Training Log Archive: DWildfogel

Jeep trail next door. Started more like 11:40. Chilly (50) and blustery.

Just watched the IAAF World Champs 100m semis, so maybe that inspired me because I was out like a shot, and just kept it going without straining.

With half a lap to go, top of right calf started grabbing, so eased off a tad,

434, 409, 352, 341, 145, 11

Last mile in ~820.

[Distance]

The usual weekly accumulation of morning exercises.

Jeep trail next door. Another day where I felt very sluggish. Slept from 4:30 to 5:30, and felt a strong need to get outside, so even though it was so late, ran six laps, not pushing at all. Felt much better later.

510, 448, 429

Whether had been very hot earlier in the week, but today it turned cool, overcast and blustery, and it's supposed to be that way for a while.

[Easy distance]

Very sluggish all day.

Jeep trail next door. After a poor night's sleep, out at 7:40. Blustery, and that made it feel cool despite a temp in the low 70's.

Legs felt better than two days ago at Bob Tempe. Right knee, though, had several incidents of twinges of pain.

Took it reasonably easy, tried not to go too fast at the end.


Splits are for two laps at a time, 0.44 miles:
455, 434, 424, 422, 417, 408, 353

[Easy distance]

Cool down

Drove from San Anselmo to Skyline late afternoon, picking up Rachel along the way and having dinner at Pomelo's.

Bon Tempe Lake. Start from the Lake Laginatas lot at 7:45. Temp in the high 50's, which is delightful. Counterclockwise around the lake, not short cuts. Even crossed Sky Oaks to take the dirt trail rather than run along side the road (and the little hill at the beginning wasn't so bad).

The hill up to the dam about finished me though, plus I hadn't run more than half an hour in a training run in a while. Slowed down for the rest of the run.

Start and finish at the gate just E of the bridge

1417 --- junction where a left turn over a bridge is required to stay by the lake
(322) 1739 --- after crossing Sky Oaks for the second time
(1028) 2808 --- where trail starts to descend below lake level
(218) 3026 ----- reach top of the dam
(1932) 4959 --- back to start (near parking lot)

[Easy distance]

As soon as I started my cool down, ran into Johanna Merriss in the parking lot. She was there to begin her first session of field work for the Bon Tempe meet Nov 23/24. She's never set courses before. I answered a few questions she had about condes and about course setting methodology.