Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Jul 31, 2016:

activity

time

miles

running

19:20:00

biking

10:25:00

walking

3:40:00

running strength conditioning

2:30:00

yoga

2:05:00

garden work

1:55:00

rock climbing

1:50:00

hiking

40:00

running drills

30:00

elliptical machines

22:00

Total

43:17:00

2:40

0:00

» now

Sunday Jul 31, 2016 #

6 AM

running 2:00:00
shoes: nike wildhorse 2

chubb trail fr lone elk, using short cuts since i needed each leg to be about an hour. Feeling tired and not strong the first hour so i knew it was not going to be a joyfest. a bit of poking around looking at the possibilities of jumping fr the tracks to the trail at various pts. 5 minute brk at water pump in west tyson. couple of walking break toward end, one to pick up dropped strap fr running pack. didn't look carefully enough because I didnt get the other buckle.

Chatted quite amiably w man w doberman at west tyson, 'this dog is very friendly, he would never hurt anyone' how a dog had bitten me just after somebody told me that etc. how the ranger told me they had had a lot of unleashed dog complaints - just providing information, not being chiding or argumentative at all.

I am probably more in tune with dogs need to run than 99.9% of the population but when somebody's parting words, delivered w body half turned and eyes averted, are 'I don't care if they fine me, I'll just go ahead and pay it,' I think they are missing the point. Its not about them, its about how it feels to have an unknown dog run up at you at full speed, and never being quite certain what they are going to do. repeated 'have a good day' twice in a bright cheerful voice, no answer:)

3 PM

running strength conditioning 40:00 [1]

Side lunges 20 ea side
front lunges 10 ea side
back lunges 10 each side
squats 10
explosive squats 10
bridges - dbl leg -hold, 10 dips, single leg - hold, 10 dips, swing leg, 5 ea
side planks (both sides), hold, 10 ea - dips, 45 deg dips, 45 deg twists, arm reach twists
front planks, hold, 10 ea - forward slide, circle right, circle left, pikes
superman, hold, 10 ea -lifts,flutter kick, seal kick
pushups - 10 x 3
wall w's w 2# wts, up, forward - 5 ea x 3
mountain climbers 10 x 3
light upper body w/ 2# - all w/ 5 reps arms turned forward,side, back all x 2
-side arm raises
-v arm raises
-forward arm raises
-around the worlds
-shoulder press
-scarecrows
-flys
-pulses
-bent over rows

Saturday Jul 30, 2016 #

5 AM

running 52:00
shoes: adidas boston boost 2

cliff cave trails, super slow start, 6 strides at end

8 AM

garden work 15:00 [1]

Friday Jul 29, 2016 #

8 AM

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

garden/pantry

Thursday Jul 28, 2016 #

6 AM

running 1:08:00
shoes: adidas takumi sen boost

to wilmore (78t, 85rh) for 3 pavilions, but somebody was using pavilion #1 for a shelter, so I moved behind the hill to the picnic table by the disc golf tee. No downhill at start, then a shorter uphill w/ a downhill to finish, but pretty comparable.
7 x 1400+/- xc. 1R between intervals.
5:41, 5:48, 5:42, 5:37, 5:41, 5:44, 5:45
last 2 were getting pretty labored. shoes a bit light for training, maybe too low a drop. Achilles, and blast from the past: plantar, flared up.

7 AM

running strength conditioning 5:00 [1]

hip mobility

8 AM

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

garden

garden work 10:00 [1]

weeding - some plank moves in there

3 PM

rock climbing 50:00 [1]

So-ill climbing wall, about half time logged again. Routes there seemed easier than upper limits, probably partly because my climbing mojo is coming back, but also more thoughtful, more like climbing outside than a power gymnastic melange. No dihedral or delicate slab however.

Wednesday Jul 27, 2016 #

5 AM

yoga 20:00 [1]

running 25:00 [2]
shoes: skechers go run 4 - 2

pocket park, strides, 79t-85rh

3 PM

walking 15:00 [1]
shoes: NB ffZante

Tuesday Jul 26, 2016 #

5 AM

running 54:00 [2]
shoes: adidas boston boost 2

just as hot and humid as always, but the promise of cooling in the next few days and the realization that I just have to get out there, and not think about it, carried me through. cliff cave trails, strides.

8 AM

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

garden/pantry

2 PM

running strength conditioning 45:00 [1]

Side lunges 20 ea side
front lunges 10 ea side
back lunges 10 each side
squats 10
explosive squats 10
bridges - dbl leg -hold, 10 dips, single leg - hold, 10 dips, swing leg, 5 ea
side planks (both sides), hold, 10 ea - dips, 45 deg dips, 45 deg twists, arm reach twists
front planks, hold, 10 ea - forward slide, circle right, circle left, pikes
superman, hold, 10 ea -lifts,flutter kick, seal kick
pushups - 10 x 3
wall w's w 2# wts, up, forward - 5 ea x 3
mountain climbers 10 x 3
light upper body w/ 2# - all w/ 5 reps arms turned forward,side, back all x 2
side arm raises
v arm raises
forward arm raises
around the worlds
shoulder press
scarecrows
flys
pulses
bent over rows

Monday Jul 25, 2016 #

Note

another significant trough I guess. no energy to the extreme. I could check into the nursing home during these interludes and feel right at home.

