Training Log Archive: DWildfogelIn the 30 days ending Jun 30, 2020:
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Tuesday Jun 30, 2020 #
7 AM
Running 29:20 [3] 2.71 mi (10:48 / mi) +236m 8:30 / mi
ahr:138 max:171
Running 10:10 [3] 0.69 mi (14:43 / mi) +69m 11:14 / mi
ahr:121 max:128
Running warm up/down 8:00 [2] 0.43 mi (18:36 / mi) +11m 17:12 / mi
ahr:99 max:114 shoes: Speedcross 5
More cool down, after stretching for a while at my favorite spot by the lake shore.
300 walk along the shore and up the steps to the dam (had to wait for 20 secs near the top for a large group of women to go by)
415 jog across the dam and down the road to the parking lot
300 walk along the shore and up the steps to the dam (had to wait for 20 secs near the top for a large group of women to go by)
415 jog across the dam and down the road to the parking lot
Monday Jun 29, 2020 #
5 PM
Physical therapy 15:00 [3]
Fairly extensive session of the exercises for my inflamed rotator cuff. Left arm is not getting any better; worse, starting to feel some of the same issues in my right arm. If the right gets like the left, I'd be really hosed, so gotta start doing these PT exercises regularly.
Sunday Jun 28, 2020 #
10 AM
Walking 31:54 [3] 1.17 mi (27:16 / mi) +53m 23:53 / mi
ahr:84 max:101 shoes: Speedcross 5
Sonoma Coast St Beach. Instead of Blind Beach, drove to the circle on Carlevaro Way. It was really windy. We walked to the edge of Furlong Gulch, and out to point for a view, then back to the car (had to wait for a couple of minutes for people to come off the trail), then S on Kortum headed for Wright's Beach. Noticed a sign that point to "Beach" (have run by there dozens of times but hadn't noticed it before), so walked towards the cliffs, and sure enough, there was a reasonable path down. Walked on the beach a short way, and found a cove that was sheltered from the wind, so we sat there for an hour and enjoyed the ocean and all the colorful pebbles.
The gps climb of 53.4m is grossly off. 5m would be more believable.
The gps climb of 53.4m is grossly off. 5m would be more believable.
11 AM
Walking 7:34 [3] 0.27 mi (27:33 / mi) +30m 20:38 / mi
ahr:97 max:116
Friday Jun 26, 2020 #
Stretching 3:45:00 [2]
The usual weekly accumulation of morning exercises.
9 AM
Running 38:22 [3] 3.29 mi (11:39 / mi) +66m 10:58 / mi
ahr:123 max:148
Walking 24:13 [3] 0.8 mi (30:18 / mi) +61m 24:28 / mi
ahr:100 max:132
Tuesday Jun 23, 2020 #
9 AM
Orienteering 1:17:27 [4] *** 3.87 mi (20:01 / mi) +155m 17:48 / mi
ahr:127 max:154 spiked:13/16c shoes: Salomon Spikecross 5 GTX
Bon Tempe. Started at about 9:40. Air temp is cool, but sun is already strong. Drove up with L, who walked around the lake with Michelle, but I need to do get out here earlier.
For reasons I can't begin to fathom, the gps climb figure seems exactly right today.
First part was good, though I took a fall up on the ridge and banged my shins and one ankle pretty hard. After I crossed Sky Oaks and climbed to the boulder, should have headed back. Instead, pressed on, wound up getting trapped by unmapped, thick vegetation, took significant effort to get around it, and I was really beat after that.
I really like Sprint-O so much better than running in terrain like today. In any case, gotta keep these training runs down to 30 minutes of orienteering.
The first 9 minutes were warm up, the last 15 was cool down, so about 53 mins of orienteering.
[Orienteering practice]
For reasons I can't begin to fathom, the gps climb figure seems exactly right today.
First part was good, though I took a fall up on the ridge and banged my shins and one ankle pretty hard. After I crossed Sky Oaks and climbed to the boulder, should have headed back. Instead, pressed on, wound up getting trapped by unmapped, thick vegetation, took significant effort to get around it, and I was really beat after that.
I really like Sprint-O so much better than running in terrain like today. In any case, gotta keep these training runs down to 30 minutes of orienteering.
The first 9 minutes were warm up, the last 15 was cool down, so about 53 mins of orienteering.
[Orienteering practice]
Monday Jun 22, 2020 #
10 AM
Walking 1:06:52 [2] 2.18 mi (30:41 / mi) +30m 29:25 / mi
ahr:76 max:114 shoes: Kayanos 24 White
Point Reyes National Seashore. Walk with L, George, Leslie, Sarah and Forrest from Muddy Hollow to Limantour Beach.
