Training Log Archive: DWildfogelIn the 30 days ending Sep 30, 2013:
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| 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 | Mo | ||||||||||||||||||||||||||||
Monday Sep 30, 2013 #
Note
(injured)
Legs felt OK and I would have run today, but quadriceps prevented that.
Sunday Sep 29, 2013 #
Note
(rest day)
Saturday Sep 28, 2013 #
10 AM
Orienteering race 1:13:12 [5] *** 8.3 mi (8:49 / mi) +190m 8:14 / mi
spiked:18/19c shoes: Kayano 19's
Golden Kid (baby Goat) in Golden Gate Park. Stats are straight line, point to point for distance and climb along the optimal route. This was also a Trail Cross: presumably, the actual running distance along trails was 10K, though I suspect that it was greater. 2nd of 18 overall (3+ minutes behind Graham Brew), 1st Masters (40+).
One navigation error (#15: lost my place for a bit, cost about :30), one significantly sub-optimal route choice (#14: about 1:15; didn't see key trail segment on the optimal route, so chose a route that went around), and another, #11, where I couldn't pick out the correct trail because of out-of-bounds lines (lost 1+ mins), a couple of other minor sub optimal routes (:05 to :15), and a few very short hesitations plus one of about :10. It was really great fun, and much more challenging navigation than I expected. My brain was engaged the entire time. Turns out I was in the lead through #13, and Graham was out of sight by the time I headed for #15, so I navigated virtually entirely on my own.
My right quadriceps stopped working just as I was approaching #14. Hobbled for a few minutes, trying to jog a bit but unable to. Thought I was going to have to drop out, but then I started to be able to jog, and then I was able to run the rest of the way. However, later that area was quite sore and couldn't fully support my weight going down stairs (for instance).
One navigation error (#15: lost my place for a bit, cost about :30), one significantly sub-optimal route choice (#14: about 1:15; didn't see key trail segment on the optimal route, so chose a route that went around), and another, #11, where I couldn't pick out the correct trail because of out-of-bounds lines (lost 1+ mins), a couple of other minor sub optimal routes (:05 to :15), and a few very short hesitations plus one of about :10. It was really great fun, and much more challenging navigation than I expected. My brain was engaged the entire time. Turns out I was in the lead through #13, and Graham was out of sight by the time I headed for #15, so I navigated virtually entirely on my own.
My right quadriceps stopped working just as I was approaching #14. Hobbled for a few minutes, trying to jog a bit but unable to. Thought I was going to have to drop out, but then I started to be able to jog, and then I was able to run the rest of the way. However, later that area was quite sore and couldn't fully support my weight going down stairs (for instance).
Orienteering warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Kayano 19's
Warm up 6 minutes, cool down 4 minutes
Friday Sep 27, 2013 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
Thursday Sep 26, 2013 #
11 AM
Strength exercises 30:00 [3]
Upper body exercises (theraband, weights) only. Legs pretty tired; hope they bounce back for Sat's Golden Kid.
Wednesday Sep 25, 2013 #
11 AM
Running (Easy distance) 40:43 [3] 4.0 mi (10:11 / mi)
shoes: Kayano 19's
Lake Ranch Reservoir. Only 16 hours after yesterday's long run, and my 4th run in 5 days: legs are tired. Was hoping that if I just took it easy it would feel good, but after a mile I was pretty sure I'd be better off stopping; however, I needed to keep Louise company, so went on. Slowed down a lot the second half. Hope I didn't overdo it.
----------------454(531)1025(458)1523(444)2007
4043(502)3541(604)2947(439)2508(501)
----------------454(531)1025(458)1523(444)2007
4043(502)3541(604)2947(439)2508(501)
Running warm up/down 3:00 [2] 0.2 mi (15:00 / mi)
shoes: Kayano 19's
Cool down
Tuesday Sep 24, 2013 #
12 PM
Strength exercises 1:15:00 [4]
Full sets of all the exercises, including Achilles.
5 PM
Running (Easy distance) 1:13:35 [3] 6.66 mi (11:03 / mi)
shoes: Kayano 19's
Skyline, past Black and back. Had already done a strength workout, and wasn't expecting to run so soon after an orienteering weekend with lots of climb, but my legs kept feeling like they wanted to run, so went out at 5:15pm and just cruised. Amazingly decent pace considering how easily I was running: never even had to think about my breathing. Clearly slowed down a lot the last 1.2 miles, but the objective was to keep it easy, and it was.
+++++++++++++++++ | -------- (1214) ------- | ------ (1015) --------|
--------------133(1125)1259(453)1752(721)2513(648)3201(339)3540(218)3758
7335(83)7212(1253)5919(415)5504(548)4915(615)4300(308)3952(154)
+++++++++++++++++ | --------- (940) ------- | ------- (923) --------|
Hadn't gone this far on Skyline in 14 months!! "usual" 5.66 in 62:36.
