Training Log Archive: DWildfogelIn the 30 days ending Nov 30, 2012:
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| 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 | Th | Fr | ||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
9 AM
Pilates 1:00:00 [4]
Norma's pilates class, with Louise and one other person. No problem at all with vertigo. Clearly, I've improved a good deal over the last month (when I couldn't attend the class) by virtue of doing my own pilates mat workouts at home 2 to 3 times a week.
Thursday Nov 29, 2012 #
Note
(rest day)
Legs felt good today, better than they have been on a day after running. Nevertheless, bad weather and a tight schedule eliminated any thoughts of running.
Wednesday Nov 28, 2012 #
7 AM
Running (Easy distance) 38:25 [3] 4.0 mi (9:36 / mi)
shoes: Salomon Speedcross 3
Front of House. 3 big storms are supposed to hit over the next 4 days. Saw that it was only drizzling when I got up, so went out to get a run in before breakfast. Drizzling and breezy when I started, windy and steady rain by half way through, but I persevered. Legs felt looser than usual; maybe it was adrenalin because I was eager to get done before conditions got worse.
605, 538, 534, 526, 523, 511, 508
605, 538, 534, 526, 523, 511, 508
Running warm up/down 7:00 [3] 0.4 mi (17:30 / mi)
shoes: Salomon Speedcross 3
5:30 cool down.
Tuesday Nov 27, 2012 #
8 AM
Strength exercises 1:15:00 [4]
Pilates mat exercises interleaved with theraband, hip and weight exercises. Pushed hard. Did it before breakfast because I couldn't see another way to fit it in today, so I was feeling rather depleted by the end.
I was able to lie my head back on the roller (while doing the mat exercises) without experiencing vertigo!
I was able to lie my head back on the roller (while doing the mat exercises) without experiencing vertigo!
Monday Nov 26, 2012 #
9 AM
Running 53:30 [3] 5.2 mi (10:17 / mi)
shoes: Kayano XVIII
Kortum Trail, Sonoma Coast State Beach. Foggy, but surprisingly warm and calm. Start at Shell Beach to avoid the big hill near Blind Beach. Felt pretty good, though left hamstring (which bothered me towards the end of theTurkey Trot) bothered me a bit towards the end.
We had decided to stay an extra night at the cabin; got up early to have some breakfast and then get a run in at the beach. Really a lovely morning.
South to Wright's Beach gate 18:25
Turnaround (to pavement) -------- :38
Back to Shell Beach parking: 17:48
Across parking lot: ------------------ :06
North to first big chasm: --------- 8:11
Back to Shell Beach parking: -- 7:44
Also: :40 of loopbacks to allow Louise to catch up. Louise's GPS watch clocked 5.14 miles; I added .06 for the 40 secs of loopbacks.
We had decided to stay an extra night at the cabin; got up early to have some breakfast and then get a run in at the beach. Really a lovely morning.
South to Wright's Beach gate 18:25
Turnaround (to pavement) -------- :38
Back to Shell Beach parking: 17:48
Across parking lot: ------------------ :06
North to first big chasm: --------- 8:11
Back to Shell Beach parking: -- 7:44
Also: :40 of loopbacks to allow Louise to catch up. Louise's GPS watch clocked 5.14 miles; I added .06 for the 40 secs of loopbacks.
Running warm up/down 5:00 [3] 0.3 mi (16:40 / mi)
shoes: Kayano XVIII
Cool down. See white rainbow as the sun starts to come out.
Sunday Nov 25, 2012 #
8 AM
Strength exercises 25:00 [4]
Pilates mat exercises. Didn't have weights or theraband at our cabin, so that's all I could do.
Saturday Nov 24, 2012 #
11 AM
Walking 1:20:00 [2] 3.5 mi (22:51 / mi)
shoes: Kayano XVIII
Sonoma Coast State Beach. Walk on Kortum Trail with George, Leslie, Sarah, Andy and Louise. (The women each ran part of the way.) Gorgeous day. Going over the hill near the beginning of the trail twice made it a workout.
Friday Nov 23, 2012 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
1 PM
Walking 35:00 [1] 1.5 mi (23:20 / mi)
Armstrong Redwoods State Park (near Guerneville). Leisurely walk with George, Leslie and Louise, with a picnic halfway through the walk. Very chilly in the redwood forest.
Thursday Nov 22, 2012 #
8 AM
Running race 54:41 [4] 10.0 km (5:28 / km)
shoes: Kayano XVIII
Silicon Valley Turkey Trot 10K. 4th of 36 in M65. 48 degrees and sunny at the start, warmed up quickly as we ran. Very flat course (long time since I've been on one!) Out there with Louise and 21,000 others (though more than half were in the 5K). Felt really easy for 4 miles, thought I would be able to really pick it up, but the objective was to stay with Louise (and to not injure my heel, given that the entire run was on pavement). At that point my left hamstring started getting tight, and my legs started feeling like they didn't want to go any faster, so just picked up a little. Never got into any severe oxygen debt. At this age, leg strength appears to be the limiting factor.
