Training Log Archive: DWildfogel

Front of house. Two loops, taking it easy. Felt much better than yesterday, but not as good as I'd like to feel so close to a big meet. Still 72 hours before the Sprint Champs, so still time to recover further.

633, 600

Cool down

Very slow jog in front of house (short loop), but my legs really aren't ready to run, so stop after half a mile.

Planned to not run Day 2; sore toes made it easier to stick with that choice.

Event: BAOC: O in the Oaks - 2014 Western States Championships
 

Calero A-meet Brown Day 1. 4.3 km. 215m climb (I get 285m). 1:02:47, 1st of 46 (10 in M65). Virtually no navigation errors.

Start 8:30 (early runner). Cool at outset but warm by the time I finish.

Woke up 5:30, finished breakfast 6:25, worked out OK.

With the US Nationals starting in 6 days, planned to skip tomorrow and to try not to kill myself today. As in Big Basin two week ago, very patient, which led to great accuracy: felt like I knew exactly where I was all the time. (Can this strategy work when there are faster and more skilled competitors?) The map seemed very accurate - perhaps having it at 1:7500 really helped. Though I could’ve made better route choices in two places, and though I had to alter my route twice because the terrain ahead was nastier than anticipated, I really did not make any navigational errors, which has to be a first.

Quads sore afterwards (as anticipated) but not horribly so. Toes somewhat bruised - been a while since I’ve been at killer downhill event (there was also a 120m climb to the start) and it didn’t even occur to me to wear my toe protectors.

Never saw anyone else while out on the course.

1. Up to the top of the spur, survey the hill ahead - vegetation all made sense. Just W of the lone tree, see the woods downhill and aim for the gap just to the right of them. Then see the top of the lone tree, know it’s the one I want, and as I get closer see the bag.

2. Missed the best route choice here. Knew I didn’t want to go straight because I didn’t want to climb out of that big reentrant - but going all the way around seemed far out of the way. Nevertheless, chose the latter since I didn’t want to wear myself out so early in the race. Climbed a little, contoured NW over the top of the hatched green, saw a way down in the middle of the first side reentrant, crossed the lower part of the spur between the two ditches, angled upwards (tough going on slippery hillside), came out into the big clearing exactly where planned, just above the little finger of clearing pointing SE. On a bearing over the spur, see the part of the forest jutting out E; it’s thick so go just to the right of it, veer a little left and spot the bag. BEST route would probably have been to go a little SW from #1 and then contour under the cliff to the same spur-between-the-ditches that I wound up crossing anyway. Judging by the splits, lost :40.

3. Down the hill, hitting the road at the bottom of the big reentrant. Took a few seconds to spot the fence crossing. Once across, the huge spur looked reasonably clear, so slogged up that, hitting the clearing at the top perfectly. On the road to the bend directly N of the control, then down along the left side of the spur and soon spot the bag. A little surprised I had the best split on this one since it was such a big climb and there were several stronger runners on the course.

4. Good route choice here, decided to play it safe and stay out of the green areas along the direct route (though heard later that they were quite passable). Contoured a bit around the spur, then SW into the big clearing and continued in that direction onto the road. Past the notch in the fence, see the lone tree directly N of the control ahead, cut down at an angle towards the control. See the black X (some weird looking manmade thing) to my right, so know I’m right on, and soon see the bag.

5. Contour SW across the ditch and then down into the creek, uphill just left of the huge boulders and out into the clearing. Slog up. Cliff to my left helps me judge my elevation, read the fingers of forest, nail it. Ole beat me :38, but that had to be because he’s so strong on hills - I don’t see how I lost any time on this one.

6. Scouted out my exit route on the way in, so proceed up (essentially due W) quickly. Between the patches of dark green and onto the road (it was so close). To the second gentle curve, see the white patch with the green patch to its left, don’t even look at the map after that: just go right between them, straight down, and soon see the bag.

7. Contour NE, across the road, across the spur, identifying rocks and vegetation without hesitating, until I cross the line of rocks going down the spur. Pause for a couple of seconds to survey the vegetation ahead (and downhill). Easily identify the finger of clearing running downhill to the right of the dark green, so (again) don’t look at my map further: down, to the end of that clearing, make a 45-degree left and soon see the bag.

