Training Log Archive: DWildfogelIn the 30 days ending Sep 30, 2012:
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| 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 | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||
Sunday Sep 30, 2012 #
Note
(rest day)
Saturday Sep 29, 2012 #
8 AM
Orienteering 34:06 [4] *** 4.3 km (7:56 / km) +45m 7:32 / km
spiked:13/14c shoes: Salomon Speedcross 3
Pt. Pinole. Louise was running a Costal Trail Runs 10K (turned out to be half of a half-marathon; she ran 59:25), so I went along to do some O-training. Used the two maps from this Spring's THOMASS race. Ran the point-to-point course in reverse order from #10 to #5, then did 8 of the score-O controls: 108, 107, 106, 105, 104, 103, 109, 110. Finally, back to the point-to-point, did #3, #2, #11, #12, #13. Did very well and ran pretty hard. Continuing my focus on utilizing vegetation, did much, much better than I usually do out there seeing root stocks, thickets, and knolls. Only error was 109, where I got on the wrong (N) side of the trail and didn't realize my error until I ran into the big quarry-type-thing.
Running warm up/down 10:00 [2] 0.75 mi (13:20 / mi)
shoes: Salomon Speedcross 3
About 5 mins warm up (jogging out to #1) and 5 mins cool down (jogging back to car).
Friday Sep 28, 2012 #
Stretching 1:30:00 [1]
The usual accumulation of morning stretching.
Pilates 1:00:00 [4]
Take Norma's class, with Louise. Rigorous workout, with more upper body stuff than previously.
Thursday Sep 27, 2012 #
10 AM
Running (Easy distance) 32:33 [3] 2.83 mi (11:30 / mi)
shoes: Kayano XVIII
Skyline to Black. The three of us had planned to drive out to Waddell Beach today and go on a 10 mile run along the Skyline to the Sea Trail. But Rachel woke up with a bad headache, so we cancelled that (good thing!). By the time Louise and I set off to run (10:15), it was very hot (upper 80's) and no breeze. After another night of poor sleep, I had no energy; if Louise hadn't been running, I wouldn't even have gone out. But I thought I'd give it a try. The hills were really killing me; clearly my climbing muscles haven't recovered yet from Calero. (Perhaps running 4 miles two days ago was a bad idea.) As we approached Black, I was wishing I could tell Louise that she should run home and I'll just sit and wait for her to come back with the car. When we got to the turnaround, Louise said she couldn't run any more. Yeesh, we now had an awfully long walk home in front of us! After walking for a while, Louise felt recovered enough to jog home. I walked a while longer (8 mins altogether), then jogged for 10 minutes, then walked most of the rest, with a little jogging on some of the flatter parts. Gotta get some rest.
Splits for the run out to Black:
132(1143)1315(500)1815(733)2548(645)3233
Splits for the run out to Black:
132(1143)1315(500)1815(733)2548(645)3233
Walking 48:26 [2] 2.83 mi (17:07 / mi)
shoes: Kayano XVIII
See above for description.
Just for laughs, here's the splits on the way back:
8059(300)7759(2040)5720(634)5046(648)4358(1125)
Just for laughs, here's the splits on the way back:
8059(300)7759(2040)5720(634)5046(648)4358(1125)
Wednesday Sep 26, 2012 #
5 PM
Strength exercises 30:00 [4]
Pilates exercise, heel, core, BOSU, some upper body.
Tuesday Sep 25, 2012 #
11 AM
Running (Easy distance) 40:57 [3] 4.0 mi (10:14 / mi)
shoes: Kayano XVIII
Front of house. Very warm. Wasn't sure how my legs would feel after Calero, really thought I'd only do two miles, but kept the pace easy and made it comfortably to 4 miles.
630, 605, 551, 537, 542, 542, 528.
630, 605, 551, 537, 542, 542, 528.
Running warm up/down 7:00 [2] 0.4 mi (17:30 / mi)
shoes: Kayano XVIII
Warm up and (mostly) cool down.
Strength exercises 45:00 [4]
All the upper body exercises (weights, theraband); pushed hard.
Monday Sep 24, 2012 #
Note
(rest day)
Legs not too bad, making me feel that yesterday's exhaustion had more to do with the heat than I thought.
