Training Log Archive: DWildfogelIn the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
1 PM
Running (Easy distance) 41:14 [3] 4.25 mi (9:42 / mi)
shoes: Kayano 16 White
Lake Ranch Reservoir. 39 degrees, windy. Get out of the car and start running. Trying to make it a very easy run (we're already way behind schedule for the day), but got out fast because it was so cold. Ease off later.
One loop back of 226.
---------------447(524)1011(448)1459(435)1934
3848(440)3407(542)2825(417)2408(433)
One loop back of 226.
---------------447(524)1011(448)1459(435)1934
3848(440)3407(542)2825(417)2408(433)
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 16 White
Cool down
Tuesday Dec 30, 2014 #
12 PM
Strength exercises 20:00 [4]
Theraband exercises (two sets each) interleaved with core, then weights (two sets each).
Monday Dec 29, 2014 #
12 PM
Running 1:07:52 [3] 5.91 mi (11:29 / mi) +405m 9:28 / mi
shoes: Salomon SC 3 blue
Long Ridge OSP. Sunny, clear, low-40's, a bit breezy. Legs still feeling it a bit from hard hill run two days ago. Probably started off a bit fast because I was cold, but generally stayed relaxed and didn't push it. Got a bit of a headache on the climb up to the view point. Quite wiped out afterwards.
--------- 16:35 -- Ward meets Long Ridge (then down) [1.35 mi mark]
(11:13) 27:48 -- Fork for cut-off to Long Ridge Trail
(05:12) 33:00 -- Cut-off meets Long Ridge Trail
(10:28) 43:28 -- Wallace Stegner Bench (view point)
(05:18) 48:47 -- Long Ridge meets Ward
(16:43) 65:30 -- Finish
Four loop-backs totaling 2:22 (.21 mi).
Used the gate right near Skyline as start and finish. For the previous runs, I may have used the spot where that little trail meets the fire road, perhaps a 5 sec difference.
Climb figure is from when I used the Garmin nearly a year ago. The Garmin had registered this as 5.2 (Louise's Nike Plus had gotten 5.4), but with the experience I've now had with that GPS, I'm adding about 10% to the distance, making it 5.7 miles, which makes the distance closer to what I used to think this run was.
Afterwards, ran into Dan Greene, who was about to start a hike with his brother Clifford (?) (mathematician) and sister-in-law Susan.
--------- 16:35 -- Ward meets Long Ridge (then down) [1.35 mi mark]
(11:13) 27:48 -- Fork for cut-off to Long Ridge Trail
(05:12) 33:00 -- Cut-off meets Long Ridge Trail
(10:28) 43:28 -- Wallace Stegner Bench (view point)
(05:18) 48:47 -- Long Ridge meets Ward
(16:43) 65:30 -- Finish
Four loop-backs totaling 2:22 (.21 mi).
Used the gate right near Skyline as start and finish. For the previous runs, I may have used the spot where that little trail meets the fire road, perhaps a 5 sec difference.
Climb figure is from when I used the Garmin nearly a year ago. The Garmin had registered this as 5.2 (Louise's Nike Plus had gotten 5.4), but with the experience I've now had with that GPS, I'm adding about 10% to the distance, making it 5.7 miles, which makes the distance closer to what I used to think this run was.
Afterwards, ran into Dan Greene, who was about to start a hike with his brother Clifford (?) (mathematician) and sister-in-law Susan.
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon SC 3 blue
Cool down, back and forth on the dirt next to Skyline.
Sunday Dec 28, 2014 #
Note
(rest day)
Saturday Dec 27, 2014 #
12 PM
Running (Easy distance) 47:14 [3] 5.0 mi (9:27 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Sunny but low 40's. Chill gets me going fast at the outset. Rachel and Louise were running together, so I could go ahead on my own. Legs felt pretty good after a couple of days of rest; getting a deep tissue massage on Christmas night may have helped, too. In any case, didn't push it a lot, was never in much oxygen debt, but kept the pace moving and kept surprising myself with how fast my splits were. Very satisfying run.