8. Reluctant to go down because it looks nasty, but there doesn’t seem to be a better way, so down I go, along the straight line. Managed to get through the vegetation without much trouble, contour below the little cliff over the spur but then stop at the edge of the next reentrant - it looks too steep both on this side and the other. (Others said they crossed it, so maybe I was just at a bad point.) So, change plan: go NW down the spur to the boulder, then NNW to the road, turn right, down across the ditch, up to the middle of the bend, then contour into the woods. See the first patch of green, skirt to it’s left, but there seems to be more thick vegetation ahead than mapped. To my right, see the lip of the pond, so head towards there, but soon see that there is way too much vegetation to get around the pond, so back out, go around the vegetation that initially thwarted me, see the fence with streamers marking a crossing point (though there’s nothing on the map), and once across, look up and see the bag. All that stuff with the thick vegetation happened fast, so maybe I lost :20 there, and probably another :20 earlier in the leg when I re-routed myself rather than cross the ditch. My split ranking (as with #2) was 6th, the only two legs worse than 4th.

9. Difficult walk along the straight line up to the road, then up the road until it levels off. Able to jog the rest of the way along the road. Look for and see the ruined fence (actually pretty intact) coming down the hillside. Had thought about following that fence down to the ditch and then contouring, but thought it wiser to stay out of that forested reentrant, so stayed on the road until the fence crossed again, made a quick left around the dark green, took a bearing and plunged into the woods, and soon saw the bag.

10. A little to the right of the straight line, slog up the hill. Had thought about contouring around from there, but it didn’t look like that much further to the top, and the lone tree on the E side of the saddle looked like such a good attack point, went that way, and even jogged some in the saddle. As I was coming to the lone tree, seemed to be a gap in the crown of trees that I could see over the lip of the ridge, right where I expected the patch of dark green, so I was a little concerned. But once I got to the ridge, I could see that, yes, there were no trees there but there were thick bushes on the ground - that is, it was indeed the patch of green. No need for further map reading. Down, along the left side of the dark green, curl to the right into the ditch, and there’s the bag.

11. Contour across three spurs, trying to stay high enough so that when I hit the fence I’d be able to see the fence bend above me. In fact, I hit the fence right at the bend, meaning I unnecessarily climbed one contour. Fortunately, that was a good crossing spot, so went across, took a bearing, and within a few steps spotted the bag - though had to bash through some tree branches to get there. Might have saved a little time with a braver route, dropping a little instead of climbing - but I did have the fastest split on this leg :-)

12. At first glance, thought this would be easy, but certainly not the case. Contoured E until the N facing spur just E of the top of the seasonal stream (this area seems more complex than mapped). Considered continuing to contour, but that way might have been more complicated once across the road, so forced myself uphill to the road. Checked that I was indeed halfway between the two lone trees E of the road (and the rocks looked right, too), so down to what I expected to be the top of the ditch at the edge of the forest, and there it was. Ran down, keeping the ditch on my left, trying to not worry much about the detail since the clearing at the bottom would be a catching feature. But managed to check off features anyway, and knew right when I should veer a little to the right, and when I did the bag was right there.

F. Toes hurting from the downhill running, so don’t blast into the finish.

Very physically demanding run, but being able to read the map so well that every single control was right where I expected it to be was quite gratifying.

My Garmin appears to have had a glitch at 59:40, just as I was at the top of the ditch leading down to the last control: you can see on the uploaded track, there’s a straight line from there directly to the finish, as if the device went to sleep and then suddenly woke up again. Indeed, when I crossed the finish line, the watch said 59:56.

Top 6 on the course:

1:02:47 DW
1:06:38 Steve Haas
1:09:53 Gary Carpenter
1:12:29 Ole Bergset
1:14:37 Chuck Spalding
1:20:23 Rich Parker

Walk (with some jogging) to the start with Kent Ohlund.

Brown Day 1 - Splits

The usual weekly accumulation of morning stretching.

Front of house. A bit raw out. Feel ready to run.

2.5 loops: 614, 533, 226

Cool down

Legs feel good today, and I'm feeling like I need to move around, which is the feeling I get when I peak for a race. But it's only Wed, so maybe I've peaked too early - and, anyway, it's the Nationals I want to peak for, not Calero - though going into Calero feeling very rested might help me feel less beat up coming out of Calero.

Front of house, before breakfast. Three easy loops, nice pick ups without trying very hard, a few good accelerations on the last lap. This was mildly encouraging.

636, 544, 459

Cool down

Take an extra day off, hoping to have fresh legs for the races coming up over the next two weeks.

