Training Log Archive: matzah ball

PHYSICAL EVAL - Weights

Weight: 142 in stocking feet is good racing weight. Could trade in a little fat for muscle mass.

Legs: Strong, leg pressed 10 reps of 330 (limits of machine) no problem, but would like to see more muscle mass for speed. not sure how or why exactly, just that 20 year old 1500/5k runners have very prominent quads, mine not so much.

Arms: Arms are as always weak, but right shoulder is dysfunctional, something is busted and makes it hard to bicep curl anything more than 10#.
Will have it checked out. Did some bench presses ok though. Assisted pullups seemed harder than usual...warning sign.

Core: Sufficient, need to maintain constantly though.

Flexibility, Misc: Touch toes, right leg and hip is sore and stiff. Left knee buckling on stairs.

to gravel track mile
7:54 (w v small pack) 2.5R
7:24 no pack 2R
7:12 no pack 3.5R walking
7:28 pack

all kinds of weights w some bike/jog between. need to get here more often, see phys eval note.

feelin kind of broken down, trying to pick it back up in small pieces. 8 x 200 @ 45 avg w 1:30R

A.B. Pr - not the super shoe i thought it might be but comfortable enough and ok for speedwork. can't complain for $50

Downtown connection to arch and arch grounds w Adam.

w trailer

garden and back, parks. felt surprisingly strong, but that was enough. 68F, 93H! but the n wind gives it a whole diff feel

like lifting weights and doing yoga and hill sprints at the same time. maybe best moment was a 90 degree overhang somewhat fatigued, playing to my weaknesses.

What a few degrees cooler will do! It was 70F, 84H but the north breeze was the game changer. Actually felt pleasant to run for the first time in quite a while. ran on trails for half, then met up w BRR pace groups, settled in w the 8:30 group which was hard enough w the hills.

Really like the shoes, that I picked up at Big River on sale for $25, but had an obnoxious stabilizing post in the inside heel...drilled some holes in it to let it compress more and the shoe is great.

waited around for the O meet to get some more miles in. Jogged it of necessity but enjoyed the forking sprint format. The second control was kind of crowded w/ people having trouble locating control, I dived in the green ditch, happened to see it on the other side and realized the circle was really on the vegetation boundary. I didn't say,'hey, I found it' but I did say 'look at the circle location on your map' - wishing that I had paid more attention to that myself. hope they heard me.

I didn't see many people from there on out, so I thought I was ahead, but that must have been a function of the forking courses, because when I got to the finish there was quite a crowd already there. Thanks to Yvonne for putting this on.