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Training Log Archive: matzah ball

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  running28 19:43:00
  running strength conditioning11 4:30:00
  rock climbing3 2:30:00
  biking5 2:15:00
  garden work6 1:50:00
  walking2 55:00
  orienteering1 32:00
  elliptical machines1 20:00
  nordic track1 15:00
  Total56 32:50:00

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Tuesday Jul 31, 2018 #

6 AM

running (slu track) 1:05:00 intensity: (40:00 @2) + (15:00 @4) + (10:00 @5)
shoes: adios boost 3 v.3

had bounce shoes on, but after 10 m didn't seem like they had enough meat for this workout and switched.

200, 200, 400 w 1.5- 2 R - 45, 44, 1:32
3R
tempo mile @ 7:10 - very even 200 splits 53/54
4R
'hard-er' 800 @ 3:20 - 49, 52, 52, 47
4R
200, 200, 400 w/2-3R - 44, 44, 1:31

400 times a little soft, just for grins may do a 400TT
on Thursday...and some 400's next week.
2 PM

running strength conditioning (gym) 45:00 [1]

mostly weights, planks, wall ball throw etc

Monday Jul 30, 2018 #

6 AM

running (gravel track) 34:00 [2]
shoes: brooks t5 racer modified

67F, 100H.
8 AM

running strength conditioning (am core and stretch) 20:00 [1]

Sunday Jul 29, 2018 #

11 AM

biking 45:00 [1]
shoes: bike - ritchey breakaway

greenway/cemetery finally to garden to water. storm seems to have missed us.

Saturday Jul 28, 2018 #

Note

PHYSICAL EVAL - Weights

Weight: 142 in stocking feet is good racing weight. Could trade in a little fat for muscle mass.

Legs: Strong, leg pressed 10 reps of 330 (limits of machine) no problem, but would like to see more muscle mass for speed. not sure how or why exactly, just that 20 year old 1500/5k runners have very prominent quads, mine not so much.

Arms: Arms are as always weak, but right shoulder is dysfunctional, something is busted and makes it hard to bicep curl anything more than 10#.
Will have it checked out. Did some bench presses ok though. Assisted pullups seemed harder than usual...warning sign.

Core: Sufficient, need to maintain constantly though.

Flexibility, Misc: Touch toes, right leg and hip is sore and stiff. Left knee buckling on stairs.
6 AM

running 1:05:00 intensity: (5:00 @1) + (30:00 @2) + (15:00 @3) + (15:00 @4)
shoes: nike speed rival

to gravel track mile
7:54 (w v small pack) 2.5R
7:24 no pack 2R
7:12 no pack 3.5R walking
7:28 pack
8 AM

running strength conditioning (gym) 50:00 [1]

all kinds of weights w some bike/jog between. need to get here more often, see phys eval note.

Friday Jul 27, 2018 #

6 AM

running (4500) 45:00 intensity: (30:00 @2) + (15:00 @4)
shoes: adidas bounce pr

feelin kind of broken down, trying to pick it back up in small pieces. 8 x 200 @ 45 avg w 1:30R

A.B. Pr - not the super shoe i thought it might be but comfortable enough and ok for speedwork. can't complain for $50

Thursday Jul 26, 2018 #

6 AM

running 20:00 [2]
shoes: brooks t5 racer modified

Wednesday Jul 25, 2018 #

7 AM

running (wilmore/ peter paul loop) 40:00 [2]
shoes: nike speed rival

2 PM

walking 40:00 [1]

Downtown connection to arch and arch grounds w Adam.

Tuesday Jul 24, 2018 #

8 AM

biking (garden/pantry) 20:00 [1]
shoes: bike - ritchey breakaway

w trailer

garden work (weeding) 15:00 [1]

Monday Jul 23, 2018 #

6 AM

running 35:00 [2]
shoes: nike streak 6

garden and back, parks. felt surprisingly strong, but that was enough. 68F, 93H! but the n wind gives it a whole diff feel
4 PM

rock climbing (gym) 45:00 [2]

like lifting weights and doing yoga and hill sprints at the same time. maybe best moment was a 90 degree overhang somewhat fatigued, playing to my weaknesses.

Sunday Jul 22, 2018 #

6 AM

running (queeny park) 57:00 [2]
shoes: brooks t5 racer modified

What a few degrees cooler will do! It was 70F, 84H but the north breeze was the game changer. Actually felt pleasant to run for the first time in quite a while. ran on trails for half, then met up w BRR pace groups, settled in w the 8:30 group which was hard enough w the hills.

