Training Log Archive: DWildfogelIn the 30 days ending Nov 30, 2016:
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Tuesday Nov 29, 2016 #
10 AM
Walking 34:18 [2] 1.09 mi (31:28 / mi) +62m 26:45 / mi
shoes: Salomon SC 3 Bl/Bl
Very cold and windy out. Whacked out from severe lack of sleep due to trying to get Sprint SF ready. L wanted to take me for a walk along some old roads on George's property, and it was actually a nice respite.
Doesn't seem possible that this hilly walk had less climb than the three runs in GGP. I think the heavy tree cover (and maybe my heavy coat covering my watch) caused some under reporting.
Doesn't seem possible that this hilly walk had less climb than the three runs in GGP. I think the heavy tree cover (and maybe my heavy coat covering my watch) caused some under reporting.
Monday Nov 28, 2016 #
12 PM
Orienteering 37:10 [4] *** 2.36 mi (15:45 / mi) +74m 14:21 / mi
shoes: Salomon SC 3 Bl/Bl
Golden Gate Park. Vetting for the 3-Round Tournament of Sprint San Francisco. First went through Round 2 as a warmup. This is pretty tough orienteering in that there is a lot of detail but not a lot of big things like buildings. 17 controls. Had a little trouble with a few of them, but I thought the map needed corrections in those places, and the course definitely needs some redesigning.
[Orienteering vetting]
[Orienteering vetting]
Orienteering 19:16 [4] **** 1.24 mi (15:32 / mi) +74m 13:06 / mi
shoes: Salomon SC 3 Bl/Bl
Golden Gate Park. Vetting for the 3-Round Tournament of Sprint San Francisco. Tried running Round 1 hard, but the terrain definitely slowed me down. 15 controls (accidentally skipped the last part of the last loop).
[Orienteering vetting]
[Orienteering vetting]
Orienteering 38:36 [4] 1.81 mi (21:20 / mi) +73m 18:57 / mi
shoes: Salomon SC 3 Bl/Bl
Golden Gate Park. Vetting for the 3-Round Tournament of Sprint San Francisco. Visited most of the control sites for Round 3, but not all in the proper order. Legs were pretty dead by this point so did a lot of walking. The course needs major redesign. Knew that not all the controls were streamered; interestingly, encountered 4 streamers that I wasn't looking for. 14 controls.
[Orienteering vetting]
[Orienteering vetting]
Sunday Nov 27, 2016 #
Note
(rest day)
Kind of a discombobulated day. Not sure I wanted to run given that the plan was to do a lot of vetting in GGP tomorrow, but L and I finally decided to go to the lake, got dressed to go, then decided we didn't have enough time, so decided to run on Skyline, went out there and realized the Christmas tree traffic would make that impossible, so just packed it in. Thought about doing some PT stuff, but wasn't up for it.
Saturday Nov 26, 2016 #
Note
(rest day)
Thought about going for a run around the farm before breakfast, but wasn't really enough time. Later we drove home from Mendocino, stopping to visit Michelle in San Rafael and then having a look at a house for sale in the El Cerrito hills. That house had spectacular views from many rooms. May regret not being ready yet to buy such a place.
Friday Nov 25, 2016 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
2 PM
Walking 25:00 [2] 1.2 mi (20:50 / mi)
shoes: Kayano 20 Blue
Mendocino. Rainy day, so we stayed almost all day in our rental on Nancy's farm. Got out for a walk by myself in the afternoon, going N across the road and along a path into the deep, dark, damp forest.
Thursday Nov 24, 2016 #
12 PM
Running (Easy distance) 39:57 [3] 4.0 mi (9:59 / mi)
shoes: Salomon SC 3 Bl/Bl
Mendocino. 55 degrees, chilly S wind. Start at the westernmost part of the peninsula and run on my own along the top of the bluffs on the S side of town, always taking the paths closest to the edge. Eventually came to a stairway which led down to the beach at the mouth of Big River. Went nearly to the W end of that beach then along the river to the bridge where Highway 1 crosses over. Split was 2057. Retraced my steps, returning in 1900. More of the wind at my back on the way back, but that also had some climb. Gorgeous out there.
