Training Log Archive: DWildfogelIn the 30 days ending Apr 30, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| 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 Apr 30, 2018 #
11 AM
Running (Easy distance plus) 47:16 [3] 4.85 mi (9:45 / mi)
shoes: Salomon SC3 Bl/Bl 2
Lake Ranch Reservoir. Partly sunny, 48 degrees, stiff (and chilly) headwind on the way out.
Knees were a little sore on the way out, but not too bad. Upper hamstrings were a bit balky. L was running with me until near the far side of the lake. But after turning around at the third bridge, started feeling much better, and was surprisingly fast on the way back.
509(541)1050(459)1550(445)2035
312 - up to third bridge
213 - down
425, 403, 516, 409
Last mile was a tad faster than the phenomenal run of 12-26-17.
Usual 4.0: 3830
Extra half-mile: 525
loop backs: 321
[Easy distance plus]
Knees were a little sore on the way out, but not too bad. Upper hamstrings were a bit balky. L was running with me until near the far side of the lake. But after turning around at the third bridge, started feeling much better, and was surprisingly fast on the way back.
509(541)1050(459)1550(445)2035
312 - up to third bridge
213 - down
425, 403, 516, 409
Last mile was a tad faster than the phenomenal run of 12-26-17.
Usual 4.0: 3830
Extra half-mile: 525
loop backs: 321
[Easy distance plus]
Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down
Sunday Apr 29, 2018 #
1 PM
Walking 50:00 [2] 2.4 mi (20:50 / mi)
shoes: Salomon SC3 Bl/Bl 2
Henry Cowell. Mostly walking along the river with L.
Chilly day.
Chilly day.
Saturday Apr 28, 2018 #
4 PM
Walking 30:00 [2] 1.4 mi (21:26 / mi)
shoes: Salomon SC3 Bl/Bl 2
With L. Walk around property next door a bit, then on our trail behind the house.
Strength exercises 40:00 [4]
At home. Full amount of all the exercises: Theraband interleaved with core, adductors, 17 bar dips, weights (curls: 3 x 12, 25 lbs each arm; presses 3 x 9).
[Strength exercises]
[Strength exercises]
Friday Apr 27, 2018 #
Stretching 5:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
12 PM
Running (Easy distance plus) 32:04 [3] 3.0 mi (10:41 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Mid 50's, but chilly breeze.
Kinda low energy, but legs felt OK. Left knee got many twinges, especially going up the (little) hills, but eventually settled down. Picked up the pace considerably for the last mile. That was the fastest I'd run in over a month (since the last day of COW on March 25); seems like my hamstring is completely healed now.
Splits (except the last one) are for 2 laps at a time, 0.4 miles:
457, 441, 432, 418, 405, 354, 347, 147
[Easy distance plus]
Kinda low energy, but legs felt OK. Left knee got many twinges, especially going up the (little) hills, but eventually settled down. Picked up the pace considerably for the last mile. That was the fastest I'd run in over a month (since the last day of COW on March 25); seems like my hamstring is completely healed now.
Splits (except the last one) are for 2 laps at a time, 0.4 miles:
457, 441, 432, 418, 405, 354, 347, 147
[Easy distance plus]
Running warm up/down 6:45 [2] 0.4 mi (16:52 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down.
Thursday Apr 26, 2018 #
3 PM
Strength exercises 25:00 [4]
At home. Upper body only. Full sets of everything.
[Strength exercises]
[Strength exercises]
Wednesday Apr 25, 2018 #
11 AM
Running (Easy distance) 48:18 [3] 4.5 mi (10:44 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door plus a variety of other things. Gorgeous spring day: 68 degrees, sunny, just a hint of a breeze.
Left knee had several twinges, but unlike Monday, they were sporadic. Hamstring seems fine.
Wanted to run at an easy pace and to try something different, so that it wouldn't be 20+ laps around the jeep trail to get over 4 miles.