1 PM
Walking 55:42 [3] 2.1 mi (26:31 / mi) +53m 24:36 / mi
ahr:82 max:104 shoes: Kayanos 24 White
After lunch, walk back to the cars at Muddy Hollow.
Saturday Jun 20, 2020 #
7 AM
Running 56:38 [3] 5.37 mi (10:33 / mi)
ahr:144 max:168 shoes: Speedcross 5
Marin Southern Line Fire Road, known to most as Crown Rd Fire Rd. First time here - we were guided here by L's friend Robin. Started running around 7:45. Temp, 57 degrees, overcast, sun peeking out by the end. I was a bit chilly for a while in shorts and a light O-shirt, but I'd rather be chilly than warm while running.
The road is completely flat. I have no idea how Garmin got a figure of 700m climb. I've replaced that with a zero.
Even though this was an out and back run, the two tracks don't match very well. Leaves me wondering what the distance really is.
Frustrated a bit because, as I could tell even when I got up, my quads were quite sore from yesterday's walk up and down a steep hill. Today I had the first opportunity in a long time to run on a fast, flat course, and my legs just wouldn't go. I was even behind L for there first mile. Finally in the last mile, I ran faster three times for about 0.2 miles each. I think I was under 9 min/mile pace for those segments. I ought to be able to do something close to that for this whole run.
[Easy distance]
The road is completely flat. I have no idea how Garmin got a figure of 700m climb. I've replaced that with a zero.
Even though this was an out and back run, the two tracks don't match very well. Leaves me wondering what the distance really is.
Frustrated a bit because, as I could tell even when I got up, my quads were quite sore from yesterday's walk up and down a steep hill. Today I had the first opportunity in a long time to run on a fast, flat course, and my legs just wouldn't go. I was even behind L for there first mile. Finally in the last mile, I ran faster three times for about 0.2 miles each. I think I was under 9 min/mile pace for those segments. I ought to be able to do something close to that for this whole run.
[Easy distance]
Running warm up/down 6:21 [2] 0.4 mi (15:52 / mi) +64m 10:37 / mi
ahr:127 max:153 shoes: Speedcross 5
Cool down
Friday Jun 19, 2020 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning stretching.
10 AM
Walking (Hike) 52:25 [3] 1.93 mi (27:10 / mi) +141m 22:07 / mi
ahr:81 max:108 shoes: Speedcross 5
Lake Lagunitas Parking. Walked up Lower Berry Trail (first time), which was quite nice, then down Rock Springs Lagunitas fire road, which was too steep, then around to our favorite spot on the N side of the lake. (Later walked back to the car, another 0.4 miles, but didn't log that.)
The forest around the Berry Trail is much more "open" (less undergrowth) than any other part of the Bon Tempe map I've seen. Too steep, and hard to see how to connect to the rest of the "usual" orienteering terrain, but I could see a couple of legs out there that would be reasonable.
Tried to take a split at the bridge where the Berry Trail starts, but instead stopped the watch, and didn't hit resume until we'd climbed up quite a bit. So. added 0.15 mi to the distance.
Had a hard time getting out this morning (originally thought I was going to run before breakfast at Phoenix Lake), and then when we finally were ready to leave, my car's battery was dead (I think the hatchback hadn't closed properly and so the interior light was on), and it took the better part of an hour to get AAA out.
[Hike]
The forest around the Berry Trail is much more "open" (less undergrowth) than any other part of the Bon Tempe map I've seen. Too steep, and hard to see how to connect to the rest of the "usual" orienteering terrain, but I could see a couple of legs out there that would be reasonable.
Tried to take a split at the bridge where the Berry Trail starts, but instead stopped the watch, and didn't hit resume until we'd climbed up quite a bit. So. added 0.15 mi to the distance.
Had a hard time getting out this morning (originally thought I was going to run before breakfast at Phoenix Lake), and then when we finally were ready to leave, my car's battery was dead (I think the hatchback hadn't closed properly and so the interior light was on), and it took the better part of an hour to get AAA out.
[Hike]
Thursday Jun 18, 2020 #
12 PM
Leg strengthening 10:00 [4]
Glute exercises: clam shells, fire hydrant, 2 sets each leg, 45 secs each.
Added some leg raises.
Added some leg raises.
Physical therapy 5:00 [3]
Airplane, 3 x 1 min, on bosu (for rotator cuff).
