Training Log Archive: DWildfogel

Jeep trail next door. Missed the chance to run in the morning. Dragged ourselves out before dinner, but wasn't really into it. Thought about 3 miles, but quickly realized 2 would be about as much as I'd want to do. Furthermore, left hip was very sore, and started getting worse, so stopped after 8 laps.

Splits are for 2 laps at a time, 0.4 miles:
456, 448, 446, 438

[Easy distance]

Cool down

At home. Theraband interleaved with core. Adductors. 17 bar dips. Weights. Full sets, reps and weights of everything.

[Strength exercises]

Jeep trail next door and Skyline hill. Very pleasant, mid-60's, light breeze. Legs felt fairly lively (extra day off helped, I'm sure), though climbing muscles were still tired from Sunday's big hills at Long Ridge.

Determined to do two of the hill intervals (the last several times I managed only one), which would mean going a bit more slowly. And that's exactly what happened. Note: 3.5 years since I did two Skyline hill intervals in the same workout.

Wore a hat because I just started a two-week course of antibiotics (prostate infection) and I'm supposed to minimize exposure to the sun.

Got going pretty fast in the "warm up", so that turned into a big part of the workout.

Jeep trail:
Splits are for two laps at a time, 0.4 miles:
441, 418, 358, 336 Tot: 1634

Hill:
[455](333)536
[524](343)544
Note the 455 down was from the jeep trail finish, through the gate, down Skyline, whereas the 524 was all on Skyline.

[Distance Hill intervals]

Cool down:
300 recovery jog (back through gate, to jeep trail start; .15 mi)
200 walk, stretch (not logged)
755 cool down jog (2 x horseshoe)

2 laps of the jeep trail and then one loop of the trail behind the house.

At home. Theraband interleaved with core, adductors, weights. 16 bar dips. Full sets of everything. Pushed hard. Curls: 3 x (12 w/25 lbs). Threw in a set of kettle bell squats.

[Strength exercises]

Long Ridge OSP. At home, it was 64 with a chilly ocean breeze. No such breeze at Long Ridge, so it felt pretty hot. Shorts would've been better than O-pants.

Sudden decision to come here. Hadn't run it in 3.5 years, though we walked it ten weeks ago. Took it very easy, especially after the first short-but steep hill seemed really difficult. Quite heavy breathing on the uphills, but mostly a manageable run. Hadn't gone this for in quite a while, so very glad to get it in.

--------- 17:29 -- Ward meets Long Ridge (then down) [1.35 mi mark]
(12:07) 29:36 -- Fork for cut-off to Long Ridge Trail
(05:21) 34:57 -- Cut-off meets Long Ridge Trail
(10:23) 45:20 -- Wallace Stegner Bench (view point)
(05:22) 50:42 -- Long Ridge meets Ward
(17:16) 67:58 -- Finish

In addition, 3 loop backs totaling 114 (~.11 mi) to allow L to catch up, plus a 36 sec piddle break.

Only the fifth time I've run this, and this was the slowest by 1:20. Still, quite pleased with today's run.

[Easy dist w/hills]

Cool down