Lots of up and down stairs getting rid of stuff in the basement.

Lake Ranch Reservoir. Quads sore, which I didn't really expect. Kept the pace moderate, added an extra mile (the usual way: by running up and back along the lake twice).

---------510(538)1048(509)1557(449)2046
-----------------------------------2528(442)
------------------------------------------(428)2956
4900(433)4427(550)3837(417)3419(423)

Usual 4.0 (by putting together first 1.5 mi plus last 2.5 mi) in 3929.

Cool down

The usual weekly accumulation of morning strecthing.

Lake Ranch Reservoir. 11:40am. Rained last night and this morning, but sun is starting to peek through as we start, and it's partly sunny when we finish - and muggy throughout. Stayed with Louise for the first mile and a half, running very easily. Then picked it up some, but still a modest effort, which was what I wanted.

Adjusted splits for the usual 4.0:

-------------- 502(536)1038(454)1532(428)2000
3744(416)3328(514)2814(357)2417(417)

Loopbacks: 2:54

Cool down

Expected to run today, but my legs are not fully recovered, so decided to wait another day. Went for a walk on Skyline just because it was such a lovely day. Jogged a few times just to confirm that I shouldn't be running today: confirmed.

Would not like to feel like this on the Wed before the Nationals (that is, two weeks from today). That makes me wonder whether it would be wise to run both days at Calero. Would be a bummer to miss out on an A-meet day so close to my home, but it would be worse to go to Rochester with sore legs.

C • Rochester 2

JCC. Was falling asleep on the drive home from work. Pulled off the highway and into the JCC to use the bathroom, figured I'd exercise for a few minutes to get awake enough to finish the drive home. 3xpulldowns with 80 lbs, then 10 bardips.

Legs feeling pretty beat up from Big Basin.

JCC. Upper body only, short but intense: Pulldowns (80 lbs) interleaved with core exercises (3 sets), bardips (10), curls and presses.

Arms were tired from the weight work, and I forgot to grab the floatation device for between my knees, so this was a bit of a struggle. Swallowed less water, though :-)

Big Basin B-meet. Brown 3.9 km, 235m climb. 1st by 20 minutes. More than half the people DNF'd. Took my time, took trails whenever I could (most of the first half), actually did better on the off-trail parts (using big features and redwood circles) until #13, the last difficult control. There I made a 5 min error on what should have been a sub-two-minute leg (though I heard some Green runners made 15 minute errors).

Hot day, so get out there fairly early. Left for the start at 10:00, 1 km uphill walk/jog. Started at 10:18. Got to #2 (#1 was essentially a remote start triangle) and it had the wrong code. After some head scratching, realized I'd picked up an Orange map, so had to go back (uphill) and start again. (The map trays weren't labeled; the brown maps were in a silver tray, and I'd mistook the orange colored tray for brown.)

Wandered some on #4, unsure whether to go up further or go back down a bit (tried the latter and then the former, which worked). On #12, did a very good job getting to the correct hillside, but then was unsure whether to go left or right. An educated guess said go right, and that was correct.

You can see my route on QuickRoute. I made many adjustments to the gps track, but it's still off (relative to the map) in many places. Rather than "fix" all that, I left it as is to show how the map is lacking in precision. Almost all the features on the map are there, but not necessarily in the relative locations shown on the map. And there are quite a few contour features out there that are not on the map. One has to proceed very carefully, keeping a very open mind.

Details:

1. Trivial. But map problems already in evidence: there’s a major switchback on the trail before getting to the top, but it’s not shown on the map.

2. Along the lower road, pace counting, checking the road bends, planning to cut up about the time I see the cliff. Pass Nancy Lindeman. Pace count runs out, but I still don’t see a cliff. Suddenly realize that the big earthbank on my right must be mapped as a cliff. Have to back track about 25m to find a way up into the woods. See a large shallow depression ahead, get into it but no bag. Not unusual for there to be unmapped depressions at Big Basin, so no panic. Steep hillside to my right, so go left, and there’s another large shallow depression, and there’s the bag.

3. Run back out to the road, looking for the path of least resistance (the vegetation is mighty thick to be mapped as white). Long run on the road to the corner SSW of #3. Run for about 30m up into the seasonal stream bed, but from there can’t really make sense of anything: lots of fallen trees, rootstocks and knolls, more contour detail than the map shows. Try to stay on a bearing, difficult with all the fallen trees. Start thinking maybe I’ve gone too far, so hook back for a minute and look around. Then decide to try higher, and soon spot a bag up and to my right; fortunately, that was mine. A little lucky on this one.

