Training Log Archive: DWildfogel

Event: BAOC: San Francisco Presidio
 

Presidio. Courses by Vladimir. Distance is on optimal route. Temp mid-40's, very windy, occasional rain (but not during the race). Worked registration for a hectic 45 minutes. When I was ready to run, there were no Prologue maps available. Finally got a map and started around 11:15, not fully warmed up. No loose clue sheets. Actual start was 30m W of the mapped start, so I added that to the course distance.

One navigation error, #11, carelessly went to wrong little building.

Slightly sub-optimal routes on 8, 9, 13, 14.

Hesitations on 1 (hard to see course overprinting), 12, 14

#13. Got foot caught in rose vine as I was leaving #12, did a face plant, and then had hard time disentangling.

#4. Thought clue was ambiguous, searched other corners before going upstairs

Did not have a lot of oomph, but bad back didn't bother me, and, in fact, was better after I ran (as has happened many times).

After all the exposure to chilly weather plus the race, needed to eat, and then there wasn't enough time to digest before the Chase, so didn't start it. Also, didn't feel that there was much left in my legs, and hadn't been much even in the first round.

Winsplits

[Orienteering Sprint Race]

Warm up. Jogged with MJ, Francois and Steve G for a while, but then no maps, jogged a little more later when I got a map.

Cool down

The usual weekly accumulation of morning exercises. Almost no strength exercises due to very sore lower left back.

Jeep trail next door. Found a break in a rainy day. Tired after a poor night's sleep due to the storm, back is still sore though getting better, really just wanted to get outside, and hoped that maybe it would help my back to move (not sure it helped, but didn't seem to hurt it).

Back was sore enough that I could feel it the whole time, but got up to 10 min pace by the end without straining.

Lot's of mud out where the trail goes through the field.

Splits are for 2 laps at a time, 0.2 miles:
508, 445, 427

[Easy distance]

Cool down

Met Ricky and Norma (visiting from England) for lunch at Aldo's Cafe.

Tried jogging a lap on the jeep trail since running often seems to help this injury. I could jog, but I guess it takes more running than that to help.

C • Running therapy for the back 5

Oracle. Trying to help my back. Got up to a decent pace by the end. Distance is a wild guess.

Lower left back has been sore off an on for a couple of years, with occasional bad flare ups (e.g., in Wyoming in Sept). It had been rather sore for the last several days, but when I stood up after lunch in the Good Earth in Mill Valley, it really went out :(

Kortum Trail. Rain expected, but turned out to be mostly sunny. Trail was wet and muddy throughout, though. Didn't feel good at all until the last 1.25 mi.

Blind Beach Parking to edge of Furlong Gulch, back to Sunset Rocks. Lots of loop backs.

Warm up walking (with some jogging) over hill to Sunset Rocks 900
Cool down walking back over hill, 1500