Training Log Archive: DWildfogelIn the 30 days ending Apr 30, 2020:
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Thursday Apr 30, 2020 #
7 AM
Running (Easy distance w/hills) 1:18:53 [3] 6.8 mi (11:36 / mi) +280m 10:17 / mi
shoes: Speedcross 5
San Anselmo - Bon Tempe. Out at 7am after parking on Waverly. Sunny, 55 degrees, great running weather. Had been working my up to my long term goal of running up to Bon Tempe, but as today was my birthday, decided to just go for it, straight up Fish Grade. Took my time, and felt very triumphant when I got up there. Continued around to Pine Pt and had a gorgeous view across the lake and to the hills beyond just getting lit up by the morning sun. Returned via Filter Plant Rd (first time on that road) and Eldridge Grade.
TOTAL for the day: 8 miles (see cool down below)
Several twinges in my right knee, and a real shooting pain right after I finished my cool down, but for the most part it wasn't much of a problem. Stopped twice to flex it quickly a few times (as recommended by my PT). Something is clearly wrong though.
614 Start (elev 55') at Glenwood and Bolinas to country club
421 1036 beginning of bridge by Natalie Green parking
349 1425 dam
557 2023 lake trail
126 2149 Phoenix Junction
441 2631 Up Fish Grade, between logs on right
410 3042 boulder at hair pin turn
128 3210 junction with bridge leading to footpath
120 3330 junction w/Filter Plant Rd -- Total Fish Grade: 1140
252 3622 Sky Oaks Rd!! -- elevation 745'
128 3750 road junction
518 4309 Pine Pt
57 4406 took a minute to enjoy the view across the lake
524 4930 road junction
140 5110 Sky Oaks Rd
144 5254 Filter Plant Rd
559 5854 Filter plant
520 10415 junction w/Eldridge Grade -- Total Filter Plant Rd: 1120 (seems be more than a mile!)
33 10448
810 11258 Phoenix Junction
129 11427 lake trail
556 12023 usual finish at the side of the dam
[Easy distance w/hills]
TOTAL for the day: 8 miles (see cool down below)
Several twinges in my right knee, and a real shooting pain right after I finished my cool down, but for the most part it wasn't much of a problem. Stopped twice to flex it quickly a few times (as recommended by my PT). Something is clearly wrong though.
614 Start (elev 55') at Glenwood and Bolinas to country club
421 1036 beginning of bridge by Natalie Green parking
349 1425 dam
557 2023 lake trail
126 2149 Phoenix Junction
441 2631 Up Fish Grade, between logs on right
410 3042 boulder at hair pin turn
128 3210 junction with bridge leading to footpath
120 3330 junction w/Filter Plant Rd -- Total Fish Grade: 1140
252 3622 Sky Oaks Rd!! -- elevation 745'
128 3750 road junction
518 4309 Pine Pt
57 4406 took a minute to enjoy the view across the lake
524 4930 road junction
140 5110 Sky Oaks Rd
144 5254 Filter Plant Rd
559 5854 Filter plant
520 10415 junction w/Eldridge Grade -- Total Filter Plant Rd: 1120 (seems be more than a mile!)
33 10448
810 11258 Phoenix Junction
129 11427 lake trail
556 12023 usual finish at the side of the dam
[Easy distance w/hills]
Running warm up/down 12:00 [2] 0.9 mi (13:20 / mi)
shoes: Speedcross 5
500 Stopped at the dam to change to a dry shirt, spotted L starting off her run, we chatted for several minutes.
Cool down jog:
645 gate
144 country club
326 bottom of hill on Glenwood
First step after stopping jogging: shooting pain in my right knee :(
Walked the remaining .3 to the car
Cool down jog:
645 gate
144 country club
326 bottom of hill on Glenwood
First step after stopping jogging: shooting pain in my right knee :(
Walked the remaining .3 to the car
Wednesday Apr 29, 2020 #
Note
Since I didn't get to do that long run yesterday, planned to do it today, but right before I left had diarrhea again, felt really depleted, and wound up sleeping for 1.5 hours.
Right knee is still sore, especially in certain movements, e.g., as I sit down, right before I land on the seat.
Right knee is still sore, especially in certain movements, e.g., as I sit down, right before I land on the seat.
Tuesday Apr 28, 2020 #
11 AM
Walking 1:30:00 [3] 4.4 mi (20:27 / mi) +155m 18:26 / mi
shoes: Speedcross 5
Phoenix Lake. Temp well into the 70's, uncomfortable for me. Parked (as we have recently) on Waverly, just off Bolinas, near the Playhouse. Walked up to Phoenix Lake, then S on the Bill Williams Trail to just past where the pipe comes through the concrete wall.
Had planned to go in a long run first thing in the morning, but had three bouts of diarrhea from 4am to 6am and thought better of going out to run. Felt better later, and so went for a walk with L.
Even more distressing: my occasionally-sore right knee has been quite sore since after Sunday's run, and it did not feel good at all on this walk.
Had planned to go in a long run first thing in the morning, but had three bouts of diarrhea from 4am to 6am and thought better of going out to run. Felt better later, and so went for a walk with L.
Even more distressing: my occasionally-sore right knee has been quite sore since after Sunday's run, and it did not feel good at all on this walk.
Monday Apr 27, 2020 #
10 AM
Walking 55:00 [2] 2.8 mi (19:39 / mi) +60m 18:25 / mi
shoes: Speedcross 5
Phoenix Lake. Planned for a day off, but L wanted to go out so I went along. Parked by Bolinas and Glenwood, walked to my favorite lakeside spot, 300m S of the dam. It was quite hot out, and the spot was in the sun this time of day, but it was still lovely. Sat and read for half an hour while L walked, then we walked back together to the car.
Sunday Apr 26, 2020 #
7 AM
Running (Easy distance) 49:57 [3] 4.86 mi (10:17 / mi) +60m 9:54 / mi
shoes: Speedcross 5
Phoenix Lake. Drive myself to the intersection of Bolinas and Glenwood and start my run from there, a couple of minutes before 7:00am. Didn't really have a plan about whether to run or not, but had a decent night's sleep, woke up at 6, and decided to go for it and make it a relatively easy day. Built in some time to hang out at the lake.
This run was in two parts: first, a 4.16 mi in 4350, and then after ten minutes, including 5 minutes of jogging, an 0.7 mi downhill run in 605.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times DO include the first segment from the country club to the start of the road going up as well as the first segment on Glenwood.
