Training Log Archive: DWildfogelIn the 31 days ending Jan 31, 2013:
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| 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 | We | Th | |||||||||||||||||||||||||||||||||
Thursday Jan 31, 2013 #
11 AM
Running (Easy distance) 49:20 [3] 5.14 mi (9:36 / mi)
shoes: Kayano 19's
Front of house. Warmer out than I thought (low 50's). Worried about the buttock pain I felt yesterday. Could feel it a little through the first 6+ laps, but not really an issue. Then with half a lap to go, it felt like it gave way again. I had too slow down dramatically, but was able to finish without much pain at the slower speed. Guess I'd gotten going too fast on the first half of that last lap, because even with the big slowdown, the last lap was essentially as fast as the previous one.
9 loops: 607, 543, 530, 529, 528, 520, 515, 513, 514
First 4 miles in 38:52; last 4 in 37:29.
Not much slower than Jan 23, but longer and a bit easier.
9 loops: 607, 543, 530, 529, 528, 520, 515, 513, 514
First 4 miles in 38:52; last 4 in 37:29.
Not much slower than Jan 23, but longer and a bit easier.
Running 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Kayano 19's
Cool down
Wednesday Jan 30, 2013 #
Note
With Rex's help, put on an orienteering event (a street scramble) in Foster City for my manager's work group, 32 people in all. Gorgeous day, they all seemed to love it, very successful!
Walking across the park at one point, the inside of my left buttock "gave way": I could hardly move my leg forward. After about 10 minutes, it mostly went away, but I could still feel it the rest of the day. Will anti-wonders never cease?!?
Walking across the park at one point, the inside of my left buttock "gave way": I could hardly move my leg forward. After about 10 minutes, it mostly went away, but I could still feel it the rest of the day. Will anti-wonders never cease?!?
Tuesday Jan 29, 2013 #
12 PM
Running (Distance) 54:26 [3] 5.66 mi (9:37 / mi)
shoes: Kayano XVIII
Skyline, to Black and back. Sunny and chilly (45). Legs didn't feel particularly good before I started, but by 50m after the start I had a feeling this was going to be a good run. Had thought about running 6.66 today, but didn't have the time for that, so decided on a fast-ish 5.66. Sort of recklessly kept pushing the pace, though keeping it to controlled breathing (which I had to start within the first mile rather than in the last third of the run). With a mile to go, going up the big hill to Four Winds took its toll, and I had to ease off a bit the rest of the way. Very strong overall. Motivated in part by the stress I'm feeling over putting on an orienteering event for my Oracle group tomorrow and another for BAOC on Feb 17.
++++++++++++++++++ | -------- (1051) ------- |
----------------133(1051)1224(425)1649(626)2315(559)2914
5426(107)5319(1022)4258(329)3928(458)3430(516)
++++++++++++++++++ | --------- (828) ------- |
Fastest time for this run since 5-25-08's 53:04; almost a minute faster than the fast 9-12-12 run with Rachel.
++++++++++++++++++ | -------- (1051) ------- |
----------------133(1051)1224(425)1649(626)2315(559)2914
5426(107)5319(1022)4258(329)3928(458)3430(516)
++++++++++++++++++ | --------- (828) ------- |
Fastest time for this run since 5-25-08's 53:04; almost a minute faster than the fast 9-12-12 run with Rachel.
Running 7:00 [2] 0.45 mi (15:34 / mi)
shoes: Kayano XVIII
Short warm up; cool down
Monday Jan 28, 2013 #
12 PM
Running (Easy distance) 22:00 [3] 2.0 mi (11:00 / mi)
shoes: Kayano 19's
Front of house: Sunny but chilly. Really should've taken the day off from running, but felt like being outside, a bit in the sun, despite the chill. So, took it even easier than yesterday.
3.5 laps: 638, 622, 610, 250
For reference, the first half of the last full lap was 253 (the second half of my loop has more uphill than the first half).
