Training Log Archive: DWildfogel

Lighter session. Two sets each (instead of three) of theraband, core, weights, hips.

The usual weekly accumulation of morning stretching and strength exercises.

Front of house. Wanted to give myself an easy day. Carried an old map with me, a MorganTerritory A-meet from 2006. Spent the first four laps trying to pick out route choices and navigational details, which I was able to do reasonably well, though it's certainly hard work and definitely slows me down.

Got out late because L wasn't feeling that great and wasn't sure if she wanted to run at all and finally decided she'd be better off not running. Had a small snack around 11, so I was OK on the run. Sun was out, actually felt pretty good, took it fairly easy; a little surprised that my times were so slow, but I think that was partly the map reading. On the other hand, I put the map away on the last lap, and that's still 30 secs slower than I would expect. So, think it was indeed a good day to take it easy.

643, 625, 619, 616, 602, 123

[Easy distance w/map]

Cool down.

JCCLG. Body was tired today. Cut back some on the core and weight exercises, full amount of everything else.

[Strength]

Skyline. Rained hard overnight, wore rubberized booties and trail shoes expecting mud and puddles, but it wasn't too bad. Wanted to run at an easy pace and started behind L for a mile plus, but that was too slow. One loop back, 45 sec at the 7 mile mark, then ran the rest on my own, and a somewhat quicker, but still easy, pace. After an hour, my left hip started hurting on every uphill.

Quite chilly with the heavy moisture in the air, was glad to be done though I had plenty left.

++++++++++++++++++ | ++++ (1334) ++++ | +++++ (1048) ++++ |
-------------- 140(1310)1450(528)2018(806)2824(710)3534(338)3912(224)4136
7627(121)7506(1200)6306(418)5848(552)5256(613)4643(311)4332(156)
++++++++++++++++++ | ++++ (1010) ++++ | +++++ (924) ++++ |

[Long distance]

Cool down.

Oracle gym. Good workout, push everything. No exercise ball for squeezing, no hip exercises, but everything else.

[Strength]

Local terrain. Upper 40's, cloudy. Felt strong (perhaps because of not running for two days).

Brought along a map to read with a course on it, along with my orienteering glasses, compass and magnifier. Found it very difficult to read the map at the speed I was running, but by the end managed to read through the whole course (which had taken me 40 mins when I did way back when). Only read the map on loops 2 through 6, for a total of 2445. Clearly, I lose considerable speed while reading the map, and I didn't even get all the details off of it that I would need if I were actually navigating in that terrain.

814 - warm up, mostly on Skyline (3 x short loop)

7 loops of 1x house followed by 2 x woods: 507, 508, 500, 458, 450, 450, 407. Total: 3359

Note: On lap 6, lost a few secs when I missed a turn due to looking at the map.

First time I've done 7 of these loops. Could've done more if I hadn't picked it up on the last lap. That last lap was a PR.

[Orienteering Forest running w/map]

Cool down, part 1.

Cool down, part 2.

Cool down, part 3.

Fisherman's Wharf, San Francisco. Stayed at the Tuscan Inn on North Point last night. Walked out to the bay and then out a pier to "Forbes Island". Great views!

Fisherman's Wharf, San Francisco. After breakfast, took L out to the same place I'd been earlier in the morning.

Later in the day, helped Rachel move from Hampshire in the Mission to 11th in the Sunset.