Sunday Sep 23, 2012 #
9 AM
Orienteering race 1:03:58 [5] *** 3.1 km (20:38 / km) +180m 16:00 / km
spiked:8/10c shoes: Salomon Speedcross 3
Calero B-Meet. Brown course. Finish 2nd behind Chuck Spalding (1:01:53). Did quite well for the first 5; had more than a 6 minute lead at that point. But the heat, the hills, and the very slippery soil in the woods wore me out; I fell several times and hit my head on a limb once. The steep climb out of #5 finished me off. I then made a brain-dead error going to #6, mistakenly crossing a second road and saying to myself "Guess the first one wasn't actually a road"(!). 4 minute error. Then going to #8 I felt dizzy and had to sit down for 2+ minutes. Glasses were stained with sweat at that point and it was difficult to see map and terrain. Got off too far to the right on #9.
Well, at least the first half of the run was good. Had the fastest split on Brown for each of the first 4 legs. Had in mind to pay more attention to the mapping of vegetation than I usually do (which worked very well in Wyoming a few weeks ago) and that paid off.
Splits available on WinSplits; I imagine the BAOC RouteGadget site will have the courses soon.
Well, at least the first half of the run was good. Had the fastest split on Brown for each of the first 4 legs. Had in mind to pay more attention to the mapping of vegetation than I usually do (which worked very well in Wyoming a few weeks ago) and that paid off.
Splits available on WinSplits; I imagine the BAOC RouteGadget site will have the courses soon.
Running warm up/down 15:00 [2] 0.7 mi (21:25 / mi) +110m 14:24 / mi
shoes: Salomon Speedcross 3
Warm up on way to the start. Mostly jog, with some walking on the steepest parts.
Saturday Sep 22, 2012 #
Note
(rest day)
Friday Sep 21, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
11 AM
Pilates 1:00:00 [4]
Attend Norma's class at Los Gatos Pilates with Louise. Tough work out. Right hamstring quite sore afterwards.
Thursday Sep 20, 2012 #
11 AM
Running (Easy distance) 50:24 [3] 4.65 mi (10:50 / mi)
shoes: Kayano XVIII
Skyline, with Rachel. Lovely day, a bit warm. Had planned to run an easy 4 miles (front of house), but at the last minute Rachel decided she wanted to run, so we ran down Skyline. Achilles really struggled on the uphills, but kept my stride short to minimize the stretch. Nice easy run.
+++++++++++++++ | ------- (1140) -------- |
--------------129(1112)1241(438)1719(702)2421(142)2603
5024(79)4905(1146)3719(401)3318(536)2743(139)
+++++++++++++++ | -------- (936) -------- |
+++++++++++++++ | ------- (1140) -------- |
--------------129(1112)1241(438)1719(702)2421(142)2603
5024(79)4905(1146)3719(401)3318(536)2743(139)
+++++++++++++++ | -------- (936) -------- |
Running warm up/down 7:00 [2] 0.4 mi (17:30 / mi)
shoes: Kayano XVIII
Wednesday Sep 19, 2012 #
Note
Poor night's sleep, generally low energy, not much time (11am dentist appointment), so a rest day made sense.
Tuesday Sep 18, 2012 #
8 AM
Strength exercises 1:15:00 [4]
All the exercises: core, hips, heel, pilates, weights, theraband, BOSU. Tough workout.
Monday Sep 17, 2012 #
10 AM
Running (Threshold) 37:26 [3] 4.0 mi (9:22 / mi)
shoes: Kayano XVIII
Front of house. Lovely day. Thought I might try hill intervals, but Achilles was particularly sore on the little hills of the first 3 loops, so did a threshold run instead. My actual threshold pace is probably somewhat faster than what I did the last 4 laps in, but during the 5th lap, I really didn't think I'd make it through 7 laps at that pace, so I'm pleased that I did, and it really was still threshold pace (i.e., stayed out of significant oxygen debt).
621, 546, 529, 511, 459, 451, 448
Last 4 laps (2.28 mi) in 19:90 [avg 457/lap]
621, 546, 529, 511, 459, 451, 448
Last 4 laps (2.28 mi) in 19:90 [avg 457/lap]
Running warm up/down 12:33 [2] 0.8 mi (15:42 / mi)
shoes: Kayano XVIII
Warm up: 0.2 mi in 3 mins
Cool down:
- 0.15 mi in 2:30
- walk/stretch 1:30
- 0.45 mi in 7:03
Cool down:
- 0.15 mi in 2:30
- walk/stretch 1:30
- 0.45 mi in 7:03
Sunday Sep 16, 2012 #
5 PM
Strength exercises 1:15:00 [4]
All exercises: core, hips, weights, theraband, pilates, heel, BOSU.