3.5 laps: 638, 622, 610, 250
For reference, the first half of the last full lap was 253 (the second half of my loop has more uphill than the first half).
Running warm up/down 4:00 [3] 0.25 mi (16:01 / mi)
shoes: Kayano 19's
Cool down
Sunday Jan 27, 2013 #
12 PM
Running 41:37 [3] 4.0 mi (10:24 / mi)
shoes: Kayano 19's
Front of house. Low 40's, sunny, but feels quite chilly.
629, 607, 559, 554, 543, 540, 545
Legs still pretty tired from Fri, didn't think I was going to run today. But felt like getting out, so planned to take it very easy, and run only 2 or 3 miles if need be, but it did feel easy so I completed 4 miles.
629, 607, 559, 554, 543, 540, 545
Legs still pretty tired from Fri, didn't think I was going to run today. But felt like getting out, so planned to take it very easy, and run only 2 or 3 miles if need be, but it did feel easy so I completed 4 miles.
Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Kayano 19's
Cool down
Strength exercises 40:00 [4]
(injured)
Right after running: pilates mat (about 3/4 of the usual, but substituting thigh adductors for "toe tappers" [aka "dead bug"]) interleaved with theraband.
Had to keep my head up while lying on the roller in order to avoid vertigo.
Had to keep my head up while lying on the roller in order to avoid vertigo.
4 PM
Strength exercises 20:00 [4]
Weights
Saturday Jan 26, 2013 #
Note
(rest day)
Legs pretty tired from running the hills of Joe Grant yesterday. It was kind of like interval training: since I stopped for a while at each control, I was able to run hard between them.
When I woke up this morning, turned over and got dizzy. Hope it won't be another long bout of BPV.
When I woke up this morning, turned over and got dizzy. Hope it won't be another long bout of BPV.
Friday Jan 25, 2013 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
2 PM
Orienteering (Course setting) 1:30:00 [3] **** 7.0 km (12:51 / km) +235m 11:01 / km
shoes: Salomon Speedcross 3
Spent about 3 hours at Joe Grant scouting control locations and hanging streamers for the (possible) Feb 17 event. Figure I was running half the time, streamering and/or thinking the other half. As sundown approached, I had to decide whether to go for the last 5 controls, meaning I wouldn't have to come back another time, but that meant significant climb and distance. Went for it, ran hard, and it was a success. The terrain out there is terrific right now: soft ground, no undergrowth, no thorns. It was really a pleasure running there.
Took Louise to the airport this morning so she could fly to Boston, where Rachel is interviewing at Harvard for their neuroscience grad school program. Louise's Passat is now officially dead; the repair place bought it from us for a pittance. Things will be a little rough until we get a new car. We'd like something "green", American made if possible, but it seems like the Japanese cars are the only ones that don't cost an arm and a leg for maintenance. Gonna be a challenge.
Took Louise to the airport this morning so she could fly to Boston, where Rachel is interviewing at Harvard for their neuroscience grad school program. Louise's Passat is now officially dead; the repair place bought it from us for a pittance. Things will be a little rough until we get a new car. We'd like something "green", American made if possible, but it seems like the Japanese cars are the only ones that don't cost an arm and a leg for maintenance. Gonna be a challenge.
Thursday Jan 24, 2013 #
2 PM
Strength exercises 1:15:00 [4]
Pilates mat interleaved with theraband; hips, thigh adductors, weights (actually did the weight exercises a few hours later).
Wednesday Jan 23, 2013 #
2 PM
Running (Easy distance) 42:59 [3] 4.57 mi (9:24 / mi)
shoes: Kayano XVIII
Front of house: 559, 532, 531, 521, 522, 510, 505, 459
First 4 miles in 38:00; last 4 in 37:00.
Overcast, but earlier light rain stopped. Temp around 50. Felt good, despite having come back from a 2 hour dentist appt. Wanted it to be easy, and the first 6 laps were, but I had to push a little over the last 2 laps (though well short of oxygen debt). Last two miles were at 9:00 pace; 9:15 would have been fine.
