Training Log Archive: DWildfogel

Bon Tempe. Planned to do the two lake run I'd done on May 2, or maybe even longer (by going to the "first" bridge and then reversing direction back to the Lake Lagunitas Dam). But, even starting at 8:45, it was too hot, and although I ran nice and easy, I still ran the first 2.3 miles (to the pump house before the Bon Tempe Dam) a little faster than I needed to, and the heat and the hills on the Shadyside started wearing me out. Shins and knees weren't feeling great, either. So, decided it would be foolish to extend the run too much, and instead of going up to Lake Lag, went to the usual finish then ran around the redwood grove for nearly 8 minutes.

Ate half a breakfast, finishing around 7:30, and that worked out just fine.

At some point after the 3rd bridge on the shady side, got passed by a gaggle of HS runners.

Was aiming to make the first split 1429 because I thought that's what I'd run on the "truly easy" run of May 24 (turned out that that day it was actually 1439, but that's not what I'd remembered). Somehow, astonishingly, with no feedback along the way, that is EXACTLY what I ran. How in the world could I do that?

1429 - take fork over little bridge towards Sky Oaks.
(319) 1749 - second crossing of Sky Oaks
(943) 2732 - little power station
(58) 2830 - high point
(113) 2943 - beginning of dam (via little trail)
(234) 3216 - end of dam
(537) 3753 - 1st bridge on the shady side
(321) 4114 - 2nd bridge on the shady side
(320) 4434 - 3rd bridge on the shady side
(454) 4928 - finish

Continuing:
(744) run loops in the redwood grove until the gps said 4.5 miles. However, no way I was going as slow as 15 min pace! I think the gps must have had trouble with me running tight curves under the redwood canopy. If I assume 12:30/mi pace, then in 744 I would have covered .62 miles, so I adjusted the total distance accordingly. Seems to me more likely that I was running at least 11:40 pace (that's what I ran across the dam), which would amount to .67 miles but that's a quibble.

Took a tumble in the middle of this last part, but rolled nicely, got up quickly, and only had a few scrapes.

[Easy distance]

Cool down in the redwood grove. Again, I suspect the actual distance was a bit longer.

The usual weekly accumulation of morning exercises.

After yesterday's 100 degree high, it was nice and cool this morning, but by the time I got around to doing these, I needed a fan on me.

Interleaved:

2 x hundreds (104 each time)
2 x 15 leg lifts
1 x 15 abductors
1 x 32 adductors

curls: 2 x 8, 25 lbs, ea arm
presses: 2 x 8, 25 lbs, ea arm

2 x 24 low rows

[Strength exercises]

Bon Tempe. Start running at 6:25am after a one minute jog alongside the road. Temp in the high 50's (supposed to get near 100 later today), extremely still - the lake was glassy - and everything is lovely in the low angled sunlight. No one else out there, until I was walking back to the car.

Start at Sky Oaks and the Sunnyside Trail
829 Out to the pump house before the dam
740 Back
242 Out again, enough to get to 2 miles (at the end of the little bridge)

Pushed it, almost from the beginning. Considerably faster than last Friday, and I thought that one was fast! Pretty clear I could get under 18 mins for two miles on a track - could I approach 16 minutes?

Had to get back quickly as the house painting continues, but had a few extra minutes to enjoy the lakeshore.

[Distance]

Extended cool down after a hard run.

Walking by the lakeshore afterwards, saw the merganser with three ducklings; there were four the other day :(

Interleaved:

3 x hundreds (104 each time)
3 x 15 leg lifts
2 x 15 abductors
2 x 32 adductors

curls: 3 x 8, 25 lbs, ea arm
presses: 3 x 8, 25 lbs, ea arm

3 x 24 low rows

[Strength exercises]

Good warm up, like I would for a race. Felt pretty strong despite significant lack of sleep and very hectic last few weeks.

Presidio, Main Post. Meet George. Re-run the Qualification from Dec, 2016 (which was the first event held on the ISSOM map made by Matej). Sunny, pretty warm, but enough of a breeze so that heat wasn't a factor. Ran in shorts, which made me shy away from the few non-paved areas because at this time of year, they have lots of stickers.

Did quite well navigationally, some hesitation, but only one error, pretty small, at #11, where I started up the wrong alley and had to back out. Still, didn't feel like I could see little details on the map very well, rather disconcerting. For a few of the controls, couldn't really determine which wall the flag might have been at, though looking at it later, I think the only I got wrong was #11, but I would have seen the flag from where I was. #19, I went around to the N because it looked like the flag would have been on the N side of an uncrossable wall, but when I got there, part of the wall was a staircase, and only later, by blowing up the map on RouteGadget, could I see that in fact the staircase was mapped.

In 2016, I ran off the map leaving #1, for an error over a minute, and then later went to #3 when I was trying to punch #16, losing maybe 20 secs; never punched 16 (despite what RouteGadget shows) so I actually DQ'ed. Nevertheless, despite the nearly two minutes of error that day, I was almost two and half minutes slower today. Some of that is competition vs practice, some of that was being pulled a long a bit by some faster runners passing me back then, but feel a bit discouraged because I suspect that most of it is simply that I can no longer run like I could then (not surprising, I suppose, for 4.5 years at this stage of life).

---------- 2016
1. 34 ------ 38
2. 45 ----- 141
3. 113 ---- 57
4. 301 --- 235
5. 31 ------ 26
6. 45 ------ 28
7. 143 ---- 129
8. 22 ------- 18
9. 30 ------- 23
10. 116 --- 108
11. 147 --- 121
12. 56 ------ 48
13. 118 ---- 42
14. 101 ---- 53
15. 43 ----- 41
16. 124 -- 140 **a guess based on the split from 16 to 18
17. 23 ---- 21
18. 58 ---- 46
19. 123 -- 106
20. 32 ---- 27
21. 112 -- 103
F. 17 ----- 19

[Orienteering Sprint practice]

Cool down with George.

Interleaved:

2 x hundreds (104 each time)
2 x 15 leg lifts
1 x 15 abductors
1 x 32 adductors

curls: 2 x 8, 25 lbs, ea arm
presses: 2 x 7, 25 lbs, ea arm

2 x 24 low rows

[Strength exercises]

Bon Tempe. Got out of bed shortly after 6, L wanted to go to BT, so I went along, unsure of what I'd do out there, this being the third day in a row of exercise. Left home before 7, started walking around 7:20. Lovely morning, beautiful colors from the low-angle sun. Temp already 64, went out in shorts, though there was a cool breeze coming from the direction of the dam (as usual).

Walked (with some jogging) with L to the end of the dam (with frequent stops for bird watching). Then ran from there back to the usual finish near the Lake Lagunitas parking lot. The two activities were on the same GPS track, but I separated them into two different entries

Ran fairly hard. Shins had been hurting when I walked, and tibialis anteriors were sore, but they actually felt better when I ran. First split is second only to June 15, 2020, other splits are fastest ever, with second fastest from Jan 7, 2021 - but of course, those other dates were the end parts of much longer runs.

end of dam
(501) - 1st bridge on the shady side
(240) - 2nd bridge on the shady side
(234) - 3rd bridge on the shady side
(403) 1419 - finish

[Distance]

Cool down

Bon Tempe. Walk counterclockwise around lake with L until the end of the dam. Separated this from the running part (end of dam to finish) though they were on the same GPS track. See the "Running" entry for details.