Wednesday Jun 17, 2020 #
7 AM
Running (Easy distance w/hills) 50:40 [3] 4.09 mi (12:23 / mi) +460m 9:11 / mi
ahr:145 max:173 shoes: Speedcross 5
Phoenix Lake, Yolanda Loop (plus extra .45 going S at the lake). Started at 7:30, with a one minute warm up next to the picnic area (which is now cordoned off). Temp in the high 50's, warm in the sun.
PB for the Yolanda Loop by over a minute (only two previous runs, Feb 21, Feb 3). PB by 15 secs going up the Hidden Meadow Trail from the second bridge to Six points (had run that a couple of other times but turned left to go to Five Corners)
Garmin vastly over calculates the climb, by more than a factor of 2.
[Easy distance w/hills]
PB for the Yolanda Loop by over a minute (only two previous runs, Feb 21, Feb 3). PB by 15 secs going up the Hidden Meadow Trail from the second bridge to Six points (had run that a couple of other times but turned left to go to Five Corners)
Garmin vastly over calculates the climb, by more than a factor of 2.
[Easy distance w/hills]
Tuesday Jun 16, 2020 #
5 PM
Leg strengthening 10:00 [4]
Clam shells, fire hydrant, 2 each, each leg, 45 secs. They were hard.
Added a set of "hundreds", 120 of them.
Added a set of "hundreds", 120 of them.
Physical therapy 5:00 [3]
Airplane on bosu, 3 x 1 min
Monday Jun 15, 2020 #
10 AM
Running (Distance) 44:47 [3] 4.02 mi (11:08 / mi) +62m 10:38 / mi
ahr:144 max:156 shoes: Speedcross 5
Bon Tempe. Ran around lake counterclockwise (as usual), 2 minutes faster than last time (Dec 24, 2019), which was 3 minutes faster than the first (and only other) time. Definitely in much better shape than six months ago.
Took advantage of the coolish and partly cloudy morning to run at 10am instead of 7am. Still, it was 70 degrees while I ran, much too warm for me, and I felt it over the last mile, even though I was in the shade by then.
Intention was to start off easy and maybe pick it up on the shady side if I felt good. Felt like my breathing was laboring a bit in the beginning, but didn't find out why until the first split, 13 minutes in: I was going too fast, about a minute faster than I wanted. By the time I got to the first bridge on the shady side, I was pretty worn out, and slowed down some, especially on the little uphills.
My guess is that this is more like 4.2, but maybe the running is slow because of all the little turns and roots to step over, etc. Counter evidence: my fastest segment was on the dam, where the gps probably gets the right distance. (Or maybe that's just evidence about how much the turns and roots slow me down.)
Really should run in terrain when I'm at Bon Tempe, at least 15 mins worth.
1306 - take fork over little bridge towards Sky Oaks.
(302) 1608 - second crossing of Sky Oaks
(919) 2528 - start down from Sunnyside Trail
(156) 2724 - reach top of dam
(207) 2931 - end of dam
(457) 3428 - 1st bridge on the shady side
(251) 3719 - 2nd bridge on the shady side
(300) 4019 - 3rd bridge on the shady side
(428) 4447 - finish
[Distance]
Took advantage of the coolish and partly cloudy morning to run at 10am instead of 7am. Still, it was 70 degrees while I ran, much too warm for me, and I felt it over the last mile, even though I was in the shade by then.
Intention was to start off easy and maybe pick it up on the shady side if I felt good. Felt like my breathing was laboring a bit in the beginning, but didn't find out why until the first split, 13 minutes in: I was going too fast, about a minute faster than I wanted. By the time I got to the first bridge on the shady side, I was pretty worn out, and slowed down some, especially on the little uphills.
My guess is that this is more like 4.2, but maybe the running is slow because of all the little turns and roots to step over, etc. Counter evidence: my fastest segment was on the dam, where the gps probably gets the right distance. (Or maybe that's just evidence about how much the turns and roots slow me down.)
Really should run in terrain when I'm at Bon Tempe, at least 15 mins worth.
1306 - take fork over little bridge towards Sky Oaks.
(302) 1608 - second crossing of Sky Oaks
(919) 2528 - start down from Sunnyside Trail
(156) 2724 - reach top of dam
(207) 2931 - end of dam
(457) 3428 - 1st bridge on the shady side
(251) 3719 - 2nd bridge on the shady side
(300) 4019 - 3rd bridge on the shady side
(428) 4447 - finish
[Distance]
Running warm up/down 9:26 [2] 0.56 mi (16:51 / mi)
ahr:125 max:144 shoes: Speedcross 5
Walked for a minute or two before starting my watch again.