First 4 miles in 38:00; last 4 in 37:00.
Overcast, but earlier light rain stopped. Temp around 50. Felt good, despite having come back from a 2 hour dentist appt. Wanted it to be easy, and the first 6 laps were, but I had to push a little over the last 2 laps (though well short of oxygen debt). Last two miles were at 9:00 pace; 9:15 would have been fine.
Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Kayano XVIII
Cool down
Tuesday Jan 22, 2013 #
10 AM
Strength exercises 50:00 [4]
Pilates mat exercises interleaved with theraband and hip exercises, followed by thigh adductor exercise (squezing rubber ball between knees while lyiing on styrofoam roller).
5 PM
Strength exercises 30:00 [4]
Weights. Lunges onto BOSU. Balance exercise on BOSU.
Monday Jan 21, 2013 #
4 PM
Orienteering race 17:48 [5] ** 2.6 km (6:51 / km) +25m 6:32 / km
spiked:9/10c shoes: Salomon Speedcross 3
Cuesta Park, Los Altos. Nice day starts to get chilly as sun goes down.
This was a training race put on by Rex. He was not able to complete the map on time, so we ran using an enhanced aerial photograph with a clue sheet facsimile scrawled in one corner. The park is flat overall but has lots of little ups and downs, a goodly number of trees and various man-made objects, so you can't see very far in any direction, making the orienteering reasonably interesting. It was a fun and worthwhile event.
Like almost everyone else, I lost a great deal of time at #2, which was on the opposite side of an uncrossable fence. The fact that the fence was uncrossable wasn't clear on the map, and with the clue sheet awfully hard to see, we all took the obvious route and got trapped. A few people climbed the fence; most went around to the W. I stupidly went around to the E and got trapped again before going around to the W, losing about 2:20 all told, a minute more than most people lost.
Otherwise, navigated very well and ran pretty hard. Only other time loss was on #6, the only leg where I pace counted. My count ran out early (it's possible that the scale that Rex told us - 1:2500 - wasn't accurate) so I stayed on my bearing but slowed down drastically while glacing behind every tree before spotting it 40m later. Only lost about :05.
This was a training race put on by Rex. He was not able to complete the map on time, so we ran using an enhanced aerial photograph with a clue sheet facsimile scrawled in one corner. The park is flat overall but has lots of little ups and downs, a goodly number of trees and various man-made objects, so you can't see very far in any direction, making the orienteering reasonably interesting. It was a fun and worthwhile event.
Like almost everyone else, I lost a great deal of time at #2, which was on the opposite side of an uncrossable fence. The fact that the fence was uncrossable wasn't clear on the map, and with the clue sheet awfully hard to see, we all took the obvious route and got trapped. A few people climbed the fence; most went around to the W. I stupidly went around to the E and got trapped again before going around to the W, losing about 2:20 all told, a minute more than most people lost.
Otherwise, navigated very well and ran pretty hard. Only other time loss was on #6, the only leg where I pace counted. My count ran out early (it's possible that the scale that Rex told us - 1:2500 - wasn't accurate) so I stayed on my bearing but slowed down drastically while glacing behind every tree before spotting it 40m later. Only lost about :05.
Running warm up/down 17:00 [2] 1.4 mi (12:09 / mi)
shoes: Salomon Speedcross 3
Brisk warm up: 1 mile in 11 minutes.
Cool down: 0.4 mi in 6:00.
Cool down: 0.4 mi in 6:00.
Sunday Jan 20, 2013 #
Note
(rest day)
Rest day, relaxing at our Russian River cabin while Louise recovers from a fall she took yesterday at the Wildflower Bakery.