510 two laps on the jeep trail (a little slow, mostly due to knee)
13 reverse direction
813 clockwise on the jeep trail to the gate, turn left and do nearly an entire front-of-house loop, turn up towards the house at the driveway, through the front yard, back to the jeep trail
759 another lap same as the previous. Estimated pace on the front-of-house part was about 610
942 this time, instead of going through the field on the jeep trail to the gate, went up to the top of Gordon's hill and then down the back. (Some short, very steep segments both up and down.)
1249 this time, added the trail loop on the hill behind our house. Slow going and a tough, tough hill coming up. Pace on the front-of-house loop down to about 540.
5 get to the usual start on the jeep trail loop
405 two laps on the jeep trail
Basing the distance on total time and the pace samples I took on the front of house loop. Certainly lost some time on the big hills on the last two circuits, so the 4.5 is more of a distance equivalent.
[Easy distance]
Left knee had several twinges, but unlike Monday, they were sporadic. Hamstring seems fine.
Wanted to run at an easy pace and to try something different, so that it wouldn't be 20+ laps around the jeep trail to get over 4 miles.
510 two laps on the jeep trail (a little slow, mostly due to knee)
13 reverse direction
813 clockwise on the jeep trail to the gate, turn left and do nearly an entire front-of-house loop, turn up towards the house at the driveway, through the front yard, back to the jeep trail
759 another lap same as the previous. Estimated pace on the front-of-house part was about 610
942 this time, instead of going through the field on the jeep trail to the gate, went up to the top of Gordon's hill and then down the back. (Some short, very steep segments both up and down.)
1249 this time, added the trail loop on the hill behind our house. Slow going and a tough, tough hill coming up. Pace on the front-of-house loop down to about 540.
5 get to the usual start on the jeep trail loop
405 two laps on the jeep trail
Basing the distance on total time and the pace samples I took on the front of house loop. Certainly lost some time on the big hills on the last two circuits, so the 4.5 is more of a distance equivalent.
[Easy distance]
Running warm up/down 6:45 [2] 0.43 mi (15:42 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down
Tuesday Apr 24, 2018 #
3 PM
Strength exercises 30:00 [4]
JCCLG. Full upper body, only two sets of core. 16 bar dips. Curls: 3x8 with 27.5 lbs each arm.
[Strength exercises]
[Strength exercises]
Monday Apr 23, 2018 #
Note
One year ago today: First place in my heat in the WMOC 2017 Sprint Qual for M70.
11 AM
Running (Easy distance) 40:58 [3] 4.0 mi (10:15 / mi)
shoes: Salomon SC3 Bl/Bl 2
Lake Ranch Reservoir. Mid 70's, no breeze, feels very warm.
Legs didn't have much, tired, perhaps, from hill walking yesterday. Hamstring was OK, but left knee ached for the first 15 minutes, calmed down for most of the rest, but started complaining again on the last downhill.
--------------- 517(548)1105(505)1611(453)2104
4058(435)3623(558)3024(430)2554(449)
[Easy distance]
Legs didn't have much, tired, perhaps, from hill walking yesterday. Hamstring was OK, but left knee ached for the first 15 minutes, calmed down for most of the rest, but started complaining again on the last downhill.
--------------- 517(548)1105(505)1611(453)2104
4058(435)3623(558)3024(430)2554(449)
[Easy distance]
Running warm up/down 6:15 [2] 0.35 mi (17:52 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down
Sunday Apr 22, 2018 #
4 PM
Walking 35:00 [2] 1.7 mi (20:35 / mi) +100m 17:24 / mi
shoes: Kayanos 24 White
Exploring a bit on the roads and trails on the property next door. (Gordon invited us to do so a couple of weeks ago.) Lots of steep hills. Temp in the mid 70's.
Got down to the gate on Skyline that is almost where I start my Skyline Hill repeats. Had never been there via Gordon's property before.
Got down to the gate on Skyline that is almost where I start my Skyline Hill repeats. Had never been there via Gordon's property before.
