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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 2:00:40 10.3(11:43) 16.58(7:17) 13
  Strength exercises2 50:00
  Walking1 19:00 0.9(21:07) 1.45(13:07)
  Basketball2 8:00
  Total7 7:17:40 11.2 18.02 13
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Friday Jan 20 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance. Had trouble with the balance exercises the last few days. Usually I find I can do them better if I jog outside for half a minute first, which is what I usually do. But with the inclement weather we've been having, and with painters coming every day at 8am to paint the kitchen, I wasn't able to jog first, so maybe that was the cause.

11 AM

Running (Easy distance) 43:49 [3] 4.0 mi (10:57 / mi)
shoes: Salomon SC 3 Bl/Bl

Skyline. To just-past-Gist and back, then 2.5 front-of-house loops.

43 degrees, more heavy rain last night, but during the run there was only 20 seconds of downpour, otherwise light drizzle and some periods of no rain. Margins are muddy mess and often clogged with fallen debris, so I ran on more pavement than usual.

When we first went out, both knees were stiff and sore. L went ahead as I did my usual 1 minute warmup, which meant I got to do the run mostly by myself. knees started feeling better after a few minutes, and actually had a halfway decent run, first in a while. Pushed a little on the flat parts on the final lap; at least I got under 10 min pace.

-------------- 134(1124)1258(57)1355
2814(122)2652(1159)1453(58)

Note: Subtracted loop back of 123 at the 6.0 mark on the way back

(244) -- short loop

2 x front-of-house loop: 557, 529

[Easy distance]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC 3 Bl/Bl

Cool down, partly in the front yard, because it looked like a thunderstorm was coming.



Thursday Jan 19 #

3 PM

Strength exercises 30:00 [4]

JCCLG. Started pushing a little bit on the machines and the weights; it'll take a couple more sessions before I'm pushing hard enough for it to be actual training. Did my "usual" core exercises, just a bit, and brought my yellow thera-ring and did some clam shells, scissors, squats and crab walking (and felt really out of shape on those). Did enough exercises overall though that it felt like a bit of a workout.

[Strength exercises]

Basketball 4:00 [2]

JCCLG. Actually did this after my strength workout.

Wednesday Jan 18 #

10 AM

Running 44:41 [3] 3.75 mi (11:55 / mi) +13m 11:47 / mi
shoes: Kayano 20 Blue

Los Gatos Creek Trail, rom the JCC, with L. Run S to the 2.5 mi post at the S end of Vasona. On the way back, stopped once we got out to Lark Ave and used the rest as a cool down.

Rain, but mostly light. Much of the dirt I usually run on is a muddy mess, but ran on a good deal of it anyway.

Can still feel my quads, but felt much better than a couple of days ago. Could have gone faster, but mostly stay with L so as not to over do it.

Garmin reports the splits at the half-mile posts as .48 miles, so it looks like 4% under-reporting. Subtracting off the last ,24 mi, 400 cool down, and then adding 4% to the distance gives:

RUN: 3.65 mi, 4041 (11:09 pace)
Cool down: .25 mi, 400

[Easy distance]

Tuesday Jan 17 #

4 PM

Strength exercises 20:00 [4]

Oracle gym. Trying to ease back into these.

Machines:
-pull downs, front and back
-"punches"
-shoulder rotations

Core:
-bridges
-planks

Bar dips

Weights:
-curls
-military presses

One-legged squats

Did one or two sets of each, lighter weights, fewer reps. But it's a place to start.

[Strength exercises]

Basketball 4:00 [2]

Oracle gym. A little bit of dribbling and shooting to warm up (this was before the strength exercises.

Monday Jan 16 #

12 PM

Running (Easy distance minus) 22:40 [3] 2.0 mi (11:20 / mi)
shoes: Kayano 20 Blue

Front of house. Cold, windy. Got out late (12:30) because we were working on some tasks.

Quads a good deal better (bath last night helped) but still not great, so planned an easy run. On the third lap, picked up a pace a bit on the flat parts, but couldn't have gone much faster without straining. Just going to have to ease into things over the next couple of weeks.

651, 645, 611, 254

[Easy distance minus]

Running warm up/down 3:30 [2] 0.2 mi (17:30 / mi)
shoes: Kayano 20 Blue

Cool down

Sunday Jan 15 #

4 PM

Walking 19:00 [3] 0.9 mi (21:07 / mi)
shoes: Kayano 16 White

Skyline. Sunny and cold. Walked to Tobacco's driveway and back, rather briskly. Hadn't done my strength exercises this morning, so did them when I got, and threw in a few reps of glute exercises too, as a means of starting to get back to that.

Quads are OK when I walk, but tried jogging a few steps a couple of times, and I definitely feel the quads then. Not sure I'll be able to run tomorrow.

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