Bolinas and Glenwood ----- start
----------------------------------- (606)
country club ------------------- 606 --------- 4957
----------------------------------- (420) -------- (326) 214 at gate
bridge by NC Green -------- 1026 -------- 4531 continued from "first reentrant"
----------------------------------- (351) -------- (241) **after 957 break
Phoenix Lake usual start - 1418 ---- 4154
----------------------------------- (546) ---- (518)
Jct with trail around lake -- 2015* --- 3635
----------------------------------- (124) ---- (123)
Phoenix Junction ----------- 2139 ---- 3512
----------------------------------- (530) --- (407)
Hidden Meadow Trail ------ 2711 ---- 3105
----------------------------------- (156) --- (156)
Second bridge ------------------- 2908
Continuing clockwise around the lake:
(156) 4350 first reentrant
*had a ten sec loop back at the water fountain to avoid contact with a runner who passed me. Counted the 10 secs in the cumulative time but not in the split.
Wanted to spend a little time at the lake, so jogged for a couple of minutes, walked down to my favorite spot by the lake shore (and changed my shirt), hung out there for a minute, then jogged a few minutes more to the end of the dam. Details in the warm down entry below. From the end of the dam, resumed running, out to the country club.
"Usual" 2.75 in 2736
[Easy distance]
This run was in two parts: first, a 4.16 mi in 4350, and then after ten minutes, including 5 minutes of jogging, an 0.7 mi downhill run in 605.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times DO include the first segment from the country club to the start of the road going up as well as the first segment on Glenwood.
Bolinas and Glenwood ----- start
----------------------------------- (606)
country club ------------------- 606 --------- 4957
----------------------------------- (420) -------- (326) 214 at gate
bridge by NC Green -------- 1026 -------- 4531 continued from "first reentrant"
----------------------------------- (351) -------- (241) **after 957 break
Phoenix Lake usual start - 1418 ---- 4154
----------------------------------- (546) ---- (518)
Jct with trail around lake -- 2015* --- 3635
----------------------------------- (124) ---- (123)
Phoenix Junction ----------- 2139 ---- 3512
----------------------------------- (530) --- (407)
Hidden Meadow Trail ------ 2711 ---- 3105
----------------------------------- (156) --- (156)
Second bridge ------------------- 2908
Continuing clockwise around the lake:
(156) 4350 first reentrant
*had a ten sec loop back at the water fountain to avoid contact with a runner who passed me. Counted the 10 secs in the cumulative time but not in the split.
Wanted to spend a little time at the lake, so jogged for a couple of minutes, walked down to my favorite spot by the lake shore (and changed my shirt), hung out there for a minute, then jogged a few minutes more to the end of the dam. Details in the warm down entry below. From the end of the dam, resumed running, out to the country club.
"Usual" 2.75 in 2736
[Easy distance]
Running warm up/down 5:07 [2] 0.35 mi (14:38 / mi)
shoes: Speedcross 5
First cool down:
230 recovery jog
450 down at the lake front (not logged)
237 recovery jog along the lake front and then over the dam
230 recovery jog
450 down at the lake front (not logged)
237 recovery jog along the lake front and then over the dam
Running (Easy distance) 6:06 [3] 0.7 mi (8:43 / mi)
shoes: Speedcross 5
A second run, running easily, but considerably faster than a cool down, starting at the usual finish, right below the dam
241 bridge near parking
214 gate
111 country club
[Easy distance]
241 bridge near parking
214 gate
111 country club
[Easy distance]
Running warm up/down 7:00 [2] 0.45 mi (15:34 / mi)
shoes: Speedcross 5
Cool down on Glenwood (subtracted a minute of walking cresting the hill).
Friday Apr 24, 2020 #
Stretching 33:00 [2]
The usual weekly accumulation of morning exercises. With all the early morning runs, I sometimes don't get all the morning exercises in, even later in the day.
9 AM
Walking (Hike) 2:55:00 [3] 7.3 mi (23:58 / mi) +260m 21:35 / mi
shoes: Speedcross 5
Phoenix Lake and beyond. For the fourth time in 7 days, a long distance outing (2 runs, 2 hikes) with plenty of climb and traversing trails I'd never been on before, all of which I definitely want to go back to. For the week, 10.5 hours, over 50 km, and 770m of climb - been a long time since I've done anything like that.
Parked on Richmond Rd just off Bolinas, and walked via Glenwood into the park. From the dam, walked to Eldridge Grade all the way up to the top of the Tucker Trail, down that to Bill Williams and back. The Tucker Trail descends through redwood groves and crosses several cascading creeks. We took 15 mins to snack by one of those. Gorgeous hike. There were also amazing views from the highest points (nearly 800' above sea level).
Started at 9am. High 60's but felt much warmer; around 80 when we finished. Fortunate that the last part was through thick and cool woods. On the other hand, we both thought it would probably be better to walk UP the Tucker Trail because it's so steep, so we'll try that next time.
Took 14 mins to get from parking to the country club. Probably could have parked closer, right near the junction of Bolinas and Glenwood. Made it to Eldridge and Filter Plant Rd in almost exactly an hour.
Total elapsed time was 3 hrs 22 mins. Walking the various segments I've run took about 2/3 longer than running them does.
[Hike]
Parked on Richmond Rd just off Bolinas, and walked via Glenwood into the park. From the dam, walked to Eldridge Grade all the way up to the top of the Tucker Trail, down that to Bill Williams and back. The Tucker Trail descends through redwood groves and crosses several cascading creeks. We took 15 mins to snack by one of those. Gorgeous hike. There were also amazing views from the highest points (nearly 800' above sea level).
Started at 9am. High 60's but felt much warmer; around 80 when we finished. Fortunate that the last part was through thick and cool woods. On the other hand, we both thought it would probably be better to walk UP the Tucker Trail because it's so steep, so we'll try that next time.
Took 14 mins to get from parking to the country club. Probably could have parked closer, right near the junction of Bolinas and Glenwood. Made it to Eldridge and Filter Plant Rd in almost exactly an hour.
Total elapsed time was 3 hrs 22 mins. Walking the various segments I've run took about 2/3 longer than running them does.
[Hike]
5 PM
Physical therapy 20:00 [3]
Exercises for my right rotator cuff (which still isn't getting any better).
Thursday Apr 23, 2020 #
7 AM
Running (Easy distance w/hills) 43:44 [3] 4.45 mi (9:50 / mi) +50m 9:30 / mi
shoes: Speedcross 5
Phoenix Lake. Started running at 7:15 after L dropped me off by the country club. 55 degrees, sunny. More people out there than recently.