Saturday Jan 19, 2013 #
10 AM
Running (Easy distance) 1:14:31 [3] 6.77 mi (11:00 / mi)
shoes: Kayano XVIII
Kortum Trail, Sonoma Coast State Beach. Absolutely gorgeous day; run in a t-shirt. Take it pretty easy, but get way ahead of Louise anyway; started feeling weary towards the end, so stopped running at the beginning of the last big hill.
Split at turnaround: 40:20
Split at turnaround: 40:20
Friday Jan 18, 2013 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
9 AM
Pilates 1:00:00 [4]
Norma's pilates class. Lots of work on hamstrings and gluts. Challenging workout.
Thursday Jan 17, 2013 #
10 AM
Running (Easy distance) 1:00:29 [3] 5.5 mi (11:00 / mi)
shoes: Kayano XVIII
Skyline, with Louise (for first 4 miles). 55 degrees, light breeze - a pleasure after all the cold weather. Legs a bit tired from yesterday, but the intentionally modest pace made it a comfortable run, though the hills on Skyline proved to me that I need more hill work!
We ran out to the 7.0 mark on Skyline, and then I tacked on two front-of-house loops at the end. Also had two loop backs totaling :57 so Louise could catch up.
---------------131(1142)1312(450)1802(714)2517
4805(117)4649(1137)3512(407)3105(548)
Front of house: 548, 539
We ran out to the 7.0 mark on Skyline, and then I tacked on two front-of-house loops at the end. Also had two loop backs totaling :57 so Louise could catch up.
---------------131(1142)1312(450)1802(714)2517
4805(117)4649(1137)3512(407)3105(548)
Front of house: 548, 539
Running warm up/down 6:00 [3] 0.35 mi (17:09 / mi)
shoes: Kayano XVIII
Cool down. Nice enough weather that I stretched outside for the first time in a long time (I mean, up here).
Wednesday Jan 16, 2013 #
10 AM
Running (Easy distance plus) 45:30 [3] 5.0 mi (9:06 / mi)
shoes: Salomon Speedcross 3
Lake Ranch Reservoir. Warmer today (50 degrees) though still chilly in the woods). Ran with Louise for 2+ miles; she decided she'd just do 4, so I picked up the pace. Keep feeling like I should workout a coherent training program for the spring season, but at the moment I'm in pretty decent shape.
---------------448(530)1018(451)1509(439)1948
-----------------------------------------2419(431)
------------------------------------------------(417)2837
4530(355)4134(456)3638(355)3243(406)
Usual 4.0 in 3620. Last two miles (16:53) even faster than Dec 3's fine run.
---------------448(530)1018(451)1509(439)1948
-----------------------------------------2419(431)
------------------------------------------------(417)2837
4530(355)4134(456)3638(355)3243(406)
Usual 4.0 in 3620. Last two miles (16:53) even faster than Dec 3's fine run.
Running warm up/down 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Salomon Speedcross 3
Cool down
Tuesday Jan 15, 2013 #
10 AM
Leg strengthening 20:00 [4]
A furious workout: stationery bike (which is stuck in a high resistance mode), step-ups, pilates mat exercises, lunges on the bosu.
Monday Jan 14, 2013 #
5 PM
Strength exercises 1:00:00 [4]
Pilates mat exercises interleaved with theraband, hips and weights. Neck gets sore from weight lifting.
Sunday Jan 13, 2013 #
10 AM
Orienteering race 44:27 [5] *** 4.7 km (9:27 / km) +100m 8:33 / km
spiked:22/25c shoes: Integrators Orange
Baylands (Menlo Park) Memory-O. 4.7 km was the straight line course length. 42 degrees; wet grass got my feet very cold, but otherwise no problem. Memory-O made orienteering in this fairly simple park quite challenging. Perhaps because I was cold at the start, and maybe because I got a little rest at each control looking at the map segment for the next leg, ran pretty hard early and felt worn out over the last third of the course (hamstrings were the real limiting factor). Not surprisingly, as I got tired it became more and more difficult to remember the leg well. I made on error of perhaps two minutes and another of about a minute. Apart from those two legs, did quite well, better than I would have thought. Probably means that I look at my map too often (when I have one).
Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Integrators Orange
9 minute warm up, 6 minute cool down.
Saturday Jan 12, 2013 #
Note
(rest day)
Friday Jan 11, 2013 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
9 AM
Pilates 1:00:00 [4]
Norma's pilates class. Considerably harder workout than the last couple of times, especially on the hamstrings.
Thursday Jan 10, 2013 #
11 AM
Strength exercises 40:00 [4]
Upper body: theraband, weights. One set of pilates mat (core) plus (first time at home) leg adductor exercise, namely, squeezing rubber ball between knees.
4 PM
Running (Threshold) 20:57 [3] 2.28 mi (9:11 / mi)
shoes: Kayano XVIII
Front of house: 557, 513, 503, 445
Wasn't planning to run today, but all afternoon legs felt raring to go, so braved the mid-30's temps and felt good. Not quite threshold pace, but reasonably close by the end. Hadn't run this fast in a workout in a while.
Wasn't planning to run today, but all afternoon legs felt raring to go, so braved the mid-30's temps and felt good. Not quite threshold pace, but reasonably close by the end. Hadn't run this fast in a workout in a while.
Running warm up/down 9:08 [3] 0.6 mi (15:13 / mi)
shoes: Kayano XVIII
Warm up: .1 in 1:40
Cool down: .5 in 7:28
Cool down: .5 in 7:28
Wednesday Jan 9, 2013 #
9 AM
Running (Easy distance) 39:17 [3] 4.0 mi (9:49 / mi)
shoes: Kayano XVIII
Lake Ranch Reservoir, with Louise (though I pulled away over the last mile). Cool, though a bit warmer than it's been. Hamstrings are still pretty tight, but finally loosened up after a couple of miles, and I had a strong finish without pushing much.
----------------455(533)1028(502)1530(452)2022
3917(413)3504(533)2931(424)2507(444)
----------------455(533)1028(502)1530(452)2022
3917(413)3504(533)2931(424)2507(444)
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Kayano XVIII
Cool down
Tuesday Jan 8, 2013 #
Note
(rest day)
Jogged 100m this morning; legs feeling considerably better. But didn't really have time for a run today, so another day's rest it is - and that's probably good.
Monday Jan 7, 2013 #
5 PM
Strength exercises 40:00 [4]
Upper body: theraband, weights. Had to skip the very last set of presses because back and neck were getting a little sore. Did one set of pilates mat exercises, but legs are still too sore to do more. Preceded the workout with a 15 min walk out to see a very colorful sunset.
Sunday Jan 6, 2013 #
Note
(rest day)
Quads and hamstrings pretty sore, but the worst is my inner thighs. Don't think I should be doing long, hard runs on pavement.
Saturday Jan 5, 2013 #
Event: Los Gatos Street Scramble
10 AM
Orienteering race 1:31:00 [5] ** 9.5 mi (9:35 / mi) +100m 9:17 / mi
spiked:10/10c shoes: Kayano XVIII
Los Gatos Street Scramble (put on by Vlad's Get Lost). Chilly, rain threatening, but didn't start until after the event. Finished 2nd overall (of 13 teams) to Pierre Del Forge in the 90-min Foot division. Actually beat half of the teams in the 3-hour Foot division; there wasn't much competition. Had 310 points, losing 10 for 1 min overtime. Pierre had 400; no one else was close to me. Ran hard, probably too hard given that it was almost all pavement. Felt good for the first 50 minutes, still OK at 70, but the climb on stairs out of Oak Meadow Park to the corner of University and Blossom Hill kind of finished me off, and the last 20 mins was a struggle, especially with the duress of trying to avoid too much penalty. Very good route planning and route choices, no navigational errors. Answered control point questions via text messaging for the first time; after a while, was able to do that on the run.
Warm up was just a little jogging around the start area; no cool down (was not feeling too well for a while after finishing).
