Training Log Archive: DWildfogel

Los Gatos Creek Trail. With "the run club". I run with Rickey and Phillip (each of whom is about 50 and runs the half-marathon in just over 100 mins). The pace is a bit faster than I've been running, but feels comfortable, but my legs certainly felt fatigued on the way back (with just Phillip; Ricky went for 9 miles). Pleased to get in a long, fairly fast run like this, but a bit disheartened that just under 9 min pace would seem fast to me.

Start and finish at the overpass behind California Cafe

S/F ---------- 5701
-----------------(109)
2.0-----104 - 5551
--------(432) - (432)
2.5-----534 - 5119
--------(851) - (844)
3.5---1426 - 4235
------ (857)
4.5 - 2323 - (1318)
-------(426)
5.0 - 2750 - 2917
------ (44) --- (43)
turn ---- 2834

As the splits show, most of the run was around 850 pace.

8 min warm up, 6 min cool down.

The usual weekly accumulation of morning stretching.

Theraband, core, hip, heel, and (actually, around 5pm) weights.

Lake Ranch Reservoir. Mild but blustery. Usual 4.0 in 39:18 (good considering I was running pretty easily) plus 3:31 of loop backs to stay near Louise, and then an additional 6:29 after reaching the finish, including 4:11 back to the first "half-mile" marker.

Adjusted time for the usual 4.0:

----------------506(538)1044(505)1549(439)2028
3918(438)3440(537)2903(410)2453(425)

Started with a short walk on this unseasonably mild day, then theraband, hip (interleaved with some theraband reps) and weights. With the 15 lb dumbbell, I'm doing fewer reps so the workout time is a little shorter, but it's a harder workout.

Kinda felt like I needed another day's recovery (especially knees, shins and Achilles), but Louise wanted to get a run in before her pilates class, so I went out with her for what I hoped would be a slow and easy run. We ran just past Gist and back (a 2.5 mile run) but I had gotten pretty far ahead of Louise (yeah, I should've run more slowly), so I did the extra 0.1 past Gist a second time. When I got to the end of the run, kept going for one front-of-house loop. My right calf "grabbed" a few times, or might have gone for another loop. All in all, probably more running than I should have done, and I was feeling it later.

6.0 mark: 12:59
Turnaround: 13.52 (.53)
6.0 mark: 14.46 (.54)
6.0 [again]: 16.38 (1:52) [broad turn added 0.1 mi]
5.0 mark: 28.06 (11.28)
driveway: 29.24 (1.17)
one f-of-h loop: 34.56 (5.32)

Very sleepy after going to Oracle HQ (changed my mtgs to Monday this week) and then running errands. But went for a 15 min walk with Louise to wake up and then got into all the exercises: weights, theraband, hips. Used my new 15-lb dumbbell for the first time.

Vasona Lake. Probably the closest I've ever come to a perfect orienteering run. (Of course, Vasona, an urban park with long lines of sight, is pretty easy and I'm fairly familiar with it - but other people did have some mistakes and hesitations.) Never stopped running except to punch, never even slowed down to read the map or identify things in the terrain. Always had my route planned for the next leg before getting to the current control, and so always took off without even having to read the map. Lost at most 5 secs in total (!). I was trying not to run all out, but it's so easy to run fast in that park; by the time I got to #10, my legs were starting to feel tired and I was nearing oxygen debt. Kept the pace the rest of the way, but didn't go to full exhaustion over the last 3 controls, like I would have if it was an A-meet. So, maybe I could have run 10 or 15 seconds faster (or, who knows, maybe only 5 seconds).

There's also the issue of having to cross Los Gatos Creek between #14 and #15. I think that creek should be marked as out-of-bounds, but it's not and many people went straight to #15 and ran through the water. I knew long before I got to #14 that I would take the bridge; probably about :40 longer. Take that :40 off my time and that would have been the fastest time per kilometer I've ever done for an orienteering course. Since I'm now certainly slower than I've ever been running-wise, that's a testimony to how clean and efficient this run was orienteering-wise. [If only I could approach that in a real, woods-orienteering course!]

Vasona: warmup 12 mins (~ 1.0 mi); cool down 6 mins (~ 0.4 mi).