Training Log Archive: DWildfogelIn the 31 days ending Jan 31, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||
Tuesday Jan 31, 2012 #
Note
(rest day)
Wanted to do my strength exercises today (esp after missing them on Sunday), but there was never any time.
Monday Jan 30, 2012 #
11 AM
Running (Easy distance) 58:09 [3] 5.66 mi (10:16 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline to Black and back:
----------------132(1116)1248(435)1723(703)2427(623)3050
5809(113)5656(1058)4559(352)4206(523)3644(554)
Pretty nice day, temp near 60, no wind. Every split on this run surprised me. Kept thinking I'm going too fast, better ease off, but the fast splits kept coming. Nice feeling! This was nearly 4 mins faster than last time I ran this (Nov) and probably two mins faster than I should be running it, but it felt good. (Later, I was pretty fatigued.)
----------------132(1116)1248(435)1723(703)2427(623)3050
5809(113)5656(1058)4559(352)4206(523)3644(554)
Pretty nice day, temp near 60, no wind. Every split on this run surprised me. Kept thinking I'm going too fast, better ease off, but the fast splits kept coming. Nice feeling! This was nearly 4 mins faster than last time I ran this (Nov) and probably two mins faster than I should be running it, but it felt good. (Later, I was pretty fatigued.)
Sunday Jan 29, 2012 #
9 AM
Walking 1:27:00 [2] 4.0 mi (21:45 / mi) +170m 19:13 / mi
shoes: Jan10 2 Gel Kayano 11
Armstong Redwoods. Hiked up the Eastridge Trail, eventually looping around to the road that goes out to the campground, then back through the redwood forest. (Distance is a guess.) Lovely walk, with some tough uphills. 38 degrees when we started off, but considerably warmer on the ridge.
Saturday Jan 28, 2012 #
11 AM
Running (Easy distance) 34:20 [3] 3.6 mi (9:32 / mi)
shoes: Jan10 2 Gel Kayano 11
Bodega Head. Run mostly on the wheel-chair accessible path, first counterclockwise, then back clockwise. On the way back, detoured up to the path to the highest cliff. (Distance is a guess.) First 10 mins felt really slow, but then I loosened up and felt pretty good. Gorgeous day. Lots of people out whale watching (I saw a water spout in the distance.)
This was altogether a great vacation day. After the run, we ate fresh crab at the Tides Wharf right on Bodega Bay, then had dessert at our favorite bakery in Freestone. A bit later, we drove out to Goat Rock Beach and sat watching a beautiful sunset.
This was altogether a great vacation day. After the run, we ate fresh crab at the Tides Wharf right on Bodega Bay, then had dessert at our favorite bakery in Freestone. A bit later, we drove out to Goat Rock Beach and sat watching a beautiful sunset.
Friday Jan 27, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
8 AM
Strength exercises 20:00 [4]
Core, weights, heel.
Thursday Jan 26, 2012 #
7 AM
Running (Easy distance) 41:51 [3] 4.0 mi (10:28 / mi)
shoes: Jan10 2 Gel Kayano 11
Front-of-house, 7 loops: 634, 608, 604, 558, 556, 545, 525. Finally succeeded in keeping the pace slow enough for an Easy (in the sense of Daniels) run, though I probably picked it up a bit too much on the last loop. Foggy, but a bit warmer than it's been. Again, heating my Achilles immediately before running really helped (noticeable contrast to Tues when I ran at the lake and so couldn't apply heat immediately beforehand).
This run is a good indication of where I am conditioning-wise. Let's see if in two months I can run with the same effort but have it be 2 mins faster.
Got out so early because I'm driving up to spend the day with George today.
This run is a good indication of where I am conditioning-wise. Let's see if in two months I can run with the same effort but have it be 2 mins faster.
Got out so early because I'm driving up to spend the day with George today.
Wednesday Jan 25, 2012 #
12 PM
Strength exercises 50:00 [4]
Theraband, weights, core, back, and hip exercises. Getting close to where I was in December, before heading to Europe.
Tuesday Jan 24, 2012 #
12 PM
Running (Easy distance) 56:15 [3] 5.64 mi (9:58 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Ran to the end of the lake and back (4.0 miles in 3937), with loop-backs every half mile (totaling 16:39, which I figure amounts to 1.64 miles) in order to stay near Louise (who is doing remarkably well after her varicose vein surgery this past past Friday) who was walking (with a little jogging). Intended to go more slowly than I did; legs quite tired later.
Splits for the "usual" 4 miles:
507 (536) 1043 (455) 1538 (437)
2015
3937 (444) 3453 (546) 2907 (420) 2447 (432)
Note: Finally took a look at the BAOC schedule. Yeesh, what happened? There are virtually no meets. Guess I'm going to have start thinking about doing some orienteering practice on my own.
