Training Log Archive: DWildfogel

The four shoulder exercises. Interleaved these with a few morning exercises I didn't do this morning plus a couple of strength exercises (see entry below).

Interleaved these with the PT exercises for my shoulder:

Core (really haven't done these in ages, and I ought to be doing them regularly): 1x10 leg lifts, 1x120 "hundreds"

1x10 kettle bell squats, 25 lbs

2x25 secs, each leg: fire hydrant, green Thera-ring

The usual weekly accumulation of morning exercises.

Phoenix Lake. Start running at about 7:20. Second bridge run plus continuation to Allen Trail. Garmin got 3.25, I figure more like 3.5.

Kept myself in check after the two most recent runs were so hard, but still probably ran a little too fast.

Garmin website down, I found out afterwards, so no splits yet.

[Easy distance]

Cool down. Meet L at the top of the stairs down to my favorite lakeside spot.

The first three shoulder exercises (actually didn't do the third one until the next morning).

Decided late last night that I would postpone today's run until tomorrow because I could use some down time.

Four PT exercises for my shoulder.

Interleaved with the PT exercises, did a 1 min plank and 1x10 kettle bell squats with 25 lbs.

Also, didn't do my light arm exercises before breakfast, and instead did the curls and military presses at this point, using the 15 lb dumb bell for the first time in a long time. (Been using 8 lbs because the curls have been irritating my right elbow and both exercises irritate my left shoulder.)

Opening Day for MLB!

The four physical therapy exercises for my rotator cuff.

One of my crowns broke off two nights ago, so this afternoon I drove down to my dentist in Saratoga. Afterwards met my brother for a picnic dinner in Heritage Oaks Park in Los Altos (Portland Ave); hadn't been in the same place as him since the pandemic started.

All in all, it was a very stressful day for me, though I'm not sure why. Going to the dentist has something to do with it, but doesn't account for how anxious I felt all day.

Phoenix Lake. This was a really good run, including some big PBs. Actually went out there expecting to just have an easy run, having had really fast runs the last two times I ran. But the parking lot was surprisingly crowded, and the only spot left was the one that is reserved starting at 8:00, so I took that one, giving me 45 minutes to get my run in, which gave me some incentive to run fast. Then, just past the dam, a woman was catching up to me and she wasn't wearing a mask, so I picked up the pace to stay ahead, and all of a sudden I was moving really quickly. My split at the turnoff to the trail around the lake was astonishingly fast, so I just decided to go with it. Before each split I told myself I should slow down once I finish this segment, but then at the beginning of each segment, or early in the segment, I'd feel like I could push it for one more segment, and that carried through to the end.

Also helped that my song Heart's Beatin' Rhythym was once again very loud in my head and seemed to carry me forward.

The Garmin didn't pick up the signal until I had already started up the hill, so that first segment is a little short.

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.

From just above the bridge to the dam: 314
Phoenix Lake ----------------- 314 ---- 2630
----------------------------------- (512) ---- (432)
Jct with trail around lake --- 826 ---- 2157
----------------------------------- (110) ---- (111)
Phoenix Junction ------------ 936 ---- 2046
----------------------------------- (423) --- (336)
Hidden Meadow Trail ------ 1359 --- 1710
----------------------------------- (134) --- (136)
Second bridge -------------------- 1534

Old 2.7 mi run in 2316, smashing my Personal Best by over a minute.

Pretty sure that the 512, 423, and 134 are all Personal Bests.

[Distance]

Cool down

There is no climb on this route, despite what Garmin says.

The four physical therapy exercises for my rotator cuff.

Marin Southern Line Fire Road, known to most as Crown Rd Fire Rd. Garmin measured it at 5.38 (it measured the way out as over .1 more than the way back); Robin's iPhone measured it at 6.2, so I've switched to that.

The Garmin also got 575m climb, which is absurd. The whole thing is very flat. I take that as further indication that the Garmin isn't pinpointing my location very precisely.

This was a really strong run, three minutes faster than the other time I did the whole thing.

[Distance]

C • elevation 2

Cool down