On my own. Set out to run easily, and pretty much did that, though I ran fast on the single track out and back to the second bridge and on the last segment because I just felt good.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times DO (for first time) include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 423 - sped up in one part to avoid others
Phoenix Lake usual start -- 346----- 3447
----------------------------------- (549) ---- (506)
Jct with trail around lake -- 1358 ---- 2941
----------------------------------- (125) ---- (121)
Phoenix Junction ----------- 1524 ---- 2820
----------------------------------- (526) --- (353)
Hidden Meadow Trail ------ 2050 ---- 2426
----------------------------------- (149) --- (147)
Second bridge ------------------- 2239
Continuing clockwise around the lake:
443 Allen trail
413 Finish at "usual" start
"Usual" 2.75 in 2638
(W/out run to parking lot) 4.05 in 3921
[Easy distance]
On my own. Set out to run easily, and pretty much did that, though I ran fast on the single track out and back to the second bridge and on the last segment because I just felt good.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times DO (for first time) include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 423 - sped up in one part to avoid others
Phoenix Lake usual start -- 346----- 3447
----------------------------------- (549) ---- (506)
Jct with trail around lake -- 1358 ---- 2941
----------------------------------- (125) ---- (121)
Phoenix Junction ----------- 1524 ---- 2820
----------------------------------- (526) --- (353)
Hidden Meadow Trail ------ 2050 ---- 2426
----------------------------------- (149) --- (147)
Second bridge ------------------- 2239
Continuing clockwise around the lake:
443 Allen trail
413 Finish at "usual" start
"Usual" 2.75 in 2638
(W/out run to parking lot) 4.05 in 3921
[Easy distance]
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Speedcross 5
Recovery jog.
Running warm up/down 7:05 [2] 0.6 mi (11:48 / mi)
shoes: Speedcross 5
Walked for six minutes, went down to the lakefront (my favorite spot, by the water, was taken, bummer), changed shirt, stretched using bench on dam.
Then, jog down to parking an out to gate in 705, keeping it to cool down pace (though since it's all down hill, covering more ground than a normal cool down)
Took another 237 to walk out to Glenwood (entrance to country club, the start point).
Then, jog down to parking an out to gate in 705, keeping it to cool down pace (though since it's all down hill, covering more ground than a normal cool down)
Took another 237 to walk out to Glenwood (entrance to country club, the start point).
Wednesday Apr 22, 2020 #
11 AM
Physical therapy 15:00 [4]
Exercises for inflamed rotator cuff.
Tuesday Apr 21, 2020 #
7 AM
Running (Easy distance w/hills) 48:51 [3] 4.7 mi (10:24 / mi) +150m 9:27 / mi
shoes: Speedcross 5
Phoenix Lake. L dropped me off at the country club. Started running at 7:15. Sunny, 48 degrees, 55 by the time I finished, very pleasant.
Another run to a new place, another enjoyable and satisfying run. Definitely in much better shape than when I started running here six months ago, especially my ability to go up hills. Felt very strong, never pushed it.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 430
Phoenix Lake usual start -- 350----- 3509
----------------------------------- (548) ---- (516)
Jct with trail around lake --- 938 ---- 2953
----------------------------------- (122) ---- (118)
Phoenix Junction ----------- 1101 ---- 2835
---------------------------------- (1042) --- (651)
Eldridge Grade & Filter Plant Rd --- 2144 ----- elevation 510'
Continuing clockwise around the lake:
450 Allen trail
422 "usual" start/finish
[Easy distance w/hills]
Another run to a new place, another enjoyable and satisfying run. Definitely in much better shape than when I started running here six months ago, especially my ability to go up hills. Felt very strong, never pushed it.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 430
Phoenix Lake usual start -- 350----- 3509
----------------------------------- (548) ---- (516)
Jct with trail around lake --- 938 ---- 2953
----------------------------------- (122) ---- (118)
Phoenix Junction ----------- 1101 ---- 2835
---------------------------------- (1042) --- (651)
Eldridge Grade & Filter Plant Rd --- 2144 ----- elevation 510'
Continuing clockwise around the lake:
450 Allen trail
422 "usual" start/finish
[Easy distance w/hills]
Running warm up/down 3:15 [2] 0.2 mi (16:15 / mi)
shoes: Speedcross 5
Recovery jog. Beautiful views of Mt Tam in the morning light. Wind up at top of first stairs.
Not logged: 640, walk down by the lack to the little spot right at the water's edge - gorgeous - then along the lake front to the dam, stretching a little on the way, changing shirt.
Not logged: 640, walk down by the lack to the little spot right at the water's edge - gorgeous - then along the lake front to the dam, stretching a little on the way, changing shirt.
Running warm up/down 8:00 [2] 0.6 mi (13:20 / mi)
shoes: Speedcross 5
Cool down jog, down to parking, out to the gate (650) and a bit beyond.
Monday Apr 20, 2020 #
4 PM
Physical therapy 20:00 [3]
All the rotator cuff exercises.
[Physical therapy]
[Physical therapy]
Strength exercises 15:00 [4]
Core exercises
[Strength exercises]
[Strength exercises]
Sunday Apr 19, 2020 #
1 PM
Walking (Hike) 2:50:00 [3] 7.0 mi (24:17 / mi) +220m 22:08 / mi
shoes: Speedcross 5
San Anselmo and Ross. Hiked from home to Phoenix Lake, then up the Yolanda Trail to Six Points. Continued on the N section of Yolanda to Worn Springs Rd, then down Oak Ave back into downtown San Anselmo and then home. Quite a long walk, but it was amazing to be in the open space without having to drive. Too many people (Sunday afternoon), but the green hills and views were fantastic.
35 mins -- Lagunitas Country Club via Glenwood. Went via Vineyard, which was a bit uphill, because hadn't been there before. Google Maps had said 39 mins.
1 hr 29 -- Take a 28 min break on a beautiful knoll just off the Yolanda Trail
1 hr 37 -- (not counting break) Six Point (exactly as predicted by Google Maps!)
2 hrs -- Worn Springs Rd via (north) Yolanda
2 hr 50 -- down the very steep Oak Ave (too tough on the knees!), Melville, Foss, Woodland into downtown San Anselmo, then home.
[Hike]
35 mins -- Lagunitas Country Club via Glenwood. Went via Vineyard, which was a bit uphill, because hadn't been there before. Google Maps had said 39 mins.
