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Training Log Archive: DWildfogel

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Stretching	5	8:15:00
Running	13	7:11:29	40.05	(10:46)	64.45	(6:42)	176
Strength exercises	7	2:28:00
Walking	3	2:12:00	6.75	(19:33)	10.86	(12:09)
Orienteering	3	1:46:30	6.16	(17:18)	9.91	(10:45)	259	20 /	23c	86%
Basketball	4	34:00
Total	29	22:26:59	52.96		85.22		435	20 /	23c	86%

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Saturday May 31, 2014 #

12 PM

Orienteering 20:00 [3] *** 1.2 km (16:40 / km) +40m 14:17 / km
spiked:5/5c shoes: Salomon Speedcross 3

Boggs Long. With everything seemingly under control, decided to get in a little time in the woods. Walked over to the start at the very end of the start window (11:30+), then walked E on the trail to a spot between Brown #6 and #7, and walked the rest of the course from there.

Intended to stay out of the way of anyone competing. Brian Ellis passed me as I approached 7, but he didn't see me. Marg Ellis came by soon after. Later, I saw Marg several times and also Katie Petersen, but if I was ahead of them I stopped and waited for them to go by (and stopped my watch while I waited).

It was amazing how easy it was to navigate at walking speed and under no pressure. Also amazing how I was getting to the controls at about the same speed as the others. There's a big lesson in there, I'm sure.

#8: 300 (7)
#9: 808 (6)
#10: 201 (4)
#11: 357 (15)

(Numbers in parenthesis are split rankings out of 34 runners.)

Walking 16:00 [2] 0.75 mi (21:20 / mi)
shoes: Salomon Speedcross 3

Walk from assembly area to start and then to where I started orienteering.

Friday May 30, 2014 #

Event: Boggs '14

Stretching 1:30:00 [1]

The usual weekly accumulation of morning stretching.

11 AM

Orienteering race 18:34 [5] 1.07 mi (17:21 / mi) +37m 15:40 / mi
shoes: Salomon Speedcross 3

Boggs Mtn A-meet Sprint Brown. 1.6/75. Early runner (taking time out from being ED). Wore out at the end.

Orienteering warm up/down 14:00 [2] 0.9 mi (15:34 / mi)
shoes: Salomon Speedcross 3

Warm up: .6 mi in 8 mins
Cool down: .3 mi in 6 mins

Quick lunch, then people start arriving to set up the assembly area, etc.

Brown/Orange Sprint - Splits

Thursday May 29, 2014 #

Note
(rest day)

Drive to Boggs in the afternoon. Getting there seemed pretty easy and relatively quick. Out at the assembly area after dinner at the Boar's Breathe. Meet with Bill and Heidi. Use little flags to mark off the chute and the locations of the epunch and results tents.

Wednesday May 28, 2014 #

5 PM

Running (Easy distance) 11:17 [3] 1.14 mi (9:54 / mi)
shoes: Kayano 16 White

Front of house. Just loosening up for Fri's Sprint at Boggs, after a long day of getting everything and everybody ready for the meet. Felt surprisingly good running.

604, 513

Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Kayano 16 White

Cool down

Tuesday May 27, 2014 #

Note
(rest day)

Monday May 26, 2014 #

12 PM

Running 18:20 [3] 2.0 mi (9:10 / mi)
shoes: Kayano 16 White

Front of house. Very warm. Feeling a little less stressed. Just trying to let my body recover. Still having lots of trouble with my teeth.

628, 537, 502, 112

Pretty good speed at the end without pushing too much.

C • Teeth 2

Running warm up/down 5:45 [2] 0.35 mi (16:26 / mi)
shoes: Kayano 16 White

Cool down.

Sunday May 25, 2014 #

8 AM

Running warm up/down 4:00 [2] 0.3 mi (13:20 / mi)
shoes: Kayano 16 White

Cool down

10 AM

Strength exercises 30:00 [4]

Bar exercises: 4-5-15 (SB for bar dips). Weights (pushing it), most of the machines, some core.

Saturday May 24, 2014 #

8 AM

Running (Easy distance) 47:40 [3] 4.82 mi (9:53 / mi)
shoes: Kayano 16 White

Ran very easily, mostly behind the others for 3 miles. Got a little ahead and than picked up the pace for the last 3/4 miles.

Start --------- 4740 (at the overpass behind Calif Cafe)
-----------------(105)
2.0-----111 - 4635
--------(502) - (429)
2.5-----613 - 4206
--------(448) - (501)
3.0----1101 - 3705
--------(448) - (511)
3.5---1549 - 3154
------- (445) - (506)
4.0 - 2034 - 2647
--------(209) - (213)
dam - 2243 - 2434
-------- (56) - (55)
turnaround 2339

Friday May 23, 2014 #

Stretching 1:30:00 [1]

The usual weekly accumulation of morning stretching.

Thursday May 22, 2014 #

11 AM

Basketball 6:00 [2]

Not much time, so keep it short.

Strength exercises 18:00 [4]

Bar exercises: 4-4-12 (no struggle). Then weights, but no time for anything else.

