Training Log Archive: DWildfogel

Los Gatos Creek Trail, from the JCC, with L. Run S to the 2.5 mi post at the S end of Vasona. On the way back, stopped once we got out to Lark Ave and used the rest as a cool down.

Rain, but mostly light. Much of the dirt I usually run on is a muddy mess, but ran on a good deal of it anyway.

Can still feel my quads, but felt much better than a couple of days ago. Could have gone faster, but mostly stay with L so as not to over do it.

Garmin reports the splits at the half-mile posts as .48 miles, so it looks like 4% under-reporting. Subtracting off the last ,24 mi, 400 cool down, and then adding 4% to the distance gives:

RUN: 3.65 mi, 4041 (11:09 pace)
Cool down: .25 mi, 400

[Easy distance]

C • Pouring 5

Oracle gym. Trying to ease back into these.

Machines:
-pull downs, front and back
-"punches"
-shoulder rotations

Core:
-bridges
-planks

Bar dips

Weights:
-curls
-military presses

One-legged squats

Did one or two sets of each, lighter weights, fewer reps. But it's a place to start.

[Strength exercises]

Oracle gym. A little bit of dribbling and shooting to warm up (this was before the strength exercises.

Front of house. Cold, windy. Got out late (12:30) because we were working on some tasks.

Quads a good deal better (bath last night helped) but still not great, so planned an easy run. On the third lap, picked up a pace a bit on the flat parts, but couldn't have gone much faster without straining. Just going to have to ease into things over the next couple of weeks.

651, 645, 611, 254

[Easy distance minus]

Cool down

Skyline. Sunny and cold. Walked to Tobacco's driveway and back, rather briskly. Hadn't done my strength exercises this morning, so did them when I got, and threw in a few reps of glute exercises too, as a means of starting to get back to that.

Quads are OK when I walk, but tried jogging a few steps a couple of times, and I definitely feel the quads then. Not sure I'll be able to run tomorrow.

Marcy's class in Los Gatos. Starting the winter exercises, which are nearly completely unfamiliar to me.

Santa Cruz. Walked on W.Cliff Dr from Columbia St nearly to John St. and back.

Gorgeous day, surprisingly warm, given how chilly it was both at home and in Los Gatos.

This was a rare spontaneous outing. After lunch at Siam Thai, as we passed through Los Gatos on Hwy 17, decided to go for a walk by the ocean and see the movie Hidden Figures in Santa Cruz. Good movie.

Quads are definitely shot from yesterday.

The usual weekly accumulation of morning exercises: stretching, strength and balance. By week's end, had almost complete range of motion for all the exercises. Put a good deal of effort each day into the core exercises Kevin had given me.

Skyline. Cold and blustery. The margins are a mess, so ran a lot on pavement.

Quads felt a bit sore right at the start, and the first hill was a real struggle. Should've quit right there, but perservered all the way to the planned turn around, just beyond the ruined house on the sharp curve. On the way back, my quads were really shot. Had to walk twice for about :45 each, on the two biggest hills. Finally just cut engines at the 5.0 mark and used the rest for a cool down (not logged). Disappointing that my legs are so sore, and that I wasn't astute enough early on to stop.

--------- 138(1220)1358(526)1924(307)2231
--------4333(1344)2948(449)2459(228)

:27 loop back at Gist on the way back.

No issues with my back, so taking myself off the injured list.

[Easy distance]

Local terrain. Back seems ready for a bigger test. Light drizzle, quite cool. Do 13 laps on the "indistinct jeep trail" that leads out into Gordon George's field. Felt stronger and more confident as I went on, stopping when I did only to make sure that I didn't over do it.

Took splits every other lap. However, when it was time to take the second split, I hit the wrong button, pausing the watch instead of taking a split. It was about 15 secs before I figured out what happened and decided I'd just make that one a three lap split.

The gps track shows quite clearly how much my watch can miss the true position by. Note that I took each split in the exact same place, and ran within a foot or two of the exact same places throughout the run. The recorded track shows considerably more variation, and none was there.

Figure the run was more like 2.5, maybe even 2.6, in 2925.

This was fun.

[Easy distance]

Cool down.