Training Log Archive: DWildfogel

Golden Kid (baby Goat) in Golden Gate Park. Stats are straight line, point to point for distance and climb along the optimal route. This was also a Trail Cross: presumably, the actual running distance along trails was 10K, though I suspect that it was greater. 2nd of 18 overall (3+ minutes behind Graham Brew), 1st Masters (40+).

One navigation error (#15: lost my place for a bit, cost about :30), one significantly sub-optimal route choice (#14: about 1:15; didn't see key trail segment on the optimal route, so chose a route that went around), and another, #11, where I couldn't pick out the correct trail because of out-of-bounds lines (lost 1+ mins), a couple of other minor sub optimal routes (:05 to :15), and a few very short hesitations plus one of about :10. It was really great fun, and much more challenging navigation than I expected. My brain was engaged the entire time. Turns out I was in the lead through #13, and Graham was out of sight by the time I headed for #15, so I navigated virtually entirely on my own.

My right quadriceps stopped working just as I was approaching #14. Hobbled for a few minutes, trying to jog a bit but unable to. Thought I was going to have to drop out, but then I started to be able to jog, and then I was able to run the rest of the way. However, later that area was quite sore and couldn't fully support my weight going down stairs (for instance).

C • Always something 7

Warm up 6 minutes, cool down 4 minutes

The usual weekly accumulation of morning stretching.

Upper body exercises (theraband, weights) only. Legs pretty tired; hope they bounce back for Sat's Golden Kid.

Lake Ranch Reservoir. Only 16 hours after yesterday's long run, and my 4th run in 5 days: legs are tired. Was hoping that if I just took it easy it would feel good, but after a mile I was pretty sure I'd be better off stopping; however, I needed to keep Louise company, so went on. Slowed down a lot the second half. Hope I didn't overdo it.

----------------454(531)1025(458)1523(444)2007
4043(502)3541(604)2947(439)2508(501)

Cool down

Full sets of all the exercises, including Achilles.

Skyline, past Black and back. Had already done a strength workout, and wasn't expecting to run so soon after an orienteering weekend with lots of climb, but my legs kept feeling like they wanted to run, so went out at 5:15pm and just cruised. Amazingly decent pace considering how easily I was running: never even had to think about my breathing. Clearly slowed down a lot the last 1.2 miles, but the objective was to keep it easy, and it was.


+++++++++++++++++ | -------- (1214) ------- | ------ (1015) --------|
--------------133(1125)1259(453)1752(721)2513(648)3201(339)3540(218)3758
7335(83)7212(1253)5919(415)5504(548)4915(615)4300(308)3952(154)
+++++++++++++++++ | --------- (940) ------- | ------- (923) --------|

Hadn't gone this far on Skyline in 14 months!! "usual" 5.66 in 62:36.

Finally starting to feel like I felt at the end of July. Was it the infection or the Cipro that held me back, or was it just a typical, unexplainable slump?

Cool down. Was back to normal breathing almost immediately, so didn't need to do much, and it was getting chilly.

Legs not feeling as bad as I might have expected.

Boggs Day 2. 90-minute Wilderness Scramble (aka Score-O). Objective was to go to the N part of the map, where I'd never been, even though that meant more climb and probably fewer points. Nevertheless, pleased that I could get 300 points. When I was furthest from the start (which was also the lowest point of my route), figured there was no way I could make it back in time with all the climbing I'd have to do, but the way back was almost entirely on trails and after walking the steepest parts, hustled the last 10 minutes and finished with 4+ minutes to spare.

The only control that gave me much trouble was the first one I chose, a 10-pointer (and, therefore, presumably easy). Couldn't find the knoll in the broad flat area at first, so bailed to the road and found it immediately on my way back in - maybe a minute or a little more lost. Otherwise, three minor bobbles in or near control circles, less than half a minute each. Going downhill through gnarly stuff at one point, my pace count had me thinking I'd missed the trail I was heading for, so angled towards the control and eventually did hit the trail, meaning my pace count had been off. Maybe lost a minute on that one.

Wore the rubber-cleated shoes because my metal tipped spikes were still wet from yesterday. The rubber ones were OK, but I think the metal tipped ones are better for this terrain.

Surprised that the 315m of climb wasn't tougher; the fact that it was mostly on trails muted the effect somewhat.

C • Boggs 5

Warm up. Minimal since I wasn't planning on starting off very fast, and, of course, I was a bit stiff from yesteday.