Training Log Archive: DWildfogelIn the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
11 AM
Walking 40:00 [2] 2.3 mi (17:24 / mi)
shoes: Jan10 2 Gel Kayano 11
Gist and back, with Louise. Decent pace, but not pushing.
NOTE: Originally planned today as a running day, but both Louise and I were still a bit sore and tired from Monday's "run" in the Marin Headlands, so (since it turns out I'm not going to George's tomorrow and since the weather was bad today, too) we decided to wait until tomorrow.
NOTE: Originally planned today as a running day, but both Louise and I were still a bit sore and tired from Monday's "run" in the Marin Headlands, so (since it turns out I'm not going to George's tomorrow and since the weather was bad today, too) we decided to wait until tomorrow.
Tuesday Feb 28, 2012 #
Strength exercises 55:00 [4]
Core, hips, heel, theraband, weights. Actually did these in 3 separate sessions at various times during the day.
Monday Feb 27, 2012 #
12 PM
Running 55:45 [3] 5.0 mi (11:09 / mi) +400m 8:56 / mi
shoes: Jan10 2 Gel Kayano 11
Rodeo Beach (Marin Headlands). Louise wanted to try to run the course that several of the groups that put on trail runs use from Rodeo Beach. We got there later than intended and we were both hungry. It was sunny and around 50, but the wind was howling so it felt really uncomfortable. Louise took a long time getting ready, so I wound up jogging around the parking lot for 15 minutes. The course was unpleasantly steep, both up and down, and a lot of it was paved, much of the rest very rocky. I did a lot of zig-zagging to lower the gradient and to not get too far in front of Louise, so the distance I ran is wild estimate. It was an 8k course and I stopped running once we got back to the main road (using the rest as a cool down), maybe a half mile from the finish. Not sure if it was a hard workout (because it was so steep) or a somewhat easy workout (because I never ran very fast). Beautiful scenery and spectacular views; might have made a nice hike, but it was a lousy place to run.
Running warm up/down 21:00 [3] 1.2 mi (17:30 / mi)
shoes: Jan10 2 Gel Kayano 11
15 min warm up, 6 min cool down.
Sunday Feb 26, 2012 #
12 PM
Walking 40:00 [1] 2.0 mi (20:00 / mi)
Bodega Head. Casual walk with Louise, Michelle and Andy.
Saturday Feb 25, 2012 #
8 AM
Running (Distance) 57:01 [3] 6.35 mi (8:59 / mi)
shoes: Jan10 2 Gel Kayano 11
Los Gatos Creek Trail. With "the run club". I run with Rickey and Phillip (each of whom is about 50 and runs the half-marathon in just over 100 mins). The pace is a bit faster than I've been running, but feels comfortable, but my legs certainly felt fatigued on the way back (with just Phillip; Ricky went for 9 miles). Pleased to get in a long, fairly fast run like this, but a bit disheartened that just under 9 min pace would seem fast to me.
Start and finish at the overpass behind California Cafe
S/F ---------- 5701
-----------------(109)
2.0-----104 - 5551
--------(432) - (432)
2.5-----534 - 5119
--------(851) - (844)
3.5---1426 - 4235
------ (857)
4.5 - 2323 - (1318)
-------(426)
5.0 - 2750 - 2917
------ (44) --- (43)
turn ---- 2834
As the splits show, most of the run was around 850 pace.
Start and finish at the overpass behind California Cafe
S/F ---------- 5701
-----------------(109)
2.0-----104 - 5551
--------(432) - (432)
2.5-----534 - 5119
--------(851) - (844)
3.5---1426 - 4235
------ (857)
4.5 - 2323 - (1318)
-------(426)
5.0 - 2750 - 2917
------ (44) --- (43)
turn ---- 2834
As the splits show, most of the run was around 850 pace.
Running warm up/down 14:00 [1] 1.1 mi (12:44 / mi)
shoes: Jan10 2 Gel Kayano 11
8 min warm up, 6 min cool down.
Friday Feb 24, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
12 PM
Strength exercises 55:00 [4]
Theraband, core, hip, heel, and (actually, around 5pm) weights.
Thursday Feb 23, 2012 #
10 AM
Running 49:18 [3] 5.02 mi (9:49 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Mild but blustery. Usual 4.0 in 39:18 (good considering I was running pretty easily) plus 3:31 of loop backs to stay near Louise, and then an additional 6:29 after reaching the finish, including 4:11 back to the first "half-mile" marker.
