Training Log Archive: DWildfogel

Bon Tempe Lake. Quads still pretty sore, so gonna wait another day or two before running again. After breakfast, drove up to Bon Tempe, parked at where the lake trail crosses Sky Oaks, and started walking just before 9. We took our time, so my legs didn't have any trouble. It was lovely up there. We even sat on beach for 15 mins near the southern end.

Lake level was lower than I've ever seen, so much so that we were able to cross the spillway right at the lake shore instead of having to go down the fire road almost the parking area and then back up. That cut off about a tenth of a mile. Other short cuts cut off another tenth, implying that the usual run would be more like 4.2 (the Garmin gets just under 4).

The four PT exercises for my left shoulder/rotator cuff. Actually did two before dinner and the other two (the standing ones) before bed.

The usual weekly accumulation of morning exercises.

The four PT exercises for my left shoulder/rotator cuff.

Interleaved these with the shoulder exercises and with each other. No quad exercises (squats) to give them some rest.

Glutes:
Fire hydrant 2 x 27 sec, each leg
Core:
Leg lifts 2 x 15
"Hundreds" 2 x 110
Arms:
Curls 1 x 8, 25 lbs
Military press 1x 7, 25 lbs, right arm; only 2 reps left arm

[Strength exercises]

Phoenix Lake. Up Eldridge Grade, across on Filter Plant Rd and then down Fish Grade. Calling this "easy distance with hills", but there was nothing easy about it: those are big hills!

AP's correction of the Garmin's climb figure was 342m; based on the Marin Map Viewer, I'd say it's more like 200m.

Garmin got 3.76 for the distance. I'm using Ken Wilson's 3.98. (Note last 0.02 mi and 14 secs were just because I hit the split button instead of the finish button and it took me that long to realize it.)

I was feeling very stressed this morning (work issues) and didn't have a lot of energy. Somehow I got the idea that if I did something I hadn't done in a while, that might perk me up. Since I've been working on strengthening my quads, had already been thinking I should run up one of the big hills. Putting those two together, decided to run up Eldridge Grade, then taking it easy on the way back. That part actually went quite well, but I started getting the idea that if I felt ok when I got to Filter Plant Rd, I'd continue up Filter Plant Rd and then go down Fish Grade. And I did feel OK, so headed up towards the Filter Plant. After a minute, I was wishing I hadn't done this, but I was too stubborn to turn back. That part was really tiring.

Going down Fish Grade is easy cardio-wise, but is rough on the legs: it's too steep to just stride out, so I have to do a lot of braking. (Later, I noticed my quads were more sore walking down stairs than up.) Probably should avoid running down that road.

Phoenix Lake usual start -- 353----- 4454
----------------------------------- (552) ---- (510)
Jct with trail around lake --- 945 ---- 3944
----------------------------------- (124) ---- (118)
Phoenix Junction ----------- 1109 ---- 3826
---------------------------------- (1015)
Eldridge Gr & Filter Plant Rd --- 2124 ----- elevation 510'
------------------------------------------(552)
Filter plant -------------------------- 2716
------------------------------------------(515)
Fish Grade ------------------------- 3232 ----- elevation 670'
------------------------------------------(40)
bridge to Fish Grade Trail ------ 3312
-----------------------------------------(514)


The out and back part of this run was very similar to the only other time I ran up Eldridge Grade, Apr 21. Going out (parking lot to Phoenix Jct) was 8 secs slower today; Finishing up (Phoenix Jct to the dam) was 6 secs faster today. Going up Eldridge Grade, though, was 27 sec faster today, and it didn't seem that bad. Very surprisingly, the run on Filter Plant Rd today was 12 secs faster than the only other time I've run that road (Apr 30) - surprising because today I was going in the uphill direction (and it's a steep uphill) and then I was going downhill.

[Easy distance w/hills]

Cool down. Noticed that I hit 6:00 minutes exactly when the Garmin said I'd covered 0.40 miles, interesting only in that I think of 600/.4 as my canonical cool down.

The four PT exercises for my left shoulder/rotator cuff:
external rotations (using door jam), 20 reps
airplane (prone on BOSU), 3 x 1 min
overhead arm extensions (lying on back), 15 reps (aka dead bug)
low row (with theraband), 3 x 20

Fire hydrant 2 x 25 secs, each leg

Interleaved core and leg strengthening:
2 x hundreds (104 reps)
2 x leg lifts 14 reps
2 x kettle bell squats 8 reps, 25 ins
10 one-legged squats, each leg

Cool down

PT exercises for my left shoulder/rotator cuff. The usual four.

Getting just a little inkling that maybe doing these every day is starting have some positive effect.

Added a few other exercises:
1x 20 sec each leg fire hydrant
1 x 8 kettle bell squats, 25 lbs
1 x 6 curls, 25 lbs (first time in ages with 25 lbs)
1 x 5 military press, 25 lbs (only did two with left arm0

The four exercises for my left shoulder / rotator cuff.

2 x 12 leg lifts
2 x 8 kettle bell squats, 25 lbs
2 x 25 sec, each leg, fire hydrant
2 x 1 min plank

Marin Southern Line (Crown Rd Fire Rd). Start at 7:15. Heavy overcast. Not feeling real great, but Robin and I wound up running together and chatting, which made the run go by fast, but also got me out of breath, and probably ran a minute or two faster than I really needed to.

Garmin website still down, so no splits yet [Update: manually loaded the file from the watch, but haven't had time yet to examine the splits], but I was a few secs behind last week at the power station and also at the gate at the other end, and didn't have the surge over the last mile that I had last week, and still wound up only 19 sec behind that excellent run.

Garmin says 5.48 miles. Last week it said 5.38 for the identical run. I'm putting it down as 6 (Robin's iPhone gets slightly over 6).

[Distance]

Cool down

Shoulder/rotator cuff exercises, all four of 'em.