447(509)956(439)1435(419)1855
(630) 2525 - up the hill to the set of three trees
(404) 2929 - back down
(411)3341(358)3739(519)4258(416)4714
Usual 4.0 in 3640. First time I've done this run (which has only been available for a month) without loop backs; nevertheless, more than two minutes faster than my previous best.
Rachel and Louise ran to the end of the lake then walked all the way to the top; after I was done, drove up to Skyline to pick them up.
447(509)956(439)1435(419)1855
(630) 2525 - up the hill to the set of three trees
(404) 2929 - back down
(411)3341(358)3739(519)4258(416)4714
Usual 4.0 in 3640. First time I've done this run (which has only been available for a month) without loop backs; nevertheless, more than two minutes faster than my previous best.
Rachel and Louise ran to the end of the lake then walked all the way to the top; after I was done, drove up to Skyline to pick them up.
Running warm up/down 5:15 [2] 0.4 mi (13:07 / mi)
shoes: Salomon SC 3 blue
Cool down
Friday Dec 26, 2014 #
Stretching 1:30:00 [1]
The usual weekly accumulation of morning stretching.
8 AM
Strength exercises 15:00 [4]
Quick workout in the exercise room at Tenaya Lodge.
Thursday Dec 25, 2014 #
2 PM
Walking 25:00 [2] 1.0 mi (25:00 / mi)
Yosmite Falls. After Christmas brunch at the Ahwahnee, walked out to the view point near the bottom of Yosemite Falls.
Wednesday Dec 24, 2014 #
11 AM
Walking (Snow shoeing) 4:01:00 [3] 7.0 mi (34:26 / mi)
Yosemite, Dewey Point Trail. Temps in the mid-30's. Snow shoeing with Louise and Rachel from Badger Pass Nordic Center to Dewey Point and back. Mostly clear skies, with some snow flurries as we headed back from Dewey Pt. A few inches of snow on the ground. Really nice hike, capped by the spectacular view from Dewey Pt. Took 2:13 to get there, 1:48 to get back, partly due to more experience with the snow shoes, partly because we used ski tracks on the way back.
Tuesday Dec 23, 2014 #
8 AM
Strength exercises 30:00 [4]
Upper body only.
11 AM
Note
Took about 5 hours (with pit stops) to drive to Tenaya Lodge, just outside the southern entrance to Yosemite.
Monday Dec 22, 2014 #
11 AM
Running (Easy distance) 44:33 [3] 4.15 mi (10:44 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Quads really sore, but try to give it a go. Had to turn back at 3rd bridge (about .25 beyond lake) while Louise continued on. Even so, slowed down considerably on the way back, and stopped before last big hill.
507(541)1048(509)1557(452)2049
(325)2414 Up to third bridge
(229)2643 Down
(454)3137(437)3614(628)4242(151)4433
Raw, windy, foggy; my general energy level seemed low, too, but it was my quads that really made it a struggle.
[Easy distance w/hills]
507(541)1048(509)1557(452)2049
(325)2414 Up to third bridge
(229)2643 Down
(454)3137(437)3614(628)4242(151)4433
Raw, windy, foggy; my general energy level seemed low, too, but it was my quads that really made it a struggle.
[Easy distance w/hills]
Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC 3 blue
Cool down
Sunday Dec 21, 2014 #
Note
(rest day)
Surprised how sore my quads are.
Saturday Dec 20, 2014 #
12 PM
Running (Easy distance) 1:10:07 [3] 6.45 mi (10:52 / mi) +254m 9:41 / mi
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Cool, overcast and muddy, but no rain. Treated this as a long, slow distance run. Went a half-mile further up the hill than we had before (that is, while running; we'd gone all the way up once walking).
Upper quads felt quite sore on the way back.