Adjusted time for the usual 4.0:
----------------506(538)1044(505)1549(439)2028
3918(438)3440(537)2903(410)2453(425)
Adjusted time for the usual 4.0:
----------------506(538)1044(505)1549(439)2028
3918(438)3440(537)2903(410)2453(425)
Wednesday Feb 22, 2012 #
5 PM
Strength exercises 55:00 [4]
Started with a short walk on this unseasonably mild day, then theraband, hip (interleaved with some theraband reps) and weights. With the 15 lb dumbbell, I'm doing fewer reps so the workout time is a little shorter, but it's a harder workout.
Tuesday Feb 21, 2012 #
7 AM
Running 34:56 [3] 3.28 mi (10:39 / mi)
shoes: Jan10 2 Gel Kayano 11
Kinda felt like I needed another day's recovery (especially knees, shins and Achilles), but Louise wanted to get a run in before her pilates class, so I went out with her for what I hoped would be a slow and easy run. We ran just past Gist and back (a 2.5 mile run) but I had gotten pretty far ahead of Louise (yeah, I should've run more slowly), so I did the extra 0.1 past Gist a second time. When I got to the end of the run, kept going for one front-of-house loop. My right calf "grabbed" a few times, or might have gone for another loop. All in all, probably more running than I should have done, and I was feeling it later.
6.0 mark: 12:59
Turnaround: 13.52 (.53)
6.0 mark: 14.46 (.54)
6.0 [again]: 16.38 (1:52) [broad turn added 0.1 mi]
5.0 mark: 28.06 (11.28)
driveway: 29.24 (1.17)
one f-of-h loop: 34.56 (5.32)
6.0 mark: 12:59
Turnaround: 13.52 (.53)
6.0 mark: 14.46 (.54)
6.0 [again]: 16.38 (1:52) [broad turn added 0.1 mi]
5.0 mark: 28.06 (11.28)
driveway: 29.24 (1.17)
one f-of-h loop: 34.56 (5.32)
Monday Feb 20, 2012 #
5 PM
Strength exercises 1:00:00 [4]
Very sleepy after going to Oracle HQ (changed my mtgs to Monday this week) and then running errands. But went for a 15 min walk with Louise to wake up and then got into all the exercises: weights, theraband, hips. Used my new 15-lb dumbbell for the first time.
Sunday Feb 19, 2012 #
11 AM
Orienteering race 28:28 [5] ** 4.7 km (6:03 / km) +20m 5:56 / km
spiked:20/20c shoes: Integrators Orange
Vasona Lake. Probably the closest I've ever come to a perfect orienteering run. (Of course, Vasona, an urban park with long lines of sight, is pretty easy and I'm fairly familiar with it - but other people did have some mistakes and hesitations.) Never stopped running except to punch, never even slowed down to read the map or identify things in the terrain. Always had my route planned for the next leg before getting to the current control, and so always took off without even having to read the map. Lost at most 5 secs in total (!). I was trying not to run all out, but it's so easy to run fast in that park; by the time I got to #10, my legs were starting to feel tired and I was nearing oxygen debt. Kept the pace the rest of the way, but didn't go to full exhaustion over the last 3 controls, like I would have if it was an A-meet. So, maybe I could have run 10 or 15 seconds faster (or, who knows, maybe only 5 seconds).
There's also the issue of having to cross Los Gatos Creek between #14 and #15. I think that creek should be marked as out-of-bounds, but it's not and many people went straight to #15 and ran through the water. I knew long before I got to #14 that I would take the bridge; probably about :40 longer. Take that :40 off my time and that would have been the fastest time per kilometer I've ever done for an orienteering course. Since I'm now certainly slower than I've ever been running-wise, that's a testimony to how clean and efficient this run was orienteering-wise. [If only I could approach that in a real, woods-orienteering course!]
There's also the issue of having to cross Los Gatos Creek between #14 and #15. I think that creek should be marked as out-of-bounds, but it's not and many people went straight to #15 and ran through the water. I knew long before I got to #14 that I would take the bridge; probably about :40 longer. Take that :40 off my time and that would have been the fastest time per kilometer I've ever done for an orienteering course. Since I'm now certainly slower than I've ever been running-wise, that's a testimony to how clean and efficient this run was orienteering-wise. [If only I could approach that in a real, woods-orienteering course!]