4 miles is a guess. Ran easily but felt pretty quick. On the other hand, breathing pretty easily until the last few minutes.
[Easy distance]
4 miles is a guess. Ran easily but felt pretty quick. On the other hand, breathing pretty easily until the last few minutes.
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC 3 Bl/Bl
Cool down.
Wednesday Nov 23, 2016 #
9 AM
Note
(rest day)
Left home at 9am, stopped at Arzemendi Bakery in the Sunset, then had lunch in Healdsburg where Rachel met us. Arrived in Mendocino at Nancy Puder's at 4.
5 PM
Walking 12:00 [2] 0.7 mi (17:08 / mi)
shoes: Kayano 20 Blue
Drove to the westernmost cliffs in Mendocino to watch the sunset then walked along the cliffs briskly. It was getting chilly but it was extremely lovely.
Tuesday Nov 22, 2016 #
Note
The following five log entries all refer to the one workout.
Total speed work: 2.35 miles in 2134, plus 729 of recovery jog.
Total speed work: 2.35 miles in 2134, plus 729 of recovery jog.
10 AM
Running (Easy distance minus) 14:11 [3] 1.15 mi (12:20 / mi)
shoes: Salomon SC 3 Bl/Bl
Skyline. Didn't sleep after 4:30 this morning, then we got up at 5:30, so with an early breakfast, got out early for running, just after 10am. 48 degrees, calm.
Wanted to do a speed workout today, so ran with L at her pace until Gist as a warmup, then started doing some speedier segments, looping back to wait for her before starting the next segment. This is the warmup:
139(1232)1411
Only had a couple of minutes (so not logging it) to do warm up activities before running, and my knees felt the difference, even though my leg muscles felt good. Took about 6 minutes for my left knee to stop feeling creaky and another 6 minutes before my right knee felt OK.
Next: a couple of longish segments at threshold pace.
[Easy distance minus]
Wanted to do a speed workout today, so ran with L at her pace until Gist as a warmup, then started doing some speedier segments, looping back to wait for her before starting the next segment. This is the warmup:
139(1232)1411
Only had a couple of minutes (so not logging it) to do warm up activities before running, and my knees felt the difference, even though my leg muscles felt good. Took about 6 minutes for my left knee to stop feeling creaky and another 6 minutes before my right knee felt OK.
Next: a couple of longish segments at threshold pace.
[Easy distance minus]
Running (Threshold intervals) 7:17 [4] 0.65 mi (11:12 / mi)
shoes: Salomon SC 3 Bl/Bl
Continuing to the turnaround for a 3.6 mi run (I think the mile marker says 6.64; it's just before the big view opens out to the W).
456 [53], 221 [120]
Three big uphills in this segment.
[Threshold intervals]
456 [53], 221 [120]
Three big uphills in this segment.
[Threshold intervals]
Running (Intervals) 14:17 [4] 1.65 mi (8:39 / mi)
shoes: Salomon SC 3 Bl/Bl
Now headed back, running harder than threshold pace.
142 [49], 320 [107] ---- same segments as in the previous entry
Continuing on, broke up the mile from the 6.0 post to the 5.0 mark into 4 segments:
227 [111]. 212 [105], 209 [104], 227
So, this (overall uphill) mile was done in 915 with 427 recovery jog in addition.
[Intervals]
142 [49], 320 [107] ---- same segments as in the previous entry
Continuing on, broke up the mile from the 6.0 post to the 5.0 mark into 4 segments:
227 [111]. 212 [105], 209 [104], 227
So, this (overall uphill) mile was done in 915 with 427 recovery jog in addition.
[Intervals]
Running 7:29 [2] 0.35 mi (21:23 / mi)
shoes: Salomon SC 3 Bl/Bl
These are the recovery jogs from the previous log entry. Mentioned them there, but didn't include them in either the time or the distance.
