Training Log Archive: DWildfogel

The usual weekly accumulation of morning exercises.

Ross Commons. Just warming up. Had two days off after some hard running.

351, 336, 330, 316

[Easy distance]

Jeep trail next door. Out a few minutes before 8. 51 degrees (!), fog and mist. Legs felt surprisingly good, especially given that I ran yesterday, and I got going and just kept pushing.

428, 404, 347, 327 [138], 319

1220 cumulative time after the third split was really fast. Really pushed the last two two-lappers.

[Distance] [Intervals]

Cool down
50 walk
300 recovery jog
135 walk, stretch
630 cool down jog, .45 miles

Phoenix Lake, MMWD. Started at 7:20. Distance is a guess, based on ten minute per mile pace.

Tried something different at the beginning. The first couple of times out here, got pretty worn out running up that first big hill; on the other hand, walking up it with Louise the other day seemed pretty easy. So today I mostly walked up with a few jogs sprinkled in as a warm up. Took 4:15, logged below. That worked well.

Met a 40-ish couple. They were just coming up the road from the parking lot when I started at the dam. Pulled away from them on the fire roads. On my way back from the second bridge, encountered them on the Hidden Meadow Trail; I stepped aside to let them by. After cooling down and stretching, they arrived in the parking lot, having done the Yolanda loop. Chatted with them a bit.

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

Phoenix Lake ----------------- start ---- 2619
----------------------------------- (559) ---- (500)
Jct with trail around lake --- 559 ---- 2113
----------------------------------- (122) ---- (119)
Phoenix Junction ------------ 721 ---- 1958*
----------------------------------- (504) --- (346)
Hidden Meadow Trail ------ 1226 --- 1611
----------------------------------- (152) --- (152)
Second bridge -------------------- 1419

*then went about 200m up Fish Grade, took about 120, and down, for a total of 215

Continuing clockwise around lake...

Stairs by turn into first reentrant: (138)

Total: 2619 + 215 + 138 = 3012

Stopped at that point because I had planned for a thirty minute run (all the time I had). Seemed pretty easy.

Took the single track trail, just S of the creek, back from the dam after cooling down. Narrow, rocky and a bit overgrown. Fire road N of the creek is better.

[Easy distance]

From Natalie Green parking, mostly walk up fire road, with several jogs sprinkled in. Then after a piddle stop, jog a little around the dirt parking area.

Cool down: jog back to and then across the dam, then back across the dam, and down the upper part of the Ross Trail. The latter is not a good route for a cool down.