Wednesday May 21, 2014 #

11 AM

Running (Easy distance plus) 42:28 [3] 4.55 mi (9:20 / mi)
shoes: Kayano 16 White

Felt good over the last 1.5 miles, so went with it. Usual 4.0 in 37:27, plus 5:01 of loop backs.

---------------504(531)1035(443)1518(424)1942
3727(405)3322(512)2810(402)2408(426)

Running warm up/down 6:30 [2] 0.35 mi (18:35 / mi)
shoes: Kayano 16 White

Cool down

Tuesday May 20, 2014 #

Note
(rest day)

Teeth have been hurting after getting drilling for crown last week. Spending night and day on Boggs work. Not a happy camper.

Sunday May 18, 2014 #

8 AM

Running (Easy distance) 51:54 [3] 4.54 mi (11:26 / mi) +176m 10:12 / mi
shoes: Kayano 16 White

Skyline Ridge OSP. Garmin data includes most of my cool down. Actual run was for 47:39 for 4.5 mi. Low 50's, partly cloudy. From the horse trailer lot, out on the trail that runs close to Skyline Blvd, to just before where the Bay Area Ridge Trail starts heading to Long Ridge, then back, then 2 laps around Horseshoe Lake. The 1.1 miles around the lake is nearly flat and quite lovely. I ran while a Coastal Trail Runs event was going on. Louise ran their 5 mile, Penny the half-marathon. Harold went off on his own hike.

Felt much better than the two runs earlier this week - which is not at all to say that I felt good, just that I didn't feel horrible.

12:32 ------------------- near Bay Area Ridge Trail (1.1 mi)
11:43 -- 24:15 -------- back
11:55 -- 36:10 -------- around Horseshoe Lake (1.15 mi)
11:29 -- 47:39 ------- another lap around the lake

Picked it up a bit on the last lap around the lake.

Running warm up/down 6:30 [2] 0.35 mi (18:35 / mi)
shoes: Kayano 16 White

Cool down (horse trailer parking lot)

Saturday May 17, 2014 #

Note
(rest day)

If you call getting up at 4:30am a rest day. (Well, OK, Charlie would call that a sleep in, but that's a bit early for me - though, in this case, I hadn't been asleep for a couple of hours anyway.) Worked registration at the Girls On The Run 5K at Vasona. A nice morning.

Friday May 16, 2014 #

Stretching 1:30:00 [1]

The usual weekly accumulation of morning stretching.

5 PM

Running (Easy distance minus) 18:37 [3] 1.71 mi (10:53 / mi)
shoes: Kayano 16 White

Front of house. Felt even worse than Wed. Energy level was better, but legs were incredibly stiff. That's what stress will do. Feel like this Boggs ED chore has aged me by a year per day over the last two week. And tomorrow I get up at 4:30 to volunteer at Girls on the Run, and then Sunday I get up at 5:30 for a trail run at Skyline Ridge. Too much stuff.

634, 614, 549

Running warm up/down 4:30 [2] 0.25 mi (18:01 / mi)
shoes: Kayano 16 White

Cool down

Thursday May 15, 2014 #

11 AM

Basketball 12:00 [2]

JCC. Hard to explain, but it always feels nice to move around when I do these little b-ball sessions.

Strength exercises 25:00 [4]

Bars: 4-4-13. Pushed, but didn't over do it.

Weights: 3 sets each, near max weight

Machines/pilates mat: about 2/3. Overall, a pretty intense workout.

Wednesday May 14, 2014 #

7 AM

Running (Easy distance) 30:41 [3] 3.0 mi (10:14 / mi)
shoes: Kayano 16 White

Front of house. Already 77 degrees at 7am. Had to get out early and also keep it short due to dental appointment. Didn't feel bad, but legs just weren't ready on first lap. Next 2 laps were fine, but when I wanted to really pick it up the last two laps, wasn't much there, so didn't push too hard. Overall level of stress (A-meet director, Oracle, dental work, trip planning) is just too high right now.

644, 603, 546, 536, 519, 112

Running warm up/down 6:00 [3] 0.35 mi (17:09 / mi)
shoes: Kayano 16 White

Cool down

Tuesday May 13, 2014 #

5 PM

Basketball 6:00 [2]

Some short shots, no driving.

Strength exercises 20:00 [3]

Very tired, just wanted to get a bit of exercise in. Reduced the weights and/or reps, and only two sets of everything. Bar exercises: 2-2-8, not pushing at all.

Monday May 12, 2014 #

11 AM

Running (Easy distance) 39:34 [3] 4.0 mi (9:54 / mi)
shoes: Kayano 16 White

Lake Ranch Reservoir. Mid-70's, and that feels hot. (Supposed to be 25 degrees warmer on Wed - will have to get out a lot earlier!) Generally lethargic and shins hurt - walking 6 miles yesterday didn't give my legs enough rest. Tried to trudge through it, keep my breathing relaxed. Was able to pick up a bit the last mile.