Strength exercises 37:00 [4]
At home. Started with weights, using the 25 lb dumb bell. Curls: 3 x 12, presses, 3 x 9 (probably a recent-years PB).
Took an hour off, then did theraband interleaved with core (full sets and reps), adductors, and 16 bar dips.
Altered the pull-downs so they are closer to what I do on the machines in the gym.
[Strength exercises]
Took an hour off, then did theraband interleaved with core (full sets and reps), adductors, and 16 bar dips.
Altered the pull-downs so they are closer to what I do on the machines in the gym.
[Strength exercises]
Saturday Apr 21, 2018 #
Note
(rest day)
Unexpectedly spent the day in Fairfax and SF.
Friday Apr 20, 2018 #
Stretching 5:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
12 PM
Running (Easy distance) 34:22 [3] 3.0 mi (11:27 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Low 60's, but unpleasant breeze.
Legs didn't have much life. And about halfway through, left hamstring started feeling sore, so backed off a bit.
501, 440, 433, 430, 426, 431, 427, 212
[Easy distance]
Legs didn't have much life. And about halfway through, left hamstring started feeling sore, so backed off a bit.
501, 440, 433, 430, 426, 431, 427, 212
[Easy distance]
Running 5:00 [2]
shoes: Salomon SC3 Bl/Bl 2
Cool down
Thursday Apr 19, 2018 #
4 PM
Strength exercises 25:00 [4]
JCC (used the machines) then more at home. About two-thirds of a workout including core, weights and adductors, plus 16 bar dips.
Last time, did 2 x 8 curls; this time, I was going to do 2 x 12. But time was short, so on the first set I just kept going and did 24 all in one set! How is that even possible? Then did one set of 20 presses.
[Strength exercises]
Last time, did 2 x 8 curls; this time, I was going to do 2 x 12. But time was short, so on the first set I just kept going and did 24 all in one set! How is that even possible? Then did one set of 20 presses.
[Strength exercises]
Wednesday Apr 18, 2018 #
7 AM
Strength exercises 15:00 [4]
At home. Trying to do at least a little to make up for missing yesterday. At the end of my morning exercises, instead of push ups, did 2 sets each of curls and military presses. Then around 10:45, did 2 sets each of two of the theraband exercises (not the pull downs) and 12 bar dips.
[Strength exercises]
[Strength exercises]
11 AM
Orienteering (Forest running) 28:15 [4] 2.4 mi (11:46 / mi)
shoes: Yellow Falcons
Local terrain. Not as cold as recently, but still quite chilly. Feeling very tired all morning. Did a few upper body exercises right before going out.
Warm up on jeep trail: 457, 420 (splits for 2 laps, 0.4 miles)
Continue on jeep trail to bottom of Gordon's hill (100) then up the hill (117) and finally down the far end and back to the house loop start (215). First time I tried that hill. It wasn't long enough, and not steep enough at the beginning, but too steep near the top.
Forest running:
3 x [1 x house + [2 x woods loop]]: 457*, 444, 433 Tot: 1415
*an estimate, because after the first woods loop I started heading for the house loop and had to change direction; guessing I lost about 8 seconds.
These were really hard. Thought it was because I felt so lethargic all morning, but I see now that these were nearly as fast as Feb 5, so they were hard because I was going reasonably fast.
Afterwards: left hamstring is a bit sore, though it feels like this is lower down than the injury I thought I was over. So, maybe I'm not off the injured list yet.
[Orienteering Forest running]
Warm up on jeep trail: 457, 420 (splits for 2 laps, 0.4 miles)
Continue on jeep trail to bottom of Gordon's hill (100) then up the hill (117) and finally down the far end and back to the house loop start (215). First time I tried that hill. It wasn't long enough, and not steep enough at the beginning, but too steep near the top.