Saturday Sep 15, 2012 #
Note
Believe I've figured out what was causing the weird stuff (raw behind the lips and inside my cheeks; numb tongue; swelling in my throat) going on in my mouth while in Wyoming. It reoccurred Thurs night. Thought about what might have been common to the days prior to the two incidents, and one candidate was that I'd eaten a lot of ARUGULA both times. I love arugula and have been eating it for 25 years, but I googled "reaction to arugula" and, sure enough, the symptoms described are exactly the ones I have. Some people can die within 10 mins from the swelling in the throat. Yeesh. Gonna have to be real careful.
8 AM
Running 1:25:34 [3] 9.2 mi (9:18 / mi)
shoes: Kayano XVIII
Los Gatos Creek Trail, with Ricky Liversidge on the way out, alone on the way back (Ricky was running 12 miles). Ran to the end of the bridge over the creek, just past the San Tomas Expwy under crossing. (First time I've run beyond the Campbell ponds.) Started off in fog, finished in sunshine, but mostly pleasant temperatures the whole way. Thought I'd drop off the pace more after turning around and having to go it alone, but held pretty steady at 9:20 pace. Right calf started cramping a bit with a mile to go, so eased off a bit. ACHILLES hurt quite a bit; guess the (relatively) fast pace of Wed's run irritated it.
Started from the overpass behind California Cafe
Start --------
----------------
2.0-----100 - 8534 --- finished here
--------(437) - (449)
2.5-----537 - 8045
--------(434) - (441)
3.0----1011 - 7604
--------(442) - (439)
3.5---1453 - 7125
------ (912) --- |
4.5 - 2405 - (1401)
-------(437) ---- |
5.0 - 2841 - 5724
-------(435) ---- |
5.5 - 3317 - (932)
-------(442) ---- |
6.0 - 3759 - 4757
-------(453) - (459)
----------- 4252 ---- End of bridge
About 3 minutes faster than the 8 mile run I did on the Creek Trail with Ricky and Philip on July 28.
Minimal warm up and cool down.
Started from the overpass behind California Cafe
Start --------
----------------
2.0-----100 - 8534 --- finished here
--------(437) - (449)
2.5-----537 - 8045
--------(434) - (441)
3.0----1011 - 7604
--------(442) - (439)
3.5---1453 - 7125
------ (912) --- |
4.5 - 2405 - (1401)
-------(437) ---- |
5.0 - 2841 - 5724
-------(435) ---- |
5.5 - 3317 - (932)
-------(442) ---- |
6.0 - 3759 - 4757
-------(453) - (459)
----------- 4252 ---- End of bridge
About 3 minutes faster than the 8 mile run I did on the Creek Trail with Ricky and Philip on July 28.
Minimal warm up and cool down.
Friday Sep 14, 2012 #
Stretching 1:30:00 [1]
The usual accumulation of morning stretching. Missed a few exercises while in Yosemite and also Thurs morning when we had guests here.
11 AM
Pilates 1:00:00 [3]
Many exercises on the reformer, for both legs and arms, which we hadn't done when I went to the class a month ago. Then lunges on a mat (as opposed to a BOSU), which I found very tiring. Good workout.
Thursday Sep 13, 2012 #
1 PM
Walking 45:00 [1] 1.5 mi (30:00 / mi)
Casual walk in Big Basin with Rachel, Louise and our German visitors, the Menhes.
5 PM
Strength exercises 40:00 [4]
Only upper body exercises: theraband and weights.
Wednesday Sep 12, 2012 #
10 AM
Running (Distance) 55:18 [3] 5.66 mi (9:46 / mi)
shoes: Kayano XVIII
Skyline, to Black and back. Warm. Rachel goes out fast (for me) and I stick with her. Strong in the second half (Rachel slows the last 0.3 due to stitch); figured that having gone out that fast and still feeling good, might as well push the rest of the way. Definitely was not "easy" distance. Haven't done this run that fast since late Oct, 2009 (54:32 as part of a 6.66 mi run; did 53:04 on 5-25-08 - and today I went out faster than either of those runs).