Running warm up/down 18:00 [2] 1.4 mi (12:51 / mi)
shoes: Integrators Orange
Vasona: warmup 12 mins (~ 1.0 mi); cool down 6 mins (~ 0.4 mi).
Saturday Feb 18, 2012 #
Note
(rest day)
Thought I might jog a little today, but my Achilles is still feeling a bit irritated, so decided to save it for tomorrow's orienteering at Vasona.
Friday Feb 17, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
NOTE: I do pushups as part of my morning routine; been in the high 60's lately, and even did 70 once - surely the most I've done since I was a teenager and did 80 one day and 100 the next.
NOTE: I do pushups as part of my morning routine; been in the high 60's lately, and even did 70 once - surely the most I've done since I was a teenager and did 80 one day and 100 the next.
11 AM
Strength exercises 1:00:00 [4]
Started with a 10 min walk. Then theraband and hips, interleaved so that I was constantly exercising. Then weights.
Thursday Feb 16, 2012 #
Note
(rest day)
A much needed off day (except for morning stretching and calisthenics). Didn't sleep very well, though.
Drove up to El Cerrito to spend midday with George. Unfortunately, the highway was jammed on the way back, so I wound up spending more hours on the road (4) than with George (3.5).
Drove up to El Cerrito to spend midday with George. Unfortunately, the highway was jammed on the way back, so I wound up spending more hours on the road (4) than with George (3.5).
Wednesday Feb 15, 2012 #
4 PM
Running (Easy distance) 43:39 [3] 4.3 mi (10:09 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. The usual 4.0 miles in 40:29 plus 3:10 of loop-backs to not get too far ahead of Louise. Quite chilly out. My legs were tired and my Achilles was very sore (limped badly for the first mile and never really felt good). Kept my stride short and made it an easy run. Gonna have to take it easy for the next three days to see if I can get some life back in my legs for orienteering at Vasona on Sunday.
----------------511(532)1043(507)1550(451)2041
4029(440)3549(546)3003(434)2529(448)
----------------511(532)1043(507)1550(451)2041
4029(440)3549(546)3003(434)2529(448)
Tuesday Feb 14, 2012 #
10 AM
Strength exercises 55:00 [4]
Weights, theraband, hip exercises. Good session. Not much time, so kept the rests short.
Monday Feb 13, 2012 #
4 PM
Running (Distance) 43:11 [3] 4.57 mi (9:27 / mi)
shoes: Jan10 2 Gel Kayano 11
Front-of-house, 8 loops: 616, 543, 528, 521, 518, 510, 505, 450. Last 4 miles in (a fast) 36:45; last 3 laps (1.71 miles) in 15:05, which is quite decent.
Louise and I were going to run before lunch, but it was pouring rain then, so we decided to aim for late afternoon. Good guess (with the help of the radar map): the rain cleared before we got out there, though it was quite chilly (below 40F). I got a half hour nap right before we ran, which really helped my energy level, so despite tired legs and sore achilles, I had a very good run (though quite sore later, especially my knees).
Louise and I were going to run before lunch, but it was pouring rain then, so we decided to aim for late afternoon. Good guess (with the help of the radar map): the rain cleared before we got out there, though it was quite chilly (below 40F). I got a half hour nap right before we ran, which really helped my energy level, so despite tired legs and sore achilles, I had a very good run (though quite sore later, especially my knees).
Sunday Feb 12, 2012 #
11 AM
Walking 1:45:00 [3] 5.3 mi (19:49 / mi)
shoes: Jan10 2 Gel Kayano 11
Long Ridge, walking with Louise. Parked near "Stonehenge"; did the loop counterclockwise. The sun was just breaking through the fog at our place, but it was completely foggy at Long Ridge. Walked at a decent clip, but didn't push it. Both my knees felt sore.
Saturday Feb 11, 2012 #
8 AM
Strength exercises 1:00:00 [4]
Core, hips, heel, theraband, weights (actually did the latter two before lunch). Up to 66 pushups, a number I don't think I've exceeded since I was a teenager.
Friday Feb 10, 2012 #
Stretching 2:00:00 [1]
The weekly accumulation of morning stretching.