Jogged for a minute, then ran (slowly) in terrain for a minute, but just didn't have the energy to do more. Walked for a minute, then did the actual cool down: 6 mins, 0.34 miles.
Jogged for a minute, then ran (slowly) in terrain for a minute, but just didn't have the energy to do more. Walked for a minute, then did the actual cool down: 6 mins, 0.34 miles.
Saturday Jun 13, 2020 #
Note
(rest day)
Full set of morning exercises, but back is pretty sore, and some pain in my knee, so not doing any other exercise today.
Friday Jun 12, 2020 #
Stretching 3:30:00 [2]
The usual weekly accumulation of morning exercises. As has been the case for more than a month, since my runs are first thing in the morning, on those days I don't get the strength and balance exercises in - sometimes do some of that later in the day, but sometimes don't.
8 AM
Running warm up/down 8:02 [2] 0.58 mi (13:51 / mi) +45m 11:10 / mi
ahr:113 max:122 shoes: Salomon Spikecross 5 GTX
Warm up. Started around 8:35 am. Chilly wind. Knee and back bothering me.
Orienteering 52:02 [3] *** 2.42 mi (21:30 / mi) +153m 17:58 / mi
ahr:143 max:181 spiked:11/11c shoes: Salomon Spikecross 5 GTX
Bon Tempe. Ran the Brown (3.3/150) from this past November in the reverse direction. Very accurate navigation. Alas, some of that is due to much of the park becoming familiar. Nailed the three controls on the Hillside of Death, though, and I hadn't been on that hillside since the meet in December.
Started around 8:45 after a good warmup. Nice cool day, even a bit chilly, but my knee was hurting more than it has been, some stomach and back issues as well, but was able to set that all side once I got started.
Time was nearly ten minutes faster than in Nov, though I had 15 mins of error then and practically none today. Didn't push it, so there's plenty of room for improvement. (Martin Roome ran 46 in Nov) Seems like under 40 would be a possibility. Nevertheless, not having orienteered in quite a while, it was nice to be out moving steadily (albeit slowly) through the woods.
Thorns were annoying in some places, and had to detour around a nasty patch at one point, but not a real impediment.
[Orienteering practice]
Started around 8:45 after a good warmup. Nice cool day, even a bit chilly, but my knee was hurting more than it has been, some stomach and back issues as well, but was able to set that all side once I got started.
Time was nearly ten minutes faster than in Nov, though I had 15 mins of error then and practically none today. Didn't push it, so there's plenty of room for improvement. (Martin Roome ran 46 in Nov) Seems like under 40 would be a possibility. Nevertheless, not having orienteered in quite a while, it was nice to be out moving steadily (albeit slowly) through the woods.
Thorns were annoying in some places, and had to detour around a nasty patch at one point, but not a real impediment.
[Orienteering practice]
Running warm up/down 6:03 [2] 0.38 mi (15:55 / mi)
ahr:139 max:155 shoes: Salomon Spikecross 5 GTX
Cool down
Thursday Jun 11, 2020 #
12 PM
Leg strengthening 5:00 [3]
Clam shells, Fire hydrants, 1 x 45 sec each leg. Still feel some soreness from two days ago, so didn't want to do too much.
[Leg strengthening]
[Leg strengthening]
Physical therapy 5:00 [3]
3 x 1 min airplane (on bosu) for rotator cuff.
[Physical therapy]
[Physical therapy]
Wednesday Jun 10, 2020 #
7 AM
Running (Easy distance) 35:51 [3] 3.28 mi (10:56 / mi) +235m 8:56 / mi
ahr:139 max:160 shoes: Speedcross 5
Phoenix Lake. The "second bridge" run, with the addition out to the Allen Trail. Beforehand, I'd felt very uncertain about what I should run today, and even whether I should run, and once I started running, I realized why: my legs we're awfully tired. Maybe yesterday's hard glute workout was a factor. In any case, I was out there, so figured I might as well do the run, enjoy the surroundings, and not make it stressful.
Put on a little burst when I got on the Hidden Meadow Trail, and had a very good split, but even then, seemed like I could barely lift my feet up enough to clear the many tree roots one has to step over on that trail.
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.
Start at Natalie Green parking
Phoenix Lake usual start -- 415----- 3109
----------------------------------- (603) ---- (515)
Jct with trail around lake -- 1018 ---- 2555
----------------------------------- (127) ---- (120)
Phoenix Junction ----------- 1145 ---- 2434
----------------------------------- (517) --- (359)
Hidden Meadow Trail ------ 1701 --- 2036
----------------------------------- (145) --- (149)
Second bridge -------------------- 1847
Continuing clockwise around the lake:
442 Allen Trail
Old 2.65 mi run in 2654.
