to go faster in the cold rain, still good enough for the age group. Time includes minimal warmup, running across the park from bus. Got a much appreciated ride back from the billh family.

7 PM

biking 20:00 [1]
shoes: bike - ritchey breakaway

movie nite - 20 degrees and 22 mph wind gusting to 32, but well bundled up.

Friday Jan 8, 2016 #

7 AM

running drills 10:00 [1]

warming up drill, hurdle mobility

running warm up/down 35:00
shoes: brooks cascadia

indoors warmup, then drills on way to park, 4 strides in park. lungs tired, may have got an evil snootful of dust trying to track down my resident mouse king.

3 PM

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

local errands

Thursday Jan 7, 2016 #

10 AM

running 1:00:00
shoes: NB ffZante

redefining 'easy' run, shooting for upper end of 7:25-7:45 range...to recplex and back, 4 x 20 seconds hill sprints.

C • Thats easy 2

4 PM

running strength conditioning 25:00 [1]

2 x upper body toning, 2 x 10 pushups, 2 x 10 triceps press, then squat/bridges/plank/superman

Wednesday Jan 6, 2016 #

6 AM

yoga 25:00 [1]

4 PM

biking 45:00
shoes: bike - ritchey breakaway

some errands, and then to the park cuz I felt i just needed some more time in the sky w the sunset

Tuesday Jan 5, 2016 #

11 AM

biking 15:00 [1]
shoes: bike - ritchey breakaway

site downtown, w buses

3 PM

running 1:00:00
shoes: NB ffZante

missed speed group because various twinges needed watching and too early and too cold to be able to effectively warm up and monitor. So ran to BD track later and did workout.

4:02 - 1000 @ 6:29 w 2R
4:03
4:01
3 min R
39,39,39 - 200 w 2R

Monday Jan 4, 2016 #

8 AM

running warm up/down 20:00
shoes: NB ffZante

Sunday Jan 3, 2016 #

7 AM

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

indoor w drills

3 PM

biking 50:00
shoes: bike - ritchey breakaway

nice steady state ride on mostly grass, sometimes of necessity, to check drainage channel flooding south where sandbags put in, the back to gravel track and to metro station and back, finish on grass thru park and back streets.

4 PM

running strength conditioning 15:00 [1]

dynamic squat, plank, superman routine, some weighted squats, romanian dead lifts and farmer walk w 2 30# dumbells (looks like I'm finding uses for these after all)

Saturday Jan 2, 2016 #

7 AM

yoga 20:00 [1]

10 AM

biking 1:10:00 [2]
shoes: bike - ridley x-fire

to fathers house and back via roads

Friday Jan 1, 2016 #

7 AM

walking 45:00 [1]
shoes: NB ffZante

meditative pacing, seeing how the foot holds up with walking. ok.

C • is the metatarsalgia focuse... 2

3 PM

walking 45:00 [1]
shoes: NB ffZante

to drugstore thru park - nice, 42 and sunny

4 PM

running strength conditioning 15:00 [1]

mostly upper body, twice through the nike routine which in spite of using negligible weight produces an impressive burn in the deltoids and shoulders. did a few 'power cleans' and 'romanian lifts' w the heavier dumbbells, pushups, and attempted some fingertip pullups...but the 4-5 pounds I've put on in the last few weeks make those really hard.

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