Training Log Archive: DWildfogel

Skyline to Black and back followed by 4 front-of-house loops plus. After two days of rain. Still raining hard early AM, so skipped meeting the run club at 8 and instead opted to wait for the rain to stop (as forecast, and it did) later in the morning.

+++++++++++++++++ | -------- (1228) ------- |
--------------135(1205)1340(503)1843(725)2608(654)3302
6320(82)6158(1215)4943(411)4532(604)3928(626)
+++++++++++++++++ | -------- (1015) ------- |

4 loops: 558, 549, 548, 537, 45 <--- extra .06 mi to get to 8.0 total

Given all the rain, the margins were surprisingly lacking in mud, puddles and debris, so it made for a good running surface.

Ran behind Louise for the 5.66, and it was quite slow - almost too much so to feel easy. Picked up a little on my own on the 4 loops, and at that point realized that it was probably good that I hadn't gone faster sooner. Still, felt I could have kept up the pace for another mile or two. Never had to pay any attention to my breathing - easy all the way.

Garmin was way off on the four loops: it usually gets .52 or .53 when I run (.56 when I walk; after many years of my own measurements, I figure .57), but today it got between .41 and .46, averaging .435. Also, no elevation data was available. Anything to do with the stormy day?

Cool down

The usual weekly accumulation of morning stretching.

JCC. A little more vigor than usual, driving and jumping.

30 sets (20 upper body, 10 core) in 30 minutes. Increased weights for all the machines and dumbbells, so it was a tough workout.

Lake Ranch Reservoir. Rain, but the tree-covered trail kept the mud down to just a few spots. The usual 4.0 in 3814 with an additional 1:36 loop-back after 3 miles. At first, legs seemed to still be feeling Monday's speed workout, but picked up the pace for the second half and it felt really easy.

---------------456(526)1022(448)1510(440)1950
3814(419)3355(524)2831(411)2420(430)

Cool down

3 sets of each of the 3 theraband (upper body) exercises, interleaved with pilates mat (core) exercises, followed by 2 sets of clam shells (hips) interleaved with squeeze-betw-knees (adductors). Finally 3 sets each of curls and military presses.

Front of house. Drove back from the cabin in the morning, getting home at 12:30. Legs felt good, and it was a gorgeous warm (70 degrees) day, so decided to get some speed work in.

614, 524, 507, 444 [111 jog], 441 [121 jog], 500 (?)

Accidentally stopped my watch at the beginning of the last lap, so the time is just a guess. I was definitely struggling and surely slowed down a bit over the last 200m. Quite a grueling workout; probably should have run the second lap a little more slowly and taken a minute jog before the first threshold interval (the 4th lap).

Note: Total time for first three laps (ostensibly the warmup, though I was already breathing pretty hard at that point): 1645

Walk 1 minute
Slow jog 0.2 mi in 4 mins
Walk/stretch 1 minute
Jog 0.7 mi in 904

Drove from Monte Rio out to Boggs to meet with course setters Bill and Heidi Cusworth. We went over how we'll set up the assembly area.