Mile splits: 917, 910, 840, 847, 836, 837, 134
Had the car parked by 6:30 for the 7:50 race. At least getting up at 5am allowed me to eat most of a normal breakfast, though I did feel it in my stomach a little during parts of the race.
Mile splits: 917, 910, 840, 847, 836, 837, 134
Had the car parked by 6:30 for the 7:50 race. At least getting up at 5am allowed me to eat most of a normal breakfast, though I did feel it in my stomach a little during parts of the race.
Running warm up/down 7:00 [2] 0.4 mi (17:30 / mi)
shoes: Kayano XVIII
Not much warm up, mostly jogging in place while waiting in the corral. Slow 5.5 min jog for cool down.
Wednesday Nov 21, 2012 #
Note
(rest day)
Went out for a short, casual walk with Louise in the afternoon, wound up speaking with our neighbor Roy for a while - and found out that he had been very friendly with Joe Dimaggio.
Tuesday Nov 20, 2012 #
12 PM
Strength exercises 1:00:00 [4]
Pilates mat (which I've been doing on a roller lately) exercises interleaved with theraband, weight and hip exercises. Only 3 sets of pilates exercises rather than the usual four.
Monday Nov 19, 2012 #
10 AM
Running (Easy distance) 27:38 [3] 2.8 mi (9:52 / mi)
shoes: Kayano XVIII
Lake Ranch Reservoir (start at 9:48). Sunny but quite chilly. Didn't really want to run as legs were pretty tired from the weekend, but Louise wanted company at the lake. She ran close to her PR. I stayed close until we reached the lake, then eased off and turned when she turned, even though I had just reached the dam. Ran back as far as "fern creek" (the usual 3 mile mark).
459(514)1013(443)1456(409)1905 <-------- beginning of dam (rather than end)
-------------2738(426)2312(407)
459(514)1013(443)1456(409)1905 <-------- beginning of dam (rather than end)
-------------2738(426)2312(407)
Running warm up/down 9:00 [2] 0.6 mi (15:00 / mi)
shoes: Kayano XVIII
Cool down. Jog from Fern Creek past the half-mile mark (with a little walking), then walk the rest of the way. Legs pretty tired.
Sunday Nov 18, 2012 #
1 PM
Walking 1:55:00 [3] 5.1 mi (22:33 / mi)
Long Ridge Open Space Preserve. Louise and I hike with Steve and Liane Hornsey. Chilly, but clear after much rain. Moderate pace. Surprisingly stiff afterwards.
Saturday Nov 17, 2012 #
11 AM
Orienteering race 14:42 [5] *** 1.6 km (9:11 / km) +55m 7:50 / km
spiked:7/7c shoes: Salomon Speedcross 3
Joaquin Miller Park - Sprint Tournament. Preliminary Round, Course 1A.
Raining pretty hard when I arrived at the park, but fortunately it eased off and was mostly light rain for the rest of the event. Got help from Dan, Matthias, Chuck and others getting my results and start list charts posted in a dry place. The 10:30 briefing went well. The tournament and each round got off on time; the separation of people into divisions (even with 3 no shows and 3 new entries) turned out to be nearly perfect, and the event was a great success.
Had time to jog around for 5 minutes before my start, and felt surprisingly good running during the Preliminary Round. Matched against Joe Maffei. Went out fast, quickly leaving Joe behind. Navigated well and kept pushing the pace. Very good run, missing first in my 8 person division by :13 (to M45 Misha Kreslavsky). Only significant mistake was my route choice leaving #2: should have gone up to the trail instead of going back down to the road and then having to run up again (plus my route was longer). Lost about :30.
Raining pretty hard when I arrived at the park, but fortunately it eased off and was mostly light rain for the rest of the event. Got help from Dan, Matthias, Chuck and others getting my results and start list charts posted in a dry place. The 10:30 briefing went well. The tournament and each round got off on time; the separation of people into divisions (even with 3 no shows and 3 new entries) turned out to be nearly perfect, and the event was a great success.
Had time to jog around for 5 minutes before my start, and felt surprisingly good running during the Preliminary Round. Matched against Joe Maffei. Went out fast, quickly leaving Joe behind. Navigated well and kept pushing the pace. Very good run, missing first in my 8 person division by :13 (to M45 Misha Kreslavsky). Only significant mistake was my route choice leaving #2: should have gone up to the trail instead of going back down to the road and then having to run up again (plus my route was longer). Lost about :30.
