Training Log Archive: DWildfogel

At home. Glute exercises. 30 sec holds, 2 each leg: clam shells, scissors, fire hydrant.

Want to start doing these regularly to help my knees, but so far have only done them sporadically.

The usual weekly accumulation of morning exercises. A little light last weekend.

Jeep trail next door. Rather chilly. Intended to run easily, and I did, but kept getting faster and faster. No O2 debt, but still, probably should have kept the last few laps around 415 (legs were pretty tired the next two days).

Splits are for two laps at a time, 0.4 miles:
452, 432, 422, 418, 412, 413, 406, 403, 402, 351

PR for 4 miles out here, though the last 4 of a 5 mile run on 10-15-16 were at 4208. However, last 3.2 miles today were faster than the last 3.2 then.

Note: this run had to be faster than the one two days later, but that pace came out very slightly faster. The distance here must be longer than I use.

[Easy distance]

Cool down

Lots of errands, including Christmas shopping.

Jeep trail next door. 39 degrees with a chilly breeze. Didn't have a lot of time because we were going to meet Mike Keihl for lunch. Legs felt pretty decent. All those factors led me to try a fast warmup followed by the big Skyline hill. The "warmup" turned out to be a fast distance run, and that felt good.

Splits are for 2 laps at a time, 0.4 miles:
435, 351, 334, 24

Last split: continued at same pace from the usual finish to where the trail meets the jeep trail to the gate on Skyline.

[Distance]

(Continuing from my fast "warm up" on the jeep trail)

From the gate, easy pace down to the bottom of Skyline hill, then up once (as planned).

[410 jog down](315 split at end of wall)517

A little strange to call these intervals since I did only one, but it's a start. A decade ago 3 x Skyline hill was an essential workout for me. Rather surprised that I've only done that workout once in the last nine years, and that one was really slow.

[Hill intervals]

Cool down (all on Skyline):
:30 walk
2:00 recovery jog, .07 mi
:50 stretch
7:20 jog half-mile

Jeep trail next door. Schlepped along. That's all I had today.

Splits are for 2 laps at a time, 0.4 miles:
519, 457, 455, 455, 452, 451, 446, 440

[Easy distance minus]

With Jeff. Two loops of jeep trail, then trail behind house. Pretty slow walking.