4. Thought about going NNE to the road and using the trail junction as an attack point, but then figured I’m out here for training, so let me try going through the woods. After 100m, can’t make sense of anything, so bail NE to the road, having to fight through considerable vegetation to get there. Turn left and run to the junction, then into the woods on a bearing and pace count. A nice animal path allows me to move fairly quickly. Come to a flatish area with a lot of subtle detail; looks like the area within the circle, so look around, but no bag. Hmm. Figure I must be in the reentrant ESE of the circle, so go left and up, and there’s another flatish area. Still don’t see the bag, but spot an oval shaped stand of redwoods, see it on the map, and that leads me to the bag. Quick drink before heading off to #5.

5. Had long since decided I wasn’t going to go straight on this one: wanted to avoid climb and have a better attack point. So headed back to the road-trail junction, but couldn’t find anything close to a clear path, so soon turned left and climbed to the road. Ran down to the junction, then down the trail for about 100m, then turned N into the woods. (Too careless about where I left the trail.) Spot a bag on a rootstock a bit ahead and to the right, figure it must be the one at the edge of the fight SW of the circle. A bit tough getting around the fight and then down towards the creek, but spot the bag on the other side of the creek, so bash my way down and then up to it.

6. Going up the spur seemed like the logical route, but it was such slow going through the woods decided to go S back to the little trail and then take the road NW. Had to walk for a good part of the road as it was a pretty big hill. Once I got to the corner, jogged around the dark green, into the reentrant, and soon spotted the redwood circle. Keeping that on my left, slowly down the treacherous hillside and then on a bearing up the next spur. Look eft for the redwood oval, and saw it, a little further away than planned, but went there and found the bag.

7. Bearing towards #7, up the little hill. But after that, there was a lot more contour detail than the map shows. Stayed on bearing and pace count, and came to what appeared to be the two mapped knolls, but no bag on the W side of the northern one. Spotted a red dot on the clue sheet, and realized it was trying to tell me that the bag was on the E side, so went around and there it was.

8. Had planned this leg while on the road to #6. NE over the spur and up the reentrant mapped as light green, praying that, after a decade, it still was light green, and it was. (Many people went up the next reentrant S, mapped as dark green, and had a real tough time crawling under manzanita.) The reentrant split before the road (not shown on the map), so kept going straight and soon hit the road. Closer to the road bend on the left than I expected. Went a few meters straight into the woods, to just over the lip of the hill, then turned right and jogged along the contour. After a bit, spotted the bag dead ahead. NOTE: We warned in advance that the printed circle for #8 was in the wrong place and that the correct circle would be drawn in by hand.

9. Thought this was my best leg of the day, and that was confirmed when I saw the splits: my first #1 of the course, over 2 minutes faster than anyone else (despite having stopped for :30 to pee midway through the leg - though I didn’t stop to drink at #8). Same leg was on Green, and my time would have been 3rd (though I’m amazed that Swiss F21 Nadja Rutz ran 5:30 to my 7:59). Scary looking leg, with no trails and mostly subtle contour features. Took a bearing from #8 and spotted the hilltop across the basin, jogged around to the right to get there, stopping on the SW side of the green hatching. Used my compass to get my into the broad reentrant, double checking that I was actually there. Ran down the reentrant, and, a bit sooner than I expected, spotted the form-line hill on the spur. Thought about checking for the black X, but, really, there couldn’t be an unmapped feature this big, could there? So went along the left side of the top, then took a bearing towards #9. Didn’t see the clearings, but soon spotted the redwood circle dead ahead, and then the 8-meter snag, and then the bag. Nice.

10. Carefully down alongside the mapped fallen tree, then look ahead to the right and spot the redwood circle. Through that, see the 5-meter snag, and then the bag. Surprised WinSplits flagged this as an error for me, but I guess that’s because Olga had such a fast time. (Given her previous split, I suspect she’d found #10 before #9 and then was able to hurry back to #10.)