1 hr 29 -- Take a 28 min break on a beautiful knoll just off the Yolanda Trail
1 hr 37 -- (not counting break) Six Point (exactly as predicted by Google Maps!)
2 hrs -- Worn Springs Rd via (north) Yolanda
2 hr 50 -- down the very steep Oak Ave (too tough on the knees!), Melville, Foss, Woodland into downtown San Anselmo, then home.
[Hike]
Saturday Apr 18, 2020 #
8 AM
Running (Easy distance w/hills) 56:44 [3] 5.3 mi (10:42 / mi) +140m 9:54 / mi
shoes: Speedcross 5
Phoenix Lake. Started at 7:50am. 55 degrees, overcast. First time running up Shaver Grade all the way to Five Corners.
On my own. Had thought about running up to Five Corners then Six Points then Yolanda north (which I'd never been on) to Worn Springs, then cool down by going down Oak and then jogging most of the way home. But L volunteered to pick me up, so I sort of changed my plan on the fly.
Plan was to run a little easier than I'd been running and get in some extra distance and climb. Would've run more, but had committed to a time to get picked up.
For most of these 7am runs, just eat an energy bar beforehand. But this morning I woke up at 5:30, so had a bowl of oatmeal, and that worked out fine.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 430
Phoenix Lake usual start -- 347----- 5024 --again spurted to pass a walker
----------------------------------- (601) ---- (515)
Jct with trail around lake --- 948 ---- 4509
----------------------------------- (122) ---- (121)
Phoenix Junction ----------- 1110 ---- 4347
----------------------------------- (520) --- (356)
Hidden Meadow Trail ------ 1631 ---- 3951
----------------------------------- (257) --- (147)
Pipe under road bend ------ 1928 --- 3804
----------------------------------- (413) --- (232)
Concrete Pipe Rd S ------- 2341 ---- 3531
----------------------------------- (149) --- (118)
Five Corners ----------------- 2530 ---- 3413
(on Concrete Pipe Rd N)-- (251) --- (310)
Trail on right w/boulder ---- 2821 ---- 3103 --actually on O-map!
----------------------------------- (121) --- (121)
concrete sewer ------------------- 2942
Continuing clockwise around the lake:
150 first reentrant
[Easy distance w/hills]
On my own. Had thought about running up to Five Corners then Six Points then Yolanda north (which I'd never been on) to Worn Springs, then cool down by going down Oak and then jogging most of the way home. But L volunteered to pick me up, so I sort of changed my plan on the fly.
Plan was to run a little easier than I'd been running and get in some extra distance and climb. Would've run more, but had committed to a time to get picked up.
For most of these 7am runs, just eat an energy bar beforehand. But this morning I woke up at 5:30, so had a bowl of oatmeal, and that worked out fine.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 430
Phoenix Lake usual start -- 347----- 5024 --again spurted to pass a walker
----------------------------------- (601) ---- (515)
Jct with trail around lake --- 948 ---- 4509
----------------------------------- (122) ---- (121)
Phoenix Junction ----------- 1110 ---- 4347
----------------------------------- (520) --- (356)
Hidden Meadow Trail ------ 1631 ---- 3951
----------------------------------- (257) --- (147)
Pipe under road bend ------ 1928 --- 3804
----------------------------------- (413) --- (232)
Concrete Pipe Rd S ------- 2341 ---- 3531
----------------------------------- (149) --- (118)
Five Corners ----------------- 2530 ---- 3413
(on Concrete Pipe Rd N)-- (251) --- (310)
Trail on right w/boulder ---- 2821 ---- 3103 --actually on O-map!
----------------------------------- (121) --- (121)
concrete sewer ------------------- 2942
Continuing clockwise around the lake:
150 first reentrant
[Easy distance w/hills]
Running warm up/down 5:55 [2] 0.4 mi (14:47 / mi)
shoes: Speedcross 5
Cool down, winding up at top of first stairs.
Running warm up/down 7:30 [3] 0.6 mi (12:30 / mi)
shoes: Speedcross 5
After walking by the lake front, hustle down from the dam, faster than a cool down, because I was worried L might be early (she was).
Friday Apr 17, 2020 #
Stretching 4:00:00 [2]
Usual weekly accumulation of morning exercises.
11 AM
Physical therapy 18:00 [3]
All the rotator cuff exercises.
Strength exercises 18:00 [4]
Core exercises, two sets. Also kettle bell squats.
Thursday Apr 16, 2020 #
7 AM
Running (Easy distance) 43:40 [3] 4.45 mi (9:49 / mi) +50m 9:29 / mi
shoes: Speedcross 5
Phoenix Lake. Started running at 7:05 after L dropped me off by the country club. 53 degrees, overcast. Not many people out there (except for one gaggle of 8 that looked like a gym class), felt reasonably safe.
On my own. Set out to run easily, and was feeling good about having done that while still maintaining a good pace. During the last half mile, though, realized I really hadn't been running that easily, it was just that I ran pretty hard last time and this was a good deal easier than that. A very satisfying run, and home just after 8:30am.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 426
Phoenix Lake usual start -- 339----- 3006 --spurted going up to pass a walker
----------------------------------- (556) ---- (510)
Jct with trail around lake --- 936 ---- 2456
----------------------------------- (121) ---- (120)
Phoenix Junction ----------- 1057 ---- 2335
----------------------------------- (506) --- (352)
Hidden Meadow Trail ------ 1603 ---- 1942
----------------------------------- (151) --- (148)
Second bridge ------------------- 1754
Continuing clockwise around the lake:
448 Allen trail
419 Finish at "usual" start
"Usual" 2.75 in 2627
(W/out run to parking lot) 4.05 in 3914
[Easy distance]
On my own. Set out to run easily, and was feeling good about having done that while still maintaining a good pace. During the last half mile, though, realized I really hadn't been running that easily, it was just that I ran pretty hard last time and this was a good deal easier than that. A very satisfying run, and home just after 8:30am.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 426
Phoenix Lake usual start -- 339----- 3006 --spurted going up to pass a walker
----------------------------------- (556) ---- (510)
Jct with trail around lake --- 936 ---- 2456
----------------------------------- (121) ---- (120)
Phoenix Junction ----------- 1057 ---- 2335
----------------------------------- (506) --- (352)
Hidden Meadow Trail ------ 1603 ---- 1942
----------------------------------- (151) --- (148)
Second bridge ------------------- 1754
Continuing clockwise around the lake:
448 Allen trail
419 Finish at "usual" start
"Usual" 2.75 in 2627
(W/out run to parking lot) 4.05 in 3914
[Easy distance]
Running warm up/down 14:20 [2] 1.1 mi (13:02 / mi)
shoes: Speedcross 5
Cool down
130 recovery jog to other end of dam
50 walk (up little hill)
600 cool down jog
730 walk by lake front change shirt (carried in map case)
650 jog down to parking and out to gate; started to walk but soon saw L's car so ran again, but not sure when I stopped the watch.