Running warm up/down 12:00 [2] 0.7 mi (17:08 / mi)
shoes: Salomon SC 3 Bl/Bl
Cool down
315 recovery jog back to the start
100 walk
45 stretch
845 half mile cool down jog mostly on short loop
315 recovery jog back to the start
100 walk
45 stretch
845 half mile cool down jog mostly on short loop
Monday Nov 21, 2016 #
5 PM
Strength exercises 25:00 [4]
At home. Theraband and weights, but instead of interleaving with core, interleaved with the "one-legged" PT exercises. Since I keep the latter in a separate category, I'll log the time for those separately. Also 10 bar dips. For the weights, used lighter dumb bell (15 instead of 25) with more reps (26 - 30 rather than 8).
[Strength exercises]
[Strength exercises]
Physical therapy 8:00 [4]
At home. The three one-legged exercises, interleaved with the upper body exercises logged above. Amounted to only about 2/3 of my "usual" at-home slate of these exercises.
6 PM
Note
Had planned to run today, but the only time would've been late afternoon, and by the time that rolled around, didn't much feel like it (partly because it was chilly and windy out), didn't really have enough time, and L preferred waiting until tomorrow morning. So, did some the indoor strength and PT exercises instead.
Sunday Nov 20, 2016 #
Note
(rest day)
Saturday Nov 19, 2016 #
9 AM
Qigong 1:00:00 [2]
Marcy's class in Los Gatos. For the first time, I was able to relax enough during some of the exercises (because I've learned them better) that they felt a bit soothing.
Friday Nov 18, 2016 #
Stretching 4:00:00 [2]
The usual morning exercises: stretching, strength and balance. Did everything or nearly so (taking at least 40 minutes) each day except this morning when I did just the basic stretches and a bit of core.
11 AM
Running (Easy distance minus) 30:42 [3] 2.5 mi (12:17 / mi)
shoes: Kayano 20 Blue
Skyline. After having trained hard four days in a row, thought it might be time for an easy day, even though I'm not planning to run tomorrow. Once I got out there, my legs agreed completely, so I just took it easy, staying with L to just-past-Gist and back.
-------------- 141(1214)1355(104)1459
3042(135)2907(1304)1603(104)
This week I've been feeling in better shape than at any time since I hurt my knee in April (though not near to what I was in March, getting ready for the SML Champs). Today doesn't change that. Chilly, blustery weather and a poor night's sleep were other factors in taking it easy, as were recent dietary changes. Didn't feel anywhere near as bad as some of those occasional days in recent years where it seems like my legs just won't move.
[Easy distance minus]
-------------- 141(1214)1355(104)1459
3042(135)2907(1304)1603(104)
This week I've been feeling in better shape than at any time since I hurt my knee in April (though not near to what I was in March, getting ready for the SML Champs). Today doesn't change that. Chilly, blustery weather and a poor night's sleep were other factors in taking it easy, as were recent dietary changes. Didn't feel anywhere near as bad as some of those occasional days in recent years where it seems like my legs just won't move.
[Easy distance minus]
Thursday Nov 17, 2016 #
Note
(injured)
Woke up in the night with a very sore right Achilles, down by the bottom where it attaches at the heel. (It is the left Achilles that bothered me for decades.) Uh-oh, thought the speed work yesterday might have caused an injury. Fortunately, though, once I got up in the morning, there was no trace of the soreness. Weird.
11 AM
Basketball 5:00 [2]
JCCLG. Nice little warm up. Legs were mighty tired from yesterday's speed workout, but felt reasonably fluid nonetheless.
Strength exercises 40:00 [4]
JCCLG. Everything to the max, even threw in some bosu lunges. Two sets of curls with 27.5 lbs in each hand before having to go back to 25 for the third set. That's about equal to the most I've done in the last 40 years. 12 bar dips.
Also mixed in three PT exercises for my knee, but I'll log those separately.
[Strength exercises]
Also mixed in three PT exercises for my knee, but I'll log those separately.
[Strength exercises]
Physical therapy 10:00 [4]
JCCLG. Mixed these in with the strength exercises: high stepping with weights, step ups with weights, one-legged squats. Again, my balance seems much improved since the last time I did these at Kevin's.
