Training Log Archive: matzah ballIn the 7 days ending Dec 9, 2017:
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Saturday Dec 9, 2017 #
6 AM
running strength conditioning (am core and stretch) 20:00 [1]
apparently cllimbing is not my yoga, entirely
7 AM
running 32:00 [2]
shoes: ON Cloudflow
3 brisk laps around wilmore park lake.
a brief meditation on running: do you know what we got?
first gear: legs and hips do the work, but if you try to work them, and relax the arms too much, they get tired. second gear: engage and relax arms and shoulders simultaneously. third gear, its all right: relax the arms and legs and engage the core. 4th gear, faster, faster: deep whole body breathing to tie it all together. overdrive: let it rip. (special thanks to the BB's)
a brief meditation on running: do you know what we got?
first gear: legs and hips do the work, but if you try to work them, and relax the arms too much, they get tired. second gear: engage and relax arms and shoulders simultaneously. third gear, its all right: relax the arms and legs and engage the core. 4th gear, faster, faster: deep whole body breathing to tie it all together. overdrive: let it rip. (special thanks to the BB's)
Friday Dec 8, 2017 #
1 PM
rock climbing (gym) 40:00 [1]
Thursday Dec 7, 2017 #
11 AM
running (recovery run) 30:00 [2]
shoes: nike speed rival
Wednesday Dec 6, 2017 #
6 AM
running (SLU track) 58:00
shoes: adidas boston boost #4
35 degrees, some wind so long warmup, then 3 x 1k @ 'slow tempo' w/ 1R . 4:23 all
3R then 5 x 300 @ mile w/ 2R. 1:05, 1:07, 1:08, 1:08, 1:05
not feeling very perky these days, but hoping energy is on reserve.
3R then 5 x 300 @ mile w/ 2R. 1:05, 1:07, 1:08, 1:08, 1:05
not feeling very perky these days, but hoping energy is on reserve.
4 PM
nordic track 40:00 [1]
let arms swing free instead of using pull cords, much better. shoulders a little overbuilt for a runner right now anyway.
Tuesday Dec 5, 2017 #
6 AM
running 35:00 [3]
shoes: nike speed rival
10 min wu inside, 5 min strides on gravel/dirt, the rest 'uptempo easy' ashphalt hardening on neighborhood streets. and thats the precious crumb of running I'm allotted for today saving legs for tom speedwork. unless I feel strong later, maybe some cross training.
knees def feel the asphalt but not redline, ball of foot hurt midway but then subsided.
knees def feel the asphalt but not redline, ball of foot hurt midway but then subsided.
Monday Dec 4, 2017 #
5 AM
running strength conditioning (am core and stretch) 10:00 [1]
running (socks wood floor) 10:00 [2]
3 PM
biking 25:00 [2]
shoes: bike - ridley x-fire
3 alps on the newly re-surfaced asphalt path loop in Willmore. If that isn't rudy-proof I dont know what is.
Sunday Dec 3, 2017 #
11 AM
running 1:10:00 [2]
shoes: adidas boston boost #4
castlewood trails. cedar bluff compeletely leaf free thx to wildwood marathon, in progress.
6 PM
running strength conditioning (core and arms) 25:00 [1]