Training Log Archive: DWildfogel

PT exercises for shoulder and knee.

The usual weekly accumulation of morning exercises. Don't always get them in on days I run before breakfast.

PT exercises for shoulder and knee, plus a bit of core.

Phoenix Lake. Started running at 7:05, on my own after driving to Waverly with Louise. Low 50's, rather chilly at the beginning, but really just fine (later in the day it was near 90). Intended to make this a long, slow distance run, which was good because legs were pretty tired. MIght've run a bit more but L was in a hurry to get back (met her at the dam at the end), so kept it to this, which was good because I was getting weary and starting to feel twinges in my knee.

First time on the connector from Concrete Pipe to Fish Gulch Trail, and first time running on the latter. Both of those are quite steep and I had to walk several steps here and there, especially given the state of my knee, and took it pretty easy on the rest. Still, they had to be longer than the 0.1 and 0.2 listed on the map, so calling them 0.15 and 0.25, at least for now.

The run along Concrete Pipe (0.9 mi) was quite enjoyable. The only other time I'd been on the farther part was last summer when we hiked there on L's birthday.

Bolinas and Glenwood ----- start
----------------------------------- (619) --- pretty slow up first hill
country club ------------------- 619
----------------------------------- (424)
bridge by NC Green -------- 1044
----------------------------------- (356)
Phoenix Lake ---------------- 1441 ---- 5713
----------------------------------- (601) ---- (530)
Jct with trail around lake -- 2042 ---- 5142
----------------------------------- (125) ---- (122)
Phoenix Junction ----------- 2207 ---- 5020
----------------------------------- (530)
Hidden Meadow Trail ------ 2737
----------------------------------- (255)
Pipe under road bend ----- 3032
---------------------------------- (413)
Concrete Pipe Rd S ------- 3445
----------------------------------- (311)
Hillside of Death ------------ 3757
----------------------------------- (645)
Madrone Trail ---------------- 4441
----------------------------------- (204)
Fish Gulch Trail ------------- 4645
----------------------------------- (334)
Phoenix Junction ----------- 5020 --[see second column above]

[Easy distance w/hills]

118 -- took a few seconds on dam, but L was in a hurry, didn't change shirt
626 -- the usual faster than cool down jog to the gate
136 -- continue to country club
337 -- slow jog on Greenwood to bottom of hill
456 -- walk over last hill to Bolinas

The first and last splits above are not part of the totals

Phoenix Lake. After breakfast, we wanted to get outside. Dropped L off at the country club and she walked the Yolanda loop. I went back and parked at Waverly, then walked up to Phoenix Lake and then my favorite spot on the lake shore. Hung out there and read until L finished her walk, and then we walked back.

Phoenix Lake. Out running a few minutes before 8am (delayed by waiting for L) after parking at Waverly. Chilly on Glenwood but otherwise a gorgeous day, felt strong, pushed it. Kevin had suggested I drop my mileage a little so as to not over work my knee, so I did this relatively short run but made it fast.

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.

Bolinas and Glenwood ----- start
----------------------------------- (621) ---slow start up 1st hill due to long delay
country club ------------------- 621
----------------------------------- (414)
bridge by NC Green -------- 1036
----------------------------------- (341)
Phoenix Lake ---------------- 1416 ---- 3855
----------------------------------- (532) ---- (445)
Jct with trail around lake -- 1948 ---- 3409
----------------------------------- (119) ---- (114)
Phoenix Junction ----------- 2107 ---- 3255
----------------------------------- (441) --- (341)
Hidden Meadow Trail ------ 2549 --- 2915
----------------------------------- (145) --- (141)
Second bridge -------------------- 2734

Continuing clockwise around lake...
142 --- first reentrant (39 at the Ross Trail)

old 2.75 mi in 2439, only 21 secs behind the PB (Jan 2020). Considering that then I started the run at the dam and today I had already run 1.2 miles with quite a bit of climb, this run was pretty darn close to that PB.

[Distance]

5 minute recovery jog

Hung out at my favorite spot at the lakeshore for a few minutes, then waited at the dam for half an hour for L to finish (not knowing how long she'd be out there).

720 slow jog from dam to gate.

Then walked the half-mile on Glenwood back to the car.

San Anselmo to Pilot Knob via Fish Grade. First time up to the knob (elev 1187') - spectacular view!

Didn't get as early a start as we would've liked, and had to park a block further away than we have been, on Austin. Hiked the usual way up to Phoenix Junction, then (first time) up the single-track parallel to Fish Grade, straight to the til of Bon Tempe Lake, then up to Lake Lagunitas and finally up to Pilot Knob.

On the way down, went out to the second peninsula sticking into Lake Lag, and hung out there for over an hour. Saw a very large California king snake meandering across the meadow.

Down the way we came up, without the slight detour to Bon Tempe Lake. Total walking time from the top of Pilot Knob back to the car was 1 hour 57, despite slowing down at the end because my knee was bothering me (OK later).

[Hike]