501(532)1033(459)1532(448)2020
(738)2758 up new trail to "usual" tree (0.5 mi)
(910)3708 continue up to log on left after second switchback (0.6 mi)
(101)3809 loop back
(608)4417 down to tree
(435)4852 down to lake
(128)5020 loop back (subtr :28 for piddle)
(444)5504(422)5926(602)6528(441)7007
Quads started wearing out with a mile to go.
Note: Usual 4.0 in 4007; probably should be a little slower for a run this long and with this much climb.
Upper quads felt quite sore on the way back.
501(532)1033(459)1532(448)2020
(738)2758 up new trail to "usual" tree (0.5 mi)
(910)3708 continue up to log on left after second switchback (0.6 mi)
(101)3809 loop back
(608)4417 down to tree
(435)4852 down to lake
(128)5020 loop back (subtr :28 for piddle)
(444)5504(422)5926(602)6528(441)7007
Quads started wearing out with a mile to go.
Note: Usual 4.0 in 4007; probably should be a little slower for a run this long and with this much climb.
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon SC 3 blue
Cool down
Friday Dec 19, 2014 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching.
Thursday Dec 18, 2014 #
1 PM
Strength exercises 20:00 [4]
JCC. Busy day, not much time, packed a lot into 20 mins, including 7 bar dips.
4 PM
Walking 32:00 [2] 1.8 mi (17:47 / mi)
shoes: Kayano 16 White
Skyline. Chilly, overcast. Good paced walk w/Louise to Four Winds and back.
Wednesday Dec 17, 2014 #
10 AM
Running (Easy distance) 29:33 [3] 2.6 mi (11:22 / mi)
shoes: Salomon SC 3 blue
Skyline. Margins are muddy and littered with debris. Take it fairly easy. To the 6.1 mile marker and back, with one loop back of :57.
"Usual" 2.5 mi in 2835:
-------------- 135(1156)1331(57)1428
2835(116)2719(1154)1525(57)
"Usual" 2.5 mi in 2835:
-------------- 135(1156)1331(57)1428
2835(116)2719(1154)1525(57)
Running warm up/down 5:10 [2] 0.3 mi (17:13 / mi)
shoes: Salomon SC 3 blue
Cool down
Tuesday Dec 16, 2014 #
5 PM
Basketball 6:00 [2]
Oracle gym. As usual, nice to move around and make some shots. Even drove to the basket a few times (but refrained from jumping).
Strength exercises 25:00 [4]
No bar exercises, but most of the rest.
Monday Dec 15, 2014 #
Note
(rest day)
Eye doc in Los Altos in the morning, then drop off the rental car and pick up my new Outback.
Sunday Dec 14, 2014 #
Note
(rest day)
Spent Sat night at the Tuscan hotel near Fisherman's wharf. This was to save us from driving home after a late dinner after the SF Ballet's Nutcracker. However, after dropping Rachel off at her place in the Mission, we followed the car's navigation system, which, astonishingly, took us onto I-80 at 7th St, which is a left-side on ramp, and then it was impossible to get over to get off at 4th St; thus, we wound up in Oakland. Worse yet, there was road construction on the way back, causing a big traffic jam, and it took us over half an hour to get back across the bridge. Finally got to the hotel at 1am, more than an hour after we had dropped Rachel off.
On Sunday, we took the boat to Alcatraz (my first time). Mostly sunny, so the views were lovely.
On Sunday, we took the boat to Alcatraz (my first time). Mostly sunny, so the views were lovely.
Saturday Dec 13, 2014 #
11 AM
Orienteering race 22:37 [5] **** 1.87 mi (12:06 / mi) +57m 11:03 / mi
spiked:17/18c shoes: Salomon SC 3 blue
Point Lobos (Lands End and Sutro Heights Park). Sprint the Golden Gate, Middle Brown: 2.44 km, 66 m climb. Official time: 21:48. Split for leg 10-11, where one had to wait for a green light to cross, was subtracted for the official results. Sunny but chilly. (Thirty people were running a multi-round tournament this day, but it went off very badly. Another 17 ran other "colors" of Middle, e.g., Tapio and Cornelia on Middle Green.)
