Training Log Archive: DWildfogel

Marcy's class in Los Gatos. For the first time, I was able to relax enough during some of the exercises (because I've learned them better) that they felt a bit soothing.

The usual morning exercises: stretching, strength and balance. Did everything or nearly so (taking at least 40 minutes) each day except this morning when I did just the basic stretches and a bit of core.

Skyline. After having trained hard four days in a row, thought it might be time for an easy day, even though I'm not planning to run tomorrow. Once I got out there, my legs agreed completely, so I just took it easy, staying with L to just-past-Gist and back.

-------------- 141(1214)1355(104)1459
3042(135)2907(1304)1603(104)

This week I've been feeling in better shape than at any time since I hurt my knee in April (though not near to what I was in March, getting ready for the SML Champs). Today doesn't change that. Chilly, blustery weather and a poor night's sleep were other factors in taking it easy, as were recent dietary changes. Didn't feel anywhere near as bad as some of those occasional days in recent years where it seems like my legs just won't move.

[Easy distance minus]

Woke up in the night with a very sore right Achilles, down by the bottom where it attaches at the heel. (It is the left Achilles that bothered me for decades.) Uh-oh, thought the speed work yesterday might have caused an injury. Fortunately, though, once I got up in the morning, there was no trace of the soreness. Weird.

C • Achilles 3

JCCLG. Nice little warm up. Legs were mighty tired from yesterday's speed workout, but felt reasonably fluid nonetheless.

JCCLG. Everything to the max, even threw in some bosu lunges. Two sets of curls with 27.5 lbs in each hand before having to go back to 25 for the third set. That's about equal to the most I've done in the last 40 years. 12 bar dips.

Also mixed in three PT exercises for my knee, but I'll log those separately.

[Strength exercises]

JCCLG. Mixed these in with the strength exercises: high stepping with weights, step ups with weights, one-legged squats. Again, my balance seems much improved since the last time I did these at Kevin's.

Front of house. 47 degrees, breezy, feels like sub-40. Discombobulated day (meeting L at the auto body shop) had me miss my morning workout, didn't really feel like going out in the afternoon, but a 20 min nap gave me the fortitude.

Decided a speed workout would be a good thing, not having done one in a while. With some good pre-running exercises, was able to get going at a good pace right off the bat, so decided to make the intervals fast even though it would probably mean only doing two. Pleased with the last one.

556, 529, 507, 449, [115] 438

There were so many leaves in the margins that in some places I had to run on the road.

[Threshold intervals]

Cool down:

430 recovery jog .25 mi
100 walk, stretch
725 jog .5 miles

Did these warm up activities beforehand, and felt quite ready to run when I was done. Exercycle, high stepping, step ups, knee rotations, a bit of stretching.

Oracle gym. Felt reasonably spry, made a high percentage of my shots.

Oracle gym. Started it off with three PT exercises: high knee walking, step ups, one-legged squats. Balance was better than it usually is.

Oracle gym. Continue with the usual set of strength exercises, though no adductor work. Several times the apparatus or weights I wanted were in use, so I had to do things in non-standard order, but eventually got everything in. Reps and weight at the max. 12 bar dips.

[Strength exercises]

Gorgeous morning, did some additional (i.e., beyond what I've already incorporated in my morning exercises) qigong on the deck with L.

Lake Ranch Reservoir. Felt much nicer than the actual temp, mid-60's, maybe because there was no wind. Ran in shorts and singlet, which I think helped. Legs seemed a bit sore from walking 8 miles yesterday, but the sore spots didn't seem to be in places I needed to run, so I very quickly felt good. L started off a bit faster than usual, so I went with that and just kept it up, with many loop backs. The third split is slow because, after looping back, stayed with L for several minutes.

Took the lower trail along the lake for the first time. Because of the additional hills, that route must be at least 10 secs slower. Nice though.

Best I've felt in a while.

458(533)1031(503)1534(449*)2024
303
208
448*,410, 517, 403 Total: 1820

*down by lake, so maybe 10 secs longer than usual

Usual 4.0: 3844 (but compared to usual route, ~3824)
Extra half-mile: 512
Loop backs: 503

[Easy dist w/hills]

Cool down

San Francisco. Walk very fast from Rachel's house to the DeYoung, then down Kennedy Dr to Ocean Beach. Really gorgeous day. Walk out on the beach before heading back to the Park Chalet for lunch.

After lunch at the Park Chalet, walk back through Golden Gate Park, finishing by walking along Stowe Lake and then winding up at a bakery on 9th Ave. This walk back was at considerably brisker pace.