Training Log Archive: matzah ballIn the 7 days ending Oct 25, 2015:
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Sunday Oct 25, 2015 #
running warm up/down 20:00
shoes: new balance 1400 v3
warmup for Glendale Firehouse 2.2 mile road race
7 AM
biking 35:00 [1]
shoes: bike - ridley x-fire
to bus, to race site, to fathers house.
8 AM
running race 14:25 [5]
shoes: new balance 1400 v3
If my guess at the time holds true (watch didn't punch and memory of finish line clock is fuzzy tho in the ballpark, and official results not posted yet) this was a BREAKOUT race for me.
14:25 over 2.2. miles w/ some steady inclines and sharp little hills averaging say 6:35/mile would mean that I finally, finally extended the mile speed into a longer distance. (w/ a nod to the JV type racers/pacers...about 5 up ahead of me, I now fully understand its not a step down to be running w junior and senior high school kids, its an awesome privilege)
So my muscles and breathing felt tight, and the second mile was just hanging on, hanging on... I'll take that if it produces results. Now on to a very challenging 5k training cycle for Turkey 5k in one month. Goal is to extend the 2 mile pace to the 3.1.
14:25 over 2.2. miles w/ some steady inclines and sharp little hills averaging say 6:35/mile would mean that I finally, finally extended the mile speed into a longer distance. (w/ a nod to the JV type racers/pacers...about 5 up ahead of me, I now fully understand its not a step down to be running w junior and senior high school kids, its an awesome privilege)
So my muscles and breathing felt tight, and the second mile was just hanging on, hanging on... I'll take that if it produces results. Now on to a very challenging 5k training cycle for Turkey 5k in one month. Goal is to extend the 2 mile pace to the 3.1.
C • Yes!! 12
11 AM
running long 1:20:00 [2]
shoes: adidas boston boost 2
father and wife dropped me off at 44 and Jamieson. Ran gravel track home, dumped pack w race shoes in it and refueled, (maybe 3 min break) then cemetery hills.
6 PM
biking 15:00 [1]
movietime part 2
Saturday Oct 24, 2015 #
7 AM
running 25:00
shoes: skechers gorun4
garden sprinklers, drills, strides
8 AM
biking 15:00 [1]
shoes: bike - ridley x-fire
to river des peres trash pickup. zillions of cigarette butts, and the usual suspects, foam cups, plastic bottles, beer cans. And a frisbee, 3 tennis balls, 2 baseballs, and a basketball (across the street from playing fields)
Friday Oct 23, 2015 #
11 AM
running tempo 52:00
shoes: adidas adios boost
to track, to get nominal quality in and knock out the doldrums, this excellent for that...
1 x 1200 @5:21 tempo (had told myself 5:08 from 1500 plan was too steep)
20 sec float (to get to track marking)
1 x 200 @ 42
1:15 rest/easy pace
1 200 @ 39
3 min Rest
1 x 1200 @5:10
5sec float
1 x 200 @ 42
1:20 rest/easy pace
1 200 @ 39
1 x 1200 @5:21 tempo (had told myself 5:08 from 1500 plan was too steep)
20 sec float (to get to track marking)
1 x 200 @ 42
1:15 rest/easy pace
1 200 @ 39
3 min Rest
1 x 1200 @5:10
5sec float
1 x 200 @ 42
1:20 rest/easy pace
1 200 @ 39
6 PM
biking 15:00 [1]
shoes: bike - ridley x-fire
fri nite movies
Thursday Oct 22, 2015 #
9 AM
biking 30:00
shoes: bike - ridley x-fire
garden, y, library, grocery.
10 AM
running 15:00 [1]
shoes: new balance 1500
warmup and drills on ymca track.
elliptical machines 10:00 [2]
i think different motion good therapy for over-used legs. but boring.
11 AM
'weight' training 15:00 [1]
Still at Y. upper body. Still feeling deep fatigue, but piddling around at the Y seemed to take the edge off.
Wednesday Oct 21, 2015 #
5 PM
biking 25:00 [2]
shoes: ridley xfire w trailer
to lowes to pick up new microwave, and then some scrabble at the breadco. needed a rest day.
Tuesday Oct 20, 2015 #
Note
Sitting here at the computer instead of doing my workout, because I decided just to glance at the computer, and if by some ridiculous happenstance, the particulate level was high I would bail.
Well, it was really high! Was not expecting that. Orange level particulate levels all over STL area. But as usual it originates somewhere near Arnold, there must be some monster plant there, and lately the levels have always been high very early in the am, so they must have permission to do releases or burn offs at that time.
Well, it was really high! Was not expecting that. Orange level particulate levels all over STL area. But as usual it originates somewhere near Arnold, there must be some monster plant there, and lately the levels have always been high very early in the am, so they must have permission to do releases or burn offs at that time.
8 AM
biking 20:00 [1]
shoes: bike - ridley x-fire
garden-pantry-hardware store
11 AM
running intervals 1:16:30
shoes: adidas boston boost 2
4 x 45 sec Reps w/ 1:30R on grass hill at SE corner of Francis Park
9 min jog over to track, setting up cones, etc.
3 x 1000 interval @ 4:07, 4:10 (goal pace, 6:42 mile) , 4:07 w/ 2 min. R
9 min jog breakdown cones and over to SW corner of Francis park
4 x 30 sec. Reps w/ 1:30R on paved uphill path, down on grass
9 min jog over to track, setting up cones, etc.
3 x 1000 interval @ 4:07, 4:10 (goal pace, 6:42 mile) , 4:07 w/ 2 min. R
9 min jog breakdown cones and over to SW corner of Francis park
4 x 30 sec. Reps w/ 1:30R on paved uphill path, down on grass
4 PM
running strength conditioning 30:00 [1]
pushups, pullups, single leg, nike strength
Monday Oct 19, 2015 #
7 AM
yoga 30:00 [1]
am/flex/pt
8 AM
running warm up/down 48:00
shoes: skechers gorun4
indoos warmup as part of yoga, then later to garden via cemeteries, back macklin, 2 strides begin and end