Training Log Archive: DWildfogel

Skyline. Another storm is coming. Weather kept alternating between halfway decent and nasty. Unfortunately, we caught a nasty part.

Would've taken the day off (having worked my legs hard for several days in a row), but L wanted to run, so ran it her pace. Pretty clear from the beginning that my legs didn't have much, so just tried to make it an extended warmup. Of course, that's very hard to do with all the hills on this run, and at this pace, going up those hills feels like running in place. Not very satisfying.

-------- 141(1223)1404(104)1508
3114(----1502---)1613(105)

[Easy distance minus]

C • 1

C • Week of rain coming 2

Marcy's class in Los Gatos. Was really tired during the class. Maybe it was not enough sleep, maybe it was doing a full stretching/strength/balance session this morning.

JCCLG. Got a half-hour nap in after this morning's qigong class, so felt better for this session. Included 4 glute exercises plus one set of one-legged squats.

For the pull downs, muscles were a bit sore, but otherwise, felt good and really pushed everything.

[Strength exercises]

The usual weekly accumulation of morning exercises: stretching, strength and balance. Cut down a little on the core exercises (bridges, plank, pointer-dog) because the whole routing was taking so long. Now doing 70% of what I had been doing for those 3. Still over 4 hours for the week.

Front of house and local terrain (old jeep trail). Steady rain and significant wind, though both died down in the second half of the run. Very wet ground, lots of puddles. Because there were big and deep puddles on the side of the road, running the front of house loop meant much more running on pavement than usual, so switched over to the loop on George's property and finished the run there. It was pretty dark in the woods by the time I finished; would've been a little risky running more laps in there, even though I pretty much knew where all the obstacles I had to avoid were.

Had been feeling pretty energetic all day, and wanted to do the 5.66 mile to Black and back, so this at first seemed like it would be a disappointment. But given the conditions, felt fortunate to get in as much as I did, felt good running, and enjoyed it, especially the second half off the road.

3 x front of house: 619, 603, 604 (1826)
Transition to the jeep trail: 108
Ten loops on the trail, split every second loop: 434, 434, 434, 429, 422
Additional half-loop: 101 (pace counted 200m)

Overall, the part on the dirt road was pretty similar to 1-12-17, though that time I kept picking up the pace and this time I was staying steady.

[Easy distance]

Cool down. Back on the jeep trail the way I came (too dark to continue counterclockwise), then in the front yard.

JCCLG. Core interleaved with upper body exercises on machines; adductors; 10 bar dips; 4 glute exercises with the yellow thera-ring; wieghts. Pushed everything.

Note: been logging the glute ("physical therapy") exercises separately, but since these are now a regular part of my routine, I'll just incorporate them in the strength exercises.

This took a little less time than my routine at home, even though I did an extra set of pull-downs today.

[Strength exercises]

Local terrain. Hadn't planned to run today (and hadn't done back-to-back days in quite awhile), but a storm is due tonight, the sun came out around 11, and I'd add a frustrating morning, so getting outside seemed like a great idea, and it was. Temp in the 50's, but blustery and foreboding. Took my time, definitely got into O2 debt before the last lap - and the pace was actually fairly typical of these runs. So, excellent workout, plus, later in the day, my knees and hips amazingly felt better than they had this morning!

809 - Warmup, mostly on Skyline (3 x short loop)

4 loops of 1 x house followed by 2 x woods: 500, 454, 440, 426 Total: 1859

[Orienteering Forest running]

Cool down:

118 walk
256 jog in front yard
114 walk, stretch
620 jog half-mile on Skyline

Skyline, to just past Gist and back, plus one front of house loop. Nice spring like day. Actually got out at 9:45 because I had to leave by 11:15 in order to go pick up my car at the dealers before heading to Oracle for a lunch meeting.

Legs still pretty tired from Sunday's hike in Big Basin, but wanted to take advantage of the nice weather. Both knees really ached for the first half, but felt better on the way back, so was able to pick it up without too much effort.

Once again, L started off while I jogged a little to loosen up, so I wound up running all on my own.

"Usual" 2.5:

-------------- 135(1130)1305(58)1403
2757(118)2639(1136)1503(59)

Front of house loop: 528

Somewhat encouraging run. Later though, my left knee was quite achey.

[Easy distance]

Cool down

At home. Theraband interleaved with core, then adductors. Full amount of all 7 exercises. 8 bar dips.

(As I've been doing recently, then did four PT exercises, which are logged separately below.)

Weights: moved up to the 25 lb dumb bell for curls, but not for military presses. For the latter, did only two sets because my neck was starting to hurt.

[Strength exercises]

At home, with yellow theraband. 3 sets each leg, with 30 sec holds, of clam shells, scissors and dog hydrant. Three squats, about 25 secs each.

This was actually a tad more than last time, but took a couple of minutes less. Guess I rested less.