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Training Log Archive: matzah ball

In the 7 days ending Apr 27, 2016:

activity # timemileskm+m
  running11 6:09:00
  walking4 1:15:00
  running strength conditioning2 30:00
  yoga1 25:00
  running drills2 20:00
  Total19 8:39:00

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Wednesday Apr 27, 2016 #

6 AM

running 50:00 intensity: (10:00 @1) + (40:00 @2)
shoes: NB ffZante

after interior warmup, to pocket park for gravel/asphalt mini-loops. out and backs on gravel so as not to disturb Mr. and Mrs. Duck nearby. No strides, but into a rhythm of 'fresh' on outs and 'jog' on back. Attention to left leg and hip, it is really distorted and tends to twist a little, so consciously ran w left leg as lead leg and it felt odd, like it was numb or not entirely in synch with the rest of the body. Better not to focus too much on that, just be aware, relax and work w whats there.
C • sounds like 2
7 AM

running drills 10:00 [1]

single leg, hip swings and hurdle mobility
9 AM

walking 20:00 [1]

dog walk
4 PM

running strength conditioning 15:00 [1]

man. couldn't do more than 1 pullup. time to get some upper body strength back.

Tuesday Apr 26, 2016 #

5 AM

running warm up/down 30:00 [2]
shoes: NB ffZante

civil twilight. golden. hot.
4 PM

running warm up/down 20:00 [2]
shoes: nike rival 3

putting these in here to remind me to continue breaking them in, or rather have them break me in. Maybe, just maybe, I could use them in a track race some day.

running intervals 28:00 intensity: (10:00 @1) + (10:00 @2) + (8:00 @5)
shoes: adidas adios boost

Only trouble was after the track spikes, my favorite adidas speedwork shoe felt like a boat...and so did I.

4x 400 3R 1:31ish...kerplooooie....so downshift
4 x 200 2R 40-42

sluggish. last three weeks of 50+miles, and intense workouts have taken their toll.

Monday Apr 25, 2016 #

4 AM

yoga 25:00 [1]

running warm up/down 15:00 [1]
shoes: nb 908

6 AM

running 1:00:00 intensity: (5:00 @1) + (30:00 @2) + (25:00 @3)
shoes: NB ffZante

park/cemetery loop to far Carondolet pavilion, 6 strides
7 AM

running drills 10:00 [1]

9 AM

walking 20:00 [1]
shoes: nb 908

dog walk

Sunday Apr 24, 2016 #

Note

Oops, bit of a scheduling/changing of gears snafu. 5Q workouts in the last 7 days. No wonder I don't much feel like running today.

Saturday Apr 23, 2016 #

6 AM

running warm up/down 15:00 [1]
shoes: NB ffZante

indoors w drills
9 AM

running warm up/down 20:00 [2]
shoes: NB ffZante

lindenwood track and campus. went to deliver some donated shoes, and did my workout before the meet started. stayed to watch the meet too...really enjoyed it, but had no idea it was going to be practically all day and the coach wanted to do the shoe thing after the meet.

running intervals 23:00 intensity: (4:00 @2) + (19:00 @4)
shoes: adidas adios boost

6 x 800 @ 'I' pace w/ 3R. Meet was getting set up, so had to dodge steeple barriers and crowds of athletes walking across the track at times, but their presence also helped motivate me. 3:11, 3:11, 3:13, 3:15, (lots of dodging) 3:12, 3:11. I pace based on Vdot around 48.5...not quite where it should be for the mile, but getting there.
2 PM

running strength conditioning 15:00 [1]

4 PM

running warm up/down 18:00 [2]
shoes: new life true grit 2

short trail run to check out CC lake singletrack, since it was right on the way home, and new to me.

Friday Apr 22, 2016 #

12 AM

walking 20:00 [3]

pace/jog
9 AM

walking 15:00 [1]
shoes: nb 908

dog walk
4 PM

running warm up/down 10:00 [1]
shoes: skechers gorun4

in yard

Thursday Apr 21, 2016 #

running tempo 48:00 intensity: (27:00 @2) + (21:00 @4)
shoes: adidas boston boost

kirkwood track- tempo miles w 2 min R 6:56, 6:56, 7:04 - pulled the plug after the third rep, nixed the 4th, stepped down to the 30 mile per week plan
6 AM

running warm up/down 32:00 [2]
shoes: adidas boston boost 2

loop thru wet grass of Wilmore and some gravel track

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