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Training Log Archive: matzah ball

In the 7 days ending May 24, 2016:

activity

time

miles

running

5:41:00

running strength conditioning

1:15:00

walking

1:00:00

garden work

55:00

yoga

30:00

Total

9:21:00

2:01

0:00

» now

Tuesday May 24, 2016 #

6 AM

running tempo 42:00
shoes: adios boost 2

3 x mile @T w 1R @ SLU track, 7:07, 7:04, 7:07

running intervals 12:00
shoes: nike rival 3

changed to the track spikes. long rest after the tempo miles. purpose was to do a 400 hard as a speed confidence booster. Then the soleus got tight and limped thru the 200's

400 @1:15 (guy there was doing 10 x 400 at that pace, ah well) 3R
200 @ 36 3R
200@ 39

C • SLU Track 7

C • I think you are ready 2

7 AM

running strength conditioning 10:00 [1]

hurdle mobility, side walk pushups, jump jump hop, lunges, side walking squats

3 PM

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

5 min. recovery intervals in strength session

running strength conditioning 25:00 [1]

jumprope, burpees, single leg squats, squats w resistance band, squats w weights, nike squat routine, nike light upper body, wall w's

Monday May 23, 2016 #

4 PM

running warm up/down 10:00 [1]

socks on wood floor

yoga 15:00 [1]

Sunday May 22, 2016 #

Note

ozone hit orange today...stl summer is here.

11 AM

running 1:10:00
shoes: adidas boston boost 2

cliff cave singletrack

C • cliff cave 2

Saturday May 21, 2016 #

7 AM

running intervals 1:16:00
shoes: new balance 1400 v3

Ran to track, 5 x 600 w/ av. 4:15 R walk/jog, told myself I have to do these at 6 min pace or wallow in self pity. 2:15, 2:13, 2:14, 2:11 (5:50 pace), 2:15.

6 weeks ago I had more horsepower but less range, opposite now. Hopefully one does not preclude the other? Balance coming soon I hope.

Brought the track spikes in the pack, but didn't touch them, needed to put the nb through their paces. Kind of sloppy on the track, best for road race, as was the previous version, but not as enamored w these as the previous ones, a little too big in the toebox.

C • wow, those are fast 600's, ... 3

3 PM

running strength conditioning 15:00 [1]

core

Friday May 20, 2016 #

2 AM

walking warm up/down 15:00 [1]

barefoot insomniac striding.

running warm up/down 15:00 [2]

more of same, running. in socks.

3 PM

running warm up/down 15:00 [2]
shoes: NB ffZante

a little 'conditioning heat' but even borderline O3 was getting to my throat

Thursday May 19, 2016 #

6 AM

yoga 15:00 [1]

running strength conditioning 25:00 [1]

mostly abs in one form or another, hoping to prime the power pump

8 AM

running 40:00
shoes: NB ffZante

to dog walk thru Wilmore and back, meditated on arm and leg coordination.

9 AM

walking 15:00 [1]

just a marker for this, the actual walk is uss. 45 min long

10 AM

garden work 10:00 [1]

didn't want to have to do this, but the last of the wildflowers needed to be put back in the ground.

Wednesday May 18, 2016 #

7 AM

garden work 45:00 [1]

transplanting wild flowers, felt it more in my legs than anywhere else unfortunately, from squatting and standing up repeatedly.

9 AM

walking 30:00 [1]
shoes: skechers gorun4

dog/baby walk

3 PM

running intervals 46:00
shoes: nike rival 3

intentionally waited until it was warm (68) and there was just enough ozone to dry out my mouth, to at least build up some minimal restistance to whats coming. Times were inconsistent and a little short, but the good news was I ran the whole thing in the track spikes. So perhaps they are becoming an option for races. They did feel good on that 1st 800 especially.

and ZERO achilles, calf, knee or hamstring pain. maybe the spikes are even better than I'm thinking...or the rest period worked miracles.

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