Note: distance of 9.5 mi is the actual distance run (according to my iPhone), not the usual straight-line-distance-between-controls.
Warm up was just a little jogging around the start area; no cool down (was not feeling too well for a while after finishing).
Note: distance of 9.5 mi is the actual distance run (according to my iPhone), not the usual straight-line-distance-between-controls.
Friday Jan 4, 2013 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
9 AM
Pilates 1:00:00 [4]
Norma's combo pilates class. First time in the new studio. Seemed like she could've pushed us a little harder, though my neck was getting sore.
Thursday Jan 3, 2013 #
12 PM
Running (Easy distance) 18:22 [3] 1.7 mi (10:48 / mi)
shoes: Kayano XVIII
Front of house. Warmer than I expected (around 50 degrees). Legs still rather sore, just loosening up. Don't want to overdo it, given that I'm planning to run the 90-minute Los Gatos Street Scramble on Saturday. And I hope that THAT run (on pavement) won't be over-doing it.
631,559,551
631,559,551
Wednesday Jan 2, 2013 #
10 AM
Strength exercises 30:00 [4]
Upper body only, as my legs are pretty tired from yesterday. Theraband, weights: full sets.
Tuesday Jan 1, 2013 #
9 AM
Running race 41:24 [5] 5.0 mi (8:17 / mi) +105m 7:46 / mi
shoes: Kayano XVIII
Los Gatos Resolution Run. Sunny, cold (40 degrees). Run in short sleeves. Really bad night's sleep, but it didn't affect the run at all. The temperature was actually perfect for me. Heel still feels good, making it easy to warm up. Started out with Philip. 1.5 laps on track, pace was a little faster than I planned (wanted 810, it was 758 pace after half lap), so eased off a tad. Tried to not overdo it early, given the big hill coming up. Caught back up to Philip after the one mile mark (819). Kept running all the way up to the top (345 ft elevation gain), was able to catch my breath on the way down. Kept trying to ptck up the next person on the run back along the creek, but with a half mile to go felt like I just needed to maintain the pace. Never felt as good as in the Palo Alto Baylands run a few weeks ago, but it was a decent run. Finished 5th in M60-69; would've been first in M65 if they'd had 5 year categories.
600m ------------------------- 305 ---------- 1.5 laps on track
Beginning of dirt trail --- 556 (251) -- by Forbes Mill
One mile mark ----------- 819 (223)
LG Trail 1 mile post ---- 1247 (427)
LG Trail 1/2 mi post ---- 1712 (425) - slightly uphill
LG Trail 0 mile post ---- 2225 (513) - huge uphill
Top of dam ---------------- 2300 (35) --- turnaround
LG Trail 1/2 mi post --- 2655 (355)
LG Trail 1 mile post --- 3048 (353)
LG Trail 1.5 mi post --- 3446 (358)
Beginning of dirt trail -- 3712 (225)
Finish ----------------------- 4124 (412) - after 300m on track
picture
600m ------------------------- 305 ---------- 1.5 laps on track
Beginning of dirt trail --- 556 (251) -- by Forbes Mill
One mile mark ----------- 819 (223)
LG Trail 1 mile post ---- 1247 (427)
LG Trail 1/2 mi post ---- 1712 (425) - slightly uphill
LG Trail 0 mile post ---- 2225 (513) - huge uphill
Top of dam ---------------- 2300 (35) --- turnaround
LG Trail 1/2 mi post --- 2655 (355)
LG Trail 1 mile post --- 3048 (353)
LG Trail 1.5 mi post --- 3446 (358)
Beginning of dirt trail -- 3712 (225)
Finish ----------------------- 4124 (412) - after 300m on track
picture
Running warm up/down 17:50 [2] 1.2 mi (14:52 / mi)
shoes: Kayano XVIII
Warm up: 10 mins, .7 mi
Cool down: 7:50, .5 mi
Cool down: 7:50, .5 mi