Had a nearly mistake-free run, though I had to run slowly and even stop a few times because the terrain had a lot of details and the map was somewhat hard to see clearly. For #12, I was running along the sidewalk, saw the big depression where the control should've been, knew I should be able to see the marker from that vantage point, but didn't see it so kept running for several seconds along the sidewalk, thinking maybe I needed to go further, but then spotted the bag in the shade, right where I'd expected it. Lost perhaps 10 secs. Though I had started last of the six Brown runners, once I got to #11 I apparently was in the lead, as I had to wake up the remaining controls, costing several seconds. Worse, when I got to #14 (or maybe it was #15), whoever had taped the unit to the stand had covered the punch hole, so I had to spend 5 seconds pulling the tape off.
Official times (with 10->11 leg removed):
1. DW 2148
2. Chuck S 2553
3. Evan 2911
4. George 3602
5. Olga 3654
6. Leslie 4535
Had a nearly mistake-free run, though I had to run slowly and even stop a few times because the terrain had a lot of details and the map was somewhat hard to see clearly. For #12, I was running along the sidewalk, saw the big depression where the control should've been, knew I should be able to see the marker from that vantage point, but didn't see it so kept running for several seconds along the sidewalk, thinking maybe I needed to go further, but then spotted the bag in the shade, right where I'd expected it. Lost perhaps 10 secs. Though I had started last of the six Brown runners, once I got to #11 I apparently was in the lead, as I had to wake up the remaining controls, costing several seconds. Worse, when I got to #14 (or maybe it was #15), whoever had taped the unit to the stand had covered the punch hole, so I had to spend 5 seconds pulling the tape off.
Official times (with 10->11 leg removed):
1. DW 2148
2. Chuck S 2553
3. Evan 2911
4. George 3602
5. Olga 3654
6. Leslie 4535
Friday Dec 12, 2014 #
Event: Sprint the Golden Gate
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
4 PM
Orienteering race 15:10 [5] *** 1.54 mi (9:51 / mi) +21m 9:27 / mi
spiked:12/15c shoes: Salomon SC 3 blue
Black Point, Fort Mason. Vladimir's Sprint the Golden Gate. 1.833 km. What was supposed to be an A-meet sprint turned into a training run because it was nearing darkness and there weren't nearly enough maps for everyone.
15 sec error at the Finish as it wasn't marked like a Finish.
15 sec error at the Finish as it wasn't marked like a Finish.
Thursday Dec 11, 2014 #
Note
(rest day)
Wednesday Dec 10, 2014 #
10 AM
Running (Easy distance) 12:18 [3] 1.14 mi (10:47 / mi)
shoes: Kayano 16 White
Front of house. Rather lethargic after anther poor night's sleep. Legs feel heavy, but running doesn't feel too bad. Planned to take it very easy, and did.
2 x loop: 619, 559
2 x loop: 619, 559
Running warm up/down 3:00 [2] 0.17 mi (17:37 / mi)
shoes: Kayano 16 White
Cool down
5 PM
Note
Had planned to go to the car dealer again this afternoon, this time with a pretty good chance I'd purchase a vehicle. But I was feeling very run down and decided not to go. But then Louise talked me into it, and I wound up buying a new Outback, which is where I'd been leaning. Should get the car on Monday.
Tuesday Dec 9, 2014 #
Note
(rest day)
Well, not much rest as there were many errands to run. Stress level is fairly, sleeping at night is a challenge.