11. Back through the redwood circle, bearing up the spur, see the 3-meter snag and then the bag.

12. Had noticed earlier that this would be a scary leg. I mean, if one had full confidence in the map, it wouldn’t be so bad, but given this map, the potential for a large error was significant. Carefully over the hilltop with the fallen tree across it, down in to the broad reentrant looking for the black X; see a sign 25m to my right, figure that must be it. S along the W edge of the spur, then cut up and over the spur. Standing at the edge of the next N-S reentrant, see a small reentrant on the other side running SW-NE, but don’t see it on the map. Now, I see it, partially hidden by the line from #11 to #12 and by a fallen tree. Confidence a bit low, so proceed on a bearing. See something that might be the mapped depression (it wasn’t) and hit up the hill to what I think is the right height, but, though there are plenty of fallen trees, none has the orientation of the mapped one in the control circle. See that the curve of the hillside is fairly close to me on the left, so figure I’m too far N and head to the right. Just when it’s starting to seem that I must’ve gone too far, spot a fallen tree ahead in the correct orientation, and then see the control (on a “boulder” that is a about a foot high) on the other side. Whew.

13. Obviously the last challenging leg, but so short it should be easy. Head S, but don’t see the boulder near the S edge of the circle. Given that the cliff and the boulder cluster are mapped as over the lip of the terrace, figure I might miss it if I stay on top, so cut to the right a bit and down and contour along the hillside. Never really came to a corner, though I did see an unmapped rocky area. Decided I’d gone too far, so turn east and climb up to the top. There I found another sign; hoping that it’s the black X on the S edge of the circle. (“Hoping” because it’s in a very flat area, unlike the X on the map.) See a pink ribbon hanging a bit to the E, and for some reason go over to it to see if it had any writing on it, like a vetting ribbon might. (It didn’t.) OK, I’ll guess that the sign is the black X I think it is, so take a bearing from there, and soon see a cluster of very small rocks with a flag, but not on the corner of a hillside. Fortunately, though, that was it. 5 mins lost on this leg, by far the biggest loss of the day.

14. This leg is easy if you can find the trail head (some people didn’t). Had the sudden realization that that pink ribbon I’d seen might mark the trail head, so proceeded quickly back there (could see it from a distance). Didn’t look much like a trail, but soon saw another pink ribbon, so figured this was indeed the trail. More ribbons and the trail started looking like a trail, but didn’t run fast because the downhill was starting to hurt my toes. Expected to hit the bigger trail and turn left, but when I got there, I unexpectedly saw another trail below, so stopped to check the map; saw that in fact it was just a switchback that I had noticed on the map, so I was OK. Went along the main trail until it bent back to the right, at which point it was easy to see the hill I wanted. Found a fairly runnable way up the hill, leading a bit to the right of the top. Once I got up, looked left and saw the flag. Surprised later that I had the fastest split on this one, since I was jogging when I could’ve been running, but I guess it’s because I was able to get to the trailhead so fast.

15. Just jog along the trail because the downhill is hurting my toes.

Jog/walk up big hill to the start.

Mistakenly grabbed an Orange map (the Brown maps were in a silver tray and I mistook the orange colored tray for brown - none of the trays were labelled). Figured out something was wrong when I got to the second control and the code was wrong (all courses had the same first control).

Brown - Splits

JCC. About 20 "long range jump shots). No running or actual jumping.

4 upper body exercises (7 sets), 1 set of core. Don't want to do too much with Big Basin tomorrow.

One lap (two lengths) of the pool (total 50m) freestyle, no stopping or touching. Then do it again with the backstroke.

The usual weekly accumulation of morning stretching.

Front of house. Quads still tired, and it's nearly 90 degrees out, so stay on the southern part (shade, flatter) of the loop. An easy 4+ laps in 10 minutes, then finish with a full southern half (mailbox to mailbox) in 2:14, probably about 510 pace for a full loop. Felt halfway decent during those last couple of minutes.

Cool down

JCC. Furiously paced workout. Core exercises interspersed between weight machines, 5 sets in all. Then 7 bad dips, then free weights, 6 sets with almost no rest.

2 laps in the JCC pool. Happened to run into Christy as I got into the pool, and she gave me a flotation device to put between my legs so I didn't have to kick. Was able to swim freestyle with appropriate breathing the full length of the pool, and then did it again on the way back. Quite surprised how quickly it went, though I certainly need to get better at getting more air in my lungs, and at swallowing less water.

