Training Log Archive: DWildfogel

Bon Tempe Lake. A beautiful morning, clear skies (supposed to be overcast), temp around 60. We were supposed to meet Robin at Crown Rd, but she got in touch just before we left and said she couldn't make it, so we headed to Bon Tempe instead.

Intention was to run more easily than I've been running here, which turned out to be a good plan as my legs were feeling it a little from yesterday's walk out Tennessee Valley. Kept reminding myself to throttle back, and finished with something left, about a minute slower than last time. Probably another minute slower would be fine for an easy distance run.

Good thing we didn't go to Crown Rd because I had to pee before, during and after the run (no good place for that at Crown Rd).

1405 - take fork over little bridge towards Sky Oaks.
(314) 1720 - second crossing of Sky Oaks
(920) 2640 - start down to lakeshore from little power station
Note: Same "unusual" place for split as last time
(46) 2726 - reach top of dam via lakeshore across spillway
(218) 2944 - end of dam
(522) 3507 - 1st bridge on the shady side
(303) 3810 - 2nd bridge on the shady side
(306) 4116 - 3rd bridge on the shady side
(428) 4544 - finish

[Easy distance]

Cool down

The usual weekly accumulation of morning exercises.

Tennessee Valley. Thick overcast, chilly wind coming off the ocean. Had a poor night's sleep, mostly due to raccoons. Didn't really have the energy to do this.

C • Sleeping with raccoons? 2

After a couple of minutes walking out on the beach, walked up and down to the overlook.

Walk back to the car at the Tennessee Valley Trailhead.

Despite yesterday's fall resulting in a sore left arm, was able to do the four PT exercises for my rotator cuff without a problem. Only did about half the sets out of caution.

hundreds: 2 x 110
leg lifts: 2 x 15
abductors: 1 x 15
adductors (squeezes): 24 count, then 24 pulses
kettle bell squats: 2 x 8, 25 lbs
one-leg squats: 1 x 8, each leg

[Strength exercises]

Bon Tempe. On my own, up there and parked by 7:30. Cool and overcast. Felt like I wanted a change of pace from straight running, so decided last night that today I'd run through some of the terrain on the Pine Point peninsula that I hadn't experienced yet. Worked well in that there is some decent terrain that would be worth field checking and getting it accurately mapped, and also there really aren't any thorns, only stickers that you don't really notice until afterwards, and then they're pretty easy to get off. Put there were a couple of discouraging things (besides the need for a better map):

1. For the hundredth time, I was reminded that running on trails is no preparation for running through the woods. Geez, it seemed tough. When it comes time to compete again in the woods, I'm going to have to do a lot more training in the woods. (I'd really rather do sprints in old towns, of course, but that seems very far away.)

2. I took a fall and really irritated my already sore left arm, not to mention my shin and my wrist. First time I wore spikes on the (rocky) Pine Pt trail, and while looking at the O-map, my spikes caught something and I went sprawling forward and finally hit the ground. Wasn't too bad a fall, but I broke the fall with my left arm and immediately had a strong shooting pain over the length of my arm for about a minute. Didn't give up the workout, though. A couple of hours later, my left shin really hurt for about an hour, and then couple of hours after that, my left wrist strarted hurting so bad I had to ice it and take ibuprofen.

As for the workout, I finished the warm up phase in about 9 minutes, at the Pine Pt cutoff, then slogged up to the ridge and did some good running there, going N to the end of the ridge for the first time. The forest running part took about 16 minutes, about what I planned.

[Orienteering practice]

Cool down

Explored a little on my way to the trail, then had an actual cool down jog. Feeling surprisingly sapped given that the orienteering training was quite short but I guess some of the lousy feeling was due to the fall I took.

The four PT exercises for my left shoulder/rotator cuff

Hundreds: 1 x 116
Fire hydrant: 2 x 27 sec, each leg

[Strength exercises]

Interleaved core and arms:
hundreds: 2 x 110
leg lifts: 2 x 15
curls: 2 x 8, 25 lbs
presses: 2 x8, 25 lbs, right arm only (left is still quite sore)
abductors: 1 x 15
adductors (squeezes): 24 count, then 24 pulses
kettle bell squats: 2 x 8, 25 lbs
one-leg squats: 1 x 8, each leg

[Strength exercises]

Bon Tempe. Out there too late, uncomfortably warm. Feeling pretty lousy, tried to just take it easy. Very surprised later to see that the splits (except for the last two) were all a little faster than last time, especially since I'd walked every place there were stairs.

Garmin shows more climb today than last time, impossible because today I cut out two big hills and otherwise it was the same run.

1344 - take fork over little bridge towards Sky Oaks.
(312) 1657 - second crossing of Sky Oaks
(908) 2604 - start down to lakeshore from little power station
Note: Not where I usually take a split
(49) 2654 - reach top of dam via lakeshore across spillway
(215) 2909 - end of dam
(514) 3423 - 1st bridge on the shady side
(254) 3717 - 2nd bridge on the shady side
(257) 4014 - 3rd bridge on the shady side
(424) 4437 - finish

[Easy distance]

Quads starting to feel better, gonna give them one more day of rest.

The four PT exercises for my left shoulder/rotator cuff. Actually did the two standing ones later in the day.

Core:
Leg lifts: 2 x 15
Hundreds: 2 x 110
abductors and adductors (squeezing ball betw. knees): a few
Arms:
Curls: 2 x 8, 25 lbs
Press: 2 x 8, 25 lbs, rt arm; 1 x 8, 15 lbs, left arm
Glutes:
Fire hydrant: 2 x 27 secs, each leg

[Strength exercises]