Training Log Archive: DWildfogel

Walk down to River Road, around the golf course, then back up. Andy and Michele had been over for a lunch of delicious fresh crab earlier.

The usual weekly accumulation of morning stretching.

Kortum Trail (Sonoma St Beach). Start at Kortum trailhead (near Blind Beach parking), finish at Sunset Rocks. Lovely day, 50's, feels warmer in the sun. Ran quite easily, tried not to push it coming out of gorges.

Not sure of total distance. Might have been a bit more than 6.5.

------------ Kortum trailhead
-------------
--700 ----- 6909 --- Sunset Rocks
(1403) ------ |
2103 ---- (2128) --- Shell Beach (stopped for restroom)
(812) ------- |
2915 ---- 4741 ---- junction after big gorge
-(403) --- (342)
3318 ---- 4359 ---- circle parking lot
-(302) --- (244)
3620 ---- 4115 ---- last wooden bridge
-(209) --- (225)
3829 ---- 3850 ---- gravel road
-------- (21)

Loop backs: 244

Cool down: Walk back over big hill to Blind Beach parking. Stopped to talk for a minute (not included in the time) to a guy and his son was were looking for his wife and daughter - who we then ran into in the parking lot.

Drove up to our Russian River cabin (left mid-afternoon, much later than intended). Mostly no traffic, but a horrible mess in SF: took an hour fifty (!) to get from Golden Gate Park to the Golden Gate Bridge!

Lake Ranch Reservoir. 39 degrees, windy. Get out of the car and start running. Trying to make it a very easy run (we're already way behind schedule for the day), but got out fast because it was so cold. Ease off later.
One loop back of 226.

---------------447(524)1011(448)1459(435)1934
3848(440)3407(542)2825(417)2408(433)

Cool down

Theraband exercises (two sets each) interleaved with core, then weights (two sets each).

Long Ridge OSP. Sunny, clear, low-40's, a bit breezy. Legs still feeling it a bit from hard hill run two days ago. Probably started off a bit fast because I was cold, but generally stayed relaxed and didn't push it. Got a bit of a headache on the climb up to the view point. Quite wiped out afterwards.

--------- 16:35 -- Ward meets Long Ridge (then down) [1.35 mi mark]
(11:13) 27:48 -- Fork for cut-off to Long Ridge Trail
(05:12) 33:00 -- Cut-off meets Long Ridge Trail
(10:28) 43:28 -- Wallace Stegner Bench (view point)
(05:18) 48:47 -- Long Ridge meets Ward
(16:43) 65:30 -- Finish

Four loop-backs totaling 2:22 (.21 mi).

Used the gate right near Skyline as start and finish. For the previous runs, I may have used the spot where that little trail meets the fire road, perhaps a 5 sec difference.

Climb figure is from when I used the Garmin nearly a year ago. The Garmin had registered this as 5.2 (Louise's Nike Plus had gotten 5.4), but with the experience I've now had with that GPS, I'm adding about 10% to the distance, making it 5.7 miles, which makes the distance closer to what I used to think this run was.

Afterwards, ran into Dan Greene, who was about to start a hike with his brother Clifford (?) (mathematician) and sister-in-law Susan.

Cool down, back and forth on the dirt next to Skyline.