[Easy distance]
Put on a little burst when I got on the Hidden Meadow Trail, and had a very good split, but even then, seemed like I could barely lift my feet up enough to clear the many tree roots one has to step over on that trail.
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.
Start at Natalie Green parking
Phoenix Lake usual start -- 415----- 3109
----------------------------------- (603) ---- (515)
Jct with trail around lake -- 1018 ---- 2555
----------------------------------- (127) ---- (120)
Phoenix Junction ----------- 1145 ---- 2434
----------------------------------- (517) --- (359)
Hidden Meadow Trail ------ 1701 --- 2036
----------------------------------- (145) --- (149)
Second bridge -------------------- 1847
Continuing clockwise around the lake:
442 Allen Trail
Old 2.65 mi run in 2654.
[Easy distance]
Running warm up/down 6:09 [2] 0.36 mi (17:06 / mi) +20m 14:37 / mi
ahr:144 max:163 shoes: Speedcross 5
Cool down, from the Allen Trail back towards my lakeshore spot. Louise caught up at that point, and joined me, but when we got to the top of the stairs, we saw a fisherman at the spot, so continued my cool down back in the other direction, and then we walked to the spot with the boulder and bench, and hung out there for a spell.
The fisherman eventually showed up there. We then walked along the lakeside trail back to the usual spot. First - and probably last - time on that segment.
The fisherman eventually showed up there. We then walked along the lakeside trail back to the usual spot. First - and probably last - time on that segment.
Tuesday Jun 9, 2020 #
12 PM
Leg strengthening 20:00 [4]
Pushed it on the glute exercises. 3x1 min each leg, clamshells and fire hydrants.
Clam shells felt pretty easy - amazing how much I've improved over the last month. The fire hydrants felt easy at first, but then I discovered that if I move my knee forward, they're a lot more difficult, so it turned into a tough session.
[Leg strengthening]
Clam shells felt pretty easy - amazing how much I've improved over the last month. The fire hydrants felt easy at first, but then I discovered that if I move my knee forward, they're a lot more difficult, so it turned into a tough session.
[Leg strengthening]
5 PM
Physical therapy 5:00 [3]
Airplane (on bosu) for my shoulder. 3 x 1 min.
Still lots of pain in my upper arm due to the shoulder.
[Physical therapy]
Still lots of pain in my upper arm due to the shoulder.
[Physical therapy]
Monday Jun 8, 2020 #
9 AM
Running (Easy distance) 28:04 [3] 2.63 mi (10:40 / mi) +171m 8:53 / mi
ahr:133 max:157
Phoenix Lake. For most of last week, though I might go out to Briones today because the forecast was for a cool morning. But last night it was clear I didn't have the energy for that journey. And this morning, I felt extremely vexed figuring out what I should run, and once I got out there, I realized why: I just had nothing. Didn't time myself going up from Natalie Green to the dam, walking a bit three times. Had decided to run towards the Allen Trail first, something I'd never done, just for a change of pace. As I got near the Allen Trail, it became apparent that it was going to be difficult to finish this run w/out a piddle break, so I hoped on the Allen Trail (had only been there a couple of times before) and went as far as the wooden bridge (which I'd forgotten about), relieved myself, and headed back.
My split from the dam to where the trail around the lake, 506, was almost half a minute faster than I'd ever done in that direction, which is all due to being thoroughly warmed up and not having just run up the hill from Natalia Green.
When I got to Phoenix Junction, thought I'd just run a minute up Fish Grade for something different, but as soon as it started going up it was very clear my legs didn't want to do that, so just turned around.
Finished at the Ross Trail on the S side of the dam.
[Easy distance]
My split from the dam to where the trail around the lake, 506, was almost half a minute faster than I'd ever done in that direction, which is all due to being thoroughly warmed up and not having just run up the hill from Natalia Green.
When I got to Phoenix Junction, thought I'd just run a minute up Fish Grade for something different, but as soon as it started going up it was very clear my legs didn't want to do that, so just turned around.
Finished at the Ross Trail on the S side of the dam.
[Easy distance]
Running warm up/down 6:01 [2] 0.44 mi (13:41 / mi) +33m 11:06 / mi
ahr:131 max:154 shoes: Speedcross 5
Cool down on the S part of the lake road (Bill Williams Rd).
Sunday Jun 7, 2020 #
Note
(rest day)
Legs pretty tired from yesterday.