130 recovery jog to other end of dam
50 walk (up little hill)
600 cool down jog
730 walk by lake front change shirt (carried in map case)
650 jog down to parking and out to gate; started to walk but soon saw L's car so ran again, but not sure when I stopped the watch.
Wednesday Apr 15, 2020 #
11 AM
Physical therapy 15:00 [4]
Exercises for rotator cuff. It's still aching.
Did some core exercises, too.
Did some core exercises, too.
Tuesday Apr 14, 2020 #
7 AM
Running (Distance) 33:16 [3] 3.45 mi (9:39 / mi)
shoes: Speedcross 5
Phoenix Lake. Clear, 45 degrees, no wind. (Later it got up to 79). L dropped me off at the country club at 7:20.
Fewest number of people out there I've experienced yet. Very glad, made social distancing extremely easy.
Decided I want to do something up tempo for a change, and also wanted to hang out at the lake a bit and to make it all the way home without having to get picked up, so did sort of a double workout. This speedy run was the first part.. Spent 13+ minutes at the dam, then went into the next part (logged below), which was to cover the 3 miles form the dam to home.
Had woken up at 4:30 and gave up trying to sleep at 5:30. Had a big bowl of oatmeal, finishing only an hour before I started running. Felt it in my stomach much of the time, but it really wasn't a problem, and I'm sure it was good that I had some fuel in me.
Wore my (heavier) green long-sleeve top and carried my orange top. Changed to that after cooling down on the dam, and having that dry shirt made the jaunt home much more palatable, even though it was a bit of a pain carrying the shirt.
Didn't do much stretching before leaving home. Got off to a slow start (first two splits are each ten secs slower than last time) but then took off. Did the "usual" 2.75 mi run in 2443, only 25 secs off my PB despite having run up the road to the dam (as opposed to walk/jog and resting at the top).
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 430
Phoenix Lake usual start -- 403----- 2846
----------------------------------- (539) ---- (441)
Jct with trail around lake --- 942 ---- 2405
----------------------------------- (119) ---- (111)
Phoenix Junction ----------- 1102 ---- 2254
----------------------------------- (449) --- (336)
Hidden Meadow Trail ------ 1551 --- 1917
----------------------------------- (145) --- (140)
Second bridge -------------------- 1737
"Usual" 2.75 mi run in 2448, only 25 secs off PB.
[Distance]
Fewest number of people out there I've experienced yet. Very glad, made social distancing extremely easy.
Decided I want to do something up tempo for a change, and also wanted to hang out at the lake a bit and to make it all the way home without having to get picked up, so did sort of a double workout. This speedy run was the first part.. Spent 13+ minutes at the dam, then went into the next part (logged below), which was to cover the 3 miles form the dam to home.
Had woken up at 4:30 and gave up trying to sleep at 5:30. Had a big bowl of oatmeal, finishing only an hour before I started running. Felt it in my stomach much of the time, but it really wasn't a problem, and I'm sure it was good that I had some fuel in me.
Wore my (heavier) green long-sleeve top and carried my orange top. Changed to that after cooling down on the dam, and having that dry shirt made the jaunt home much more palatable, even though it was a bit of a pain carrying the shirt.
Didn't do much stretching before leaving home. Got off to a slow start (first two splits are each ten secs slower than last time) but then took off. Did the "usual" 2.75 mi run in 2443, only 25 secs off my PB despite having run up the road to the dam (as opposed to walk/jog and resting at the top).
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 430
Phoenix Lake usual start -- 403----- 2846
----------------------------------- (539) ---- (441)
Jct with trail around lake --- 942 ---- 2405
----------------------------------- (119) ---- (111)
Phoenix Junction ----------- 1102 ---- 2254
----------------------------------- (449) --- (336)
Hidden Meadow Trail ------ 1551 --- 1917
----------------------------------- (145) --- (140)
Second bridge -------------------- 1737
"Usual" 2.75 mi run in 2448, only 25 secs off PB.
[Distance]
Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Speedcross 5
Recovery jog heading S along the lake. Beautiful view of the lake, the woods and Mt Tam, all in the low angled rays of the rising sun.
After, walked down the first set of stairs (for the first time) and walked on the small footpath right on the lake shore. Birds singing in the breeze.
Did some stretching on the dam, which was now in the sun. Took off my wet shirt and hung out for 5 mins bare chested (it was now warm enough), which felt really good. No one came by during that time.
After, walked down the first set of stairs (for the first time) and walked on the small footpath right on the lake shore. Birds singing in the breeze.
Did some stretching on the dam, which was now in the sun. Took off my wet shirt and hung out for 5 mins bare chested (it was now warm enough), which felt really good. No one came by during that time.
Running warm up/down 23:00 [2] 1.9 mi (12:06 / mi)
shoes: Speedcross 5
The pace was somewhere between a cool down and "easy distance minus". Had hoped to jog all the way to the Java Hub, but started feeling really stiff before I got to the end of Bolinas, so stopped there and walked the rest.
Cool down: down to Natalie Coffin Greene, out to Lagunitas, left on Shady Lane, end at corner of Bolinas and San Anselmo Ave
745 Country Club (616 at gate)
807 Shady Ln
706 San Anselmo Av and Bolinas
Cool down: down to Natalie Coffin Greene, out to Lagunitas, left on Shady Lane, end at corner of Bolinas and San Anselmo Ave
745 Country Club (616 at gate)
807 Shady Ln
706 San Anselmo Av and Bolinas
Walking 18:45 [2] 1.0 mi (18:45 / mi)
shoes: Speedcross 5
Walk back home from Bolinas and San Anselmo Ave.
356 Ross Ave
637 Java Hub
812 Greenfield and Terrace
So, altogether, from the dam to home was 2.9 mi in 4145.
356 Ross Ave
637 Java Hub
812 Greenfield and Terrace
So, altogether, from the dam to home was 2.9 mi in 4145.
Monday Apr 13, 2020 #
4 PM
Physical therapy 15:00 [4]
Rotator cuff exercises. Did a bit of leg strengthening, too.
