Training Log Archive: DWildfogel

Pogonip (Santa Cruz). Coastal Trail Runs "San Lorenzo" 10K. The GPS track includes the run plus cool down. The run part (according to the Garmin) was 5.7 mi in 1:02:44, good for 22nd place out of 74, 2nd M60 (a 62-yr old ran 53). The race organizers insist it was a full 10K. There is heavy tree cover on the course plus quite a few sharp turns, so it's likely the Garmin under-counted the distance at least somewhat. Felt to me like we were running 9:30 pace on the flatter parts, but the Garmin said 10:40 (suggesting again that in under-reported the distance).

Warming up, felt better than I had in a while, so decided to enter the run (rather than just go off on a run of my own). Stayed with Louise the entire run, which kept me from over-doing it. Good, brisk workout, but not a killer. Quads were a bit sore from the initial climb, but not as bad as they've been lately.

13:53 Top of the big initial hill (includes .18 mi loop in the park before climbing)
33:47(19:54) Turn around at Hwy 9
54:10(20:23) Turn to downhill
1:02:44(8:35) Finish

Cool down: .31 mi in 5:21

Chatted with Penny and Harold before hand. Penny entered the half, but had calf cramps and had to drop out with 5K to go.

Lovely running course.

Warmup

The usual weekly accumulation of morning stretching.

Short walk followed by some stretching and some core exercises. Neck is still pretty sore.

JCC. Bar exercises: 2-6-17. Elbows didn't seem to want to do pullups. So, actually did the 6 chinups (=SB) first. That irritated the sore neck that I'd woken up with, so when I tried the pullups again, had to stop after 2. But managed a SB for the bar dips.

Weights: full sets of curls and military presses.

The 17 bar dips is the best I've done in over a decade.

Lake Ranch Reservoir. Quite warm, though temp is only low 70's. Fortunately, there's a nice breeze and this run is almost all in the shade. Quads felt surprisingly lousy (they'd felt much better walking around this morning than they had yesterday), so struggled throughout the run.

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Stopped for a few minutes at around mile 2.6 to chat with Pete, an old friend I hadn't seen in about 15 years. Used to see him at Mona's group's potlucks. It was a bit hard to get going again after that short break; legs had tightened up.

Cool down

Front of house. Lower hamstrings quite sore, just go out to loosen up. 4 short loops (1023) and one full loop (627).

Upper body only: weights, theraband.

Legs pretty tired from yesterday's long hike.

Berry Creek Falls loop in Big Basin. Total walking: 10.8 mi, 2995' climb, 4:42 (elapsed time 5:40). Includes an extra .25 mi and 5 mins for going back to pick up my jacket which I dropped. Lovely cool day, lots of water at the falls. But I wore out badly over the last 3 miles, and the whole thing took more than half an hour longer than the last couple of times and nearly an hour longer in elapsed time. A few anomalies in the GPS track, so the overall stats are likely a bit off.

Wore the REI Monarch hiking shoes, which were very good for this hike.

Not much sleep after getting home at midnight after going to the baseball game in Oakland. Prior to that had met Rachel near the Oakland BART for dinner.

Started on the Skyline to Sea Trail near the "usual" orienteering parking lot. Stayed on Skyline to Sea all the way until we could see Berry Creek Falls.

After 25 mins for lunch at the falls (pictured below), hiked up to the upper falls and stopped for 15-20 mins to finish lunch.

From the upper falls back along the Sunset Trail. I was really dragging the last 3 miles. The REI Monarchs seemed to protect my toes, and nothing got hurt, but my quads and then my hamstrings just wore out. Stopped several times for 1-2 min breaks, totaling about 15 mins.

Next time: Got to make it shorter. Try going up Sunset, transferring to Skyline to Sea at the 0.1 mi connector past the fire road, and then coming back the same way. Wouldn't see the upper falls, but might be able to get the hike down to 8.5 mi.

C • Falls 2