Training Log Archive: DWildfogel

Jeep trail next door. Heavy rain in the morning, but then there was a lull, took a little too long to get out, so it was drizzling by the time I started, and it kept raining harder and harder, but I got in before it really started pouring. Didn't push the pace too much, and could have run more, but just happy to get a decent run in.

Splits are for two laps at a time, 0.44 miles:
434, 422, 413, 413, 410, 410, 354

[Easy distance]

Cool down. DIdn't stay out there long because it was now pouring.

The usual weekly accumulation of morning exercises. Had full sessions every morning except New Years Day, when I just did stretching before heading off for the resolution run. Also, been increasing the length of time that I hold warrior pose and plank.

At home. 2 sets of core interleaved with theraband, full reps: hundreds, leg lifts, shoulder rotations, punches. 11 bar dips. Weights with 15 lb dumb bell, 2 sets, 24 reps for curls, 20 for military presses.

[Strength exercises]

Local terrain and jeep trail next door.

Took along the map of Salmon La Sac, WA, site of the US Middle Champs in 2009. Very detailed map; I had a tough time back then.

Intended to run at a moderate pace, did that, and enjoyed it, though it was still a tough workout, especially having run the Resolution Run just two days ago.

Warm up on jeep trail, reading the map after the first lap. Splits are for two laps at a time, 0.44 mi:
454, 444 (Tot: 938)

To woods loop start: 29

Forest running:
4 x [1 x house + [2 x woods loop]]: 516, 516, 509, 440 (Tot: 2024)
--read the map mostly on the jeep trail portions of the loop. Still, was able to see considerable detail and do route planning for the entire course.

[Orienteering Forest running w/map]

Los Gatos Resolution Run. From LG HS up to the top of Lexington Dam and back. Finish 1st in M70, 69th overall. There were considerably fewer people than the last time I ran this race, 5 years ago (when I ran 43:21). Hadn't planned to run this race, so didn't ease off before hand and had the intention of just making this a brisk workout, not a race-effort run. Also haven't run as much as 5 miles in quite a while. Nice to come in first in my age category, though :-)

High 30's when we got there at 8:30 (plenty of parking), but no wind, so didn't seem so bad. Abandoned plans for warmer clothes and just wore O-pants, long-sleeve top (winter one) and golf gloves.

Ran with Todd Hancock for the first two miles, at his pace (he wanted high 10 mins/mile, but we were around 9:30 for the first half mile), then went ahead on my own, passing lots of people up the two big hills. Then cautiously down the hills (ice on the first one, loose gravel on the second), and finally ran pretty hard over the (slightly downhill) last two miles, approaching my times from 5 years ago.

Ran the mile from the 0.5 marker to the 1.5 marker (roughly the 4th mile of the run) in 811, so now I know I can still break 8 minutes for one mile ;-) Also, ran the backstretch 100m at the end of the race in 28 secs, which is 732/mi pace.

Finished 4 places and 30 secs behind Tammy Rose, who won a medal (maybe 2nd in F60), though I never saw her during the run.

---------------------------------- 2019 ----------------- 2014 -------------------------------------- 2013 run

600m -------------------------- 335 ----------------- ~314 ------- 1.5 laps on track -------- 305
Beginning of dirt trail ------- 659 (324) ------- 619 (305) -- by Forbes Mill ----------- 251
One mile mark -------------- wrong place ---- 856 (237) --------------------------------- 223 Tot 819
LG Trail 1.5 mi post ------- 1016 (317) ------- 913 (17)
LG Trail 1 mile post --------1545 (528) ------ 1402 (449) -------------------------------- 427 (from One mile mark)
LG Trail 1/2 mi post ------- 2043 (458) ------ 1853 (451) - slightly uphill ------------ 425
LG Trail 0 mile post ----------------------------- 2410 (517) - huge uphill -------------- 513
Top of dam ------------------ 2716 (633) ------ 2440 (30) --- turnaround -------------- 35 Tot 2300
LG Trail 1/2 mi post ------- 3153 (436) ------ 2844 (404) -------------------------------- 355
LG Trail 1 mile post ------- 3600 (407) ------ 3239 (355) -------------------------------- 353
LG Trail 1.5 mi post ------- 4005 (404)------- 3637 (358) -------------------------------- 358
Beginning of dirt trail ------ 4232 (226)------- 3805 (228) -------------------------------- 225
Finish ------------------------- 4650 (418) ------ 4321 (416) - incl 300m on track ----- 412 Tot 4124


[Race]

Cool down on the infield of the LG HS track.

Lake Ranch Reservoir. Cold. Wanted to run easy, and did. Would have called this "easy distance minus" if we hadn't gone up to the third bridge.

Three loop backs totaling 133, otherwise stayed with L.

516(610)1126(542)1711(510)2222
351 -- up to third bridge
236 -- down
511, 454, 635, 513

Usual 4.0 miles: 4415
Extra half-mile: 627
Loop backs: 133

[Easy distance w/hills]