Saturday Jun 6, 2020 #
7 AM
Running (Easy distance w/hills) 1:05:57 [3] 6.4 mi (10:18 / mi) +150m 9:36 / mi
ahr:141 max:169 shoes: Speedcross 5
Phoenix Lake. Parked in Natalie Green. First time parking there for a run since it opened earlier this week. So nice! Lot wasn't even half full when I got there at 7:10.
Climb stat according to gps was 482m, way too high. I changed that to 150m. Also changed the gps distance of 6.15 to 6.4.
Did a ~ I minute warm up through the picnic area before starting the run. Took it easy on the road up, even walked for 20 secs at one of the steepest parts.
Really didn't know what I was going to run (hadn't thought in detail about what it meant to be starting in Natalie Green and so not having to run the mile from Glenwood and Bolinas), so it evolved as I went along, trying to run easily, feeling pretty good. Got up to Five Corners seemingly quickly (was thinking about number theory), so decided to go all the way on Concrete Pipe N out to Fairfax-Bolinas Road, something I'd never done. That was fun. On the way back, knowing it was all down hill from Five Corners to the dam, figured I'd pick up the pace from the Taylor Trail to Five Corners and just use the rest as a cool down. I did the pick up, and it felt good, but probably wasn't such a great idea on this long a run (it left me really tired later). And then coming down Shaver, I was running easily, but much too fast (also saw L and Robin, who were walking up). Started to feel really weary once I got on the flats past Phoenix Junction, but wanted to GPS watch to read at least 6, so hung in there until I reached the wooden power shed.
Time from Natalie Green to Five Corners was identical to the only other time I've done that, though this time I was much slower to Phoenix Junction and much faster going up Shaver.
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.
Phoenix Lake usual start -- 402
----------------------------------- (604)
Wooden power box -------------------- 6557
----------------------------------------------- (151)
Yolanda ----------------------------------- 6406
----------------------------------------------- (141)
Jct with trail around lake -- 1006 ---- 6225
----------------------------------- (128) ---- (125)
Phoenix Junction ----------- 1134 ---- 6100
----------------------------------- (519) --- (345)
Hidden Meadow Trail ------ 1653 --- 5715
----------------------------------- (247) --- (149)
Pipe under road bend ------ 1940 --- 5526
----------------------------------- (405) --- (239)
Concrete Pipe Rd S ------- 2344 ---- 5247
----------------------------------- (146) --- (119)
Five Corners ----------------- 2530 --- 5128
(on Concrete Pipe Rd N)-- (252) --- (252)
Trail on right w/boulder ---- 2822 --- 4836
----------------------------------- (408) --- (337)
Taylor Trail -------------------- 3230 --- 4459
----------------------------------- (621) --- (608)
Gate before road ----------------- 3851
[Easy distance w/hills]
Climb stat according to gps was 482m, way too high. I changed that to 150m. Also changed the gps distance of 6.15 to 6.4.
Did a ~ I minute warm up through the picnic area before starting the run. Took it easy on the road up, even walked for 20 secs at one of the steepest parts.
Really didn't know what I was going to run (hadn't thought in detail about what it meant to be starting in Natalie Green and so not having to run the mile from Glenwood and Bolinas), so it evolved as I went along, trying to run easily, feeling pretty good. Got up to Five Corners seemingly quickly (was thinking about number theory), so decided to go all the way on Concrete Pipe N out to Fairfax-Bolinas Road, something I'd never done. That was fun. On the way back, knowing it was all down hill from Five Corners to the dam, figured I'd pick up the pace from the Taylor Trail to Five Corners and just use the rest as a cool down. I did the pick up, and it felt good, but probably wasn't such a great idea on this long a run (it left me really tired later). And then coming down Shaver, I was running easily, but much too fast (also saw L and Robin, who were walking up). Started to feel really weary once I got on the flats past Phoenix Junction, but wanted to GPS watch to read at least 6, so hung in there until I reached the wooden power shed.
Time from Natalie Green to Five Corners was identical to the only other time I've done that, though this time I was much slower to Phoenix Junction and much faster going up Shaver.
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.
