Training Log Archive: DWildfogel

The usual weekly accumulation of morning stretching and strength exercises, and now balancing as well.

Monte Bello. Cold (low 40's) mostly sunny, after 1.5 days of rain (so the vegetation was very wet). The idea was to run in terrain, mostly keeping track of where I was, but not to try to navigate to any place in particular. That is, it was mostly a physical training session. Used a map with a course from 2004, which had a start way on the west side, so made it my aim to get over there.

0 - 115: jog across Skyline and to the map

115 - 3917: went N, just looking for places where I could jog. Especially after the rain, wanted no part of trying to cross the ravines or creeks since their sides would be muddy, so planned to wind up at the foot bridge. Eventually cut W, then on the road a little until the junction with the trail down to the bridge, but went to the downhill side so I could continue in terrain. Got to the bridge at about 1253. On the trail for a bit, cut up as soon as I saw a way through. So steep! Tried to keep jogging while "tacking", but had to do a lot of walking. The broken ground and thick grass didn't help. Saw a boulder on the map I was unfamiliar with, so headed for that and nailed it. (Counted that as my second control, the foot bridge being the first.) Then headed for #3 on the course, a boulder. Still had to do a lot of walking, got to the right spur, but couldn't locate a boulder and wanted to keep moving. Eventually got to where I could see down to the start, my fourth control. Headed up towards the trail that would take me back towards the foot bridge.

3917 - 5226: Came to a new, unmapped trail; took a split there, figuring on be on trails all the way back. But the mapped trail was nowhere to be seen, so wound up going off trail all the way down to the path leading back to the bridge.

5226 - 10015: From that point on, stayed on the trail since my legs were quite tired and going off trail (and uphill) would have meant walking.

If I do something like this again, I should jog up the steep hills on trails and then run in terrain downhill, tacking back and forth.

[Orienteering training]

C • Great workout 2

Cool down by walking up the very muddy fire road.

Got a new battery for my Timex Ironman. Supposed to last one to two years.

At home, similar to Tuesday's workout at JCCLG, but with the theraband replacing machines.

[Strength]

JCCLG. Had to run some errands, so stopped at the JCC to do pull-downs, the one machine I can't simulate very well with a theraband. Did three sets in front, the last one with 90 lbs, and two in back.

Also did 11 bar dips.

JCCLG. More dribbling than shooting.

Total for the Lake Ranch Reservoir threshold workout, including warm up, intervals, recovery jogs and cool down:

5.1 miles, 5458

Lake Ranch Reservoir. Threshold intervals: warm up. Ran easily to the near side of the lake, the first mile at the usual pace, but with several spurts in the third half mile.

510(539)1050(436)1526

Lake Ranch Reservoir. Threshold intervals: the intervals.

I'll include times for recovery jogs between intervals in brackets, but they are not included in the total. I'll total them in the next entry.

[30] 341 [59] 343 [100] 336 [56] 334 [200]

Ran from the near side of the lake to the far side, then back, then repeated that. Felt much better than last time.

[Threshold intervals]

This is the sum of the recovery jogs before and after each interval.

Cool down. The 2 minute cool down had taken me a little ways down the hill from the lake. Took 1 minute to pee and then stretch a little, then jogged at a little faster than the normal cool down pace almost all the way back, stopping maybe 60m before the end. This extended cool down helped keep my legs loose, it seemed.

Ran the long, uphill "seventh half mile" in 759.

JCCLG. Full sets of everything, including core. 11 bar dips. Also did a set of clam shells and some BOSU balancing.

[Strength]

Lake Ranch Reservoir. Temp in the mid-fifties, bit of a chilly breeze. Object was to run nice and easy, which I did. Seemed like good training without overworking. Tried using a smaller stride with quicker turnover, hoping that will keep my quads from overworking. It'll take some getting used to, though. Stayed with Louise the whole way, except for getting a bit ahead on the big downhill, which necessitated a half-minute loop back. Tempted to pick it up over the last half mile, but kept that urge in check.

505(543)1048(509)1557(453)2051
736 -- up to three trees
501 -- back down
(445)(432)(556)(449)

Usual 4.0: 4054
Extra mile: 1237
Loop back: 31

Cool down.

Drive back from Bolinas, with a stop in SF to have a snack with Rachel.

Bolinas, CA. Commonweal retreat center.