Training Log Archive: DWildfogel

Phoenix Lake. Parked in Natalie Green. First time parking there for a run since it opened earlier this week. So nice! Lot wasn't even half full when I got there at 7:10.

Climb stat according to gps was 482m, way too high. I changed that to 150m. Also changed the gps distance of 6.15 to 6.4.

Did a ~ I minute warm up through the picnic area before starting the run. Took it easy on the road up, even walked for 20 secs at one of the steepest parts.

Really didn't know what I was going to run (hadn't thought in detail about what it meant to be starting in Natalie Green and so not having to run the mile from Glenwood and Bolinas), so it evolved as I went along, trying to run easily, feeling pretty good. Got up to Five Corners seemingly quickly (was thinking about number theory), so decided to go all the way on Concrete Pipe N out to Fairfax-Bolinas Road, something I'd never done. That was fun. On the way back, knowing it was all down hill from Five Corners to the dam, figured I'd pick up the pace from the Taylor Trail to Five Corners and just use the rest as a cool down. I did the pick up, and it felt good, but probably wasn't such a great idea on this long a run (it left me really tired later). And then coming down Shaver, I was running easily, but much too fast (also saw L and Robin, who were walking up). Started to feel really weary once I got on the flats past Phoenix Junction, but wanted to GPS watch to read at least 6, so hung in there until I reached the wooden power shed.

Time from Natalie Green to Five Corners was identical to the only other time I've done that, though this time I was much slower to Phoenix Junction and much faster going up Shaver.

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 usual start -- 402
----------------------------------- (604)
Wooden power box -------------------- 6557
----------------------------------------------- (151)
Yolanda ----------------------------------- 6406
----------------------------------------------- (141)
Jct with trail around lake -- 1006 ---- 6225
----------------------------------- (128) ---- (125)
Phoenix Junction ----------- 1134 ---- 6100
----------------------------------- (519) --- (345)
Hidden Meadow Trail ------ 1653 --- 5715
----------------------------------- (247) --- (149)
Pipe under road bend ------ 1940 --- 5526
----------------------------------- (405) --- (239)
Concrete Pipe Rd S ------- 2344 ---- 5247
----------------------------------- (146) --- (119)
Five Corners ----------------- 2530 --- 5128
(on Concrete Pipe Rd N)-- (252) --- (252)
Trail on right w/boulder ---- 2822 --- 4836
----------------------------------- (408) --- (337)
Taylor Trail -------------------- 3230 --- 4459
----------------------------------- (621) --- (608)
Gate before road ----------------- 3851

[Easy distance w/hills]

Cool down, pretty slowly.

Walk from lakeshore spot back to the car at Natalie Green. So nice to not have to go out to the country club and then over Glenwood!

Lake Lagunitas. Started at the parking lot, slowly up the east fire road, then around the lake, with a side excursion: stayed on Lake View Rd for a couple of minutes after what would normally be the first turn so I could get to the lovely meadow at the base of Pilot Knob that I saw for the first time when we hiked past it last Sunday. Ran through the meadow for a few minutes; it was fun to be off trail, and though I was cautious with my knee, it held up well, and encouraged me to go ahead to run a bit on the Bon Tempe map. Then continued around Lake Lagunitas so I could get some running in in case running in terrain didn't work out. Started getting warm, though, and I started wishing I'd just headed straight back to Bon Tempe.

[Orienteering Forest running]
[Easy distance]

Jog down to the parking lot and then even more slowly to the little hill N of the parking lot where I intended to start some orienteering practice.

Bon Tempe. First time running with a map in over three months. Very cautious due to my knee. Picked out ten "controls" as I went along. Vegetation is not very accurate, especially distinct trees. Felt good (emotionally) to be navigating in terrain.

[Orienteering practice]

Cool down, including checking out some very distinct standing dead trees that don't appear on the map.

Drove with L to Natalie Green parking (first time in months). She went for a run, I hung out at the view spot. About a mile of walking all together.

Started with 4 leg strengthening exercises, 8 reps each (each leg for the middle two): kettle bell squats (15 lbs), one-legged squats, step ups, sideways walk with Thera-ring.

Did the balance and weights exercises I didn't do this morning.

Glutes: I min each leg, 3 sets: Clam shells, fire hydrant (didn't do the latter until 5pm).

[Leg strengthening]

Phoenix Lake. Intended to have an easy day, but got knocked off by several interruptions, plus my mind was on the number theory work I've been doing, so at some points of the run, I just ran hard to get my mind off everything else, turning it into a speed workout. Close to the fastest ever split on the way back from Phoenix Junction to the dam. Slowed quite a bit across the dam and up the little, only 203 a the first reentrant, but then pushed it and I believe the final split of 425 was the fastest ever.

As I entered the park, saw that the gate for cars was open, and thought that that was very curious. And when I got to the parking lot, was shocked to see more than a dozen cars parked (and several spots open) - apparently the park is open for cars, and we didn't know. This is great news, but at that moment I was mostly annoyed that I'd just run this mile through the streets when I didn't have to.

Almost all of this run is on fire roads, the exception being the 0.2 miles each way on the Hidden Meadow Trail. I take a bit of a chance running on that single track because it's so enjoyable and in most places there is ample opportunity to leave the trail if I encounter anyone else (social distancing). As it happens, I've never encountered anyone, but today, I did, in BOTH directions. The loop backs are apparent in the gps splits and track. I've subtracted them from the splits here to keep today comparable to other days.

FR 235 climb figure is much too high.

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
----------------------------------- (612)
country club ------------------- 612
----------------------------------- (410)
bridge by NC Green -------- 1022
----------------------------------- (348)
Phoenix Lake ---------------- 1410 ---- 3919
----------------------------------- (534) ---- (433)
Jct with trail around lake -- 1944 ---- 3446
----------------------------------- (120) ---- (113)
Phoenix Junction ----------- 2104 ---- 3333
----------------------------------- (505) --- (347)
Hidden Meadow Trail ------ 2609 --- 2946
----------------------------------- (151) --- (146)
Second bridge -------------------- 2800

Continuing clockwise around lake...
425 --- Allen Trail

Really strong finish put me 4 seconds ahead of the Distance run of May 12.

loop backs: 120
also a 33 sec piddle break before Phoenix junction, which I subtracted.

old 2.75 mi in 2518

[Easy distance plus]

More recovery jog the cool down. That was a pretty hard last mile on my run.

After about 25 mins at my lakeshore spot, including some stretching, jogged from the N end of the dam to the bottom of the hill on Glenwood. Pretty beat.

701 gate
140 country club

Started with a walk down the block.
Did short sets of kettle bell squats, one-leg squats, step ups, walking sideways with theraring. Last time I tried these, my knee wouldn't let me do the middle two, but I could do them today.
Bulk of the time on glutes: 3 sets each leg, 55 sec holds: Clam shells, fire hydrant.
Rotator cuff exercises: 3 x 1 min Superman, 2x12 low pulls

[Leg strengthening]

First part of an 8 mile hike. Bill Williams then Tucker Trail up to Eldridge Grade. Rachel was with us. Spur of the moment, decide to go up and over to Lake Lagunitas (rather than down Eldridge, as planned), so I got to experience a mile of trail I hadn't been on yet - and it was lovely.

GPS track matches the map very well. I presume the track is more accurate because I was moving more slowly, walking rather than running.

Second part of 8 mi hike with L and R. After a 25 minute break on our favorite little peninsula at Lake Lag, back down via the usual parking area for Bon Tempe O-meets and then Fish Grade. Quite warm by the end, and I was dragging a bit.