Splits for the "usual" 4 miles:
507 (536) 1043 (455) 1538 (437)
2015
3937 (444) 3453 (546) 2907 (420) 2447 (432)
Note: Finally took a look at the BAOC schedule. Yeesh, what happened? There are virtually no meets. Guess I'm going to have start thinking about doing some orienteering practice on my own.
Monday Jan 23, 2012 #
4 PM
Walking 51:00 [2] 3.0 mi (17:00 / mi)
shoes: Jan10 2 Gel Kayano 11
(Distance approximate) Walk on Skyline with Louise. Walk fast but don't push that hard. Included three big hills, so we did get at least some decent exercise.
Sunday Jan 22, 2012 #
11 AM
Strength exercises 40:00 [4]
Didn't feel well when I got up this morning, but felt better by 11am and had a good session: core, hips, theraband, weights, heel.
Saturday Jan 21, 2012 #
11 AM
Running (Easy distance) 50:22 [3] 5.13 mi (9:49 / mi)
shoes: Jan10 2 Gel Kayano 11
Front-of-house, 9 loops: 621, 557, 545, 540, 528, 526, 522, 511, 510. After a considerable amount of rain, though it didn't rain while I ran. Took it easy at the outset, and was surprised how fast I was going. By seven laps (4.0 miles in 40:00) I felt that I could mount a kick but thought it was better not to. Nevertheless, the next lap was pretty fast and wore me out a bit, making the last map more of a struggle than I intended. Last 4 miles in 3804, which is way better than I expected.
Friday Jan 20, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
3 PM
Strength exercises 40:00 [4]
Good session. Theraband, weights, hips, heel, core.
Did my exercises while Louise walked around the house, following doctor's orders after her varicose-vein surgery this morning.
Did my exercises while Louise walked around the house, following doctor's orders after her varicose-vein surgery this morning.
Thursday Jan 19, 2012 #
7 AM
Running (Threshold) 32:34 [3] 3.43 mi (9:30 / mi)
shoes: Jan10 2 Gel Kayano 11
(7:30 am, actually.) Front-of-house, 6 loops: 607, 540, 527, 523, 507, 450. Very similar to Tuesday. Wasn't feeling as spry in the beginning, but had more confidence at the end and so went even faster. Again, went fast partly because I didn't have much time and partly because my Achilles (to which I applied a heating pad immediately prior to running) felt decent. Nice to run this fast, but I better go back to slower and longer runs for a while: definitely feeling sore legs and hips from this pace.
Pretty much over my cold, so took myself off the sick list.
With my current conditioning, this run was fast enough to bring me to the edge of oxygen debt for the last ten or twelve minutes, so I classified it as a "threshold" run (using Coach J.Daniel's terminology).
Pretty much over my cold, so took myself off the sick list.
With my current conditioning, this run was fast enough to bring me to the edge of oxygen debt for the last ten or twelve minutes, so I classified it as a "threshold" run (using Coach J.Daniel's terminology).
Wednesday Jan 18, 2012 #
Note
(rest day)
Well, a non-exercise (except for the usual morning stretching and calisthenics) day, anyway - not really restful, as I went to the dentist and then did a whole bunch of errands. Could use a day of relaxation, but don't think one is coming for a while yet.
Tuesday Jan 17, 2012 #
7 AM
Strength exercises 20:00 [4]
Good session, nearly back to pre-trip levels. Weights, theraband, core. (Tweaked my right triceps a bit on the last set of my next to last exercise - pull downs), so didn't do presses, but did them later, after I ran.)
11 AM
Running (Distance) 32:29 [3] 3.43 mi (9:28 / mi)
(sick) shoes: Jan10 2 Gel Kayano 11
Front of house, 6 loops: 558, 533, 526, 521, 512, 459. Sunny and cold (mid-30's). Wore leggings, so felt cozy. Surprisingly, my legs felt good, my Achilles wasn't bad (put heating pad on it for 5 minutes immediately before going out) and my cold wasn't too bad, so got going quickly and decided to keep pushing it a little. Thought it would be a couple more weeks before I could run anything like this.
Monday Jan 16, 2012 #
4 PM
Walking (Fast walking) 1:08:00 [3] 4.0 mi (17:00 / mi)
(sick) shoes: Jan10 2 Gel Kayano 11
Louise and I walked fast down Skyline to Bear Creek, and then I really pushed it coming back up the hill. Actually had to ease off just a bit as we headed towards Gist; turned around a bit before Four Winds because it was getting late and we were getting tired. Still feeling my mild cold, too.
Walked instead of running because Louise's calf was bothering her. Figured it's good for my Achilles to walk instead of running once in a while anyway.
This morning, we woke up to no heat - on the first day this season when the temperature dipped below freezing. We got the heater guys out after a couple of hours, but he eventually figured out that the problem was the regulator on the propane tank, so we had to wait a couple more hours for those guys to come out - explaining why we got out so late for our exercise.
Walked instead of running because Louise's calf was bothering her. Figured it's good for my Achilles to walk instead of running once in a while anyway.