Finally starting to feel like I felt at the end of July. Was it the infection or the Cipro that held me back, or was it just a typical, unexplainable slump?
+++++++++++++++++ | -------- (1214) ------- | ------ (1015) --------|
--------------133(1125)1259(453)1752(721)2513(648)3201(339)3540(218)3758
7335(83)7212(1253)5919(415)5504(548)4915(615)4300(308)3952(154)
+++++++++++++++++ | --------- (940) ------- | ------- (923) --------|
Hadn't gone this far on Skyline in 14 months!! "usual" 5.66 in 62:36.
Finally starting to feel like I felt at the end of July. Was it the infection or the Cipro that held me back, or was it just a typical, unexplainable slump?
Running warm up/down 4:00 [2] 0.2 mi (20:00 / mi)
shoes: Kayano 19's
Cool down. Was back to normal breathing almost immediately, so didn't need to do much, and it was getting chilly.
Monday Sep 23, 2013 #
Note
(rest day)
Legs not feeling as bad as I might have expected.
Sunday Sep 22, 2013 #
10 AM
Orienteering race 1:25:35 [5] *** 5.0 km (17:07 / km) +315m 13:01 / km
spiked:10/11c shoes: Salomon Speedcross 3
Boggs Day 2. 90-minute Wilderness Scramble (aka Score-O). Objective was to go to the N part of the map, where I'd never been, even though that meant more climb and probably fewer points. Nevertheless, pleased that I could get 300 points. When I was furthest from the start (which was also the lowest point of my route), figured there was no way I could make it back in time with all the climbing I'd have to do, but the way back was almost entirely on trails and after walking the steepest parts, hustled the last 10 minutes and finished with 4+ minutes to spare.
The only control that gave me much trouble was the first one I chose, a 10-pointer (and, therefore, presumably easy). Couldn't find the knoll in the broad flat area at first, so bailed to the road and found it immediately on my way back in - maybe a minute or a little more lost. Otherwise, three minor bobbles in or near control circles, less than half a minute each. Going downhill through gnarly stuff at one point, my pace count had me thinking I'd missed the trail I was heading for, so angled towards the control and eventually did hit the trail, meaning my pace count had been off. Maybe lost a minute on that one.
Wore the rubber-cleated shoes because my metal tipped spikes were still wet from yesterday. The rubber ones were OK, but I think the metal tipped ones are better for this terrain.
Surprised that the 315m of climb wasn't tougher; the fact that it was mostly on trails muted the effect somewhat.
The only control that gave me much trouble was the first one I chose, a 10-pointer (and, therefore, presumably easy). Couldn't find the knoll in the broad flat area at first, so bailed to the road and found it immediately on my way back in - maybe a minute or a little more lost. Otherwise, three minor bobbles in or near control circles, less than half a minute each. Going downhill through gnarly stuff at one point, my pace count had me thinking I'd missed the trail I was heading for, so angled towards the control and eventually did hit the trail, meaning my pace count had been off. Maybe lost a minute on that one.
Wore the rubber-cleated shoes because my metal tipped spikes were still wet from yesterday. The rubber ones were OK, but I think the metal tipped ones are better for this terrain.
Surprised that the 315m of climb wasn't tougher; the fact that it was mostly on trails muted the effect somewhat.
Orienteering warm up/down 7:00 [2] 0.5 mi (14:00 / mi)
shoes: Salomon Speedcross 3
Warm up. Minimal since I wasn't planning on starting off very fast, and, of course, I was a bit stiff from yesteday.
Saturday Sep 21, 2013 #
10 AM
Orienteering race 50:28 [5] **** 3.5 km (14:25 / km) +170m 11:36 / km
spiked:8/11c shoes: Integrators Orange
Boggs Mtn B-meet, Day 1. Middle Green. Moved up in hopes of stiffer competition, but the best Green runners moved up themselves. Finished first, about 7 minutes ahead of Dan Greene and 15 ahead of Cornelia and Marie-Josee.
It rained over night, so the woods were very wet, but while I was on the course it was mostly just drizzling lightly. Proceeded cautiously (wet logs and stones under foot, plus respect for the difficulty of Boggs) and managed to avoid significant errors. Had 3 bobbles within or very near the control circles, about 20 - 40 secs each. Also had to bash through unmapped vegetation on several legs, which created a feeling that I had made more mistakes than I actually had. Pretty good day, and still strong at the end.
It rained over night, so the woods were very wet, but while I was on the course it was mostly just drizzling lightly. Proceeded cautiously (wet logs and stones under foot, plus respect for the difficulty of Boggs) and managed to avoid significant errors. Had 3 bobbles within or very near the control circles, about 20 - 40 secs each. Also had to bash through unmapped vegetation on several legs, which created a feeling that I had made more mistakes than I actually had. Pretty good day, and still strong at the end.