Louise ran to Gist with us to test out her neck, which seemed to be OK.
++++++++++++++++ | -------- (1058) ------- |
----------------130(1104)1234(426)1700(631)2332(604)2936
5518(107)5411(1012)4359(334)4024(506)3518(542)
++++++++++++++++ | --------- (841) ------- |
Louise ran to Gist with us to test out her neck, which seemed to be OK.
++++++++++++++++ | -------- (1058) ------- |
----------------130(1104)1234(426)1700(631)2332(604)2936
5518(107)5411(1012)4359(334)4024(506)3518(542)
++++++++++++++++ | --------- (841) ------- |
Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi)
shoes: Kayano XVIII
Warm up: .15 mi in 3 mins (waiting for Louise)
Cool down: .35 mi in 5 mins
Cool down: .35 mi in 5 mins
Tuesday Sep 11, 2012 #
9 AM
Running 19:43 [3] 2.0 mi (9:51 / mi)
shoes: Kayano XVIII
Front of house, 3.5 laps: 609, 543, 526, 225.
Lovely morning. Got out much too late (before breakfast) and was very hungry. As usual after not running for a few days, legs weren't sore but felt very wobbly, like I hadn't run in years. Last half mile felt OK.
ACHILLES hurt a lot while at Yosemite even though I wasn't running. Guess that shows how much the icing I usually do (but couldn't do there) helps.
Lovely morning. Got out much too late (before breakfast) and was very hungry. As usual after not running for a few days, legs weren't sore but felt very wobbly, like I hadn't run in years. Last half mile felt OK.
ACHILLES hurt a lot while at Yosemite even though I wasn't running. Guess that shows how much the icing I usually do (but couldn't do there) helps.
Running warm up/down 5:00 [2] 0.35 mi (14:18 / mi)
shoes: Kayano XVIII
Cool down
Monday Sep 10, 2012 #
Note
(rest day)
Drove from Tuolumne Meadows to Yosemite Valley. Lunch at the Awanhee. Walked around a bit. Long drive home.
Half Den at Half Dome:
Half Den at Half Dome:
Sunday Sep 9, 2012 #
10 AM
Walking 3:00:00 [3] 6.0 mi (30:00 / mi) +600m 22:53 / mi
shoes: Salomon Speedcross 3
Hike from Tuolumne Meadows to Budd Lake. 1hr 40 mins up, 1 hr 20 back; lunch and hang out at the lake for an hour and a half. Very lovely. Given the elevation gain (8200' to 10,000'), I expected it to be steeper, but it was very manageable. With Louise, Rachel and the Mehnes (Felix, Frank, Betty and Bert).
Here's Budd Lake, with Cathedral Peak in the background.
Here's Budd Lake, with Cathedral Peak in the background.
Saturday Sep 8, 2012 #
10 AM
Walking 1:00:00 [3] 2.0 mi (30:00 / mi) +100m 25:58 / mi
shoes: Salomon Speedcross 3
Just W of Tuolumne Meadows. Climbed up to where Vic and Tom Rogers had taken Felix for climbing. Rachel got in on the climbing, too, while Louise and I watched. I walked up and down twice, spread out over about 2.5 hours.
Louise still has a headache and a good deal of neck soreness, but no signs of a concussion or internal bleeding.
Louise still has a headache and a good deal of neck soreness, but no signs of a concussion or internal bleeding.
Friday Sep 7, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
Note
(rest day)
Drove to Tuolumne meadows. Unfortunately, soon after we checked into our Tuolomne Lodge tent cabin, Louise slipped on a rock and fell hard on the back of her head. Fortunately, a doctor was near by, and the doc thought Louise probably didn't suffer a concussion. Nevertheless, she had a big headache and a lot of soreness, and neither of us got much sleep (maybe one hour) that night.
Thursday Sep 6, 2012 #
12 PM
Strength exercises 40:00 [4]
Circuit training, 2 times through, no rest: pilates, theraband, weights, hips, heel. Then some BOSU exercises.
