Training Log Archive: matzah ballIn the 31 days ending Dec 31, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2016 #
8 AM
running 54:00
shoes: adidas takumi sen boost
13:50 2 mile. ok, it was a 'state record', hopefully somebody will break it next year. 50 seconds slower than Mike Toolens 64 yr old time 5? yr back. Same thing happened same time last year, my times started tailing off dramatically - must be a seasonal thing. Well, the SEASON IS OVER.
How can a sports watch keep losing significant chunks of time? I keep re-setting it, but then it was 4 minutes slow at race start, and I came up to the start line out of breath from my last warmup interval - 400 @ tempo, when I had been expecting 5 minutes rest. I ran in the Takumi's - very light but not a good match on asphalt w my stride. Worth a try anyway.
How can a sports watch keep losing significant chunks of time? I keep re-setting it, but then it was 4 minutes slow at race start, and I came up to the start line out of breath from my last warmup interval - 400 @ tempo, when I had been expecting 5 minutes rest. I ran in the Takumi's - very light but not a good match on asphalt w my stride. Worth a try anyway.
1 PM
crazy dancing 15:00 [1]
gonna be a lot o oddball stuff for a while. today: hiphop beginner dance tutorials
2 PM
tennis 45:00 [3]
shoes: skechers go run 4 - 2
another ny rez. hit the wall in an outdoor raquetball court, to get ready for my hit around partner who will get me ready for my bro in law
Friday Dec 30, 2016 #
8 AM
running 30:00
shoes: adidas boston boost #4
indoors warmup and loop around lake, all the usual drills before n after.
Thursday Dec 29, 2016 #
4 PM
biking 25:00 [2]
shoes: bike - ritchey breakaway
circles in wilmore. really windy.
Wednesday Dec 28, 2016 #
8 AM
yoga 25:00 [1]
10 AM
running 58:00
shoes: adidas boston boost #4
track. 4 x 100 strides.
3 x (960 meters tempo + 200rep) w 2R
4:00 ok, 37 (fastest 200 I've done in a while, so good to see)
1:50 -pulled out after 1st lap because it seemed too slow, but the next try was the same so that time i just kept going, and actually I was in error, these were supposed to be TEMPO and the pace was good tempo.
4:05
40
4:06
39
good on the short stuff, difficult breathing on the long
3 x (960 meters tempo + 200rep) w 2R
4:00 ok, 37 (fastest 200 I've done in a while, so good to see)
1:50 -pulled out after 1st lap because it seemed too slow, but the next try was the same so that time i just kept going, and actually I was in error, these were supposed to be TEMPO and the pace was good tempo.
4:05
40
4:06
39
good on the short stuff, difficult breathing on the long
4 PM
running strength conditioning 20:00 [1]
pushups, pullups, plank variations, single leg forward ben
Tuesday Dec 27, 2016 #
11 AM
running 45:00
shoes: adidas boston boost #3
sink or swim - so sunny wilmore to far northern tip near chippewa. pretty good clip for most of it.
Monday Dec 26, 2016 #
4 PM
running 30:00 [1]
shoes: adidas boston boost #3
couple of very easy laps around laumeier w sis
Sunday Dec 25, 2016 #
running 1:10:00 [2]
shoes: adidas boston boost #3
chubb trail
C • And 2
Saturday Dec 24, 2016 #
8 AM
yoga 30:00 [1]
more free-form inspired by german bouldering team training
https://www.youtube.com/watch?v=0bHF5Yfu_jQ&t=296s...
the interesting thing about their training (the above is just a intro fluff piece) is how inventive it is and how they develop standard catalog exercises into dynamic movements that engage the whole mind and body, sometimes with relatively subtle additions or modifications
https://www.youtube.com/watch?v=0bHF5Yfu_jQ&t=296s...
the interesting thing about their training (the above is just a intro fluff piece) is how inventive it is and how they develop standard catalog exercises into dynamic movements that engage the whole mind and body, sometimes with relatively subtle additions or modifications
3 PM
running 30:00 [3]
shoes: adidas boston boost #3
10m barefoot indoors, then wilmore loop
Friday Dec 23, 2016 #
7 AM
running 32:00 [2]
shoes: adidas boston boost #3
38, rain. indoor warmup, wilmore lakes loop. wet toes started freezing.