11 AM
Orienteering (Practice) 33:45 [4] *** 3.35 km (10:05 / km) +125m 8:30 / km
spiked:18/19c shoes: Integrators Orange
Joseph Grant Park. This is the best time of year for running at our local parks (soft ground, not many thorns and stickers), but we don't have a meet scheduled, so I made my own training course. It was mostly doing the 2008 A-meet Sprint in the reverse direction, with a few extra controls thrown in on the hillside near the Snell Barn. Cool day, and the park was lovely. Had imagined myself floating over the terrain, but the reality of pig-disturbed ground and a few steep hills was rather different. Good that I went out there to remind myself that running on a course is way different from the trail running I've been doing. Navigated quite well, though to be fair the area and even the control points were very familiar.
Running (Warmup & cool down) 21:00 [2] 1.7 mi (12:21 / mi)
shoes: Integrators Orange
15 minute warmup. 6 minute cool down.
Thursday Feb 9, 2012 #
8 AM
Strength exercises 1:00:00 [4]
Core, hips, theraband, weights (actually did the latter before dinner).
Wednesday Feb 8, 2012 #
10 AM
Running (Easy distance) 41:12 [3] 4.06 mi (10:09 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Sunny and cool. With Louise. Achilles is feeling a bit sore after those 3 harder runs in 4 days. So, with that in mind plus the fact that I'm going to do some orienteering training on Friday, figured I should make today a very easy day. Consequently, stayed with Louise (until she had to slow down in the last mile) instead of going ahead and looping back as I usually do.
----------------456(540)1037(520)1557(452)2049
4112(457)3615(559)3016(441)2535(446)
Tried out my new orienteering glasses and they seem very good. The distance correction is quite noticeable.
----------------456(540)1037(520)1557(452)2049
4112(457)3615(559)3016(441)2535(446)
Tried out my new orienteering glasses and they seem very good. The distance correction is quite noticeable.
Tuesday Feb 7, 2012 #
10 AM
Strength exercises 1:00:00 [4]
Core, pushups, hips (actually did all those earlier in the morning), theraband, weights. Pushed hard.
Monday Feb 6, 2012 #
11 AM
Running (Easy distance) 1:11:01 [3] 6.66 mi (10:40 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline past Black to the 8.18 mark. Definitely tired legs from Fri and Sat's run, and Achilles not as good, either. Wanted to take it real easy, but kept getting going a bit fast and then having to remind myself to slow down. Pretty tired later. Probably better to do this run (which I haven't done in some time) 1.5 mins slower for now.
--------------------------------| *******(1203)******* | ******(1007)******* |
--------------135(1126)1301(445)1746(718)2504(637)3141(330)3511(216)3727
7101(76)6945(1138)5806(400)5406(532)4834(609)4225(308)3917(150)
--------------------------------| *******(932)******* | *******(917)******** |
(The second split is a bit of a guess since I stopped to give someone directions but didn't stop my watch.)
--------------------------------| *******(1203)******* | ******(1007)******* |
--------------135(1126)1301(445)1746(718)2504(637)3141(330)3511(216)3727
7101(76)6945(1138)5806(400)5406(532)4834(609)4225(308)3917(150)
--------------------------------| *******(932)******* | *******(917)******** |
(The second split is a bit of a guess since I stopped to give someone directions but didn't stop my watch.)
Sunday Feb 5, 2012 #
8 AM
Strength exercises 1:00:00 [4]
Core, weights, theraband, hips. Worked hard; good session.
Saturday Feb 4, 2012 #
8 AM
Running (Easy distance) 44:48 [3] 4.73 mi (9:28 / mi)
shoes: Jan10 2 Gel Kayano 11
Los Gatos Creek Trail, from the start of the boardwalk (by the overcrossing) behind California Cafe to the pole on the dam at the N end of Vasona. 2225 at the turnaround. Start with Louise's friends' Los Gatos running club; run the entire way with Phillip Gadd. We chat all the way, and though the run was a bit faster than I usually run on my own, it was very easy. First time in a long time that I ran two days in a row, and my Achilles wasn't a problem (though, of course, it was plenty sore later). And after so long of not running with anyone, now I've done it two days in a row. Definitely want to do it more often.
