Training Log Archive: DWildfogel

Stanford. Hadn't even run with a map in two months, and I was itching for some orienteering activity, so ran 4 controls from a course that Rex had put together for an event last year. Parked at Angell Field, started by the tennis stadium (there was some big event going on there). The course was mostly in the semi-wooded area S of El Camino. Flat, pretty easy, had no trouble navigating, but sure felt slow running. I was trying to take it easy, given that we're planning a backpacking hike for tomorrow, but didn't seem that I could have run much faster anyway.

5 min warmup; 5 min cool down.

The usual weekly accumulation of morning stretching and strength exercises. Worked up to a couple of days of 60+ pushups, but then rt shoulder was bothering me a bit so cut it back to 42 today.

JCCLG. Short workout but with no rest. To protect my shoulder, only did 2 machine exercises plus curls (3 sets of 8, 22.5 lb dumbbell [a bit less than usual]).

Lake Ranch Reservoir. John Nicholas Trail, all the way to the top. Strongest I've felt in several months. L started off really slowly; I ran ahead as we neared the lake, running 441 for the 3rd split, a good time these days even for the usual 4.0 run - and I felt like I could've run like that for most of the run. Did a 133 loopback at the far end of the lake, so the time for Nicholas Trail was 1:12:11, 1:22 faster than last time. Certainly can do this run several minutes faster. Was still full of run at the finish. Nice to feel good for a change.

The 14th split (:10) was just me stopping the watch. The 12th Garmin split includes a :10 loopback while L looked at the view. The 10th Garmin split includes a :05 stop to let a ranger on an ATV pass. I'll eliminate all of these in the splits below.

526(606)1132(521)1653(441)2134 (L was about 2200)
(133)2307 -- loopback
(744)3051 -- three trees
(351)3442 -- rock on bend **3758 -- "wrong" log I used last time
(615)4057 -- "correct" log
(1220)5317 -- intersection with private trail
(415)5732 --- bench by stone culvert
(928)10700 -- reentrant with car wreck in it
(505)11204 -- junction with Skyline Trail
(140)11344 -- Sunnyvale Mtn, pole before gate

Garmin got 5.01 but the trail is supposed to be 5.5 (plus I did a 1.5 min loop back) so I'm counting this as 5.65 miles.

Cool down

Lake Ranch Reservoir. third bridge run. Plans for the day changed several times, but got out at 11:20. Temp in the high 60's though the noon-time sun was hot in the few spots not in the shade. Legs felt sluggish at first, better as I went along. Louise was running a bit faster than usual, which was nice. Felt pretty good on the flat parts, uphills were a bit of a struggle. Picked it up a little at the end. Nice to be under 40 for the usual 4 miles, even with the effort expended going up to the third bridge.

503(536)1039(501)1540(449)2029
(309)2338
(212)2550
(432)3022(421)3443(549)4032(426)4459

32 sec loopback after downhill from bridges

Usual 4.0: 3938
Additional half-mile: 521

[Easy distance w/hills]

Cool down

Nice morning at Goat Rock beach (including a walk along the wet sand out to the channel to see the seals), but drive down to Michele and Andy's was a nightmare. GPS had us take 116 as an alternative to staying on a jammed 101, but as we got in the vicinity of the Sonoma Raceway, the crowd came out and we were caught in a huge jam, losing an additional hour. At least later we got to SF only a few minutes late for dinner with Rachel (and Ryan and Josephine).