4 PM
running 50:00
shoes: adidas takumi sen boost
39 degrees, slowly increasing drizzle. Hot shower, choclatey snack, then warmup inside went on too long, (took a call) then to track 4 x 100 strides and workout:
8 x 400 @ 2 mile race pace (theoretical pace, prob not going to happen) w 1:30R between (lane 4 on oversize track - 1:43 is 6:30 pace)
1:45, 1:45, 1:45, 1:42, 1:41, 1:44, 1:43, 1:39
8 x 400 @ 2 mile race pace (theoretical pace, prob not going to happen) w 1:30R between (lane 4 on oversize track - 1:43 is 6:30 pace)
1:45, 1:45, 1:45, 1:42, 1:41, 1:44, 1:43, 1:39
Thursday Dec 22, 2016 #
9 AM
running 25:00 [1]
shoes: new balance 1500
easy jog thru forest par west, thru medical complex, up stairs and back
Wednesday Dec 21, 2016 #
11 AM
running 57:00
shoes: skechers go run 4 - 2
To track. Car thermometer said 42, and it was soon uncomfortable in more than a t-shirt. Started in takumi-sens but felt too serious for this workout:)
warmup, strides, then idea was to do 2 x1200 @ tempo w a long race pace kick (up to another 1200)..
but legs still sore and it became evident that the 'long' kick should only be a 400 tacked on to the tempo 1200.
found this website that lets you convert odd sized track like this into useful data. http://www.coachdino.org/trackcalc.htm. so my goal paces in lane 4 were actually 1275m @ 1:51 each lap (tempo) and 1:43 (2 mile)
2 x 200 w 2R @ 44,43 4R
1275 @ 1:48, 1:52, 1:51, 1:43 4R
1275 @ 1:52, 1:54, 1:52, 1:43 4R
2 x 200 w/ 2R @ 40, 40
trouble breathing and swallowing again, same as in race. need to look into that.
warmup, strides, then idea was to do 2 x1200 @ tempo w a long race pace kick (up to another 1200)..
but legs still sore and it became evident that the 'long' kick should only be a 400 tacked on to the tempo 1200.
found this website that lets you convert odd sized track like this into useful data. http://www.coachdino.org/trackcalc.htm. so my goal paces in lane 4 were actually 1275m @ 1:51 each lap (tempo) and 1:43 (2 mile)
2 x 200 w 2R @ 44,43 4R
1275 @ 1:48, 1:52, 1:51, 1:43 4R
1275 @ 1:52, 1:54, 1:52, 1:43 4R
2 x 200 w/ 2R @ 40, 40
trouble breathing and swallowing again, same as in race. need to look into that.
3 PM
running 30:00 [2]
shoes: adidas boston boost #3
wilmore loop at near sunset, attractive.
4 PM
running strength conditioning 15:00 [1]
various drills throughout, and some warmup/strength moves from german bouldering team video
Tuesday Dec 20, 2016 #
8 AM
walking 15:00 [1]
3 PM
running 50:00 [2]
shoes: nike wildhorse 2
took a bunch of chocolate to combat inclination to hibernate, but got out thru wilmore to Joan's and back. legs still sore.
7 PM
running strength conditioning 10:00 [1]
bridges, planks, supermen
Monday Dec 19, 2016 #
7 AM
running 15:00 [2]
indoors in socks. hip flexors stiff and quads still really sore.
running 25:00 [3]
In ancient ice bugs, loop thru wilmore. 5 degrees. Can the hundreds of ducks and geese in the large pond know it will be 40 degrees here tomorrow? Unusual to see them still here, if memory serves me.