This morning, we woke up to no heat - on the first day this season when the temperature dipped below freezing. We got the heater guys out after a couple of hours, but he eventually figured out that the problem was the regulator on the propane tank, so we had to wait a couple more hours for those guys to come out - explaining why we got out so late for our exercise.
Sunday Jan 15, 2012 #
11 AM
Strength exercises 15:00 [4]
Weights, theraband, core. Pushed more than last time; getting close to back to normal.
Saturday Jan 14, 2012 #
10 AM
Running (Easy distance) 40:10 [3] 3.8 mi (10:34 / mi)
(sick) shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. First time since the robbery. Still rather disconcerting. We left the car unlocked and empty, with The Club on the steering wheel. Anyway, I ran while Louise walked. With all the loop-backs, I can only estimate the distance. My Achilles was pretty sore; I pretty much limped the entire time. Still not over my cold.
Walking 20:00 [2] 1.25 mi (16:00 / mi)
shoes: Jan10 2 Gel Kayano 11
Warm up and cool down. Walked (with a little jogging) with Louise for the first half mile (7:39) before I started my run. On the way back, once I was done running, jogged for 6 minutes and then walked another 6 minutes to get to the end of the trail.
Friday Jan 13, 2012 #
Stretching 1:50:00 [1]
The usual weekly accumulation of morning stretching.
7 AM
Strength exercises 10:00 [3]
Weights. Two sets of each exercise instead of three, 2/3 the wieght, and about 2/3 the reps, but little rest. Working my way back slowly.
Thursday Jan 12, 2012 #
7 AM
Running (Easy distance) 21:33 [3] 2.0 mi (10:46 / mi)
shoes: Jan10 2 Gel Kayano 11
Front-of-house: 633, 614, 602, 2.44 (half-lap). Legs felt pretty heavy, and didn't have much time, but since it looks like it will be difficult to find time to run tomorrow, wanted to get something in today. The good news is that the ibuprofen I took yesterday (after not having taken any for weeks) really helped my Achilles; this was the best it's felt in weeks.
Wednesday Jan 11, 2012 #
12 PM
Walking 1:19:00 [2] 4.7 mi (16:48 / mi)
(sick) shoes: Jan10 2 Gel Kayano 11
Long Ridge OSP, with Louise. Park at Grizzly Flats rather than at our usual spot near "Stonehenge". This is the first time we dared park the car somewhere in the mountains since the robbery. Our strategy was to leave the car unlocked with one window slightly open; also empty, of course, and with The Club on the steering wheel. We tried to put it out of our minds while we walked, but it certainly was a relief to find the car there and unharmed when we got back.
Gorgeous day, and we really enjoyed the ocean views on the hike. Did the loop clockwise, but at the end took the cut off towards the Peters Creek trail, which turns out to be a much nicer way to get down from the ridge (and just a drop longer, too). Didn't push hard as we were both feeling jet lagged and sore-legged (from running yesterday). In addition, I've got a bit of a sore throat. Nevertheless, it was lovely to get out there.
Gorgeous day, and we really enjoyed the ocean views on the hike. Did the loop clockwise, but at the end took the cut off towards the Peters Creek trail, which turns out to be a much nicer way to get down from the ridge (and just a drop longer, too). Didn't push hard as we were both feeling jet lagged and sore-legged (from running yesterday). In addition, I've got a bit of a sore throat. Nevertheless, it was lovely to get out there.
Tuesday Jan 10, 2012 #
7 AM
Running (Easy distance) 30:07 [3] 2.85 mi (10:34 / mi)
shoes: Jan10 2 Gel Kayano 11
Despite having been up for 24 hours yesterday, didn't sleep much last night - jet lag is in full force! Nevertheless, thought an easy run would do me good (gotta start somewhere). Did 5 front-of-house loops: 627, 605, 559, 553, 544. Legs felt decent, breathing felt a bit labored. A little chilly out, but still warmer than even southern Italy was.
Strength exercises 15:00 [3]
A little bit of each of the exercises: theraband, weights, core (actually a full set of these, as I managed to do them throughout our European vacation).
Sunday Jan 1, 2012 #
8 AM
Running (Easy distance) 15:57 [3] 1.7 mi (9:23 / mi)
shoes: Jan10 2 Gel Kayano 11
After watching fireworks over the Colosseum to ring in the new year, got only a few hours sleep but decided at least a short run was in order. Had scoped out a nearby 200m long plot of grass yesterday, and planned to run around there today. However, when I got there, the gate was locked. Spotted a small patch of grass around a fountain across the street, and though it was less than 50m in circumference, ran around there for about 13 minutes, at what felt like a pretty decent clip. Better than nothing!
Walking 3:00:00 [2] 8.0 mi (22:30 / mi)
Another day of lots of walking. Louise didn't feel well and went back to the hotel after we toured the Colosseum. Rachel and I then spent an hour and a half trying to find out how to enter the Forum or the Vittoriano, only to conclude eventually that they were both closed for New Years Day. At least entry to the Colosseum was free for the holiday.