Wednesday Nov 16, 2016 #
4 PM
Running (Threshold intervals) 26:01 [3] 2.85 mi (9:08 / mi)
shoes: Kayano 20 Blue
Front of house. 47 degrees, breezy, feels like sub-40. Discombobulated day (meeting L at the auto body shop) had me miss my morning workout, didn't really feel like going out in the afternoon, but a 20 min nap gave me the fortitude.
Decided a speed workout would be a good thing, not having done one in a while. With some good pre-running exercises, was able to get going at a good pace right off the bat, so decided to make the intervals fast even though it would probably mean only doing two. Pleased with the last one.
556, 529, 507, 449, [115] 438
There were so many leaves in the margins that in some places I had to run on the road.
[Threshold intervals]
Decided a speed workout would be a good thing, not having done one in a while. With some good pre-running exercises, was able to get going at a good pace right off the bat, so decided to make the intervals fast even though it would probably mean only doing two. Pleased with the last one.
556, 529, 507, 449, [115] 438
There were so many leaves in the margins that in some places I had to run on the road.
[Threshold intervals]
Running warm up/down 11:55 [2] 0.75 mi (15:53 / mi)
shoes: Kayano 20 Blue
Cool down:
430 recovery jog .25 mi
100 walk, stretch
725 jog .5 miles
430 recovery jog .25 mi
100 walk, stretch
725 jog .5 miles
Warm up activities 10:00 [2]
Did these warm up activities beforehand, and felt quite ready to run when I was done. Exercycle, high stepping, step ups, knee rotations, a bit of stretching.
Tuesday Nov 15, 2016 #
5 PM
Basketball 4:00 [2]
shoes: Kayano 16 White
Oracle gym. Felt reasonably spry, made a high percentage of my shots.
Physical therapy 12:00 [4]
Oracle gym. Started it off with three PT exercises: high knee walking, step ups, one-legged squats. Balance was better than it usually is.
Strength exercises 40:00 [4]
Oracle gym. Continue with the usual set of strength exercises, though no adductor work. Several times the apparatus or weights I wanted were in use, so I had to do things in non-standard order, but eventually got everything in. Reps and weight at the max. 12 bar dips.
[Strength exercises]
[Strength exercises]
Monday Nov 14, 2016 #
7 AM
Qigong 15:00 [2]
Gorgeous morning, did some additional (i.e., beyond what I've already incorporated in my morning exercises) qigong on the deck with L.
11 AM
Running (Easy dist / hills) 48:59 [3] 5.03 mi (9:44 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Felt much nicer than the actual temp, mid-60's, maybe because there was no wind. Ran in shorts and singlet, which I think helped. Legs seemed a bit sore from walking 8 miles yesterday, but the sore spots didn't seem to be in places I needed to run, so I very quickly felt good. L started off a bit faster than usual, so I went with that and just kept it up, with many loop backs. The third split is slow because, after looping back, stayed with L for several minutes.
Took the lower trail along the lake for the first time. Because of the additional hills, that route must be at least 10 secs slower. Nice though.
Best I've felt in a while.
458(533)1031(503)1534(449*)2024
303
208
448*,410, 517, 403 Total: 1820
*down by lake, so maybe 10 secs longer than usual
Usual 4.0: 3844 (but compared to usual route, ~3824)
Extra half-mile: 512
Loop backs: 503
[Easy dist w/hills]
Took the lower trail along the lake for the first time. Because of the additional hills, that route must be at least 10 secs slower. Nice though.
Best I've felt in a while.
458(533)1031(503)1534(449*)2024
303
208
448*,410, 517, 403 Total: 1820
*down by lake, so maybe 10 secs longer than usual
Usual 4.0: 3844 (but compared to usual route, ~3824)
Extra half-mile: 512
Loop backs: 503
[Easy dist w/hills]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down
Sunday Nov 13, 2016 #
11 AM
Walking 1:45:00 [2] 4.5 mi (23:20 / mi)
shoes: Kayano 16 White
San Francisco. Walk very fast from Rachel's house to the DeYoung, then down Kennedy Dr to Ocean Beach. Really gorgeous day. Walk out on the beach before heading back to the Park Chalet for lunch.