Monday Dec 8, 2014 #
10 AM
Orienteering 20:50 [3] *** 1.91 mi (10:54 / mi) +3m 10:51 / mi
spiked:19/20c shoes: Kayano 16 White
DeAnza College. Taking it fairly easy, especially after the first 15 minutes, run Tapio's course from June, 2012 in the reverse order. This is complex sprint terrain, so even at less than full speed it required careful map reading and so was a good training exercise.
The full course is 3.3 km. I cut a few corners by not going all the way to some of the control sites once I could see them, so perhaps my course would have been 3.0 km. Also, of course, I didn't have to stop to punch. Nevertheless, this seems to compare favorably to the 23:23 I ran 2+ years ago.
Made one mistake, going to #17, turning S one alley too soon, but I recognized the error after a few seconds.
The full course is 3.3 km. I cut a few corners by not going all the way to some of the control sites once I could see them, so perhaps my course would have been 3.0 km. Also, of course, I didn't have to stop to punch. Nevertheless, this seems to compare favorably to the 23:23 I ran 2+ years ago.
Made one mistake, going to #17, turning S one alley too soon, but I recognized the error after a few seconds.
Orienteering warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 16 White
Cool down
Sunday Dec 7, 2014 #
8 AM
Strength exercises 2:00 [4]
100 push-ups!
When I did 90 push ups a few days ago, I thought that I might be able to go for a 100 in a few weeks, but today I just made up my mind beforehand to go for it, and it wasn't that hard, amazingly. Could've done more.
This ties my all-time high, done once when I was 17.
When I did 90 push ups a few days ago, I thought that I might be able to go for a 100 in a few weeks, but today I just made up my mind beforehand to go for it, and it wasn't that hard, amazingly. Could've done more.
This ties my all-time high, done once when I was 17.
2 PM
Walking 1:35:00 [2] 4.5 mi (21:07 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Hike with Leslie Minarik, Nadja Rutz and Louise to the thrid bridge beyond the lake.
Saturday Dec 6, 2014 #
12 PM
Running (Easy distance) 45:56 [3] 4.54 mi (10:07 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Rain has pretty much stopped, but the trail is muddy in spots and there is lots of vegetation down on the trail, including one spot in the 3rd half-mile where one had to spend a few secs clamboring over and through a downed tree. Ran pretty easily; Louise was running slower than usual, so had to do some early loop backs. Surprised that my time up the hill after the lake was essentially the same as last time because I intentionally took it easy. As I was running back along the lake, realized that with a long hike planned for tomorrow and with two races next weekend, I shouldn't overdo it today, so significantly cut my speed for the next half-mile, then used the half-mile after "fern creek" as a cool down, and finally walked the last half-mile.
---- 503(526)1029[104 loop-back](457)1630(431)[128 loopback in middle]2227 (Note: subtracting loop-backs, 1959 for usual 2.0)
(709)2936 - up hill
(417)3353 - down hill
[244]3641 - loop back
(430)4107(449)4556
Summary:
First 2.5 mi of usual 4.0: 2427
Extra mile: 1126
Loop backs: 516
---- 503(526)1029[104 loop-back](457)1630(431)[128 loopback in middle]2227 (Note: subtracting loop-backs, 1959 for usual 2.0)
(709)2936 - up hill
(417)3353 - down hill
[244]3641 - loop back
(430)4107(449)4556
Summary:
First 2.5 mi of usual 4.0: 2427
Extra mile: 1126
Loop backs: 516
Running warm up/down 8:15 [2] 0.52 mi (15:52 / mi)
shoes: Salomon SC 3 blue
Cool down: The seventh half mile of the usual 4.0
Walking warm up/down 9:35 [2] 0.5 mi (19:10 / mi)
shoes: Salomon SC 3 blue
Walk the last half mile back to the start.
Friday Dec 5, 2014 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching. Have added more core work to my standard routine.
Thursday Dec 4, 2014 #
7 AM
Strength exercises 2:00 [4]
90 push-ups, second most ever (once did 100, fifty years ago).