C • I hear you 2

6 AM

running 56:00 [2]
shoes: skechers go run 4 - 2

road/hard path/gravel track to metro station and back

10 AM

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

garden

Sunday Jul 24, 2016 #

Note

got up at 5:30, got ready to run, changed mind, got ready to bike, changed mind, went back to bed.

3 PM

walking warm up/down 20:00 [1]

running 15:00 [1]
shoes: NB ffZante

Saturday Jul 23, 2016 #

6 AM

running 32:00 [2]
shoes: NB ffZante

That was awful. Hereby posit the effects of heat and humidity are cumulative. Started for recplex, but turned before half and looped thru cemetery/wilmore to get back.

7 AM

walking warm up/down 10:00 [1]

walk/hip mobility cooldown

Friday Jul 22, 2016 #

6 AM

yoga 25:00 [1]

8 AM

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

garden/pantry

3 PM

running 15:00 [3]
shoes: NB ffZante

indoor/outdoor warmup w drills

Thursday Jul 21, 2016 #

7 AM

running drills 10:00 [1]

running intervals 53:00
shoes: adios boost 2

to indoors track in JB park recplex as a break from the weather.
150m track for all intents and purposes, if you factor in the 2 hard curves and tangents.

continuous progressive 600's @ 'tempo' 2:41(7:08), 2:38 (7:00), 2:33 (6:50), 2:27 (6:34) then 8R
150's with 1:15R - 28, 27 high, 27 high, 28 then 8R
150 TT to try to break 26.......25:38!

good speed for a squirrel cage
(but some animals thrive on squirrel cages)

Wednesday Jul 20, 2016 #

6 AM

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

for some reason it seemed pleasant out this morning, maybe the 9 mph east breeze. river casino, JB, grants trail loop.

4 PM

running warm up/down 15:00 [1]

indoors w drills

Tuesday Jul 19, 2016 #

rock climbing 1:00:00 [1]

jury was dismissed, so I stopped by the climbing gym for the first time in a long time. felt the burn pretty soon, but was pleasantly surprised I could keep going after a fashion.

5 AM

running 54:00

could it get any more hot and humid. recplex, thru parks, but stayed on road a bit for conditioning.

6 AM

running drills 10:00 [1]

hip mobility

7 AM

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

garden harvest/pantry

Monday Jul 18, 2016 #

walking 35:00 [1]

to and from garage, short stair run, pacing, waiting for jury selection

9 AM

yoga 20:00 [1]

waiting for jury selection

Sunday Jul 17, 2016 #

5 AM

running 1:35:00
shoes: adidas boston boost 2

rockwoods rez - warmup on rock quarry from north end, then out and back on green rock to edge of 'plateau'

C • plateau?? 2

C • I have one run session befo... 9

7 AM

running 29:00
shoes: nike wildhorse 2

after cooling feet in stream, changing shoes, etc. Lime kiln trail out and back from south end up hill to rolling to level ridge and back

Saturday Jul 16, 2016 #

Note

hmmm, it 'feels' like I'm running a lot, the numbers say otherwise...

5 AM

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

al foster for unfulfilled tempo intention, w numerous short side trips. Bluff view trail next to rock hollow paved path looks like a good one. Starting to get crowded as i got back near trailhead.

5 PM

walking 15:00 [1]

yoga 15:00 [1]

Friday Jul 15, 2016 #

6 AM

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

minimal 3 laps around wilmore.

8 AM

biking 25:00
shoes: bike - ridley x-fire

garden, pantry, library, garden

4 PM

running 15:00 [2]
shoes: NB ffZante

warmup w drills

Thursday Jul 14, 2016 #

5 AM

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

cliff cave trails. had to break out headlamp, forgetting that dawn seems to already be at least 1/2 hour later than a few weeks ago. (though I looked it up and its really only 12 minutes later - mind must be playing tricks on me).

lots of surges, tempo sections of several minutes, and strides. 'whatever i feel like' fun running

Wednesday Jul 13, 2016 #

Note

141# at recplex scale, thought i had been fattening up. one thing I dont have to worry about I guess. this ennui is another thing. hope the forecast cooling takes place!

6 AM

elliptical machines 22:00 [2]

hot and humid again, and I guess I ran harder than I thought yesterday. So decided to check out new recplex in JB, interesting design architecturally in the natural setting, but a little skimpy on equipment. The real draw here is going to be the track. 11 laps to the mile, but a lot of it is gradual curve, only one obtuse angle but w a large radius. great for 140m sprints.

7 AM

running strength conditioning 15:00 [1]

2 sets pullups, inclined sit ups, inclined torso lifts

9 AM

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

garden +

3 PM

running 20:00
shoes: skechers go run 4 - 2

warmup and drill routine, in front yard till storm front chased me indoors

Tuesday Jul 12, 2016 #

5 AM

running 47:00 [2]
shoes: adidas boston boost 2

cliff cave trail run. 77 degrees, 88% humidity. running a few minutes late, but traffic unusually heavy for so early in the morning. do people go to work earlier on a tuesday?

