Training Log Archive: matzah ball

therapeutic pacing - ankle ligaments

more walking. likely will miss fb and babler tomorrow, prob. best to avoid road pounding and slip/sliding on cross country terrain. knees and ankles need more rest. might try for a long run Sunday - need a trail thats interesting (i,e, not Katy), not too soggy, and not too technical...?

C • we'll miss you at FB #4 tom... 2

snow bike thru wilmore. best way to appreciate the speed and grace of geese in flight is when they fly in front of you at right angles. then gravel track, very smooth since all the potholes are filled in, and back thru park. wished for longer, but toes starting to freeze.

dynamic light upper body, squats, sumo, planks, superman...2 x pushups, and Romanian dead lifts, squats w 60#

body and soul pacing

12 laps warmup on 215+/- indoors track, then 2 laps w 1 long side stride

4 sets of 4 laps, 1 set strides on short sides, 3 sets strides on long sides = 32 strides - pretty much did these at mile race pace

w/ 2 min ab work between sets - bugs, side planks, rows, runners, front planks alt. legs (?its kind of a blur!)

then I felt like I should do something longer than a stride to help connect the dots, so 4 x 215m w/ right turns: 39, 42, 43, 38. the 38 translates to a 35 sec. 200, so flying - the indoor turns dont seem to hurt me. Looking forward to running on a regular indoor 200 oval w banked turns!

10 min cooldown later at home.

C • this was the Bradley workou... 2

perfect day for an easy cooldown strength workout - mostly more core.

cliff cave, nothing like a trail run.

knee alert - switch to bike tommorrow.

indoors warmup, then parks to recplex. kind of a hard charging run, to stay warm and get back sooner. 8 degree windchilll.

C • whoa, 8am run in the cold .... 4

loops at wilmore