Wednesday Sep 5, 2012 #
9 AM
Running (Easy distance) 1:00:17 [3] 5.66 mi (10:39 / mi)
shoes: Kayano XVIII
Skyline, to Black and back. I'm dragging, my heel is sore, and Rachel takes off at the beginning, so she and Louise were nearly a minute ahead after half a mile. Started to catch them as we got near the turnaround and finally caught up with 1.5 to go (as my heel got looser). Rachel had way more left than either Louise and I, and as she pranced in front and looped around waiting for us, it reminded me that some of the reason that I'm slower now is just plain aging and there isn't a whole lot I can do about it.
+++++++++++++++ | ++++ (1200) ++++ |
--------------135(1152)1326(454)1820(706)2526(622)3148
6017(76)5901(1132)4729(405)4323(536)3748(559)
+++++++++++++++ | +++++ (941) ++++ |
+++++++++++++++ | ++++ (1200) ++++ |
--------------135(1152)1326(454)1820(706)2526(622)3148
6017(76)5901(1132)4729(405)4323(536)3748(559)
+++++++++++++++ | +++++ (941) ++++ |
Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Kayano XVIII
warm up: 0.25 mi, 4 mins
cool down: 0.35 mi, 6 mins
cool down: 0.35 mi, 6 mins
Tuesday Sep 4, 2012 #
8 AM
Running (Easy distance) 2:00 [3] 0.15 mi (13:21 / mi)
shoes: Kayano XVIII
Legs seemed OK, thought I'd try to jog a couple of miles, but after 2 minutes decided it was too much stress for my heel and so another day of rest would be better.
Strength exercises 30:00 [4]
Did one set of each of my strength and balance exercises, all without any rest to try to keep my heart rate up at least a bit.
Monday Sep 3, 2012 #
Note
(rest day)
Legs don't feel as bad as I would've thought. Went with Rachel and Louise to the Vasona 5 Mile run. They ran 41:50 and 42:00, respectively (and at least :15 should be subtracted because it took them that long to get to the starting line). I spectated, and then we went out to breakfast at Hobbie's with Jo and Philip Gadd.
Sunday Sep 2, 2012 #
10 AM
Orienteering race 37:10 [5] *** 4.0 km (9:18 / km) +105m 8:13 / km
spiked:9/9c shoes: Salomon Speedcross 3
Pelican Bay, near Laramie, WY. Western States Champs, Day 2. Quite windy, which makes it feel a lot cooler, much to my liking.
2nd place overall on Brown (Canadian Greg Yarkie ran 34:25). Won the Western States M65 title by about 20 minutes. Technically one of the best runs I've ever had, marred only by a chicken route choice on #7, going around on a road instead of going straight, costing me at least 2 minutes.
2nd place overall on Brown (Canadian Greg Yarkie ran 34:25). Won the Western States M65 title by about 20 minutes. Technically one of the best runs I've ever had, marred only by a chicken route choice on #7, going around on a road instead of going straight, costing me at least 2 minutes.
Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi)
shoes: Salomon Speedcross 3
Warm up. First few steps, could already feel the altitude. But as I kept jogging, at least my legs and my heel felt surprisingly good. Really surprised myself when I left the start triangle by running much faster than planned and feeling pretty good.
Saturday Sep 1, 2012 #
9 AM
Orienteering race 47:32 [5] *** 4.3 km (11:03 / km) +150m 9:25 / km
spiked:7/8c shoes: Salomon Speedcross 3
Plains of Despair (actually, mostly the old Forest Meadows), near Laramie, WY. Western States Champs, Day 1. Warm, with some breezes. Start at 9:26.
2nd overall on Brown, behind Greg Yarkie (42 minutes). Mostly a very good day, with only minor bobbles. One exception; going to #5, I was happily flying down a gentle, open spur without realizing that for 2 mins I had been running on the wrong spur, for a 3 min error.
This was a very physical course, and combined with the altitude, I started feeling sick to my stomach towards the end, and was wiped out for the entire afternoon.
2nd overall on Brown, behind Greg Yarkie (42 minutes). Mostly a very good day, with only minor bobbles. One exception; going to #5, I was happily flying down a gentle, open spur without realizing that for 2 mins I had been running on the wrong spur, for a 3 min error.
This was a very physical course, and combined with the altitude, I started feeling sick to my stomach towards the end, and was wiped out for the entire afternoon.
Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Salomon Speedcross 3
Warm up