Walking 1:00:00 [2] 3.5 mi (17:09 / mi)
shoes: Kayano 16 White
After lunch at the Park Chalet, walk back through Golden Gate Park, finishing by walking along Stowe Lake and then winding up at a bakery on 9th Ave. This walk back was at considerably brisker pace.
Saturday Nov 12, 2016 #
10 AM
Qigong 1:00:00 [3]
Marcy's class in Los Gatos. I've learned a handful of the movements well enough so that they are relaxing, but for the great majority of them, the movements are so complex for me that it requires significant concentration and so they are tiring. They're good, though, and I hope that in time I will learn them.
5 PM
Strength exercises 40:00 [4]
The usual: theraband interleaved with core, adductiors, bar dips (12), weights. Max for everything.
[Strength exercise]
[Strength exercise]
Friday Nov 11, 2016 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises: Stretching, strength and balance. Didn't do every exercise every day, but still spent at least 40 mins even on the days where I skipped a few.
12 PM
Running (Easy dist / hills) 49:55 [3] 4.96 mi (10:04 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Partly cloudy, 65 degrees, felt chilly if you weren't moving. Out late (12:00), had low energy at first, but ran well after the 2 mile mark (had been running at L's pace up until then). On the way back, loop backs at the beginning of each half mile except the last one.
On the way back, L ran on the trail below the road that runs alongside the lake.
507(544)1051(519)1610(501)2111
315 -- up to third bridge
214 -- down
438, 422, 532, 419 [Total for last 2 miles: 1851]
Usual 4.0: 4002
Extra half-mile: 529
Loop backs: 423
[Easy dist w/hills]
On the way back, L ran on the trail below the road that runs alongside the lake.
507(544)1051(519)1610(501)2111
315 -- up to third bridge
214 -- down
438, 422, 532, 419 [Total for last 2 miles: 1851]
Usual 4.0: 4002
Extra half-mile: 529
Loop backs: 423
[Easy dist w/hills]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
Thursday Nov 10, 2016 #
11 AM
Strength exercises 40:00 [4]
JCCLG. Max on everything. Even threw in a set of one-legged squats. 11 bar dips.
[Strength exercises]
[Strength exercises]
Wednesday Nov 9, 2016 #
10 AM
Orienteering (Forest running) 31:24 [4] 2.7 mi (11:38 / mi)
shoes: Integrators Red
Local terrain. Lovely fall day. Hardly slept after the election, and I didn't have much time, so was trying to take it easy. But wound up going faster than on recent runs. Definitely tied up on the last lap in the woods. Excellent workout.
812 - Warmup, mostly on Skyline (3 x short loop)
5 loops of 1 x house followed by 2 x woods: 454, 446, 442, 432, 417 Total: 2312
[Orienteering Forest running]
812 - Warmup, mostly on Skyline (3 x short loop)
5 loops of 1 x house followed by 2 x woods: 454, 446, 442, 432, 417 Total: 2312
[Orienteering Forest running]
Running warm up/down 9:35 [2] 0.65 mi (14:45 / mi)
shoes: Integrators Red
Cool down:
100 walk
250 recovery jog in yard
125 walk, stretch
655 half mile cool down jog, mostly on short loop
100 walk
250 recovery jog in yard
125 walk, stretch
655 half mile cool down jog, mostly on short loop
Tuesday Nov 8, 2016 #
11 AM
Physical therapy 1:00:00 [4]
At Kevin's. 35 minutes of some tough new exercises. These should be good to keep doing. Rest of the time was stretching and manipulation.
Monday Nov 7, 2016 #
12 PM
Strength exercises 40:00 [3]
At home. Theraband interleaved with core; adductors, weights (used the 25 lb dumbbell for both exercises). 10 bar dips. Full sets of everything. Pushed it.
Sunday Nov 6, 2016 #
11 AM
Running (Easy distance minus) 52:40 [3] 4.5 mi (11:42 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Mostly cloudy, 60 degrees. Knees and quads somewhat sore from yesterday's sprint-O training. Ordinarily, would have taken the day off. But L wanted to get out, and it looks like it'll be difficult to find time to run over the next two days, so just ran at L's pace. Very easy running on the flats; ups and downs were a little harder. No stress on my cardio. Two minutes after the run, my pulse was 96 (resting pulse is around 50). I'd gotten awfully sweaty though, so this was certainly a better workout than a walk.
