Training Log Archive: DWildfogel

Bayfront Park. Place 22 off the 58 stands for tomorrow's courses. The ground is really hard out there, and it took a significant amount of time and energy trying to get those stands in the ground. I was actually out there for 1 hr 20 mins, maybe 20 mins worth of wrestling with the stands. So, that leaves an hour or so walking and jogging between control locations.

Pleased to discover that about 90% of the park has been mowed. Last time I was out there, it was only 20%. That will make things a lot more pleasant for everyone tomorrow.

The usual weekly accumulation of morning stretching.

Skyline Hill. Quite warm. Need to do more of this monster hill workout. (Just checked: hadn't done this in nearly a year.) For today, aiming for 2 intervals instead of 3, hoping to get under 5:00 each, but the main thing is to not overdo it.

Front of house: 609, 524, 449 (Total: 1622)
Hills:
-------[425] Easy run down to start
(306) 454 (Split at end of retaining wall) Total time for hill interval
------[428]
(306) 450

Tough workout; might've been able to do another, but that would've been a killer.

3:15 jog .17
0:45 walk
0:30 stretch
6:24 jog .5

Full sets of everything: Pilates mat interleaved with theraband, hips; stand-ups; weights interleaved with adductors.

Lake Ranch Reservoir. Out early to beat the heat (though it's already in the upper 70's). Warm up with modest run to the end of the lake (with a good - and easy - pick up over the last 600m):

451(520)1012(440)1542(358)1850

Threshold intervals:

[57 sec jog in loop] 332 [58] 318 [54] 431 [1:10] 341

Avg: 3:45 [1:00 rest].

Essentially 7:30 mile pace, which is what I did threshold intervals at a couple of times this spring on the track.

Each of the intervals is roughly half a mile; total for the four is as close to exactly two miles as I can figure it. The third interval is about .6; the other three are just under .5. The second has a big downhill, the third a big uphill and the 4th a somewhat less big uphill. I was pretty tired on the last one.

Flailed a little too much trying to keep my speed up. Especially going this fast, gotta focus more on form - especially to avoid injuries and reduce soreness.

Seems I hadn't done anything like this workout here in 6 years, and even then it was more like an interval workout (faster, more rest). Since I wasn't recording workouts on AP then, here it is, May 8, 2007:

To end of lake: 1839

Intervals: [230] 317 [128] 304 [124] 400 [140] 318; Avg: 3:25[1:30]

Actually quite comparable, so I'm pleased.

But, just for laughs, here's the deterioration:

Mar 9, 2003: [217] 254 [202] 248 [213] 359 [211] 314

And the real deterioration:

July 9, 1996: To end of lake: 1509, then 324, 302, 407, 311 with no rest at all!

Full sets of theraband, weights, hips. For core, just did 3 sets of leg lifts and 2 sets of "standups" (first attempt; just read about them in Amby Burfoot's book).

Skyline. Quite warm in the sun but fortunately reasonably pleasant the shade (80% of the run). To Black and back, with one :30 loop back, then an additional two front-of-house loops. Felt pretty easy except on the several big hills.

Adjusted splits for the 5.66:

++++++++++++++++++ | ------ (1144) -------- |
---------------131(1127)1258(443)1741(701)2442(632)3114
6012(119)5852(1137)4715(405)4310(543)3726(612)
++++++++++++++++++ | ------ (949) --------- |

Loops: 557, 544

Not much cool down as I wasn't breathing hard and my knees were both feeling like they'd had enough.

Full sets of all the exercises, interleaving core exercises with the others: pilates mat, theraband, hips, adductors, weights.