Training Log Archive: matzah ballIn the 7 days ending Jun 15, 2016:
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Wednesday Jun 15, 2016 #
5 AM
running tempo 1:18:00
shoes: adios boost 2
very tough conditions, 82 degrees, 74% humid @ 5am. Felt like I was going to pass out several times in this workout. JD and other coaches I have heard wisely says make allowances in your times and dont get discouraged. headed for gravel track, 3 x 1 mile @ T w/ 2R
7:08, 7:12, 7:02
then residential side street with nice consistent 3%+ grade
3 x up = 49, 46, 47 sec. 2R
3 x down = 40, 41, 40 sec. 2R
the adios v3 are not like the v2, the v2 having pop and being great for the track. The v3 have more cushion which is good for asphalt, but less pop - not sure I like them as go-to 5k race shoe.
7:08, 7:12, 7:02
then residential side street with nice consistent 3%+ grade
3 x up = 49, 46, 47 sec. 2R
3 x down = 40, 41, 40 sec. 2R
the adios v3 are not like the v2, the v2 having pop and being great for the track. The v3 have more cushion which is good for asphalt, but less pop - not sure I like them as go-to 5k race shoe.
4 PM
running strength conditioning 15:00 [1]
upper body - pushups, shoulder routine, triceps lifts, forward plank, superman
Tuesday Jun 14, 2016 #
5 AM
yoga 30:00 [1]
7 AM
biking 20:00 [1]
shoes: ridley xfire w trailer
garden, pantry, hdw store
4 PM
running warm up/down 27:00 [2]
shoes: adios boost 2
indoors and out w/ drills and short strides. trying to shake off lots of sleep and lethargy past few days, looks like i dodged the flue at least
5 PM
running drills 20:00 [2]
shoes: adios boost 2
rotating thru jumproping sets w/ 2 and 1 leg, to single leg form drills. left leg felt unstable and weak at first, no surprise there, but strengthened up.
Monday Jun 13, 2016 #
5 AM
running 30:00 [2]
shoes: NB ffZante
Running at 5 am has its advantages - no sunscreen, no sunglasses, and today something I'd never done - no shirt. Felt at least 5 degrees cooler.
8 AM
garden work 20:00 [1]
marker for kind of a strength/stretch combo, leaning over pulling weeds, planting - actually spent over 2 hours at the garden. time flies when you're having fun.
Sunday Jun 12, 2016 #
2 AM
walking 30:00 [1]
insom remedy
6 AM
running 1:10:00 [2]
shoes: skechers go run 4 - 2
'if not now, never'. gravel track, parks. Felt occasional but very pronounced stabbing pain in ball of right toe. No, it was not the occasional piece of gravelr poking into a road shoe, no, it was not a pebble or twig stuck inside, no, it was not a bone splintering nor a shard of glass, no, it was the tiniest sliver of thorn, totally embedded in the sole, but projecting through the insole at footstrike, inserting itself into a sensitive pressure point w. surgical precision. Ha, ha - too wordy I know, but gotta take the wordmobile out for a spin now and then:)
80 degrees, 65% humidity.
80 degrees, 65% humidity.
7 PM
running strength conditioning 15:00 [1]
nike all-rounder. so easy to fall behind on this stuff.
Saturday Jun 11, 2016 #
5 AM
running warm up/down 10:00 [2]
shoes: NB ffZante
running drills warm up/down 10:00 [1]
'static'
9 AM
walking 30:00 [1]
shoes: NB ffZante
hiking on woods trails on way to and in columbia
10 AM
running warm up/down 30:00
shoes: adios boost 2
warmup/cooldown throughout day
11 AM
running race 5:44 [5]
shoes: adios boost 2
About 90 degrees, 53% humidity. Wrote down my desired splits before the race, column on left, and actual splits, column on right. Tells the story, out too fast, not enough drive and focus. Yuk. Did get second in AG, but 20 seconds slower than KC guy.
1:06 1:03 (300, first 400 was 1:24 -NO, not again)
1:28 1:33 - slowed down dramatically and valiantly maintained slow pace
1:28 1:35
1:26 1:33
1:06 1:03 (300, first 400 was 1:24 -NO, not again)
1:28 1:33 - slowed down dramatically and valiantly maintained slow pace
1:28 1:35
1:26 1:33
2 PM
running race 2:53 [5]
shoes: adidas adios boost
Approx. same weather conditions, but I was psyched and primed to go for 2pm 800. Then I found out it was really 2:40pm. Ouch. Even though time was not good, at least the splits were fairly even. 1:26, 1:27
Three guys way ahead. Then my friend who ran Boston this spring comes up to me in the last 100. Furious sprint to the finish, first he ups the ante, then I respond. Final surge of power within 20m of line gets me there first. This was the same guy who outsprinted me last year! So I thought I had 4th, but it turns out the winner was 65-69, had requested to run w 60-64 for a shot at MO state record. He got it, 2:34 I think. So I ended up third.
My best running of the day was the last 50m of the 800, and strides afterwards, running back and forth across the filed to cheer the 50-59 race. Takes me time to catch fire, even on a 90 degree day.
Three guys way ahead. Then my friend who ran Boston this spring comes up to me in the last 100. Furious sprint to the finish, first he ups the ante, then I respond. Final surge of power within 20m of line gets me there first. This was the same guy who outsprinted me last year! So I thought I had 4th, but it turns out the winner was 65-69, had requested to run w 60-64 for a shot at MO state record. He got it, 2:34 I think. So I ended up third.
My best running of the day was the last 50m of the 800, and strides afterwards, running back and forth across the filed to cheer the 50-59 race. Takes me time to catch fire, even on a 90 degree day.
Friday Jun 10, 2016 #
5 AM
running 25:00 [2]
shoes: NB ffZante
wilmore lake loop
Thursday Jun 9, 2016 #
9 AM
walking 25:00 [1]
dog walk/mow lawn combo
5 PM
walking warm up/down 15:00 [1]
shoes: NB ffZante
walk then jog indoors
running warm up/down 15:00 [2]
shoes: NB ffZante
indoors w drills