Shorts and tights, 4 layers on torso might have been too much for a longer run. Nose very cold, as well as hands. I guess handwarmers lose their efficacy sitting on a shelf for years and years. Nothing but a mild glow.
Shorts and tights, 4 layers on torso might have been too much for a longer run. Nose very cold, as well as hands. I guess handwarmers lose their efficacy sitting on a shelf for years and years. Nothing but a mild glow.
3 PM
running strength conditioning 15:00 [1]
light upper body, some singleleg
Saturday Dec 17, 2016 #
7 AM
running race 42:42
shoes: adios boost 2
Frostbite 3k - 12:42 (6:50 pace). Asphalt out and back.Nothing went right, in spite of feeling training and taper were good, from lack of focus at root of everything, to out of synch buildup, and out of synch everything else. Breathing, pace, pop, everything out the window. One of those curveball races that comes from nowhere, or maybe out of preternatural early hibernation syndrome. The lack of focus continues in the aftermath of my emotions. Well, I regarded this as a time trial coming in, and the 2 miler in two weeks as the A race, so perhaps it will serve a purpose.
8 AM
running 40:00
shoes: adidas boston boost #3
Switched shoes for the cooldown, wanted to capitalize on weather bubble.
Gravel path in forest park, nice for 6 x 200 intervals at end.
Gravel path in forest park, nice for 6 x 200 intervals at end.
2 PM
running 32:00 [2]
shoes: adidas boston boost #3
atonement/introspection maybe-haven't-been-running-enough; it'll-be-lots-colder-tomorrow run. big loop around wilmore park and over to cemetery in freezing drizzle. mission accomplished: saw a lot of ducks and geese hunkering down.
Friday Dec 16, 2016 #
11 AM
running 10:00 [2]
shoes: adidas boston boost #3
indoor warmup + some drills
3 PM
running 30:00
shoes: adidas boston boost #3
loop around wilmore hill/lake
Thursday Dec 15, 2016 #
8 AM
running 10:00 [1]
shoes: adidas boston boost #3
indoors warmup w drills
10 AM
walking 15:00 [1]
shoes: nb 908
Walking w the dog, the baby, and grandmother.
Wednesday Dec 14, 2016 #
6 AM
yoga 25:00 [1]
8 AM
running 44:00
shoes: new balance 1400 v3
18 degrees. indoor warmup, then to track. Shorts, but plenty on top.
2 x 1000 @ T w/ 2R = 4:30 (7:15), 4:18 (6:55)
4R
2 x 200 @ R w/ 2R = 41, 40
Times seem lackadaisical. Wonder how its all going to translate into racetime.
Maybe warmup pants on first T would have been better.
2 x 1000 @ T w/ 2R = 4:30 (7:15), 4:18 (6:55)
4R
2 x 200 @ R w/ 2R = 41, 40
Times seem lackadaisical. Wonder how its all going to translate into racetime.
Maybe warmup pants on first T would have been better.
Tuesday Dec 13, 2016 #
4 PM
running 45:00 [2]
shoes: adidas boston boost #3
indoor warmup, thru parks to Joans and back
Monday Dec 12, 2016 #
11 AM
running 45:00
shoes: new balance 1500
Noticed that upper limits maryland heights has treadmills, so thought it would be nice to combine a running workout w climbing. Worked out ok, but the treadmills were outmoded and shaky and the air in the workout room was a bit stale. Warmed up outside on grass ending w some strides - felt great, maybe should have stayed outside.
Then 2 x tempo miles on the treadmills, w 1R between. The first was around 7:04 pace, (7.1 mph @ 3% grade a.t. JD) but the second on the other machine started out way fast like sub 6:00 minute equivalent (3% grade) pace because controls had a delay and overshot the desired pace. Frantically dialed it back while running but didnt get back to 7 min pace until more than halfway through. So called the T @ 2 reps. Then 2R and 1 x 200 @ Rpace.