Orienteering warm up/down 16:00 [2] 1.15 mi (13:55 / mi)
shoes: Integrators Orange
Warm up: 10 minutes, .8 mi, feeling pretty loose. Really did need to warm up because it was quite chilly.
Cool down: 6 minutes, .35 mi.
Cool down: 6 minutes, .35 mi.
Friday Sep 20, 2013 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching. Added some stretching at other times of the day, too, trying to keep my legs loose.
Drove to George and Leslie's in the late morning, then we all went up to Cobb in their van for the Boggs weekend.
Drove to George and Leslie's in the late morning, then we all went up to Cobb in their van for the Boggs weekend.
Thursday Sep 19, 2013 #
4 PM
Strength exercises 50:00 [4]
Full sets of all the upper body exercises; about half the sets for the rest.
Wednesday Sep 18, 2013 #
11 AM
Running (Easy distance) 1:04:03 [3] 5.83 mi (10:59 / mi)
shoes: Kayano 19's
Skyline, to Black and back with a few loop backs (I was running quite slowly but Louise was running a bit slower still). The "usual" 5.66 in 62:28.
---------------142(1210)1352(458)1850(738)2628(642)3310
6228(117)6111(1140)4931(417)4514(544)3930(620)
---------------142(1210)1352(458)1850(738)2628(642)3310
6228(117)6111(1140)4931(417)4514(544)3930(620)
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Kayano 19's
Cool down
Tuesday Sep 17, 2013 #
Note
(rest day)
Monday Sep 16, 2013 #
11 AM
Running (Easy distance minus) 35:50 [3] 3.0 mi (11:57 / mi)
shoes: Kayano 19's
Lake Ranch Reservoir. Legs mighty tired from yesterday, but it was a gorgeous day and Louise wanted company running at the lake, so I sort of shuffled through 3 miles, walking a few times during the last mile.
Sunday Sep 15, 2013 #
10 AM
Orienteering race 1:22:43 [5] *** 4.1 km (20:10 / km) +125m 17:30 / km
spiked:14/16c shoes: Salomon Speedcross 3
Sacramento Bar GCO meet. Very challenging technically and surprisingly difficult physically. Navigated reasonably well, but could only proceed slowly. Really worn out for the last four controls, had to slow down even more. Excellent training to be in such technical terrain, though (even sitting at home with a magnifier) the map has so much detail that it's hard to read.
Saturday Sep 14, 2013 #
11 AM
Strength exercises 30:00 [4]
Upper body exercises: theraband and weights; only two sets on the weights.
Friday Sep 13, 2013 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
10 AM
Running (Easy distance) 29:21 [3] 2.85 mi (10:18 / mi)
shoes: Kayano 19's
Front of house. Given that I'm planning to orienteer at Sacramento Bar on Sunday, wanted today to be easy, but still wanted to get some work in (more than a warm up). Legs were tired from working hard the last 3 days, but not sore the way they were the previous couple of weeks. So, did a nice, leisurely 5 loops.
627, 552, 549, 544, 528
627, 552, 549, 544, 528
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 19's
Cool down
Thursday Sep 12, 2013 #
11 AM
Strength exercises 1:00:00 [4]
Pilates mat interleaved with theraband, hips, adductors and weights. Full amount of everything.
Wednesday Sep 11, 2013 #
11 AM
Running (Easy distance) 53:10 [3] 5.0 mi (10:38 / mi)
shoes: Kayano 19's
Skyline. Two times 2.5 miles (just past Gist and back). Louise only had time and energy for a short run, so I ran that with her and then continued on a second time on my own. Felt quite decent, especially considering that I ran yesterday.
Fog was just burning off when I started. Had been down to the foot doctor earlier, and coming back, while it was all blue skies in Los Gatos, you could see the fog laying on top of our mountain.
----------------127(1119)1246(56)1342
2750(119)2631(1148)1443(101)
----------------123(1018)1141(52)1233
2520(113)2407(1041)1326(53)
Fog was just burning off when I started. Had been down to the foot doctor earlier, and coming back, while it was all blue skies in Los Gatos, you could see the fog laying on top of our mountain.
----------------127(1119)1246(56)1342
2750(119)2631(1148)1443(101)
----------------123(1018)1141(52)1233
2520(113)2407(1041)1326(53)
Running warm up/down 5:30 [2] 0.35 mi (15:43 / mi)
shoes: Kayano 19's
Cool down
Tuesday Sep 10, 2013 #
7 AM
Running (Easy distance) 37:30 [3] 4.0 mi (9:23 / mi)
shoes: Kayano 19's
Lake Ranch Reservoir. Up before dawn to beat the heat (though, as it turns out, today is much cooler). Meet Todd - who's never been there before - at the trailhead at 7am. Stay with Todd and Louise for the first mile then gently pick up the pace, winding up with a good time while running rather easily. First time I've felt good running in a couple of weeks.