Forest running:
3 x [1 x house + [2 x woods loop]]: 457*, 444, 433 Tot: 1415
*an estimate, because after the first woods loop I started heading for the house loop and had to change direction; guessing I lost about 8 seconds.
These were really hard. Thought it was because I felt so lethargic all morning, but I see now that these were nearly as fast as Feb 5, so they were hard because I was going reasonably fast.
Afterwards: left hamstring is a bit sore, though it feels like this is lower down than the injury I thought I was over. So, maybe I'm not off the injured list yet.
[Orienteering Forest running]
Running warm up/down 10:30 [2] 0.63 mi (16:40 / mi)
shoes: Yellow Falcons
Cool down
After 50 sec walk:
2:30 recovery jog in front yard and then to jeep trail
1:30 walk, stretch
8:00 jog 2.5 laps on the jeep trail
After 50 sec walk:
2:30 recovery jog in front yard and then to jeep trail
1:30 walk, stretch
8:00 jog 2.5 laps on the jeep trail
Tuesday Apr 17, 2018 #
Note
(rest day)
Intended to workout at the Oracle gym after my staff meeting, but slept instead.
Monday Apr 16, 2018 #
12 PM
Running (Easy distance) 43:05 [3] 4.0 mi (10:46 / mi)
shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Between hail storms and snow flurries, but not bad when while I was out there, even some sun.
Taking myself off the injured list. Can still feel a little soreness in my upper left hamstring, but it didn't get in the way of running at all (except I probably would have kicked a little bit on the last lap if I wasn't wary about the hamstring). Pleasing run, well within myself.
Splits are for 2 laps at a time, 0.4 miles:
447, 433, 426, 422, 423, 418, 412, 410, 401, 351
[Easy distance]
Taking myself off the injured list. Can still feel a little soreness in my upper left hamstring, but it didn't get in the way of running at all (except I probably would have kicked a little bit on the last lap if I wasn't wary about the hamstring). Pleasing run, well within myself.
Splits are for 2 laps at a time, 0.4 miles:
447, 433, 426, 422, 423, 418, 412, 410, 401, 351
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down
Sunday Apr 15, 2018 #
8 AM
Walking 15:00 [2] 0.6 mi (24:59 / mi)
Up Gordon George's hill, with a pause for Qigong in the sun in the field.
5 PM
Strength exercises 30:00 [4]
At home. A full workout, three sets of everything, full reps and weights (a few reps short on the weights). 14 bar dips.
[Strength exercises]
[Strength exercises]
C • 14! 7
Saturday Apr 14, 2018 #
2 PM
Walking 1:40:00 [2] 4.0 mi (25:00 / mi)
shoes: Kayano 20 Blue
Green Gulch. Afternoon hike up a big hill as part of Zenathon. Afterwards, walked with L out to Muir Beach. Gorgeous day.
Friday Apr 13, 2018 #
Stretching 5:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
12 PM
Running (Easy distance) 35:01 [3] 3.0 mi (11:40 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Sunny, cool, unpleasantly windy. Take it nice and easy, protecting my hamstring. Can still feel it a little, so not quite off the injured list, but if I feel fine tomorrow, then next time I'll try a regular training run.
Splits are for two laps at a time (0.4 miles), except the last one:
507, 444, 439, 440, 434, 436, 430, 208
Note: New Timex Ironman watch. Previous one was misbehaving a bit, brought it for a new battery (current one was from Dec, 2015), but when the guy tried to change it, he said the watch wouldn't start up.
[Easy distance]
Splits are for two laps at a time (0.4 miles), except the last one:
507, 444, 439, 440, 434, 436, 430, 208
Note: New Timex Ironman watch. Previous one was misbehaving a bit, brought it for a new battery (current one was from Dec, 2015), but when the guy tried to change it, he said the watch wouldn't start up.
[Easy distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down, on the sunny side of the loop.