515(611)1126(544)1710(524)2234
658 - looping around on the flats while L goes up to the third bridge and back
(526)(508)(658)(534)
Usual 4.0 in 4542
[Easy distance minus]
515(611)1126(544)1710(524)2234
658 - looping around on the flats while L goes up to the third bridge and back
(526)(508)(658)(534)
Usual 4.0 in 4542
[Easy distance minus]
Walking warm up/down 5:20 [2] 0.25 mi (21:21 / mi)
shoes: Kayano 20 Blue
Cool down. Walked instead of jogging because (1) hadn't really stressed my breathing during the run, and (2) seemed like the run was so slow, how much more slowly could I go if I jogged a cool down?
Saturday Nov 5, 2016 #
2 PM
Note
DeAnza College, Cupertino. Sprint-O training organized by Erin Schirm.
Orienteering 33:15 [3] 1.68 mi (19:47 / mi) +6m 19:34 / mi
shoes: Kayano 20 Blue
DeAnza College. Fairly warm; ran in singlet and shorts. To set up the training session, Francois, Tapio, Steve Haas and I each hung ribbons at several control sites. There were about 30 controls in all. Just jogging between sites. Unfortunately, the first one I went to hang was in an area that has changed drastically since the map was made, and I spent several minutes jogging around trying to make sense of things.
Early on, realized I'd forgotten my magnifier in the car. So, since I finished hanging the controls before the others, jogged back to the car and grabbed my magnifier. Then we wound up standing around for 5 mins because of a misunderstanding of where we were supposed to rendezvous. Finally, we all jogged over to the start for the first exercise.
Early on, realized I'd forgotten my magnifier in the car. So, since I finished hanging the controls before the others, jogged back to the car and grabbed my magnifier. Then we wound up standing around for 5 mins because of a misunderstanding of where we were supposed to rendezvous. Finally, we all jogged over to the start for the first exercise.
Orienteering (Sprint practice) 9:57 [4] 0.94 mi (10:35 / mi) +6m 10:23 / mi
shoes: Kayano 20 Blue
DeAnza College. First of four exercises.
[Orienteering Sprint practice]
[Orienteering Sprint practice]
Orienteering (Sprint practice) 6:53 [4] 0.7 mi (9:50 / mi) +1m 9:47 / mi
shoes: Kayano 20 Blue
3:31pm. DeAnza College. Second of four exercises.
[Orienteering Sprint practice]
[Orienteering Sprint practice]
Orienteering (Sprint practice) 5:15 [4] 0.48 mi (10:57 / mi)
shoes: Kayano 20 Blue
3:45. DeAnza College. Third of four exercises.
[Orienteering Sprint practice]
[Orienteering Sprint practice]
Orienteering 1:46 [4] 0.18 mi (9:48 / mi) +3m 9:19 / mi
shoes: Kayano 20 Blue
3:54. DeAnza College. Fourth of four exercises. I only did the first mini-course. My legs had had enough, so decided to save the second, longer course for a different day.
[Orienteering Sprint practice]
[Orienteering Sprint practice]
Running warm up/down 5:32 [2] 0.29 mi (19:04 / mi)
shoes: Kayano 20 Blue
Cool down.
Friday Nov 4, 2016 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance. The last few weeks I've been putting down 3 hours for this, but in reality it was significantly more, so the time here is not a reflection of more exercises but of the actual moment.
It's taking a lot of time to do all the exercises before breakfast, so one day I did about 20 of the 30 exercises then (28 minutes) and the rest in the late afternoon (22 minutes). It was a struggle fitting in the ones in the afternoon, so I don't think that's the solution.
It's taking a lot of time to do all the exercises before breakfast, so one day I did about 20 of the 30 exercises then (28 minutes) and the rest in the late afternoon (22 minutes). It was a struggle fitting in the ones in the afternoon, so I don't think that's the solution.