Really like the shoes, that I picked up at Big River on sale for $25, but had an obnoxious stabilizing post in the inside heel...drilled some holes in it to let it compress more and the shoe is great.
9 AM

orienteering (queeny park) 32:00 [2]
shoes: brooks t5 racer modified

waited around for the O meet to get some more miles in. Jogged it of necessity but enjoyed the forking sprint format. The second control was kind of crowded w/ people having trouble locating control, I dived in the green ditch, happened to see it on the other side and realized the circle was really on the vegetation boundary. I didn't say,'hey, I found it' but I did say 'look at the circle location on your map' - wishing that I had paid more attention to that myself. hope they heard me.

I didn't see many people from there on out, so I thought I was ahead, but that must have been a function of the forking courses, because when I got to the finish there was quite a crowd already there. Thanks to Yvonne for putting this on.

Saturday Jul 21, 2018 #

6 AM

running 46:00 [2]
shoes: nike speed rival

to garden and back via park/street both ways. feels like a recovery day, but recovery from what? a day off? or life?specifically, muscles feel weak and breathing doesnt seem up to the job.
2 PM

running strength conditioning (strength/flex mix) 40:00 [1]

including nike 4 core and lite upper, salutes, pushups, triangle/warrior, single leg....neck and trunk rotation. for some reason this felt energy-positive not energy negative.

Friday Jul 20, 2018 #

6 AM

walking (barefoot wd flr) 15:00 [1]

1 PM

nordic track 15:00 [1]

Thursday Jul 19, 2018 #

6 AM

running 1:00:00 intensity: (45:00 @2) + (15:00 @3)
shoes: nike speed rival

A little cooler/less humid. 74/68. back to cemetery. after 35 minutes warmup jog on grass, hopped on paved loop. ran about 2 miles at 7:30 pace, surprised it was so slow.
1 PM

rock climbing (gym) 45:00 [1]

good session. if i was going to climb seriously would have to work on my upper body endurance.

Wednesday Jul 18, 2018 #

6 AM

running (bdb track) 55:00 intensity: (15:00 @1) + (20:00 @2) + (15:00 @4) + (5:00 @5)
shoes: adios boost 3 v.3

72F, 84H. Bit of a struggle, feeling yesterdays extracurricular activities. 4 x 800 w/ 3R @ 2 mile, but took 2 to even get to pace. 3:29, 3:27, 3:23, 3:24
then 4 x 200 w 2R 44,44,46,47. Times were tailing off and feeling dizzy after each one...

Tuesday Jul 17, 2018 #

Note

deck patching and painting in the 90F afternoon
5 AM

running 50:00 [2]
shoes: nike speed rival

in spite of 75F, 84H this run felt calm. cemetery out and backs w easy hill repeats, mixed surfaces
7 AM

garden work (hoeing and weeding) 20:00 [1]

Monday Jul 16, 2018 #

5 AM

running strength conditioning (am core and stretch) 15:00 [1]

11 AM

elliptical machines 20:00 [2]

Sunday Jul 15, 2018 #

5 AM

running strength conditioning (am core and stretch) 10:00 [1]

7 AM

running 1:00:00 [2]
shoes: nike streak 6

forest park w BRR pace groups. Start @ 9:15, 8's @ end

Saturday Jul 14, 2018 #

6 AM

running warm up/down 20:00 [2]
shoes: brooks t5 racer modified

running (around block) 17:00 [4]
shoes: nike streak 6

82F,79H w a dollop of particulate on top. mile at 7:17, 2R, 7:17.
honestly, overcooked.
3 PM

running 25:00 [1]
shoes: nike speed rival

Thursday Jul 12, 2018 #

6 AM

running (bdb track) 46:00 intensity: (10:00 @1) + (20:00 @2) + (16:00 @5)
shoes: adios boost 3 v.3

felt like the legs had some wheels this morning
8 x 500 @ I-pace (2 mile)
4x w 1R 1:58, 2:01, 2:02, 2:02
4R
2:02, 1R
2:07, 2R
2:04, 2R
2:01
9 AM

running (bdb track) 32:00 intensity: (27:00 @2) + (5:00 @5)
shoes: adios boost 3 v.3

couple of hours later, back to 'finish' the workout. JD expectations are high...
4 x 200 @ 45 w/ 2R
4E
2 x 200 @ 39, 42 w/ 2R
3 PM

rock climbing 1:00:00 [1]

fun variation on route in corner, see how many of the holds i can skip.
some planks as well at the end.