8R while I talked with the front desk guy about the treadmills.
Then 3 x 300 (3% @ 9mph for 1m) with 1 1/2R @ Rpace.
Then 2 x tempo miles on the treadmills, w 1R between. The first was around 7:04 pace, (7.1 mph @ 3% grade a.t. JD) but the second on the other machine started out way fast like sub 6:00 minute equivalent (3% grade) pace because controls had a delay and overshot the desired pace. Frantically dialed it back while running but didnt get back to 7 min pace until more than halfway through. So called the T @ 2 reps. Then 2R and 1 x 200 @ Rpace.
8R while I talked with the front desk guy about the treadmills.
Then 3 x 300 (3% @ 9mph for 1m) with 1 1/2R @ Rpace.
12 PM
rock climbing 50:00 [2]
Sunday Dec 11, 2016 #
9 AM
running 10:00 [2]
shoes: adidas boston boost #4
indoors warmup
biking 35:00 [2]
shoes: bike - ritchey breakaway
loops around repaved trail in wilmore.
2 PM
walking 30:00 [1]
shoes: nb 908
dog walk reg loop
Saturday Dec 10, 2016 #
Note
judge for bouldering comp. good to learn a new skillset (tho its not really very hard) and see some talented climbing demos
3 AM
improv nordic trek 15:00 [1]
midnight special. picked up the pace. really feels weird to transition back to walking after doing this, seems so smooth and natural.
walking 15:00 [1]
all in socks
9 AM
running 30:00 [2]
shoes: adidas boston boost #3
indoors warmup, JB grass/woods trail, strides on grass, supposed to be cold conditioning but it was 30, good for pmetr's anyway.
elliptical machines 30:00 [3]
in jb recplex,moving fr ex bike, to ellipt to treadmill at 5 min intervals
10 AM
running strength conditioning 15:00 [1]
forward and backward incline crunches, light upper on recplex equip
Friday Dec 9, 2016 #
7 AM
walking 15:00 [3]
indoor pacing
3 PM
improv nordic trek 20:00 [1]
w socks on my wood floor, feet never leave surface, much like the machine. seems like good workout for hip flexors and no impact. cheaper than going to the gym too - might become a staple, we'll see
Thursday Dec 8, 2016 #
5 PM
running 49:00 [2]
shoes: adidas boston boost #3
Enjoyable run at river edge park in chesterfield. 2 mile gravel path around lake would be great for tempo or marathon pace intervals, and to keep that from getting monotonous did a quick detour to the river, ran on the lake beach, ran on boardwalks that connected to a dirt road w a center lane of woodchips. tested bd 'spot' headlamp and basically forgot it was there,though I might have gotten by without it since the moon had good reflectance on the gravel path.
Shed the warmup pants after 20 minutes, and felt so much fleeter in just shorts, this was in 28 degrees. But I had a light t, alight long sleeve, and heaveir long sleeve and a super light windshell on upper body, that got a little warm toward the end but every time I was tempted to shed a layer, I would turn into the wind. alpaca gloves w windshell, and light balaclava were fine, even for race pace. For race down to 23 or so would prob go w 3 layers at most: super light t and wind shell, and light midlayerin between.
Shed the warmup pants after 20 minutes, and felt so much fleeter in just shorts, this was in 28 degrees. But I had a light t, alight long sleeve, and heaveir long sleeve and a super light windshell on upper body, that got a little warm toward the end but every time I was tempted to shed a layer, I would turn into the wind. alpaca gloves w windshell, and light balaclava were fine, even for race pace. For race down to 23 or so would prob go w 3 layers at most: super light t and wind shell, and light midlayerin between.
6 PM
rock climbing 40:00 [2]
at new upper limits in chesterfield, prior to competition judging clinic, mostly a bouldering gym, pretty melow, but prob not worth a long drive all by itself.