5 PM
Walking 19:00 [2] 0.8 mi (23:46 / mi)
shoes: Kayano 16 White
Skyline. Casual walk on my own to just before Cindy's and back. It was a hectic day, dealing with insurance claims people about L's car (scraped by a truck on Monday), permits for the Presidio and Golden Gate Park, and a raft of other issues; it was nice to get out in some (fading) sunshine.
Thursday Nov 3, 2016 #
11 AM
Orienteering (Forest running) 21:45 [4] 1.9 mi (11:27 / mi)
shoes: Integrators Red
Local terrain. Lovely fall day, though a bit cool. Intended to run fairly easily, given that there is a sprint-O training session on Friday. But got going a little faster than I expected, so, like last week, just kept with it. Was definitely in O2 debt for the last loop. Expected to run like the first 3 loops of last week's run, but instead it was like the last (faster) three.
817 - Warmup, mostly on Skyline (3 x short loop)
3 loops of 1 x house followed by 2 x woods: 442, 430, 416 Total: 1328
[Orienteering Forest running]
817 - Warmup, mostly on Skyline (3 x short loop)
3 loops of 1 x house followed by 2 x woods: 442, 430, 416 Total: 1328
[Orienteering Forest running]
Running 11:00 [2] 0.7 mi (15:42 / mi)
shoes: Integrators Red
Cool down:
100 slow recovery jog in yard
45 walk
300 recovery jog in yard
120 walk, stretch
652 half mile cool down jog, mostly on short loop
100 slow recovery jog in yard
45 walk
300 recovery jog in yard
120 walk, stretch
652 half mile cool down jog, mostly on short loop
Warm up activities 12:00 [2]
This was done before the forest running. Stationary bike, high stepping, step ups, squats (no band), stretching, knee flow.
Wednesday Nov 2, 2016 #
5 PM
Strength exercises 42:00 [4]
At home. Theraband interleaved with core, adductors, weights. Full sets of everything.
[Strength exercises]
[Strength exercises]
Physical therapy 13:00 [4]
At home, continuing after the strength exercises (which, really, these are, too). Did three exercises that don't require a Thera-ring: high stepping (aka palace guard marching), step ups, one-legged squats. These are tough!
Tuesday Nov 1, 2016 #
11 AM
Running (Easy distance) 1:09:59 [3] 6.25 mi (11:12 / mi)
shoes: Kayano 20 Blue
Skyline. Rather chilly. Didn't get to do much in the way of warm up activities, so struggled a bit for the first 8 mins or so, especially my left knee (the one that's been troublesome is the right one, which hasn't been a problem lately. It's always something, it seems - but what else can one expect when you're pushing 70?).
L didn't have much time, so just wanted to do just-past-Gist and back, our standard 2.5 mile run. I did it with her (with a loop back) and then did it again on my own, finishing with two front-of-house loops. Tried to keep the pace modest, but still felt rather worn out by the end.
First out-and-back to just past Gist (the 6.1 mile road marker):
-------------- 137(1140)1317(100)1417
2848(122)2726(1208)1517(100) --- also a :40 loop back in here
Second one, on my own (after :24 for the turnaround):
-------------- 127(1106)1233(56)1329
2755(122)2632(1206)1426(57)
Two front of house loops: 609, 602
[Easy distance]
L didn't have much time, so just wanted to do just-past-Gist and back, our standard 2.5 mile run. I did it with her (with a loop back) and then did it again on my own, finishing with two front-of-house loops. Tried to keep the pace modest, but still felt rather worn out by the end.
First out-and-back to just past Gist (the 6.1 mile road marker):
-------------- 137(1140)1317(100)1417
2848(122)2726(1208)1517(100) --- also a :40 loop back in here
Second one, on my own (after :24 for the turnaround):
-------------- 127(1106)1233(56)1329
2755(122)2632(1206)1426(57)
Two front of house loops: 609, 602
[Easy distance]
Running warm up/down 4:38 [2] 0.25 mi (18:33 / mi)
shoes: Kayano 20 Blue
Cool down. Very slow jog on Skyline in front of the house.