Sunday Apr 12, 2020 #
9 AM
Walking (Hike) 3:15:00 [3] 7.9 mi (24:41 / mi) +250m 22:28 / mi
shoes: Speedcross 5
Fairfax to Bon Tempe. Spectacular hike. Drove to downtown Fairfax, parked at low point of the hike, 110'. Hiked up to Bon Tempe Lake. High point was 805'. Wildflowers were amazing, especially lupin. Really was not that challenging to walk all the way up there (running would have been another story). Overcast.
Took a 20 min break to snack while sitting on the grass atop a knoll overlooking Bon Tempe lake. That was gorgeous, even with Mt.Tam hidden by fog.
Details:
This trail map (use The Lakes Area map on the second page) has the names of the trails mentioned below.
Much of the hike is on the Bon Tempe orienteering map. Boy Scout Junction (which we went through going up and coming down) is the saddle just S of the N edge of the map in the 4th "sector" from the right (where by sector I mean area between two magnetic N-S lines).
Parked by the Gestalt Haus (on Mono Av, just off Bolinas, near Broadway).
Walked 0.9 through streets to Deer Park parking area (streets: Bolinas, Creek, Porteous. Note: would have been shorter and faster to take Wood off Porteous and pick up the Canyon Trail right away).
Deer Park Fire Rd, past junction w/Six Pts Trail, climb to Boy Scout Junction.
Boy Scout Rd down to Canyon Trail, then up to Concrete Pipe Rd (on the orienteering map now!)
Short walk N on Concrete Pipe to Taylor Trail, take that up to Bon Tempe entry kiosk. Kind of amazed that it was not that arduous to get all the way up to that.
Bull Frog Rd (the one that goes due W from the pay station), follow that S along the W edge of the O-map and all the way around to the parking lot below the Bon Tempe dam.
Up, taking the W fork, to the lake. Stop for a 20 min snack break on the second peninsula sticking out south into the lake.
Continue along the Sunnyside Trail along the lake, cross Sky Oaks Rd and go left (uphill) on the Alex Forman Trail. Follow that (past the highest elevation of the whole hike) nearly to Shaver Grade, turning downhill on the Elliot Trail. On Shaver Grade for a while, then onto the lower portion of Elliot and finally drop down to Five Corners (very excited after all those times climbing UP to Five Corners to finally drop down to it!).
Deer Park Rd down to Boy Scout Junction (meant to take the Canyon Trail from there and go out via Wood Ln) and continue down past Deer Park School.
Back onto the streets: Meernaa Av down to Creek Rd, bridge over creek, and on Bolinas back to car.
3 hour 35 min total elapsed time.
[Hike]
Took a 20 min break to snack while sitting on the grass atop a knoll overlooking Bon Tempe lake. That was gorgeous, even with Mt.Tam hidden by fog.
Details:
This trail map (use The Lakes Area map on the second page) has the names of the trails mentioned below.
Much of the hike is on the Bon Tempe orienteering map. Boy Scout Junction (which we went through going up and coming down) is the saddle just S of the N edge of the map in the 4th "sector" from the right (where by sector I mean area between two magnetic N-S lines).
Parked by the Gestalt Haus (on Mono Av, just off Bolinas, near Broadway).
Walked 0.9 through streets to Deer Park parking area (streets: Bolinas, Creek, Porteous. Note: would have been shorter and faster to take Wood off Porteous and pick up the Canyon Trail right away).
Deer Park Fire Rd, past junction w/Six Pts Trail, climb to Boy Scout Junction.
Boy Scout Rd down to Canyon Trail, then up to Concrete Pipe Rd (on the orienteering map now!)
Short walk N on Concrete Pipe to Taylor Trail, take that up to Bon Tempe entry kiosk. Kind of amazed that it was not that arduous to get all the way up to that.
Bull Frog Rd (the one that goes due W from the pay station), follow that S along the W edge of the O-map and all the way around to the parking lot below the Bon Tempe dam.
Up, taking the W fork, to the lake. Stop for a 20 min snack break on the second peninsula sticking out south into the lake.
Continue along the Sunnyside Trail along the lake, cross Sky Oaks Rd and go left (uphill) on the Alex Forman Trail. Follow that (past the highest elevation of the whole hike) nearly to Shaver Grade, turning downhill on the Elliot Trail. On Shaver Grade for a while, then onto the lower portion of Elliot and finally drop down to Five Corners (very excited after all those times climbing UP to Five Corners to finally drop down to it!).
Deer Park Rd down to Boy Scout Junction (meant to take the Canyon Trail from there and go out via Wood Ln) and continue down past Deer Park School.
Back onto the streets: Meernaa Av down to Creek Rd, bridge over creek, and on Bolinas back to car.
3 hour 35 min total elapsed time.
[Hike]
Saturday Apr 11, 2020 #
8 AM
Physical therapy 12:00 [3]
Exercises for my shoulder (rotator cuff).
Otherwise, didn't do much physically all day. Was feeling antsy by bedtime.
Otherwise, didn't do much physically all day. Was feeling antsy by bedtime.
Friday Apr 10, 2020 #
Stretching 4:00:00 [2]
Morning exercises.
7 AM
Running 46:55 [3] 4.7 mi (9:59 / mi) +50m 9:40 / mi
shoes: Speedcross 5
Phoenix Lake. Trying something new: L dropped me off by the country club and picked me up at the end. (Did the same for her later.) 57 degrees, started running at 7:20am. Not many people, and those that were there kept their distance.
On my own. Very excited about getting to run out in the open space after nearly two weeks. Also nice to be able to run at my own pace. Ran quite well without really pushing it. Got stronger as the run went on. Was slightly ahead of last time all the way until back at the dam, then much faster after that, and even did quite a bit more, going all the way to the S end of the lake, and then, after the usual finish, looping back for an additional 4+ min.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 420
Phoenix Lake usual start -- 353----- 2734
----------------------------------- (601) ---- (521)
Jct with trail around lake --- 954 ---- 2212
----------------------------------- (127) ---- (121)
Phoenix Junction ----------- 1121 ---- 2051
----------------------------------- (523) --- (406)
Hidden Meadow Trail ------------ 1645
Continuing clockwise around the lake:
443 Allen trail
55 stairs at end of lake
103 Allen trail
417 "usual" start/finish
(Tot 3833) -- "usual" 4.05 mi 4055
39 loop in dirt parking lot
147 mid-pt of first (small) reentrant (had passed this in 150 the first time)
136 usual finish
(Tot 4235 w/out run to parking lot/bridge)
[Easy distance]
On my own. Very excited about getting to run out in the open space after nearly two weeks. Also nice to be able to run at my own pace. Ran quite well without really pushing it. Got stronger as the run went on. Was slightly ahead of last time all the way until back at the dam, then much faster after that, and even did quite a bit more, going all the way to the S end of the lake, and then, after the usual finish, looping back for an additional 4+ min.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times don't include the first segment from the country club to the start of the road going up.