Friday Feb 3, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
8 AM
Running (Easy distance plus) 36:12 [3] 4.0 mi (9:03 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. 45 degrees, sunny. With Ramsay Thomas:
------------------443(503)946(422)1408(420)1827
3612(416)3156(514)2642(401)2241(413)
Ramsay started off a bit faster than I usually do, but my heel felt good and I had no trouble at all maintaining the pace. We chatted the whole way and it went by really quickly. So nice to run with someone else!
Last August I had a couple of runs at the Lake where the second half was even a little faster than today, but in those cases the first half was a minute slower than today. In late August, ran almost exactly this pace but the my hip popped out. Today felt a lot easier.
------------------443(503)946(422)1408(420)1827
3612(416)3156(514)2642(401)2241(413)
Ramsay started off a bit faster than I usually do, but my heel felt good and I had no trouble at all maintaining the pace. We chatted the whole way and it went by really quickly. So nice to run with someone else!
Last August I had a couple of runs at the Lake where the second half was even a little faster than today, but in those cases the first half was a minute slower than today. In late August, ran almost exactly this pace but the my hip popped out. Today felt a lot easier.
12 PM
Strength exercises 12:00 [4]
Did the two theraband exercises I didn't have time for yesterday.
Thursday Feb 2, 2012 #
5 PM
Strength exercises 45:00 [4]
Weights, hip, core, achilles and 1 of 3 theraband exercises. Not quite enough time to do the theraband pulldpwns and punches. Ramsay was coming over for dinner after having taken George from El Cerrito to Kaiser Santa Clara.
Wednesday Feb 1, 2012 #
7 AM
Strength exercises 50:00 [4]
Did the workout I wanted to do yesterday. Since I don't believe I've ever written down the details in my AP log, here are some:
Pushups: 1 set, 60 reps
Plank: 2 mins
"Hundreds" (kinda like crunches, but static): 1 set, 100 reps
Curls: 3 sets, 24 reps, 10 lbs each arm
Military press: 3 sets, 20 reps, 10 lbs each arm
Theraband 3:
External rotations: 3 sets, 15 reps
Theraband 4:
Pulldowns: 3 sets, 24 reps
"Punches": 3 sets, 24 reps
(Body is pretty shaky when I'm done with all those)
Pushups: 1 set, 60 reps
Plank: 2 mins
"Hundreds" (kinda like crunches, but static): 1 set, 100 reps
Curls: 3 sets, 24 reps, 10 lbs each arm
Military press: 3 sets, 20 reps, 10 lbs each arm
Theraband 3:
External rotations: 3 sets, 15 reps
Theraband 4:
Pulldowns: 3 sets, 24 reps
"Punches": 3 sets, 24 reps
(Body is pretty shaky when I'm done with all those)
12 PM
Running (Hill intervals) 47:35 [3] 4.8 mi (9:55 / mi) +240m 8:35 / mi
shoes: Jan10 2 Gel Kayano 11
Feeling surprisingly good (again!), decide to go for a hill workout. Rather than push the intervals hard, went just a bit faster than my steady run pace. Handled it pretty well. The question is: can I improve the average time for the hill runs by :40 - :60 within a few months?
The run starts with 3 front-of-house loops: 621, 553, 519, total 1732; without stopping, run down (South) Skyline to the bottom of the hill (neighbor George's mailbox) and then back up, with a split (in parenthesis) at the upper end of the retaining wall. The "recovery jog" (i.e., the run down the hill) split is in square brackets:
[436] (336) 541
[419] (336) 544
[415] (326) 528
Avg: 534 [423 rest]
It's been nearly 3 years since I did this 3 x hill workout, so even though this was much slower than I used to do it, it's a good start.
The run starts with 3 front-of-house loops: 621, 553, 519, total 1732; without stopping, run down (South) Skyline to the bottom of the hill (neighbor George's mailbox) and then back up, with a split (in parenthesis) at the upper end of the retaining wall. The "recovery jog" (i.e., the run down the hill) split is in square brackets:
[436] (336) 541
[419] (336) 544
[415] (326) 528
Avg: 534 [423 rest]
It's been nearly 3 years since I did this 3 x hill workout, so even though this was much slower than I used to do it, it's a good start.
Running (Cool down) 9:49 [2] 0.5 mi (19:38 / mi)
shoes: Jan10 2 Gel Kayano 11
Recovered pretty quickly.