Thursday Apr 12, 2018 #
3 PM
Physical therapy 1:00:00 [3]
At The Competitive Edge (Kevin's). Matt worked with me for the first time. Deep tissue massage on hamstrings, quads and calves - quite painful at times (and quite sore afterwards for the rest of the day). Worked on refining some of the exercises I've learned previously, and it was actually good to get some cues from a different person.
4 PM
Strength exercises 20:00 [4]
JCCLG. Upper body only (as my legs were already sore from PT). Alternated sets of exercises so as to get through in the short time I had. Three sets of everything, full or nearly full weights and reps.
[Strength exercises]
[Strength exercises]
Wednesday Apr 11, 2018 #
12 PM
Running (Easy distance minus) 39:00 [2] 2.5 mi (15:36 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door and trail behind house. Hamstring is feeling much better, so did some jogging. Started by walking a lap of the jeep trail, then jogged some and walked some on the next lap, then increased the percentage of jogging each lap, finally jogging virtually all of the second mile.
Then walked briskly on the trail behind the house.
Then walked briskly on the trail behind the house.
Tuesday Apr 10, 2018 #
7 AM
Walking 18:00 [2] 0.6 mi (29:59 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door and trail beyond house. Did qigong at the bottom. Hamstring feels a lot better.
Monday Apr 9, 2018 #
12 PM
Walking 22:00 [2] 1.0 mi (22:00 / mi)
(injured) shoes: Kayano 20 Blue
5 laps around jeep trail next door. Hamstring still sore.
Strength exercises 32:00 [4]
At home. Two sets of everything instead of three. Full reps with theraband, almost full with core and adductors. 12 bar dips. Push the weights, but with 15 lbs instead of 25. Added a set of kettle bell squats with 15 lbs.
[Strength exercises]
[Strength exercises]
Sunday Apr 8, 2018 #
10 AM
Walking 2:09:00 [3] 5.7 mi (22:38 / mi) +405m 18:32 / mi
(injured) shoes: REI Monarchs
Long Ridge, "Stonehenge" entrance. Mostly sunny, 46 degrees at the start, ground muddy in spots.
Walked at modest pace due to sore left hamstring. (Have done the walk half an hour faster.) With L, doing the loop counterclockwise.
Hills very green, beautiful views.
Walked at modest pace due to sore left hamstring. (Have done the walk half an hour faster.) With L, doing the loop counterclockwise.
Hills very green, beautiful views.
Saturday Apr 7, 2018 #
4 PM
Walking 38:00 [2] 1.5 mi (25:20 / mi) +60m 22:32 / mi
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door plus trail behind house. 2 loops with L. Can feel my hamstring, but the walk didn't seem to aggravate it.
Strength exercises 22:00 [3]
At home. 2 sets of everything, about 70% of the reps. Hadn't done these for some time, did a little a couple of days ago at the JCC, just trying to get back into it.
Friday Apr 6, 2018 #
Stretching 3:00:00 [2]
The usual weekly accumulation of morning exercises. At Orcas Is and at Alice's, only stretching. Started adding back strength and balance beginning Wednesday. This morning, though, my hurdler's stretch made my left hamstring very sore.
10 AM
Running (Easy distance minus) 8:00 [2] 0.6 mi (13:20 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2
Jeep trail next door. Drizzle, very wet ground. Really looking forward to running today after only one run in the last 12 days. But my hamstring was really sore after morning stretching, so took it very easy. Thought at first it would be ok, but it soon started getting worse, so stopped after 3+ laps.
Thursday Apr 5, 2018 #
Note
(rest day)
Wednesday Apr 4, 2018 #
Note
(rest day)
Had planned a run today, but it got squeezed out by other things.
Tuesday Apr 3, 2018 #
Note
(rest day)
Travel back from Alice's (near Olympia, WA).
Monday Apr 2, 2018 #
Note
(rest day)
A little touring with Alice and Mike along the Hood Canal.
Sunday Apr 1, 2018 #
Note
(rest day)
Travel from Orcas Island to Alice's near Olympia, WA.