Wednesday Jul 11, 2018 #

6 AM

running (parkway south track) 45:00 [2]
shoes: nike streak 6

was going to be a speed session, but had nothing and the heat blanket was on. so just jogged around and did 6 and then 4 strides slow. even that was hard.

Tuesday Jul 10, 2018 #

5 AM

running strength conditioning (am core and stretch) 20:00 [1]

6 AM

running (barefoot wd flr) 10:00 [1]

7 AM

biking 35:00 [2]
shoes: bike - ritchey breakaway

to garden, pantry,+
8 AM

garden work (weeding) 20:00 [1]

more long sleeves heat conditioning

Monday Jul 9, 2018 #

7 AM

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

to garden - twice
4 PM

running strength conditioning (light upper body) 25:00 [1]

Sunday Jul 8, 2018 #

6 AM

running 1:20:00 [3]
shoes: nike terra kiger

Goal had been to do a lot o running this weekend to capitalize on cool weather, mission accomplished.

down paved rock hollow to zombie east trail to loop at al foster and then up rock hollow finishing strong on the ever increasing uphill grade

Saturday Jul 7, 2018 #

7 AM

running (parkway south track) 52:00 intensity: (42:00 @2) + (10:00 @5)
shoes: adios boost 3 v.3

Expectations went down as I warmed up and realized how fatigued I still was, so surprised i did as well as i did.
1 x 200 @ 45, 1 x 400 @1:30, 1 x 600 @2:18
1 x 200 @ 46
1x 400 @1:27
1 x 200 @ 40
1 x 200 @42

all on 2-3 minutes rest
C • the 2:18 600 was your birth... 2
9 AM

running (castlewood trails) 38:00 [2]
shoes: adidas boston boost #3

cooldown run on trails north of park road

Friday Jul 6, 2018 #

6 AM

running 40:00 [2]
shoes: brooks t5 racer modified

brooks are good on pavement. my surgery on the stability post worked well, its a pretty good shoe for me now, just a little slappy, but maybe thats break in.

still hot and muggy but looking forward to the 63 low forecast for weekend!!!
8 AM

garden work (weeding) 20:00 [1]

a full body workout in a way

Thursday Jul 5, 2018 #

6 AM

running strength conditioning (am core and stretch light) 10:00 [1]

7 PM

running (socks on wdflr) 10:00 [1]

Wednesday Jul 4, 2018 #

8 AM

running (terre haute 'the mile') 32:00 intensity: (22:00 @2) + (10:00 @5)
shoes: adios boost 3 v.3

3 hr drive to terre haute for mile race, just 4 days after my misstep at Macklind. Always intended to do this race, but not enough energy after macklind, so glad for this opportunity. Time was 6:12.8. Satisfied thats a good effort within the context of short rest from last effort, drive time, fitful hotel sleep and everpresent humid heat. Fun little trip, nice point to point flat course and race was done in age group waves - mine was 40+ male - which was a nice format. 78f, 85h.
10 AM

running 30:00 [2]
shoes: nike terra kiger

nice gravel path in lush woods. hard to appreciate in the buddy sauna though.
1 PM

running strength conditioning 15:00 [1]

planks, burpees, pushups during lunch break on way home

Tuesday Jul 3, 2018 #

5 AM

running 32:00 [2]
shoes: brooks t5 racer modified

streets to garden, parks back. 76f, 91h sweatfest.
8 AM

garden work (weeding) 20:00 [1]

in my chigger hazmat suit (long sleeves, long pants, knee socks,gloves, elastic closures) about an hour and a half. if that isnt enough heat conditioning i dont know what is.

Sunday Jul 1, 2018 #

7 AM

running (wilmore park loop) 42:00 [2]
shoes: adidas boston boost #3

easy run in the 80/80 (f/h - think I'm getting used to this stuff) to keep the ball rolling
9 AM

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

to garden, wanted to ride more, but after working in garden needed to shed my extra chigger layers to the laundry

garden work (weeding) 15:00 [1]

5 PM

running strength conditioning (core and upper body) 20:00 [1]

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