Phoenix Lake usual start -- 402
----------------------------------- (604)
Wooden power box -------------------- 6557
----------------------------------------------- (151)
Yolanda ----------------------------------- 6406
----------------------------------------------- (141)
Jct with trail around lake -- 1006 ---- 6225
----------------------------------- (128) ---- (125)
Phoenix Junction ----------- 1134 ---- 6100
----------------------------------- (519) --- (345)
Hidden Meadow Trail ------ 1653 --- 5715
----------------------------------- (247) --- (149)
Pipe under road bend ------ 1940 --- 5526
----------------------------------- (405) --- (239)
Concrete Pipe Rd S ------- 2344 ---- 5247
----------------------------------- (146) --- (119)
Five Corners ----------------- 2530 --- 5128
(on Concrete Pipe Rd N)-- (252) --- (252)
Trail on right w/boulder ---- 2822 --- 4836
----------------------------------- (408) --- (337)
Taylor Trail -------------------- 3230 --- 4459
----------------------------------- (621) --- (608)
Gate before road ----------------- 3851
[Easy distance w/hills]
Running 5:18 [2] 0.34 mi (15:36 / mi) +24m 12:49 / mi
ahr:130 max:150 shoes: Speedcross 5
Cool down, pretty slowly.
Walking 10:12 [2] 0.45 mi (22:40 / mi) +10m 21:09 / mi
ahr:85 max:96 shoes: Speedcross 5
Walk from lakeshore spot back to the car at Natalie Green. So nice to not have to go out to the country club and then over Glenwood!
Thursday Jun 4, 2020 #
7 AM
Running (Easy distance) 26:31 [3] 2.01 mi (13:11 / mi) +82m 11:42 / mi
ahr:139 max:163 shoes: Salomon Spikecross 5 GTX
Lake Lagunitas. Started at the parking lot, slowly up the east fire road, then around the lake, with a side excursion: stayed on Lake View Rd for a couple of minutes after what would normally be the first turn so I could get to the lovely meadow at the base of Pilot Knob that I saw for the first time when we hiked past it last Sunday. Ran through the meadow for a few minutes; it was fun to be off trail, and though I was cautious with my knee, it held up well, and encouraged me to go ahead to run a bit on the Bon Tempe map. Then continued around Lake Lagunitas so I could get some running in in case running in terrain didn't work out. Started getting warm, though, and I started wishing I'd just headed straight back to Bon Tempe.
[Orienteering Forest running]
[Easy distance]
[Orienteering Forest running]
[Easy distance]
Running warm up/down 3:49 [2] 0.19 mi (20:04 / mi)
ahr:123 max:133 shoes: Speedcross 5
Jog down to the parking lot and then even more slowly to the little hill N of the parking lot where I intended to start some orienteering practice.
Orienteering 20:27 [3] *** 1.01 mi (20:15 / mi) +62m 17:00 / mi
ahr:142 max:167 shoes: Salomon Spikecross 5 GTX
Bon Tempe. First time running with a map in over three months. Very cautious due to my knee. Picked out ten "controls" as I went along. Vegetation is not very accurate, especially distinct trees. Felt good (emotionally) to be navigating in terrain.
[Orienteering practice]
[Orienteering practice]
Running warm up/down 8:39 [2] 0.39 mi (22:10 / mi)
ahr:119 max:130 shoes: Speedcross 5
Cool down, including checking out some very distinct standing dead trees that don't appear on the map.
Wednesday Jun 3, 2020 #
8 AM
Note
(rest day)
Drove with L to Natalie Green parking (first time in months). She went for a run, I hung out at the view spot. About a mile of walking all together.
12 PM
Leg strengthening 45:00 [4]
Started with 4 leg strengthening exercises, 8 reps each (each leg for the middle two): kettle bell squats (15 lbs), one-legged squats, step ups, sideways walk with Thera-ring.
Did the balance and weights exercises I didn't do this morning.
Glutes: I min each leg, 3 sets: Clam shells, fire hydrant (didn't do the latter until 5pm).
[Leg strengthening]
Did the balance and weights exercises I didn't do this morning.
Glutes: I min each leg, 3 sets: Clam shells, fire hydrant (didn't do the latter until 5pm).
[Leg strengthening]
Tuesday Jun 2, 2020 #
7 AM
Running (Easy distance plus) 45:03 [3] 4.24 mi (10:37 / mi) +243m 9:01 / mi
ahr:154 max:183 shoes: Speedcross 5
Phoenix Lake. Intended to have an easy day, but got knocked off by several interruptions, plus my mind was on the number theory work I've been doing, so at some points of the run, I just ran hard to get my mind off everything else, turning it into a speed workout. Close to the fastest ever split on the way back from Phoenix Junction to the dam. Slowed quite a bit across the dam and up the little, only 203 a the first reentrant, but then pushed it and I believe the final split of 425 was the fastest ever.
As I entered the park, saw that the gate for cars was open, and thought that that was very curious. And when I got to the parking lot, was shocked to see more than a dozen cars parked (and several spots open) - apparently the park is open for cars, and we didn't know. This is great news, but at that moment I was mostly annoyed that I'd just run this mile through the streets when I didn't have to.