----------------501(529)1030(437)1507(423)1929
3730(412)3319(517)2802(408)2353(424)
As I started the next to last segment - up the big hill after Fern Creek - I had the thought that the next split would be 517, and it was. How does that happen?
----------------501(529)1030(437)1507(423)1929
3730(412)3319(517)2802(408)2353(424)
As I started the next to last segment - up the big hill after Fern Creek - I had the thought that the next split would be 517, and it was. How does that happen?
Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Kayano 19's
Cool down
Monday Sep 9, 2013 #
11 AM
Strength exercises 1:00:00 [4]
Good session, full sets of all the exercises.
Sunday Sep 8, 2013 #
Note
(rest day)
Had three good stretching sessions during the day, and went out for a couple of short walks, all with the intent of having my body move more so that I don't get so tight.
Saturday Sep 7, 2013 #
8 AM
Running (Easy distance) 46:51 [3] 4.82 mi (9:43 / mi)
shoes: Kayano 19's
Los Gatos Creek Trail. Quite warm. Poor night's sleep, not feeling that well - and still many sore body parts. But this was better than Wednesday's run, and I actually felt OK during the parts of the run when I was with others. Felt like I couldn't have gone much faster, though, despite the modest pace.
Start and finish at the overpass behind California Cafe
S/F ---------- 4651
-----------------(101)
2.0-----105 - 4549
--------(456) - (441)
2.5-----601 - 4108
--------(503) - (446)
3.0----1104 - 3622
--------(442) - (501)
3.5---1546 - 3121
------- (442) - (448)
4.0 - 2028 - 2633
--------(211) - (209)
dam - 2239 - 2424
-------- (52) - (53)
turnaround 2331
Start and finish at the overpass behind California Cafe
S/F ---------- 4651
-----------------(101)
2.0-----105 - 4549
--------(456) - (441)
2.5-----601 - 4108
--------(503) - (446)
3.0----1104 - 3622
--------(442) - (501)
3.5---1546 - 3121
------- (442) - (448)
4.0 - 2028 - 2633
--------(211) - (209)
dam - 2239 - 2424
-------- (52) - (53)
turnaround 2331
Running warm up/down 5:30 [2] 0.3 mi (18:20 / mi)
shoes: Kayano 19's
Cool down
Friday Sep 6, 2013 #
Stretching 1:30:00 [1]
The usual weekly accumulation of morning stretching.
Daily pushups are stuck in the low 60's; more evidence of whatever is making it difficult to run?
Daily pushups are stuck in the low 60's; more evidence of whatever is making it difficult to run?
1 PM
Running (Easy distance) 12:30 [3] 1.14 mi (10:58 / mi)
shoes: Kayano 19's
Front of house. After spending most of yesterday in the car, just wanted to get out for a short run (saving my energy for running with the club tomorrow in Los Gatos). Before running, thought I felt considerably better, but once I started running it was obvious that that wasn't the case, so cut it short.
Two loops: 630, 600
Two loops: 630, 600
Strength exercises 35:00 [4]
Two sets of pilates mat and weights; was going to do 3 sets of the theraband exercises, but the band snapped in two after the first exercise.
Thursday Sep 5, 2013 #
7 PM
Strength exercises 10:00 [4]
After driving from the Russian River, with stops in SF to pick up Rachel and in Los Gatos for groceries, did one set of each of the upper body exercises.
Wednesday Sep 4, 2013 #
11 AM
Running (Easy distance) 39:41 [3] 3.6 mi (11:01 / mi)
shoes: Salomon Speedcross 3
Kortum Trail. Sunny, windy. Very sluggish again. Walked over first hill and started near the first rock cluster, then walked back over the first hill.
Whatever thoughts I still harbored about going to the Barton Flats A-meet this weekend certainly evaporated with this run.
Whatever thoughts I still harbored about going to the Barton Flats A-meet this weekend certainly evaporated with this run.
Walking 25:00 [3] 1.2 mi (20:50 / mi)
shoes: Salomon Speedcross 3
Warm up by walking from the Blind Beach parking lot over the first big hill and then cool down by doing the reverse. Despite the slow, short run, walking back over that hill was a bit of a struggle.
Tuesday Sep 3, 2013 #
Note
(rest day)
Monday Sep 2, 2013 #
11 AM
Walking 1:00:00 [2] 3.0 mi (20:00 / mi)
Labor Day. Drove to SF, help move some furniture into Rachel's new place. Walked to lunch, to Alamo Square, up and back to the UCSF shuttle stop, etc. Then drove to the Russian River.
Sunday Sep 1, 2013 #
Note
(rest day)
Rest day