Training Log Archive: DWildfogel

Local terrain. Out at 6:40am, already 79 degrees, and no breeze. Slept poorly, but knee is feeling stronger so wanted to see how it would hold up in an easy run in terrain. Did 2/3 of the warm up (easy to get warm when it's so hot) and then two forest loops, running comfortably and well off my usual pace. Finished with a run up the big hill in back of the house.

Knee held up well, I wasn't slashing with abandon (and was proceeded very gingerly on the one very steep 10m downhill on the loop), but tried not to over protect it either. At one point my right foot caught a tree root and I went down to my hands, but no adverse reaction from the knee.

627 - Warmup, mostly on Skyline (2 x short loop)

2 loops of 1 x house followed by 2 x woods: 540, 519

:45 jog to top of trail behind house, then 2:08 jog/walk down, cutting some corners

1:57 run up (this is a very tough hill!)

[Orienteering Forest running]

Cool down.

Walked 130, recovery jog in yard 320, stretching 37, cool down jog 438 for 0.3 miles.

The usual weekly accumulation of morning exercises: stretching, strength, and balance. There were two mornings where I couldn't get the majority of the strength exercises in because I needed to get out running early. (Today, though, wasn't one of them: I completed the strength exercise right after running).

Front of house. Out early to beat the heat. It was 84 degrees when I finished at 8am, but it wasn't bad while running because there was a breeze and I was all in the shade.

Idea was to keep the max speed to about what it was two days ago, and also run a little more of the downhill (probably walked only 12 -14 secs per lap, except didn't walk at all on the 9th lap). Also thought I should try to get up to that speed sooner, which I did, though I had to push a little to do that.

10 x loop: 638, 608, 603, 559, 557, 553, 552, 551, 549, 543

Last 4 miles in 41:07.

Note: didn't walk on the 9th lap, which was probably worth 2 secs.

Kept trying to throttle back, but also kept pushing a little more on the uphills, which is mostly why the laps kept getting faster. Averaged about 10:15 pace over the last 4 miles, down to 10:00 pace over the last lap.

This is the first time since my knee injury that my run actually felt like a workout. Right knee still feels a lot different from the left one, but it didn't impede me. L told me that when she saw me running two days ago, I was hunched over and looking downwards; I was indeed worried about my foot placement over concern about stressing my knee. Today, focused on not doing that.

Had contemplated doing a loop of forest running as a cool down (even had put my O-shoes outside so I could change into them), but since the run turned out to be a good workout, I didn't want to over do it. Can't get it all back in one day.

[Easy distance]

Cool down.

Local terrain. Just wanted to see how my knee would feel in terrain. Jogged, and cautiously, one loop of my usual forest running (except did the part in the ones only once instead of twice). Felt a good deal of trepidation, but no bad consequences physically.

[Orienteering Forest running]

Theraband interleaved with core. Adductors, weights. A two-thirds workout since I hadn't done these in a while (and it was late, and hot, and I wanted to do some phys therapy exercises for my knee, too). Felt strong.

[Strength exercises]

At home, physical therapy exercises with the yellow band. For my right knee, which is feeling somewhat better today.

Front of house. Out early to beat the heat. (Actually could have been out half an hour earlier, but waited for L, who wound up coming out later anyway.)

This time only walked the sharper downhill leading to Kathy's gate, about 16 secs per lap, so I won't separate that out from the running.

10 x loop: 705, 639, 628, 621, 611, 617, 613, 606, 559, 600

Last 4 miles in 43:08.

Felt a little sluggish at first, but kept feeling better as I ran. Plan was not to go faster than 10:30/mile pace but to add distance, which I did, and run more of the downhills, which I did. In terms of pace, took a while to get going, and only went a few secs too fast on the last two laps. (10:30 pace would be 6:00 per lap, but with the little bit of walking, more like 6:06.)

A few twinges in my knee during laps two and three, but otherwise no problem.

[Easy distance]

Cool down.

Kevin's (The Competitive Edge). Very tired from lack of sleep, didn't do as well as I should have, though with the sensors on I was able several times to activate my glues and not my hamstrings.

Spent a few mins beforehand field checking the NE corner of DeAnza Park, pacing to get the trees in the right places.

Walking with the green TheraRing, then several of the exercises with the yellow TheraRing.

Kortum Trail, Sonoma Coast State Beach. On my own (L was walking due to sore neck). A little faster than two days ago, and definitely felt stronger. Still taking it pretty easy and walking every downhill.

Start at Blind Beach trail head
322 --- ----- top of hill
456 818 --- Sunset Rocks (walked almost all the way down)
1450 2308 -- Shell Beach parking
617 2929 --- edge of Furlong Gulch
621 3546 --- Shell Beach parking
57 3642 ---- bathroom break (removed from total)
1408 5050 -- Sunset Rocks
319 5409 --- looped back to first gully then back to Rocks
452 5901 --- top of hill

Walked back to trail head in 440

[Easy distance]