Training Log Archive: DWildfogelIn the 31 days ending May 31, 2022:
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Tuesday May 31, 2022 #
7 AM
Running (Hill Run) 32:21 [4] 2.54 mi (12:44 / mi) +142m 10:51 / mi
ahr:141 max:163 shoes: Speedcross 5
Bon Tempe. Run up Pilot Knob. Nice and cool (52 degrees) at the start. Gorgeous day.
This was probably my last purely physical hard run before leaving for Europe in 13 days. Hope to do a couple more Sprint-O practices, but otherwise only moderate runs.
Had a notion that I wanted to do one more Pilot Knob run, but yesterday was thinking I don't really need to exhaust myself at this point. But this morning it seemed like a good idea, telling myself that I didn't have to over do it and that I would walk that last really steep segment. And yet it was clear as I ran that I was going faster than I ever had before on this run. Felt great.
603 warm up around E tip of Bon Tempe Lake, to the bench before the road narrows to a trail.
Pilot Knob Run in 2618 (1.5 min faster than previous best!): From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top.
Was strong all the way through; can go faster, but didn't need to today.
216 top (really surprising in that 210 is decent for an intervals)
20 path junction
112 fork
206 bridge
209 bridge
455 bridge
35 junction with Lakeview fire road
508 start of Pilot Knob Trail
454 PB by 28 secs; walked a few steps twice
243 top (boulder). Walked all the way, still a PB
All the splits were PBs for this run except the 35 from the third bridge up to the Fire Rd (where I intentionally slowed down for a little break)
Spent 5 mins at the top, really enjoying the view, and got fully recovered.
[Hill Run]
This was probably my last purely physical hard run before leaving for Europe in 13 days. Hope to do a couple more Sprint-O practices, but otherwise only moderate runs.
Had a notion that I wanted to do one more Pilot Knob run, but yesterday was thinking I don't really need to exhaust myself at this point. But this morning it seemed like a good idea, telling myself that I didn't have to over do it and that I would walk that last really steep segment. And yet it was clear as I ran that I was going faster than I ever had before on this run. Felt great.
603 warm up around E tip of Bon Tempe Lake, to the bench before the road narrows to a trail.
Pilot Knob Run in 2618 (1.5 min faster than previous best!): From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top.
Was strong all the way through; can go faster, but didn't need to today.
216 top (really surprising in that 210 is decent for an intervals)
20 path junction
112 fork
206 bridge
209 bridge
455 bridge
35 junction with Lakeview fire road
508 start of Pilot Knob Trail
454 PB by 28 secs; walked a few steps twice
243 top (boulder). Walked all the way, still a PB
All the splits were PBs for this run except the 35 from the third bridge up to the Fire Rd (where I intentionally slowed down for a little break)
Spent 5 mins at the top, really enjoying the view, and got fully recovered.
[Hill Run]
Running warm up/down 10:33 [2] 0.62 mi (17:01 / mi)
ahr:164 max:179 shoes: Speedcross 5
Cool down on the N end of the trail from Pilot's Knob. Stopped halfway down between the saddle and the parking lot.
Sunday May 29, 2022 #
5 PM
Strength exercises 20:00 [5]
Short workout (hadn't done strength exercises in over two weeks!).
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
2 x 16 abductors
2 x 32 adductors
curls: 2 x 8, 25 lbs, ea arm
presses: 2 x 8, 25 lbs, ea arm
1 x 32, 1 x 24 low rows (stopped because it was hurting my neck)
1 x 20 secs side plank, ea arm
[Strength exercises]
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
2 x 16 abductors
2 x 32 adductors
curls: 2 x 8, 25 lbs, ea arm
presses: 2 x 8, 25 lbs, ea arm
1 x 32, 1 x 24 low rows (stopped because it was hurting my neck)
1 x 20 secs side plank, ea arm
[Strength exercises]
Saturday May 28, 2022 #
10 AM
Running warm up/down 5:45 [3] 0.47 mi (12:14 / mi) +10m 11:29 / mi
ahr:122 max:147 shoes: Bright Blue Speedcross 5
Warm up
Orienteering 41:57 [5] *** 2.83 mi (14:49 / mi) +61m 13:54 / mi
ahr:140 max:172 spiked:21/24c shoes: Bright Blue Speedcross 5
UC Berkeley. High 50's and overcast at the beginning, sunny and a bit muggy by the end.
Sprint-O training exercise designed by George: 5 mini courses, idea is to run faster than in a competition (with some errors expected); 3 min recovery jog between courses. Certainly felt that I ran much faster than I usually do in a competition; it was great physical training, and I needed those 3 minutes each time. I did make three mistakes, one pretty minor, one about :20, the other about 1:40 lost (exacerbated by getting off the printed portion of the map), so not clear what lesson to draw from this beyond that it is physically possible to go faster than I usually do in competition (discounting the fact that I had those 12+ minutes of break during the run).