Wednesday Dec 7, 2016 #
Note
left knee having real trouble going up stairs, ligaments stressed and weak.
hope it can last to 'winter break'. probably helpful that the 2 frostbite races I'm in have no uphill to speak of.
hope it can last to 'winter break'. probably helpful that the 2 frostbite races I'm in have no uphill to speak of.
11 AM
running 56:00
shoes: adios boost 2
warmup, strides on track the 2 x 200 w 2R @40
3R then 3 mile tempo in neighboring streets, 6:49, 7:00, 7:02
2R and 2 more 200 on track 42, 40
first tempo mile was different loop than 2nd and 3rd, but I think the faster time is just due to adrenaline. 3 x 7 would have been better. More cold and asphalt acclimatization, and the bug is on its way out. given all that, good workout.
3R then 3 mile tempo in neighboring streets, 6:49, 7:00, 7:02
2R and 2 more 200 on track 42, 40
first tempo mile was different loop than 2nd and 3rd, but I think the faster time is just due to adrenaline. 3 x 7 would have been better. More cold and asphalt acclimatization, and the bug is on its way out. given all that, good workout.
4 PM
garden work 20:00 [1]
shoveling mulch, have to be my strength workout for today
Tuesday Dec 6, 2016 #
8 AM
running 41:00 [2]
shoes: adidas boston boost #4
barefoot indoors warmup and drills, then loop around park. hoping to do another run today. i think I'm ok w races that are 38 or even 35 and raining or sleeting, but need to get the eventuality of a 19 degree race dialed in.
C • 19f 4
3 PM
running 31:00
shoes: adidas boston boost #3
around the block and to the pocket park for out and backs, strides and surges w/o rhyme or reason...why this run - to work out the soreness in my legs? because the sun came out?
Monday Dec 5, 2016 #
6 AM
yoga 25:00 [1]
9 AM
walking 25:00 [1]
dog/baby - are we going to do this w the temps in the teens? I wonder.
Sunday Dec 4, 2016 #
8 AM
running 1:04:00 [2]
shoes: adidas boston boost #4
38 degrees, overcast w drizzle, bug still under the radar. Cliff cave! Green bushes! Soft footfalls on fallen leaves and moist earth! Beauty!
Saturday Dec 3, 2016 #
8 AM
running 1:00:00
shoes: adidas boston boost
felt a current of energy when I got up, scrambled like heck to catch the wave and stay on it. That meant going to the recplex, shielded from the elements and hoping to spare my knee. did warmups, cooldown and most of the recovery time on the indoor track, and intervals on the treadmill per Daniels formula, 4% @ 8.5mph (supposed to be equivalent to 5:45 mile pace).
Felt strong initially, but the long rests included a good bit of pace running, and maxed out toward the end. Not that big of a workout, so maybe not being used to the treadmill, general fatigue and/or a little bug.
2 x '600' i.e. 2:15 5R
2 x '400' i.e. 1:30 4R
2 x '300' i.e. 1:00 3R
Felt strong initially, but the long rests included a good bit of pace running, and maxed out toward the end. Not that big of a workout, so maybe not being used to the treadmill, general fatigue and/or a little bug.
2 x '600' i.e. 2:15 5R
2 x '400' i.e. 1:30 4R
2 x '300' i.e. 1:00 3R
3 PM
rock climbing 55:00 [1]
gym
Friday Dec 2, 2016 #
11 AM
running 46:00 [2]
shoes: adidas takumi sen boost
test run - shoes, asphalt too hard. about 2 miles of asphalt for hardening off. checked out 'half mile' loop course in cemetery across street, i think its long. maybe i should invest some time and go out w 200' tape.
Thursday Dec 1, 2016 #
8 AM
running 43:00
shoes: adidas boston boost #3
indoors warmup, then round trip to J's house thru park
9 AM
walking 30:00 [1]
shoes: nb 908
dog/baby walk. almost sprinting at the end, first time i thought that dog could outrun me, but then i wasn't really ready for it. apparently cold weather rejuvenates all sorts of old dogs.