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Training Log Archive: matzah ball

In the 7 days ending Aug 1, 2015:

activity

time

miles

running

4:27:00

biking

2:20:00

running drills

50:00

running strength conditioning

45:00

garden work

40:00

'weight' training

35:00

Total

9:37:00

1:50

0:00

» now

Saturday Aug 1, 2015 #

running drills 10:00 [2]
shoes: new balance 1500

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

6 AM

running tempo 1:05:00
shoes: new balance 1500

Was looking forward to this early morning run w only the birds in the park as company, but it was a soggy morning and soggy run coming off the rest day. My mood was not improved when I saw that MSD had sprayed the blooming thistle along the River Des Peres, and my entire 3 mile tempo was going to be along the sprayed strip. About 7:20 pace.

Friday Jul 31, 2015 #

biking 50:00
shoes: ridley xfire w trailer

tons of errands

'weight' training 15:00 [1]

stopped at Y and did upper body only

Thursday Jul 30, 2015 #

6 AM

running drills 25:00 [2]
shoes: new balance 1500

7 AM

running intervals 52:00
shoes: new balance 1500

To track..switched this w a easy day because the alternative of following w/ speed-tempo-long days seemed worse. Must say, my old regimen of drop dead hard day alternating w total rest day may have made gradual training gains difficult. Good change of pace at any rate.

5 x 600 @ 90% mile base pace w 3 min rest. Supposed to be 2:30, but even though my legs were tired, it was hard to slow it down. This was more about breathing and 2 mile pace anyway.

2:24, 2:24, 2:28, 2:28, 2:24

2 PM

running strength conditioning 10:00 [1]

planks, superman, bridges, crunches

Wednesday Jul 29, 2015 #

biking 35:00 [1]

to Yand back, garden

running tempo 25:00
shoes: adidas boston boost

at Y, 10 m warmup, then 2 miles at 7:30. Thought it would be easy, but residual stress in legs and lungs made it tough. Add dodging people on the track,the awkward turns, and the fact that the track is a little long, and maybe I should have slowed it down even more. (the trackstar program gives a big allowable range)

C • I'm impressed by your adherence to the program 2

C • Mock track meet next week. 3

'weight' training 20:00 [1]

suggested trackstar - only did 2 sets w light weights

Tuesday Jul 28, 2015 #

6 AM

running drills 15:00 [1]
shoes: adidas adios boost

running intervals 35:00
shoes: adidas boston boost

75 degrees, 85% humidity, 'yellow level' fine particulate
jog to track and back mostly on grass

5 x200 @ mi baseline pace w/ 30 seconds rest, 3-4 min rest, 5 x 200 again -
right on 45's, w a couple of 43's and one 46.

didn't seem difficult, perhaps since my anxiety about the air quality gave way to acceptance. (well, they should have seemed easy, in January I did 4 sets of 4 of these w/ 23 second rest, 45's, 43's, 41's, 43's. But context is everything)

C • And that's more than OK 2

8 AM

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

pantry/garden

9 AM

garden work 20:00 [1]

its not the workouts, but these weeding sessions in the heat that push me to the redline

2 PM

running strength conditioning 10:00 [1]

abs

Monday Jul 27, 2015 #

garden work 20:00 [1]

upper body marker. anything that drowns you in sweat must be loggable.

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

superlight indoor jog

running strength conditioning 15:00 [1]

very useful trunk/shoulder flex routine, some light strength - pullup, pushup, squat, single leg calf raise, lunges - x2

Sunday Jul 26, 2015 #

10 AM

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

thru green space to my favorite cooling station/watering hole, the Y. Hitting all the hills, most w intensity on the ups and downs, on the way there. Then on the track, relaxed, did arm swing circles per Trackstar training while I jogged - shoulders felt stiff, upper body needs to fall in line w lower body, this will help.
'Surviving' on way back.

Boston Boosts are stellar for this mixed grass/gravel/pavement kind of run. I guess they are becoming a training rather than race shoe, and if anything I am liking them moe than before.

12 PM

running strength conditioning 10:00 [1]

In lieu of hurdle drills from Trackstar, (dearth of available hurdles) did 2 sets of the hip mobility drills I already do w/ 15 reps instead of 10. Punched the ticket.

6 PM

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

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