Orienteering race 12:41 [5] *** 1.2 km (10:34 / km) +45m 8:54 / km
spiked:4/7c shoes: Salomon Speedcross 3
Semi-finals, matched against Bruce Wolfe. Had about 25 minutes between rounds, but I was busy most of that time gathering results and figuring out the pairings for the second round. Never relaxed or even sat down. Perhaps partly because of that, my focus just wasn't there for this race. Lost time on nearly every leg (though a bit of that was because of very outdated mapping of vegetation and trails). Started feeling physically weary towards the end, too. Lost more than :30 on both #2 and #4. Still finished only :35 behind Bruce.
Orienteering race 10:32 [5] *** 0.9 km (11:42 / km) +40m 9:35 / km
spiked:3/7c shoes: Salomon Speedcross 3
Finals. Matched against Joe Maffei for third place in Division 2. Again, spent the time between rounds working on results and pairings, with no chance for a breather. This course was the shortest, but also in the least well mapped part of the park (in my opinion). Had my biggest errors of the day on the first two, though time-wise they were each less than a minute. Did both 3 and 4 very well, a little off on 5, good on 6 and 7. Joe had lots of trouble, so I wound up third, which is right where I had seeded myself.
Overall, the tournament was very successful, running on time and very smoothly (thanks to people who pitched in to help, like Chuck, Matthias, Dan and Joe Maffei). My own orienteering deteriorated as the rounds wore on, but I never had a really bad leg.
Interestingly, none of the twelve people who finished behind me beat me in any of the races; I only beat the top 5 people when two of them mispunched. It was only the 5 people immediately in front of me (in the final results and in the seedings), namely, Deron, Andrew, Tapio, Misha and Bruce, who I was competitive with.
Overall, the tournament was very successful, running on time and very smoothly (thanks to people who pitched in to help, like Chuck, Matthias, Dan and Joe Maffei). My own orienteering deteriorated as the rounds wore on, but I never had a really bad leg.
Interestingly, none of the twelve people who finished behind me beat me in any of the races; I only beat the top 5 people when two of them mispunched. It was only the 5 people immediately in front of me (in the final results and in the seedings), namely, Deron, Andrew, Tapio, Misha and Bruce, who I was competitive with.
Friday Nov 16, 2012 #
Note
(rest day)
In the morning, noticed that several people were asking questions about tomorrow's Sprint Tournament that showed misconceptions, so even though I had nothing to with organizing the event, I tried to answer them. As the day wore on, I answered more and more questions; by evening, I wound up in charge of the rules and the seeding! Stayed up until 1 AM preparing charts to be posted for results and starts. Then only got about 1 hour of sleep as I kept going over how to present the rules in a very limited amount of time and what to do about the inevitable possibility that some people on the start list wouldn't show up and other people not on the list would.
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
Thursday Nov 15, 2012 #
11 AM
Running (Easy distance) 11:39 [3] 1.14 mi (10:13 / mi)
shoes: Kayano 19's
Two front of house loops, mostly getting loose and taking it easy in preparation for Saturday's sprint tournament. 624, 515.
Strength exercises 45:00 [4]
About 2/3 of the usual: pilates mat, theraband, weights, hips.
Wednesday Nov 14, 2012 #
Note
(injured) (rest day)
Went to Palo Alto in the morning with Louise for a consultation with TIAA-CREF, where we got some good help from Casey Smiley. Then a good lunch at Tamarine. Later, Ramsay and Janet came over for dinner. Nice day.
More dizzy today than I've been, even sometimes not in the "usual" position that causes the dizziness.
More dizzy today than I've been, even sometimes not in the "usual" position that causes the dizziness.
Tuesday Nov 13, 2012 #
8 AM
Strength exercises 1:15:00 [4]
Interleave pilates mat exercises with theraband, weight and hip exercises. Keep increasing the reps on the mat exercises. Also some BOSU lunge and balance exercises.
Monday Nov 12, 2012 #
1 PM
Running (Easy distance) 30:43 [3] 3.0 mi (10:14 / mi)
shoes: Kayano XVIII
Not much time today, but squeeze in a slow (but not as easy as it should have been) 3 mile run.
618, 558, 548, 544, 537, 117
618, 558, 548, 544, 537, 117
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Kayano XVIII
Cool down
Sunday Nov 11, 2012 #
Note
(rest day)
Big breakfast, walk around the Sunday art show at the harbor, drive home from Santa Barbara.
Saturday Nov 10, 2012 #
8 AM
Running (Easy distance) 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Kayano XVIII
Santa Barbara. Run E along the harbor front from State St to the cemetery gate (with a few forays out to the beach) and back. Ran slowly, but never felt good, though the setting was beautiful.