Front of house loops: 654, 642, 640

Bit of a discombulated morning, as I drove down to Los Gatos to pick up our CSA veggie box then had to wait 15 mins for the delivery truck to show up. By the time I got back, was too hungry to run, so had a snack. But waited to long to go out, and I was hungry again, plus it was 85 degrees out. But none of that mattered, probably, because my thighs just didn't want to move, so I slowed down until they didn't hurt much (pitiful pace) and managed to get through 3 loops. Disappointing after the good workouts on Su and Mon - guess I over did it. Will try to take it easy for the next few days.

C • Just one of those days 4

Pretty good day shooting from "outside" (10 ft). Legs pretty tired from last two days, so didn't run or jump much.

JCC. Bar exercises: 2-3-7. 3 x pulldowns (70 lbs). Curls, presses.

Skyline and front-of-house. Started with two loops to just-past-Gist and back, the first very slowly with Louise, then much faster on my own. Finished with 3.5 front of house loops. Felt pretty good through 6 miles, but the last mile my quads and hamstrings started giving out a bit.

First time to past-Gist: 3057
-------------- 142(1227)1409(102)1511
3057(130)2927(1314)1614(103)

Second time: 2803
-------------- 131(1104)1235(55)1330
2803(122)2640(1213)1427(57)

Front of house: 614, 603, 556, 247

Cool down

Lake Ranch Reservoir. Fastest run at the lake in nearly a decade! Started running at 930. Lovely, cool weather. Energy seemed low, but after 50m started feeling really good. The second half-mile was amazingly fast. Maintained a good though easy pace for the next two miles. The big hill after the third mile took a lot of effort and I was breathing pretty hard from there to the finish, not going all out but keeping close to the earlier pace.

--------------- 442(445)928(414)1342(404)1746
3435(402)3033(501)2532(345)2147(401)

Loopback: 136 (after 1st mile)

The fastest I'd run out here in recent years was 3612 on 2-3-12. Didn't run at the lake at all from 2007 to 2010 (!) and for the several years before that, usually ran more than 4 miles.

11-19-06: 3455
11-23-04: 3407 (the first and last 3 miles of a 6 mile run)
11-9-03: 3043 (Calero meet was cancelled, so was ready to run hard)

Cool down

Modest walk on Skyline, interspersed with a little jogging. Legs are a bit sore, but energy level is high - really feel like I need to move. Maybe it's being back near sea level?

Theraband exercises interspersed with core followed by weights. 2 sets of all 8 exercises, full reps (a little less on weights).

The usual weeklt accumulation of morning stretching. No morning strength exercises while at Tuolumne Meadows.

Yosemite NP. From Tuolomne Meadows Lodge to Lembert Dome on the Dog Lake Trail. Scrambled up the granite to near the top, but passed on the final, steep ascent (as did everyone else we saw up there, save one woman who crawled about half way up). Then went to the top of nearby Dog Dome, which was easily accessible and quite lovely. Total elapsed time about 2 hrs.

Yosemite NP. From Tuolumne Medows Lodge into Lyell Canyon, to where the second trail to Vogelsang heads uphill. Warm day. Nice alpine terrain, but didn't think this was a terrific hike - never any real "wow" moments. Nicest spot was where we had lunch, next to some cascades in Lyell Creek, about 0.5 mi N of the aforementioned trail junction. Total elapsed time about 6 hours.

Yosemite NP. Hike from the eastern entrance on Tioga Road to Galylor Lake, around Upper Gaylor, then cross-country to Upper and Lower Granite Lakes. Total elapsed time was about 4 hours, including lunch at Upper Gaylor and some hanging out at the other lakes, all of which were terrific. Only had about 2 hrs sleep the previous night, as Louise was suffering from the altitude.

Long drive from the Russian River to Tuolumne.

Kortum Trail, Sonoma Coast State Beach. Gorgeous day. My Garmin is usually a little short, so figure this run was actually 8.0 or 8.1.

------------ 8115 ---- Kortum trailhead
------------- (710)
--701 ----- 7405 --- Sunset Rocks
(1332) -- (1309)
-2033 ---- 6056 --- Shell Beach
(1642) -- (1631)
-3715 --- 4424 ---- dirt road leading to Wright's
-(311) --- (310)
- 4026 --- 4114 ---- gate near end of dirt road
--(24) ---- (24)
------- 4050 --------- Wright's Beach Road

Loop backs (total): 715

Mostly ran on my own, taking it easy, looping back many times so as not to get too far ahead of Louise.

Hadn't run the entire trail since 8-18-12, when I did 7733. Also did it on 5-28-12, in 8349.