From Lagunitas CC to edge of bridge going up: 420
Phoenix Lake usual start -- 353----- 2734
----------------------------------- (601) ---- (521)
Jct with trail around lake --- 954 ---- 2212
----------------------------------- (127) ---- (121)
Phoenix Junction ----------- 1121 ---- 2051
----------------------------------- (523) --- (406)
Hidden Meadow Trail ------------ 1645
Continuing clockwise around the lake:
443 Allen trail
55 stairs at end of lake
103 Allen trail
417 "usual" start/finish
(Tot 3833) -- "usual" 4.05 mi 4055
39 loop in dirt parking lot
147 mid-pt of first (small) reentrant (had passed this in 150 the first time)
136 usual finish
(Tot 4235 w/out run to parking lot/bridge)
[Easy distance]
Running warm up/down 11:10 [2] 0.75 mi (14:53 / mi)
shoes: Speedcross 5
350 recovery jog on the dam
720 cool down jog, tacking down the dirt road then all the way out to the gate
720 cool down jog, tacking down the dirt road then all the way out to the gate
Thursday Apr 9, 2020 #
3 PM
Walking 15:00 [2] 0.75 mi (20:00 / mi)
shoes: Kayanos 24 White
Greenfield-Spring Grove-Terrace but had to turn back because of a sneezing person walking a bunch of dogs. Retraced my steps back to the house.
Physical therapy 15:00 [3]
Did the physical therapy exercises for my rotator cuff. Definitely feels a bit better since I had the session with Kevin yesterday.
Actually did 15 minutes of my (undone) morning exercises first (so wound up doing about an hour of exercise all together).
Actually did 15 minutes of my (undone) morning exercises first (so wound up doing about an hour of exercise all together).
Strength exercises 10:00 [3]
2 sets, nearly full reps, of the three core exercises I do laying on a foam roller. Trouble with the benign positional vertigo, but got through it.
Wednesday Apr 8, 2020 #
11 AM
Running 36:09 [3] 3.46 mi (10:27 / mi)
shoes: Salomon SC3 Bl/Bl 3
San Anselmo and Ross. Again run from home to the Lagunitas Country Club. This time, though, we stopped at San Anselmo Ave and Bolinas and cooled down the rest of the way back. We were both feeling rather depleted before going out, so we opted for a somewhat shorter run. Once out there, though, my legs felt good, picked up the pace once I reached Shady Lane, then picked it up more (though still not breathing hard) on the way back. Felt much better to be running a little faster. Would have run further, at least to Tunstead, but we'd agreed beforehand to stop where we did. The jog/walk home was longer than I'd like; got chilly just walking in my sweaty shirt.
First time in a while that we ran at some time other than before breakfast. Certainly more people out at this time, but we didn't come overly close to anyone.
Hit my knuckles on a trash can near the end of the run, and for the rest of the way back had to keep two fingers squeezed together to keep the blood from running down.
708 San Anselmo and Tunstead
341 San Anselmo and Bolinas
614 Shady Lane and Lagunitas
716 (total 2420) at entrance to country club
543 Shady Lane and Lagunitas
528 (total 3532) San Anselmo and Bolinas
Loop backs: 37
[Easy distance]
First time in a while that we ran at some time other than before breakfast. Certainly more people out at this time, but we didn't come overly close to anyone.
Hit my knuckles on a trash can near the end of the run, and for the rest of the way back had to keep two fingers squeezed together to keep the blood from running down.
708 San Anselmo and Tunstead
341 San Anselmo and Bolinas
614 Shady Lane and Lagunitas
716 (total 2420) at entrance to country club
543 Shady Lane and Lagunitas
528 (total 3532) San Anselmo and Bolinas
Loop backs: 37
[Easy distance]
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down. Looped around on Shady Ln for a couple of minutes waiting for L, then jogged up San Anselmo Ave as far as Ross Ave.
(Long walk home from there [next entry])
(Long walk home from there [next entry])
Walking 16:00 [2] 0.8 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Walk back from San Anselmo Ave and Ross Ave. Got chilly in my wet shirt. I'd have been better off finishing the run at S.A. and Tunstead and cooling down from there.
5 PM
Physical therapy 1:00:00 [2]
Video session with Kevin (PT) to figure out why my rotator cuff isn't getting better. Seems like the main thing is my posture is keeping me from correctly opening up my shoulder, so we did a bunch of stuff to work on that.
[Physical therapy]
[Physical therapy]
Tuesday Apr 7, 2020 #
4 PM
Walking 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Kayanos 24 White
Greenfield-Spring Grove-Terrace.
Physical therapy 12:00 [3]
Physical therapy exercises for my rotator cuff.
Strength exercises 15:00 [3]
Three core exercises, still ramping up.
Monday Apr 6, 2020 #
7 AM
Running 36:50 [3] 2.75 mi (13:24 / mi) +170m 11:14 / mi
shoes: Salomon SC3 Bl/Bl 3
San Anselmo and San Rafael. Out at 7:35. Legs feel good, but very sleepy (Got up at 515 and had breakfast). 39 degree temp woke me up - no wind though, so not bad.
First time trying to run up to the top (Upper Toyon Dr in Ross) of the open space behind our house. Pretty slow on the steep parts, not much faster than L's walking, but managed to keep running all the way. Really wasn't that bad. Did a lot slaloming on the downhills on the way back, and picked it up (for the first time in over a week) over the last 150m (before the turn on Terrace.
630 Hillside & Spring Grove (via Terrace)
300** Gate to open space
338** Little trailhead after turn on fire road
429 top on Toyon (via fire road)
[1738 total]
316 Little trailhead after turn on fire road
220 Gate to open space
233 Hillside & Spring Grove
637 driveway (via Hillside, Ross Valley)
[1447 way back, w/out loop backs]
Run w/out loop backs: 2.3 mi, 170m climb 3225
**tried to take a split at the gate, but missed it. Had glanced at my watch, though, and I think it was just over 3 mins
425 of loop backs on the way back
[Easy distance w/hills]
First time trying to run up to the top (Upper Toyon Dr in Ross) of the open space behind our house. Pretty slow on the steep parts, not much faster than L's walking, but managed to keep running all the way. Really wasn't that bad. Did a lot slaloming on the downhills on the way back, and picked it up (for the first time in over a week) over the last 150m (before the turn on Terrace.