While I did that, Louise ran in the Santa Barbara Half-Marathon, finishing in a very fine 2:06, good for 15th of 103 in her age/gender division (something like 1500 of 3500 overall, with the vast majority of runners being younger than she is).
While I did that, Louise ran in the Santa Barbara Half-Marathon, finishing in a very fine 2:06, good for 15th of 103 in her age/gender division (something like 1500 of 3500 overall, with the vast majority of runners being younger than she is).
Running warm up/down 5:00 [2] 3.0 mi (1:40 / mi)
shoes: Kayano XVIII
Cool down
Friday Nov 9, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
Thursday Nov 8, 2012 #
7 AM
Running (Easy distance) 23:31 [3] 2.28 mi (10:19 / mi)
shoes: Kayano Grey-and-Red
(7:30 am) Front of house. Chilly (30 degrees cooler than yesterday). Chill makes me start fast, but Louise joins in after half a lap, and I bide my time behind her. Picked up for the last lap, but still nice and easy. Felt much better than yesterday.
609, 555, 554, 533
609, 555, 554, 533
11 AM
Strength exercises 55:00 [4]
Pilates mat exercises interleaved with upper body theraband and weight exercises.
Wednesday Nov 7, 2012 #
11 AM
Running (Easy distance) 29:53 [3] 3.0 mi (9:58 / mi)
shoes: Kayano Grey-and-Red
Front of house. Lovely day. Body felt decrepit for a couple of laps. Heel loosened up and I started to feel better. Probably ran a bit too fast over the last mile (that is, might've been better off keeping a slower pace and running an extra mile).
617, 556, 544, 530, 515, 111
617, 556, 544, 530, 515, 111
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Kayano Grey-and-Red
Tuesday Nov 6, 2012 #
11 AM
Strength exercises 50:00 [4]
(injured)
Pilates mat exercises interleaved with upper body theraband and weight exercises. Short on time, so the workout was even more intense than usual.
Still can't lie flat on my back without getting dizzy.
Still can't lie flat on my back without getting dizzy.
Monday Nov 5, 2012 #
Note
(rest day)
Glad I didn't do any more yesterday - I'm plenty sore and tired enough today.
Sunday Nov 4, 2012 #
10 AM
Orienteering race 54:48 [5] *** 5.8 km (9:27 / km) +190m 8:07 / km
spiked:10/10c shoes: Salomon Speedcross 3
Mini Golden Kid on the new map of Coyote Lake. Unexpectedly warm. Set out to run for an hour and to do most of it by myself, so that meant cutting the course somewhere so I could get out in front. Fortunately, I was able to figure that out on the way to #1. I ran 1-6-8-9-10-11-12-21-22-23-F. In other words, I ran the Kid except that I skipped 2-3-4-5 and 7, which also saved me 200m or so of climb. (Had my ten controls made up a course of their own, the stats would have been 5.8 km with 190m of climb. Of course, the distance I covered was something more than that.) The first 25 mins or so was 90% on trails, the rest was required more navigating. Only mistakes: #22: Route choice error of about :40, going too far to the right; and #23: about :15, my bearing had me going too far left, but spotted the control before I'd gone too far. Good workout, fun day. Not totally exhausted at the end, but my legs certainly didn't want to climb anymore.
Saturday Nov 3, 2012 #
6 PM
Strength exercises 25:00 [4]
Theraband and weight exercises, two sets each (instead of 3).
Friday Nov 2, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
8 AM
Running (Easy distance) 58:36 [3] 5.0 mi (11:43 / mi)
shoes: Kayano XVIII
Skyline, with Louise. Sunny and cool. Right off the bat, my knees hurt and going up hills was really tough. Did OK on flats, but hills were a struggle all the way. Disappointing. Didn't get enough to eat before hand, which might have been a factor. Perhaps Wed's hard run and /or yesterday's tough pilates workout also contributed? Trying to run the Golden Goat on Sunday could be a real challenge.
--------------139(1205)1344(503)1847(735)2623(355)3018 <--- about .03 mi past 7.32 mark
5836(91)5705(1238)4427(423)4003(600)3404(346)
--------------139(1205)1344(503)1847(735)2623(355)3018 <--- about .03 mi past 7.32 mark
5836(91)5705(1238)4427(423)4003(600)3404(346)
Thursday Nov 1, 2012 #
11 AM
Strength exercises 1:15:00 [4]
(injured)
Pilates mat exercises interweaved with upper body theraband exercises. Hips, weights, BOSU, more pilates mat.
At this point, pilates mat exercises consists of 4 sets each of the following:
-"dead bug" (16 reps each leg)
-straight leg lifts (12 reps)
-double clam shells (12 reps)
At this point, pilates mat exercises consists of 4 sets each of the following:
-"dead bug" (16 reps each leg)
-straight leg lifts (12 reps)
-double clam shells (12 reps)