Almost all of this run is on fire roads, the exception being the 0.2 miles each way on the Hidden Meadow Trail. I take a bit of a chance running on that single track because it's so enjoyable and in most places there is ample opportunity to leave the trail if I encounter anyone else (social distancing). As it happens, I've never encountered anyone, but today, I did, in BOTH directions. The loop backs are apparent in the gps splits and track. I've subtracted them from the splits here to keep today comparable to other days.
FR 235 climb figure is much too high.
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.
Bolinas and Glenwood ----- start
----------------------------------- (612)
country club ------------------- 612
----------------------------------- (410)
bridge by NC Green -------- 1022
----------------------------------- (348)
Phoenix Lake ---------------- 1410 ---- 3919
----------------------------------- (534) ---- (433)
Jct with trail around lake -- 1944 ---- 3446
----------------------------------- (120) ---- (113)
Phoenix Junction ----------- 2104 ---- 3333
----------------------------------- (505) --- (347)
Hidden Meadow Trail ------ 2609 --- 2946
----------------------------------- (151) --- (146)
Second bridge -------------------- 2800
Continuing clockwise around lake...
425 --- Allen Trail
Really strong finish put me 4 seconds ahead of the Distance run of May 12.
loop backs: 120
also a 33 sec piddle break before Phoenix junction, which I subtracted.
old 2.75 mi in 2518
[Easy distance plus]
As I entered the park, saw that the gate for cars was open, and thought that that was very curious. And when I got to the parking lot, was shocked to see more than a dozen cars parked (and several spots open) - apparently the park is open for cars, and we didn't know. This is great news, but at that moment I was mostly annoyed that I'd just run this mile through the streets when I didn't have to.
Almost all of this run is on fire roads, the exception being the 0.2 miles each way on the Hidden Meadow Trail. I take a bit of a chance running on that single track because it's so enjoyable and in most places there is ample opportunity to leave the trail if I encounter anyone else (social distancing). As it happens, I've never encountered anyone, but today, I did, in BOTH directions. The loop backs are apparent in the gps splits and track. I've subtracted them from the splits here to keep today comparable to other days.
FR 235 climb figure is much too high.
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.
Bolinas and Glenwood ----- start
----------------------------------- (612)
country club ------------------- 612
----------------------------------- (410)
bridge by NC Green -------- 1022
----------------------------------- (348)
Phoenix Lake ---------------- 1410 ---- 3919
----------------------------------- (534) ---- (433)
Jct with trail around lake -- 1944 ---- 3446
----------------------------------- (120) ---- (113)
Phoenix Junction ----------- 2104 ---- 3333
----------------------------------- (505) --- (347)
Hidden Meadow Trail ------ 2609 --- 2946
----------------------------------- (151) --- (146)
Second bridge -------------------- 2800
Continuing clockwise around lake...
425 --- Allen Trail
Really strong finish put me 4 seconds ahead of the Distance run of May 12.
loop backs: 120
also a 33 sec piddle break before Phoenix junction, which I subtracted.
old 2.75 mi in 2518
[Easy distance plus]
Running warm up/down 6:03 [2] 0.36 mi (16:49 / mi) +18m 14:36 / mi
ahr:155 max:168 shoes: Speedcross 5
More recovery jog the cool down. That was a pretty hard last mile on my run.
Running warm up/down 12:05 [2] 0.89 mi (13:35 / mi)
ahr:155 max:167 shoes: Speedcross 5
After about 25 mins at my lakeshore spot, including some stretching, jogged from the N end of the dam to the bottom of the hill on Glenwood. Pretty beat.
701 gate
140 country club
701 gate
140 country club
Monday Jun 1, 2020 #
12 PM
Leg strengthening 55:00 [4]
Started with a walk down the block.
Did short sets of kettle bell squats, one-leg squats, step ups, walking sideways with theraring. Last time I tried these, my knee wouldn't let me do the middle two, but I could do them today.
Bulk of the time on glutes: 3 sets each leg, 55 sec holds: Clam shells, fire hydrant.
Rotator cuff exercises: 3 x 1 min Superman, 2x12 low pulls
[Leg strengthening]
Did short sets of kettle bell squats, one-leg squats, step ups, walking sideways with theraring. Last time I tried these, my knee wouldn't let me do the middle two, but I could do them today.
Bulk of the time on glutes: 3 sets each leg, 55 sec holds: Clam shells, fire hydrant.
Rotator cuff exercises: 3 x 1 min Superman, 2x12 low pulls
[Leg strengthening]