Total of four recovery jogs: 12:52, 0.51 mi
Total running portion: 29:05, 2.32 mi --> 11:15 min/mi, 6:59 min/km
Course 1, 0.9 km (straight line), 8 controls:
Optimal route: 1.29 km, Time 9:49 (7:36 min/km)
Course 2, 0.3 km (straight line), 4 controls*:
Optimal route: .35 km, Time 3:09 (9:00 min/km) Note: stairs up & down
Course 3, 0.4 km (straight line), 3 controls*:
Optimal route: .48 km, Time 3:32 (6:22 min/km) Note: uphill
Course 4, 0.5 km (straight line), 5 controls*:
Optimal route: .62 km, Time 6:06 (9:50 min/km) Note: some confusion
Course 5, 0.5 km (straight line), 4 controls:
Optimal route: .72 km, Time 4:59 (6:55 min/km) Note: lost :20 on #2; also, removed run to finish since I just jogged it.
*counting the Finish, which had to be navigated to
[Orienteering Sprint practice]
Sprint-O training exercise designed by George: 5 mini courses, idea is to run faster than in a competition (with some errors expected); 3 min recovery jog between courses. Certainly felt that I ran much faster than I usually do in a competition; it was great physical training, and I needed those 3 minutes each time. I did make three mistakes, one pretty minor, one about :20, the other about 1:40 lost (exacerbated by getting off the printed portion of the map), so not clear what lesson to draw from this beyond that it is physically possible to go faster than I usually do in competition (discounting the fact that I had those 12+ minutes of break during the run).
Total of four recovery jogs: 12:52, 0.51 mi
Total running portion: 29:05, 2.32 mi --> 11:15 min/mi, 6:59 min/km
Course 1, 0.9 km (straight line), 8 controls:
Optimal route: 1.29 km, Time 9:49 (7:36 min/km)
Course 2, 0.3 km (straight line), 4 controls*:
Optimal route: .35 km, Time 3:09 (9:00 min/km) Note: stairs up & down
Course 3, 0.4 km (straight line), 3 controls*:
Optimal route: .48 km, Time 3:32 (6:22 min/km) Note: uphill
Course 4, 0.5 km (straight line), 5 controls*:
Optimal route: .62 km, Time 6:06 (9:50 min/km) Note: some confusion
Course 5, 0.5 km (straight line), 4 controls:
Optimal route: .72 km, Time 4:59 (6:55 min/km) Note: lost :20 on #2; also, removed run to finish since I just jogged it.
*counting the Finish, which had to be navigated to
[Orienteering Sprint practice]
Running warm up/down 7:30 [2] 0.3 mi (24:59 / mi)
ahr:116 max:127 shoes: Bright Blue Speedcross 5
Cool down
Friday May 27, 2022 #
10 AM
Walking 24:24 [2] 0.92 mi (26:31 / mi)
ahr:93 max:132 shoes: Kayanos 24 White
Kehoe Beach. Casual walk from the parking area to the beach.
Hardly anyone else was out there. Overcast and in the mid-50's, but no wind, so it was quite pleasant.
Took just under an hour to drive there, plus 18 minutes to stop to get food for lunch in Inverness Park.
Wearing the White Kayanos to the beach is not a great idea - they get so much sand in them. Wearing on old pair of Speedcrosses is much better.
Hardly anyone else was out there. Overcast and in the mid-50's, but no wind, so it was quite pleasant.
Took just under an hour to drive there, plus 18 minutes to stop to get food for lunch in Inverness Park.
Wearing the White Kayanos to the beach is not a great idea - they get so much sand in them. Wearing on old pair of Speedcrosses is much better.
1 PM
Walking 29:37 [3] 0.91 mi (32:32 / mi) +9m 31:37 / mi
ahr:90 max:136 shoes: Kayanos 24 White
Walk back from Kehoe Beach to the car.
Wednesday May 25, 2022 #
7 AM
Running (Easy distance) 37:04 [3] 3.19 mi (11:37 / mi) +56m 11:01 / mi
ahr:148 max:175 shoes: Salomon XA Pro
Bon Tempe. Short Lake run. Got going at 7:30 AM, temp already in the mid-60's; high 70's by the time I was done.
Wanted this to be easy, and reined myself in several times. Did put in extra effort on nearly every uphill though, so it wasn't all that easy.
Using the nomenclature for the counterclockwise runs:
(330) ------- junction of Forman Tr and Pine Pt Tr
(331) 701 - little bridge at S end of Forman Tr
(122) 823 - the usual Start/Finish
(500) 1323 - 3rd bridge on the shady side
(317) 1641 - 2nd bridge on the shady side
(245) 1926 - 1st bridge on the shady side
(454) 2421 - end of dam
(218) 2639 - beginning of dam
(113) 2752 - high point (via little trail)
(44) 2836- little power station
(828) 3704 - second crossing of Sky Oaks (end of Sunnyside Trail)
For the first time, brought some breakfast with me, and afterwards, sat in the shade by the lake and ate - very nice.
