Training Log Archive: DWildfogel

Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch. Fog just off shore, temp 64, not much wind, so it felt pretty hot. Trail was more crowded than usual.

Compared to recent runs, this was longer, faster (in sections) and hillier. Possibly not a good idea to increase the load in all three of those dimensions, but it was a lovely day (a bit warm) and it was good to be out there.

Alternated walking and running up the first (big hill). L walked the whole hill, so I jogged around near Sunset Rocks waiting for her, then did the rest of the run on my own.

Definitely laboring with the fast pace from Sunset Rocks, eased off for the segment out to the edge of the gulch and back. Felt better on the last segment, but was getting weary, so figured I'd stop when I got to 4 miles. Then saw L up ahead, and continued on, at a slower pace. Later, surprised that the pace on that next to last segment was as fast as it was (9:23/mi).

loop back .... 423
BB — 821 — SR — 1231 — SB — 606 — FG
......................SR — *729 — SB — 631 — FG
additional .......... 151
*stopped when I was just about at 4 miles, feeling like I'd done more than enough, then saw L ahead and continued at a much slower pace.

[Easy distance]

Cool down. Back and forth along the paths right on the bluff, where L was walking; also avoiding people on the main path.

Walk back. Stopped at the top of the hill for a few minutes having a conversation with a guy who asked me if I'd run up that hill.

The usual weekly accumulation of morning exercises.

Bon Tempe. Foggy in San Anselmo, but above the fog at Bon Tempe, and I had the whole place to myself. Held back a little so as not to overdo it, but ran as if I wasn't injured, and that went fine, so I'm taking myself off the injured list.

At the end of the dam, spontaneously decided to go on the road that runs along Alpine Lake, where I'd never been. Ran (downhill) to the telephone pole at the second bend to the left. Later, looking at the map, looks like I'd have to go about another 0.3 mi to get to where it turns into a single track trail.

Only took 16 minutes to get there.

On the way home, stopped at Good Earth and dashed in to buy some Warren pears. (If you've never had Warren pears, go get some immediately! It's a short season.)

Start on Sky Oaks just S of the trail head (to simulate the split I usually take in the middle of the crosswalk when I'm running around the lake)
(921) 921 - start down to lakeshore from little power station
(44) 1006 - reach top of dam via lakeshore across spillway
(212) 1218 - end of dam
(202) 1420 - pole at second left bend on Alpine Lake Rd
(217) 1637 - end of dam
(209) 1846 - back to sign at NE end of dam
(46) 1932 - back to little power station on sunny side trail
(835) 2807 - finish right at Sky Oaks

[Easy distance]

Cool down, mostly on the trail, but finish on the beach and walk back along the shore. There were fisherpeople on the other side of the inlet, but otherwise, I was still out there all by myself, on such a beautiful morning.

Stretched by the car, and still left by 8:30.

Bon Tempe. Air is still good. It was quite warm when I got up this morning, but by the time we got up to the lake, there was a strong breeze from the W and it was a bit chilly. But it was great being up there. Walked at a modest pace, legs a little still from yesterday, while L pushed ahead. Made some variations from the usual, walking on the beach for a bit, taking the Sunnyside short cut and then going over the knoll on the way back.

At the E side of the dam, stopped to speak with a water district worker who was staffing a table there, welcoming people. Chatted with her about the possibility of a permit for orienteering. She said they are presently accepting group activities with up to 14 people (plus a couple of organizers) and that she thought that those in charge might be amenable to having, say, a morning and an afternoon session of that size.

Plank 2 x 1 min, interleaved with:
Fire hydrant, 2 x 20 sec each leg (green band)
Hip flexor strengthening, 2 x 8, each leg
Description of the last one: green thera-ring around the balls of both feel; lift one knee and move opposite arm as in a running motion; repeat.

Too hungry to do more right now.

[Strength exercises]

Cool down (don't know why this was listed before the main exercise). Jogged out to the lakeshore.

Bon Tempe. After more than a week, air quality is finally good enough to go out and exercise. Mixed some easy jogging with some walking. On a couple of segments on the way back, got close to actual running speed. Felt like some good exercise without risking injury. Didn't get sore later, so next time I'll try something closer to a normal run.

Looking at the gps data, easy to see which were the running segments and which were the walking ones by looking at the cadence.

Sum of the running portions: 1.94 miles in 21:47.

[Easy distance]

Calves still pretty sore from running in place workout 2 days ago.

Airplane 3 x 1 min
Plank 3 x 1 min
Fire hydrant 2 x 20 sec, each leg
Low rows 3 x 20
Hip flexor strengthening, 2 x 10 each leg (using green Thera-ring)

[Strength exercises]

Air quality suddenly gets a lot better (AQI around 75), so I go out for a walk. Around the block twice.

Calves really sore from yesterday's running in place, didn't do much besides my usual morning exercises.