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Training Log Archive: DWildfogel

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running3 3:06:29 16.97 27.31 150
  Stretching1 2:55:00
  Qigong1 1:00:00
  Physical therapy1 1:00:00
  Walking1 58:00 3.1(18:43) 4.99(11:38)
  Strength exercises1 30:00
  Warm up activities1 5:00
  Total8 9:34:29 20.07 32.3 150

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Saturday Oct 22, 2016 #

9 AM

Qigong 1:00:00 [3]

Marcy's class in Los Gatos.

Friday Oct 21, 2016 #

Stretching 2:55:00 [2]

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

12 PM

Running (Easy dist / hills) 50:58 [3] 5.12 mi (9:57 / mi)
shoes: Kayano 20 Blue

Lake Ranch Reservoir. Sunny, 70 degrees, little to no breeze. Out late (12:30) because I had an ultrasound this morning that required fasting, and didn't eat breakfast until after that. Much better run than a few days ago. Body felt good beforehand (despite lack of sleep due to pulsing headache), but when I started to warm up a little, legs felt disappointingly heavy. Fortunately, after a few minutes they felt better, and though I never felt really good, kept pushing the pace (without getting near oxygen debt).

314 -- up to third bridge
216 -- down
434, 419, 542, 426 [Total for last 2 miles: 1902]

Usual 4.0: 3921
Extra half-mile: 530
Loop backs: 607

[Easy distance w/hills]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue

Cool down.

Thursday Oct 20, 2016 #

12 PM

Walking 58:00 [2] 3.1 mi (18:43 / mi)
shoes: Kayano 16 White

Redwood Shores. Bay Area Heart Walk. Quite a warm day. Modest pace. Walked the last half with Selvi.

4 PM

Strength exercises 30:00 [4]

JCCLG. Didn't have a lot of energy at first, but turned into a good workout. Pretty much the full workout, three sets of everything. 8 bar dips.

[Strength exercises]

Wednesday Oct 19, 2016 #

12 PM

Running (Easy distance) 59:43 [3] 6.0 mi (9:57 / mi) +150m 9:14 / mi
shoes: Kayano 20 Blue

Rancho San Antonio. Hadn't run here in eleven months, and this was only the second time in the last 3.5 years. Ought to come here a little more often!

It was really windy up at home today, so decided to come down here to run, especially since I had some errands to run anyway.

Felt really sluggish for the first 20 minutes, with both my quads rebelling. Wondered whether I should just turn back, but persevered. After 20 minutes, started feeling much better. Faded a little over the last mile+, but still decided to add the (optional in my mind) additional last half mile.

---------- 5943 --- E. side of parking lot
---------- (530)
---------- 5413 --- "usual" start (just over bridge SW of parking lot)
(1118) - (1013) -- on the way back, took the trail (w/hill) paralleling the road
1118 --- 4359 --- gate past farm
(356) -- (320)
1513 --- 4039 --- bottom of 7 switchbacks trail
(721) -- (608)
2234 --- 3431 --- dam
(629) -- (527)
----- 2903 -------- end of Rogues Valley (hairpin turn)

Amazingly similar to the last time I ran here, 11-30-15, with several of the splits being identical or off by a second.

[Easy distance]

Warm up activities warm up/down 5:00 [2]

It was late and I wanted to get going, but did a bunch of knee flexing and stretching and then...

Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Kayano 20 Blue

... jogged to the horse trailer lot and back, at a snail's pace - and even that didn't feel good.

Running warm up/down 5:30 [2]
shoes: Kayano 20 Blue

Cool down.

Tuesday Oct 18, 2016 #

10 AM

Physical therapy 1:00:00 [4]

At Kevin's. The first 20 minutes were spent with me laying on the massage table and Kevin manipulating my legs in various ways, which, with the bruise on my quad, was not at all comfortable. The last 40 minutes was devoted to the usual strenuous exercises meant to activate and strengthen my glutes, most of which were even more difficult with the bruised thigh.

Monday Oct 17, 2016 #

11 AM

Running (Easy dist / hills) 48:18 [3] 4.65 mi (10:23 / mi)
shoes: Salomon SC 3 Bl/Bl

Lake Ranch Reservoir. Partly sunny, cool; ground muddy in spots. A discombobulated run on a discombobulated day. Fortunately, the power came back around 7:30am, but it took quite a while to get everything working again, especially the water. Once we got to the lake and started the run, I noticed almost immediately that my house key was missing from the key chain with my car key. We spent more than 5 mins looking for it, with no success, but got quite chilly in the process. Then 7 mins into the run, we came to a tree that had fallen across the trail and we had to scramble over it (I subtracted that time from the run). A mile later, did a loop while L went into the bushes for some relief, then after coming down from the third bridge, I had to do the same. During the last two miles, my left quad, which I'd smashed at the movies yesterday, was getting really sore and I eased off a bit.

Somewhat disappoint after the pretty decent run I had Fri, but I guess I had enough excuses ;-)

325 -- up to third bridge
223 -- down
446, 434, 600, 446 [Total for last 2 miles: 2006]

Usual 4.0: 4053
Extra half-mile: 548
Loop backs: 136

[Easy distance w/hills]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC 3 Bl/Bl

Cool down.

Sunday Oct 16, 2016 #

(rest day)

At a movie theater in Santa Cruz (seeing Queen of Katwe, based on recommendations in PG's log), tried to slip out to the rest room in the dark (during the previews) and smashed my left thigh into an armrest I didn't see at the end of the room. My leg was moving forward quickly and it was quite a collision. Really hurt for the rest of the movie.

Then we got home only to find that there was a power outage :-)

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