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Training Log Archive: DWildfogel

In the 7 days ending May 19, 2018:

activity # timemileskm+m
  Stretching1 3:00:00
  Running3 2:27:15 12.43(11:51) 20.0(7:22)
  Orienteering1 50:00 1.43(34:59) 2.3(21:44) 3013 /13c100%
  Strength exercises3 40:00
  Total7 6:57:15 13.86 22.3 3013 /13c100%

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Saturday May 19, 2018 #

8 AM

Running (Easy distance minus) 54:39 [3] 4.7 mi (11:38 / mi)
(injured) shoes: Salomon SC3 Bl/Bl 2

Los Gatos Creek Trail. With Ricky and Norma moving back to England, this was a Run Club reunion. Philip and Jo came down from SF; Todd and Michelle were there, too.

Wasn't sure I could run at all (given that I tweaked my left hamstring yesterday), but fortunately, Philip was running very slowly, so ran with him out to the far end of Vasona Dam. On the way back, ran with Todd, and had to ease of the pace a couple of times. Hamstring was rather tight by the end, and couldn't have run much faster, but more or less managed it without making it worse, I think.

Construction on the N part of Vasona has finished. A couple of new and moved bike/running trails, shortening the run to the dam by a little bit. Mile marker past 3 miles are no longer accurate.

[Easy distance minus]

11 AM

Strength exercises 20:00 [4]

JCCLG. After "coffee" at the Bear following the Run Club reunion run.

All the upper body exercises, pushed on some of them, inspired by the possibility that I might go to WMOC after all. (Alas, later, that possibility became remote again.) A little bit of core, too, but didn't want to further tax my hamstring.

[Strength exercises]

Friday May 18, 2018 #

Stretching 3:00:00 [2]

The usual weekly accumulation of morning exercises. A little light this week due to DVC O-meet last Sat and colonoscopy on Tues.

7 AM


While doing my glute-activation exercise in bridge position, tweaked my left hamstring, same place as 6 weeks ago. I've been so careful with the hurdler's stretch, making sure not to hurt that hamstring again that way, but I was distracted while doing the bridge exercises and really didn't focus on engaging my glutes rather than my hamstrings :-(

8 AM

Strength exercises 10:00 [4]

At home, after usual morning exercises. Upper body only, all but pull downs with the theraband, two sets each.

[Strength exercises]

1 PM

Orienteering (Control hanging) 50:00 [2] ** 2.3 km (21:44 / km) +30m 20:24 / km
spiked:13/13c (injured) shoes: Salomon SC3 Bl/Bl 2

Big Basin. Hanging controls (little blue surveyor flags) for the White course (from last Sept) that we are going to use later this afternoon for the same school group Marcy Reynold's) that we did an O-activity with last week in Henry Cowell.

Re-injured left hamstring this morning and it was quite sore just walking.

[Orienteering control hanging]

Thursday May 17, 2018 #

(rest day)

Rest day

Wednesday May 16, 2018 #

12 PM

Running (Easy dist w/hills) 45:20 [3] 4.0 mi (11:20 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door, front of house loop, trail behind house and some of Gordon's trails. Didn't get out until 12:30, but expected that (waiting for L to get back, though we didn't run the same thing), so had had a snack.

Cloudy, not much over 50 degrees, but at least not windy.

For variety, did the following. It made the run interesting to do something different. Also, running the jeep trail in reverse direction meant working a bit on agility and balance (and running on the trail behind the house does that in spades). So, a very good workout, with some tough hills thrown in.

I had done something like this before (Apr 25), but today I realized that if I do two jeep trail loops, but on the second one, slip out the gate by the field and run a complete front of house loop, go back through the gate and then complete the jeep trail loop, that would be virtually exactly one mile. So, I did three of those, but on the second I added an excursion out on Gordon George's trails, and on the third one I did the trail behind the house. On the fly, I realized that that was going to be a little short of 4 miles, so I added an additional 1.5 jeep trail loops at the end.

Was a little slow for the first mile, but, for a change, knees didn't hurt.

236 one jeep trail loop (clockwise, as with all the running on the jeep trail today)
203 continue on jeep trail, out gate, cross street (note: leaving the jeep trail to get on the front of house loop through the gate, and back, takes about 25 secs)
632 front of house loop
51 rest of jeep trail loop [1204 for one mile; ~229 for second jeep trail loop]
221 one jeep trail loop
118 on jeep trail to junction in the field
309 Gordon's trail: start up hill, take second turn (about :35 down), sharp left and come back (:55), then back down to usual jeep trail loop
36 jeep trail from junction to gate and out
603 front of house loop
49 rest of jeep trail [~218 for second loop]
213 one jeep trail loop
4 to path towards house
531 hill behind house (200 to slog up the big hill)
146 jeep trail to gate and out
535 front of house loop
46 rest of jeep trail loop [~212 for second loop]
157 one jeep trail loop
106 continue on loop to junction in field (and a few steps beyond)

Jeep trail two-loops (0.4 mi): 506, 439, 425
Front of house loops (.57 mi): 632, 603, 535

The ratios of these times suggests that, as I suspected, my estimate of the length of the jeep trail loop is a little short compared to my estimate of the length of the front of house loop.

[Easy dist w/hills]

Running warm up/down 6:59 [2] 0.4 mi (17:27 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down: continue on for two jeep trail loops.

Tuesday May 15, 2018 #

(rest day)

Colonoscopy at 10:45. Had to get up at 5:30 to finish the prep, but got a nap while I was waiting for the anesthesiologist, and then, of course, out for an hour. Far as I knew, I never left the room I'd been waiting in. The guy started putting the stuff in my IV, next thing I know I woke up and L and a nurse where there. Thought processes seemed fine, walking felt a little unbalanced, but within an hour, I was back to normal, at home eating lunch.

Monday May 14, 2018 #

1 PM

Running (Easy distance) 34:52 [3] 3.0 mi (11:37 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Fasting today in preparation for tomorrow's colonoscopy. Wanted to get a little exercise in, thought maybe an easy 2 miles. Knees a bit creaky at first, but started to feel better after a mile, so continued to run easily and extended it to 3.

Lovely spring day after the fog lifted this morning.

Interestingly, less hungry after running than I was earlier in the day.

Splits (except the last) are for 2 laps at a time, 0.4 miles;
512, 455, 444, 440, 434, 428, 417, 159

[Easy distance]

Running warm up/down 5:25 [2] 0.33 mi (16:25 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Strength exercises 10:00 [3]

At home. Hadn't done these for a while, so just easing in. Two sets of everything instead of 3, about 3/4 the reps for the three Theraband exercises, and only 15 lb dumb bell for the two exercises with weights.

[Strength exercises]

Sunday May 13, 2018 #

(rest day)

Rachel came for the afternoon for Mother's Day. Maureen dropped by; we all walked a lap on the jeep trail to see the wildflowers, and later I did that again on my own.

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