----------------500(532)1032(504)1536(449)2025
3934(422)3512(542)2930(424)2506(440)

Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Kayano 16 White

Cool down

Sunday May 11, 2014 #

9 AM

Walking 1:16:00 [2] 4.0 mi (19:00 / mi)
shoes: Kayano 16 White

Hike across the Golden Gate Bridge (and back), first time ever. Breezy, very clear, quite mild temp. Excellent.

Click on the thumbnail below to see a full size photo.

4 PM

Walking 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Kayano 16 White

Devil's Slide, on the coast between SF and Half Moon Bay. Walk on the new pedestrian/bike path, along the site of Hwy 1 before the new tunnel opened up. Quite spectacular. Hard to believe cars drove along this for 70 years.

Saturday May 10, 2014 #

8 AM

Running (Easy distance) 49:03 [3] 5.0 mi (9:49 / mi)
shoes: Kayano 16 White

Los Gatos Creek Trail. To Vasona Dam and back, plus a little extra. Stayed behind Mark, Louise and Michelle for the first 1.5 mi, then moved to the front, then pulled away in the second half. First half was a minute slower than 2 weeks ago, second half more than a minute faster. At no point did I feel good, though.

Start --------- 4720 (at the overpass behind Calif Cafe)
-----------------(106)
2.0-----111 - 4614
--------(510) - (438)
2.5-----621 - 4136
--------(500) - (443)
3.0----1121 - 3653
--------(455) - (453)
3.5---1616 - 3200
------- (457) - (445)
4.0 - 2113 - 2715
--------(208) - (203)
dam - 2322 - 2511
-------- (54) - (55)
turnaround 2416

Extra on boardwalk: .18 mi in 1:43

Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Kayano 16 White

Cool down

Friday May 9, 2014 #

Stretching 1:45:00 [1]

The usual weekly accumulation of morning stretching.

5 PM

Strength exercises 25:00 [4]

Theraband, pilates mat, weights. About 2/3 of everything.

Thursday May 8, 2014 #

12 PM

Running (Easy distance minus) 41:52 [3] 4.0 mi (10:28 / mi)
shoes: Kayano 16 White

Front of house. Cool and raw out. Get out late after long conference call with some of my reports in NH. Feeling more relaxed than the last couple of days, decent energy level, but my hips and lower legs just didn't want to move fast, so stayed with a slow pace and got in the distance.

632, 607, 601, 548, 550, 553, 539

Running warm up/down 6:30 [2] 0.35 mi (18:35 / mi)
shoes: Kayano 16 White

Cool down

Wednesday May 7, 2014 #

4 PM

Basketball 10:00 [2]

Back from SF after lunch with Tom Banchoff and meeting with Tristan Needham (USF math profs). Very low energy, but wanted to get at least a little exercise.

JCC. Hit 6 of my first 7 shots, then could hardly buy a basket for a while. Finished with two end-to-end drives, each time having my layup bouncing off the front rim.

Strength exercises 20:00 [4]

In no condition either physically or mentally for a tough workout, just did a few sets out of my usual routine. Bars: 3-3-10 (no thought of going for the max).

Tuesday May 6, 2014 #

Note
(rest day)

Monday May 5, 2014 #

Note
(rest day)

Planned rest day. Had felt pretty good after finishing at Coyote Lake, so surprised that I'm so sore today.

Sunday May 4, 2014 #

10 AM

Orienteering race 53:56 [5] *** 5.54 km (9:44 / km) +182m 8:22 / km
spiked:15/18c shoes: Salomon Speedcross 3

Coyote Lake B-meet Brown, 4.625 km, 170m climb. Start 10:46. Low 60's, sunny.

Very steady, good contact with the map, only errors were at the ends of 4 legs, pretty minor, about 2.5 mins total. Tried not too push hard early, walking most hills. Not that worn out when I finished - guess I should've run a little faster :-)

Nicely set course by the Sebo's, no monster climbs despite the very steep terrain,, lots of features to sort out.

Park was green and lovely with lots of wildflowers. Grass was a bit tall; I was one of the early starters, which was good because later there were elephant trails. Lots of rocky ground in the tall grass, though, which made it hard to read the map while running, so had to walk a few steps quite often to read details.

[Orienteering race]

Splits

Running warm up/down 10:00 [2] 0.8 mi (12:30 / mi)
shoes: Salomon Speedcross 3

Warm up

Saturday May 3, 2014 #

Note
(rest day)

Walked a mile each way to a restaurant in SF from Rachel's house.

Friday May 2, 2014 #

Stretching 2:00:00 [1]

The usual weekly accumulation of morning stretching.

8 AM

Running (Easy distance) 11:40 [3] 1.14 mi (10:14 / mi)
shoes: Kayano 16 White

Front of house. 614, 526. Just loosening up, before the heat and before a busy day.

Running 3:38 [3] 0.2 mi (18:10 / mi)
shoes: Kayano 16 White

Cool down

Thursday May 1, 2014 #

11 AM

Strength exercises 10:00 [4]

JCC. Bar exercises: 5-5-14. Getting to 5 on the first two wasn't quite as hard as last time. Upped season's best by 2 on the last one (bar dips).

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