4 PM
Basketball 7:00 [2]
JCC. A lot of people in the gym at this hour. Felt a little self-conscious about missing so many shots.
Strength exercises 25:00 [4]
Bar-dips: 8
All of the machine and dumb bell exercises, continuing to push harder, getting closer to the levels I was at earlier this year. Also push hard on core exercises between sets of (machine) pull downs.
All of the machine and dumb bell exercises, continuing to push harder, getting closer to the levels I was at earlier this year. Also push hard on core exercises between sets of (machine) pull downs.
Wednesday Dec 3, 2014 #
4 PM
Orienteering (Forest running) 32:18 [4] 3.0 mi (10:46 / mi)
shoes: Yellow Falcons
Local terrain. Big storm yesterday and today. By late afternoon, catch a bit of a break in the rain and, despite high winds, get out for a workout. Any later and it wouldn't have been light enough to run through the dark woods.
410 Jog around the yard for warm-up
The following splits are 1 x (around the house) followed by 2 x (woods loop):
124, 329,
124, 322,
123, 321,
122, 316,
119, 314,
119, 310
Excellent training for orienteering. Running through and around vegetation, stepping over deadfall, changing direction and stride length, sharp ups and downs - all in wet and slippery woods - very much like what I have to do when I orienteer and not like what I do for my usual trail running workouts. Physically demanding, too: I was breathing hard halfway through and had to push to maintain the pace.
410 Jog around the yard for warm-up
The following splits are 1 x (around the house) followed by 2 x (woods loop):
124, 329,
124, 322,
123, 321,
122, 316,
119, 314,
119, 310
Excellent training for orienteering. Running through and around vegetation, stepping over deadfall, changing direction and stride length, sharp ups and downs - all in wet and slippery woods - very much like what I have to do when I orienteer and not like what I do for my usual trail running workouts. Physically demanding, too: I was breathing hard halfway through and had to push to maintain the pace.
Orienteering warm up/down 8:35 [2] 0.45 mi (19:05 / mi)
shoes: Yellow Falcons
Cool down, jogging in front yard.
5 PM
Note
Just as I was finishing my cool down, we lost power, not good when you're wet and dirty. Quickly dried off and changed clothes, and we drove into Los Gatos where I could shower at the JCC and then go out to dinner. Fortunately, by then the power had been restored, and we were home by 8:30.
Tuesday Dec 2, 2014 #
7 AM
Strength exercises 30:00 [4]
Theraband interleaved with core; clam shells, adductors, weights. Pushed everything a bit more than last time.
Stormy night and day; we lose power shortly after I finished this early morning session.
Stormy night and day; we lose power shortly after I finished this early morning session.
Monday Dec 1, 2014 #
10 AM
Running (Easy distance) 56:24 [3] 5.53 mi (10:12 / mi) +200m 9:10 / mi
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Mostly sunny morning, but by the time we got to the lake, it was drizzling, which I wasn't dressed for. Nevertheless, once I got going I felt reasonably comfortable. Legs weren't feeling very spry, though, so just kept it at a reasonable pace.
---- 510(532)1042(506)1549(445)2034
(107) 2141 - loop back
(706) 2847 - up new trail to middle (actually closer to end) of curve beyond stone culvert
(432) 3319 - back down
(212) 3531 - loop back
(435)4006(417)4424
(156)4620 - loop back
(540)5200(423)5624
Usual 4.0: 3931
Extra mile: 1138
Loop backs: 515
---- 510(532)1042(506)1549(445)2034
(107) 2141 - loop back
(706) 2847 - up new trail to middle (actually closer to end) of curve beyond stone culvert
(432) 3319 - back down
(212) 3531 - loop back
(435)4006(417)4424
(156)4620 - loop back
(540)5200(423)5624
Usual 4.0: 3931
Extra mile: 1138
Loop backs: 515
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC 3 blue
Cool down. (No warm up at all.)