Training Log Archive: DWildfogel

San Anselmo and San Rafael. Out at 7:35. Legs feel good, but very sleepy (Got up at 515 and had breakfast). 39 degree temp woke me up - no wind though, so not bad.

First time trying to run up to the top (Upper Toyon Dr in Ross) of the open space behind our house. Pretty slow on the steep parts, not much faster than L's walking, but managed to keep running all the way. Really wasn't that bad. Did a lot slaloming on the downhills on the way back, and picked it up (for the first time in over a week) over the last 150m (before the turn on Terrace.

630 Hillside & Spring Grove (via Terrace)
300** Gate to open space
338** Little trailhead after turn on fire road
429 top on Toyon (via fire road)
[1738 total]
316 Little trailhead after turn on fire road
220 Gate to open space
233 Hillside & Spring Grove
637 driveway (via Hillside, Ross Valley)
[1447 way back, w/out loop backs]

Run w/out loop backs: 2.3 mi, 170m climb 3225

**tried to take a split at the gate, but missed it. Had glanced at my watch, though, and I think it was just over 3 mins

425 of loop backs on the way back

[Easy distance w/hills]

Cool down

For shoulder. Actually spread out through the day. Added in one set of kettle bell squats.

Exercises for my inflamed rotator cuff. Actually did some throughout the day. Also did kettle bell squats (not really in this category), 2x12, 15 lbs.

Walk around the neighborhood before breakfast - and before the rain.

Terrace, Ross Valley, Spring Grove (I go down, L goes up), Greenfield.

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED
 

The usual weekly accumulation of morning exercises. Tough to get them all in on days I run before breakfast, but on many of those days I do more or the exercises later in the day.

San Anselmo and Ross. Out at 715 (after not-so-patiently waiting since 645), 43 degrees, but no wind, so not bad at all.

More or less the same run as Wednesday, from home to the Lagunitas Country Club via Shady Lane. (Note: the dozen parking spots near the country club are now cordoned off.) Take it nice and easy, trying not to get too far ahead of L (several loop backs on the way back), but champing at the bit - much happier if I can run a little faster. Felt better than last time, but quads still feel it on all the (very mild) up grades.

740 San Anselmo and Tunstead**
335 San Anselmo and Bolinas
647 Shady Lane and Lagunitas
649 (total 2452) at first parking spot on Lagunitas just before the country club
49 (total 2541) at entrance to country club

49 first parking spot
641 Shady Lane and Lagunitas
645 San Anselmo and Bolinas
346 San Anselmo and Tunstead
717 Greenfield and Terrace

Loop backs: 235
Additional from last time: 138

**This spot is about 8 secs beyond where I took the split last time. Also, when I crossed Drake, went straight, down the alley past the coffee shop (won't do that again, too many people), which is 15 secs or so longer. Still, that means today's first segment was about 25 secs slower than last time.

Never had any breathing distress.

[Easy distance]

Cool down, mostly in the back yard.

San Anselmo. Temp over 60. Brisk hill walk. Opinion has changed a little on this walk, last done Mar 15: a little shorter, a little more climb.

Terrace-Ross Valley-Spring Grove-fire road-top at Upper Toyon Rd in Ross.

10 mins: Hillside and Spring Grove
25 mins: top

Did the three core exercises while lying on a foam roller. Just one set each, 2/3 of the reps. Hadn't done these in ages, just trying to get started again.

Also did the PT exercises for my rotator cuff issue. Can't say I've seen any improvement yet.

[Strength exercises]

San Anselmo and Ross. Run from home to the Lagunitas Country Club via Shady Lane and back. Hadn't done this before, so it was a bit of an adventure. Stayed at L's pace most of the way; about 2 mins of loop backs. Quads pretty tired from yesterday's strength exercises.

652 Sir Francis and Tunstead
352 San Anselmo and Bolinas
646 Shady Lane and Lagunitas
645 (total 2416) at first parking spot on Lagunitas just before the country club

Splits on way back messed up by loop backs.

[Easy distance]

Cool down, mostly on the grass strip in front of the house.