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Training Log Archive: matzah ball

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  running6 3:55:00
  running strength conditioning3 55:00
  nordic track1 40:00
  rock climbing1 40:00
  biking1 25:00
  Total11 6:35:00

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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)










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 zoom

Wednesday Dec 6, 2017 #

6 AM

running (SLU track) 58:00 intensity: (10:00 @1) + (30:00 @2) + (13:00 @4) + (5:00 @5)
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.
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 zoom

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.

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]

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