Training Log Archive: DWildfogel

Local terrain. Out at 11:45. Quite warm, but breezy, so not bad.

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

5 loops of 1 x house followed by 2 x woods: 456, 445, 436, 431, 426 Total: 2314

Hill behind house: 35 walk over, 158 jog/walk down (cutting some corners), 201 up.

Pushed a bit, was in some O2 debt by the second loop. Considerably faster than Monday. Tough workout.

Acted pretty much as if my knee was fine, though it's certainly less than 100%. Only concession was a little extra care on the short, steep downhill in the forest loop. Afterwards, during the cool down, my knee collapsed a little bit, but after 15 seconds it was ok again.

[Orienteering Forest running]

215 walk
336 recovery jog in yard
122 walk, stretch
750 cool down half-mile on Skyline

The usual weekly accumulation of morning exercises: stretching, strength and balance.

Had intended to run this morning, but lack of sleep and stress level, plus aching knees, made me decide to postpone.

At home. Theraband interleaved with core, adductors, weights. Full reps and weights; actually, 10 reps on the curls (as opposed to 8).

[Strength exercises]

Physical therapy exercises at home: palace guard parade steps, squats, quick squats, fire hydrant, Tongan warrior steps.

Skyline. Both knees ached at the start and for several minutes into the run. Legs were stiff and tired, plus I was stressed and sleep deprived. Not a fun run.

----------------141(1231)1412(522)1934(738)2712(06 turnaround)
5225(117)5107(1215*)3820(428)3351(633)

*plus 32 loop back

[Easy distance]

Walked for 3+ mins before a slow jog cool down.

At Kevin's for more physical therapy on my knee. He worked on my back a little, too.

A bit more fieldwork at De Anza Park.

Oracle gym. All the exercises: core, weights, machines, bar dips, adductors. Pushed pretty hard.

[Strength exercises]

Local terrain. Out at 7:30, not quite as early as I wanted, but today isn't nearly as hot as the last few days, so it was OK. Stepped up the pace a little, but still holding back some. Breathing pretty hard by last loop, so I still have a ways to go to get my conditioning back.

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

:20 walk

4 loops of 1 x house followed by 2 x woods: 513, 459, 452, 431 Total: 1936

After second loop, walked for :20. These walks are still part of the knee recovery process.

:45 walk to driveway across street, then 2:39 jog down to end of wall.

1:49 run up to "three trees", the usual finish for Skyline Hill runs. This is a tough hill!, but nothing like the trail behind the house. Stayed at moderate pace.

[Orienteering Forest running]

Cool down.

300 recovery jog on Skyline
54 walk, stretch (not counted in the total time)
750 "half mile" cool down

Exercises at home.