C • traffic 4

8 AM

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

garden/pantry

3 PM

running strength conditioning 25:00 [1]

hurdles, planks, pushup, w's, supers, bridges, upper x 2

Monday Jul 11, 2016 #

Note
(rest day)

traaaaashed

9 AM

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

garden, library, grocery.

Sunday Jul 10, 2016 #

5 AM

running 27:00
shoes: adidas boston boost 2

Tour de Rockwoods Reservation, as follows. Turkey Ridge trail, don't run in dark, 1 crash, and to RR gate, to find that it opens at 5 am. (Rock Quarry would have been better). 5R

running 47:00
shoes: nike wildhorse 2

Lime Kiln Trail. g ran to end of ridge and then realized that I could double that fine ridge running, and the flat run down by the creek for the price of one hill. So doubled back same way I came.

6 AM

running 20:00
shoes: adidas boston boost 2

After 15R, including soaking ankle and achilles in creek, Rock Quarry trail. Quite a bit of climb. But I must say, I've been on a lot of trails all over, and this one is very fine. Nice gravel runnable surface, lush woods, big rock formations.

Not a soul in sight for all 3 trail runs, just a lot of deer and birds. Encountered first people getting into car to drive home.

Saturday Jul 9, 2016 #

6 AM

running 47:00
shoes: adidas boston boost 2

Aching achilles and high humidity at chesterfield flood plain tipped the scales. Nixed the mile race, just ran in Wilmore, albeit in compression socks. Definitely the better run. Since it looked like they sprayed the gravel track again, went w 3 x 3 pavilions w/ 1R float, 5:48, 5:48, 5:42. Pretty good.

To build on runs like this, thinking of testing 'shock-strengthening' theory w breathing.

7 AM

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

garden and spin around hood

garden work 20:00 [3]

time logged in inverse proportion to training uselfulness

Friday Jul 8, 2016 #

6 AM

yoga 25:00 [1]

7 AM

walking 30:00 [1]
shoes: skechers gorun4

at walking pace, humid conditions did not detract from natural beauty

8 AM

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

garden/pantry

3 PM

running warm up/down 17:00 [1]
shoes: NB ffZante

running drills warm up/down 5:00 [1]

Thursday Jul 7, 2016 #

garden work 40:00 [1]

counting 2 thirds this time

5 AM

running 1:00:00
shoes: skechers go run 4 - 2

72 degrees, 92% humidity. to track in soggy non-track shoes but thats ok.
3 x 1200 w/ 2R - supposed to be at tempo pace
5:19, 5:17, 5:17 (7:04 pace +/- the second lap always being the slowest and the last always the fastest)
8R not logged
3 x 200 @ 40sec w 2R

2 PM

biking 25:00 [1]
shoes: bike - ritchey breakaway

library/garden

Wednesday Jul 6, 2016 #

5 AM

walking 35:00 [1]

82 degrees, 82% humidity. Not conducive to any kind of exertion and still tired from war w bermuda grass at garden. Loop through wilmore park.

3 PM

running warm up/down 25:00 [2]
shoes: skechers go run 4 - 2

indoor /outdoor w moving drills, 6 strides

running drills warm up/down 5:00 [1]

standing/hurdle mobility

Tuesday Jul 5, 2016 #

5 AM

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

some indecision about where to go, opted for the neighborhood ride, up river des peres a bit then over to grants trail, a hill at the turnaround and a short turnout in some memorable fog-shrouded trees. lots of riders on grants

8 AM

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

garden/pantry

9 AM

garden work 30:00 [1]

pulling bermuda. 3 x time logged

C • Invasives 5

6 PM

walking 20:00 [1]
shoes: NB ffZante

pacing

Monday Jul 4, 2016 #

5 AM

yoga 20:00 [1]

walking 40:00 [1]

tree walk in wilmore

2 PM

running strength conditioning 20:00 [3]

squats, single leg, front and side planks, superman, light upper body

Sunday Jul 3, 2016 #

5 AM

biking 1:50:00
shoes: bike - ritchey breakaway

al foster, st. paul, kiefer, castlewood, river scene, stop at cedar bluff for hike, got turned around on some connector trails, ended up heading back to castlewood and had to retrace, al foster.

7 AM

hiking 40:00
shoes: adidas boston boost 2

cedar bluff, power walk hills. every time I come here it seems longer than 2 miles. but thats what the sign says. the west line back to the river is sweet running. too bad I was walking.

Saturday Jul 2, 2016 #

6 AM

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

RDP path to riverfront casino, Jefferson Barracks, back to Grants trail, RDP path, 3 repeats on st. marcus hill.

Friday Jul 1, 2016 #

5 AM

running 32:00 [2]
shoes: adidas boston boost 2

loop in wilmore, not as soggy as I was anticipating. calves hurt, but decided to give it a go. may be time for a rest period.

6 AM

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

garden

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