Training Log Archive: DWildfogel

JCCLG. Twelve laps around the perimeter of the soccer field.

Warning in effect to stay inside unless you have to go out, due to all the smoke. But when I got to JCC, thinking I'd try running on a treadmill, didn't smell any smoke so decided to go outside for a real run. Very glad to be out there, though later I felt some congestion in my chest, so maybe it wasn't such a great idea.

Legs surprisingly stiff, given that I had two straight days off. After a few laps, though, pressed the pace a bit.

Two laps at a time around the grass field:

353, 345, 339, 333, 320, 304

Now think that two laps is less than 0.4 - but by how much? For now, I'll take it as 3.833.

[Easy distance]

C • Fire and Smoke 2

Warm up: easy jog around the soccer fields, clockwise.

Cool down: jog around for 5:45.

JCCLG. Since I was here after my run anyway, did a few strength exercises: pull downs, front and back, 13 bar dips, one set of curls (first tried 30 lb dumb bells but then did 8 x 27.5 lbs)

[Strength exercises]

Intended to run today, first before lunch, then in the afternoon, but it got squeezed out both times by other things. Anyway, it was windy, cold and SMOKEY outside, and quite uninviting.

Lake Ranch Reservoir. After a trying day, L and I go for a modest paced walk at the lake.

At home. Did just the core exercises before dinner, plus 12 bar dips. Much later, did two sets of the weights.

[Strength exercises]

Local terrain. Jeep trail next door. Upper 60's.

Not a good night's sleep (very high winds, smoke), and a stressful day, but it was so lovely out once the wind died down, and I thought exercise would do me good, so did some stretching and concocted a sort of threshold interval workout, where, starting with lap 4, did every other lap hard while still running at a decent pace in between. Quite a good workout.

220, 206(426), 202, 153(355), 205, 145(350), 208, 142(350), 209, 141(350)

Stung by a wasp or something on the left quad with 1.5 laps to go.

[Threshold intervals]

Cool down

Spent the day in San Anselmo.

At home. Full sets, reps and weight.

[Strength exercises]

The usual weekly accumulation of morning exercises.

Local terrain. Jeep trail next door. Had planned to run before lunch, but that got squeezed out, so ran at 4:30. 74 degrees when I started, 62 by the time I finished. light breeze, mostly quite pleasant. L was running at the same time, but on her own.

Wanted this to be easy, and it was. Legs pretty stiff for the first two laps (should've done more to loosen up after a long day of sitting), but pretty smooth after that. Felt easier than last Friday, and only a :08 slower.

Splits are for 2 laps at a time, 0.4 miles:
505, 447, 438, 433, 432, 421, 423, 424, 422, 405

[Easy distance]

Cool down