630 Hillside & Spring Grove (via Terrace)
300** Gate to open space
338** Little trailhead after turn on fire road
429 top on Toyon (via fire road)
[1738 total]
316 Little trailhead after turn on fire road
220 Gate to open space
233 Hillside & Spring Grove
637 driveway (via Hillside, Ross Valley)
[1447 way back, w/out loop backs]
Run w/out loop backs: 2.3 mi, 170m climb 3225
**tried to take a split at the gate, but missed it. Had glanced at my watch, though, and I think it was just over 3 mins
425 of loop backs on the way back
[Easy distance w/hills]
Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Sunday Apr 5, 2020 #
5 PM
Physical therapy 15:00 [3]
For shoulder. Actually spread out through the day. Added in one set of kettle bell squats.
Saturday Apr 4, 2020 #
Physical therapy 20:00 [3]
Exercises for my inflamed rotator cuff. Actually did some throughout the day. Also did kettle bell squats (not really in this category), 2x12, 15 lbs.
7 AM
Walking 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Kayanos 24 White
Walk around the neighborhood before breakfast - and before the rain.
Terrace, Ross Valley, Spring Grove (I go down, L goes up), Greenfield.
Terrace, Ross Valley, Spring Grove (I go down, L goes up), Greenfield.
Friday Apr 3, 2020 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises. Tough to get them all in on days I run before breakfast, but on many of those days I do more or the exercises later in the day.
7 AM
Running (Easy distance) 52:44 [3] 4.55 mi (11:35 / mi)
shoes: Salomon SC3 Bl/Bl 3
San Anselmo and Ross. Out at 715 (after not-so-patiently waiting since 645), 43 degrees, but no wind, so not bad at all.
More or less the same run as Wednesday, from home to the Lagunitas Country Club via Shady Lane. (Note: the dozen parking spots near the country club are now cordoned off.) Take it nice and easy, trying not to get too far ahead of L (several loop backs on the way back), but champing at the bit - much happier if I can run a little faster. Felt better than last time, but quads still feel it on all the (very mild) up grades.
740 San Anselmo and Tunstead**
335 San Anselmo and Bolinas
647 Shady Lane and Lagunitas
649 (total 2452) at first parking spot on Lagunitas just before the country club
49 (total 2541) at entrance to country club
49 first parking spot
641 Shady Lane and Lagunitas
645 San Anselmo and Bolinas
346 San Anselmo and Tunstead
717 Greenfield and Terrace
Loop backs: 235
Additional from last time: 138
**This spot is about 8 secs beyond where I took the split last time. Also, when I crossed Drake, went straight, down the alley past the coffee shop (won't do that again, too many people), which is 15 secs or so longer. Still, that means today's first segment was about 25 secs slower than last time.
Never had any breathing distress.
[Easy distance]
More or less the same run as Wednesday, from home to the Lagunitas Country Club via Shady Lane. (Note: the dozen parking spots near the country club are now cordoned off.) Take it nice and easy, trying not to get too far ahead of L (several loop backs on the way back), but champing at the bit - much happier if I can run a little faster. Felt better than last time, but quads still feel it on all the (very mild) up grades.
740 San Anselmo and Tunstead**
335 San Anselmo and Bolinas
647 Shady Lane and Lagunitas
649 (total 2452) at first parking spot on Lagunitas just before the country club
49 (total 2541) at entrance to country club
49 first parking spot
641 Shady Lane and Lagunitas
645 San Anselmo and Bolinas
346 San Anselmo and Tunstead
717 Greenfield and Terrace
Loop backs: 235
Additional from last time: 138
**This spot is about 8 secs beyond where I took the split last time. Also, when I crossed Drake, went straight, down the alley past the coffee shop (won't do that again, too many people), which is 15 secs or so longer. Still, that means today's first segment was about 25 secs slower than last time.
Never had any breathing distress.
[Easy distance]
Running warm up/down 5:30 [2] 0.3 mi (18:20 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down, mostly in the back yard.
Thursday Apr 2, 2020 #
11 AM
Walking 49:00 [3] 2.3 mi (21:18 / mi) +190m 16:57 / mi
shoes: Salomon SC3 Bl/Bl 3
San Anselmo. Temp over 60. Brisk hill walk. Opinion has changed a little on this walk, last done Mar 15: a little shorter, a little more climb.
Terrace-Ross Valley-Spring Grove-fire road-top at Upper Toyon Rd in Ross.
10 mins: Hillside and Spring Grove
25 mins: top
Terrace-Ross Valley-Spring Grove-fire road-top at Upper Toyon Rd in Ross.
10 mins: Hillside and Spring Grove
25 mins: top
4 PM
Strength exercises 20:00 [3]
Did the three core exercises while lying on a foam roller. Just one set each, 2/3 of the reps. Hadn't done these in ages, just trying to get started again.
Also did the PT exercises for my rotator cuff issue. Can't say I've seen any improvement yet.
[Strength exercises]
Also did the PT exercises for my rotator cuff issue. Can't say I've seen any improvement yet.
[Strength exercises]
Wednesday Apr 1, 2020 #
7 AM
Running (Easy distance) 50:18 [3] 4.35 mi (11:34 / mi)
shoes: Speedcross 5
San Anselmo and Ross. Run from home to the Lagunitas Country Club via Shady Lane and back. Hadn't done this before, so it was a bit of an adventure. Stayed at L's pace most of the way; about 2 mins of loop backs. Quads pretty tired from yesterday's strength exercises.
652 Sir Francis and Tunstead
352 San Anselmo and Bolinas
646 Shady Lane and Lagunitas
645 (total 2416) at first parking spot on Lagunitas just before the country club
Splits on way back messed up by loop backs.
[Easy distance]
652 Sir Francis and Tunstead
352 San Anselmo and Bolinas
646 Shady Lane and Lagunitas
645 (total 2416) at first parking spot on Lagunitas just before the country club
Splits on way back messed up by loop backs.
[Easy distance]
Running warm up/down 6:00 [2]
shoes: Speedcross 5
Cool down, mostly on the grass strip in front of the house.