[Easy distance]
Wanted this to be easy, and reined myself in several times. Did put in extra effort on nearly every uphill though, so it wasn't all that easy.
Using the nomenclature for the counterclockwise runs:
(330) ------- junction of Forman Tr and Pine Pt Tr
(331) 701 - little bridge at S end of Forman Tr
(122) 823 - the usual Start/Finish
(500) 1323 - 3rd bridge on the shady side
(317) 1641 - 2nd bridge on the shady side
(245) 1926 - 1st bridge on the shady side
(454) 2421 - end of dam
(218) 2639 - beginning of dam
(113) 2752 - high point (via little trail)
(44) 2836- little power station
(828) 3704 - second crossing of Sky Oaks (end of Sunnyside Trail)
For the first time, brought some breakfast with me, and afterwards, sat in the shade by the lake and ate - very nice.
[Easy distance]
Orienteering (Forest running) 9:46 [3] 0.45 mi (21:43 / mi) +28m 18:12 / mi
ahr:125 max:156 shoes: Salomon XA Pro
Wanted to test out my new XA's in terrain, so after my short lake run, went to the other side of Sky Oaks and, despite some high grass with stickers, did a few short but fast strides.
319 recovery jog
47 walk into the woods
26 short flatfish run through the field
255 walk up steep hill to get to a part with shorter grass
14 short run
52 recovery jog
45 downhill run
28 jog back down to trail
[Orienteering Forest running]
319 recovery jog
47 walk into the woods
26 short flatfish run through the field
255 walk up steep hill to get to a part with shorter grass
14 short run
52 recovery jog
45 downhill run
28 jog back down to trail
[Orienteering Forest running]
Running 6:30 [2] 0.34 mi (19:07 / mi)
ahr:121 max:149 shoes: Salomon XA Pro
Cool down
Tuesday May 24, 2022 #
Note
(rest day)
Monday May 23, 2022 #
7 AM
Running (Easy distance) 45:15 [3] 3.9 mi (11:36 / mi) +40m 11:14 / mi
ahr:150 max:167 shoes: Speedcross 4
Bon Tempe. Full lake run, counterclockwise, starting at Lake Lagunitas parking.
Left home at 7am to beat the heat (plus I had an 11am mtg). Sunny, not much wind, but cool (mid-50's) at the beginning. Glad I wore short sleeves because it was warm by the end.
Had thought I'd do the run up to Pilot Knob, but given that I'd pushed myself Sunday (O-practice at St Mary's), decided I didn't need to push myself like that again today. Couldn't do the short lake run because of where we parked, so decided on the full lake run, presumably taking it easy. Kept trying to hold back and then finding myself moving pretty quickly. Had to start working on my breathing before the halfway point. Legs were very strong at the end, the last split being =PB.
1400 - take fork over little bridge towards Sky Oaks.
(312) 1712 - second crossing of Sky Oaks
(853) 2606 - little power station
(52) 2658 - high point
(106) 2804 - beginning of dam (via little trail)
(216) 3021 - end of dam
(501) 3522 - 1st bridge on the shady side
(248) 3810 - 2nd bridge on the shady side
(255) 4105 - 3rd bridge on the shady side
(410) 4515 - finish
Personal best for this run. (However, see below.)
This is the 11th time I've done this exact run. The first time was Feb 20, 2021. (At first, when I ran all the way around the lake, I'd get from the high point to the dam by going down the gravel road almost to the parking lot [5 times], and then I started doing it by cutting across the top of the spillway [when the lake level was very low] [4 times].) There were only three previous times under 47:
4528 - Jun 26, 2021
4539 - Feb 20, 2021
4649 - Jan 22, 2022 (last time I ran it)
Overall, there were two full lake runs faster than this, the more recent cutting across the spill way, and the fastest of all, taking the fire roads to get from the high point to the dam:
4505 (adjusted) - Jan 7, 2021. This took 4342 but cut across the spillway, getting from the little house to the dam 116 faster than today (and today had two additional short-but-tough hills); based on comparison of the other splits, I'll call this one equivalent to 4505.
4440 (adjusted) - Jun 15, 2020. The run took 4447 but took the fire roads, and that segment was in 156, two secs faster than getting from the high point to the dam via the little trail today. Going on the fire roads is clearly longer [though that might be mitigated partially or fully by being able to go downhill faster on the road than on the trail] and has more climb, so I'll estimate this one as the equivalent of 4440.
[Easy distance]
Left home at 7am to beat the heat (plus I had an 11am mtg). Sunny, not much wind, but cool (mid-50's) at the beginning. Glad I wore short sleeves because it was warm by the end.
Had thought I'd do the run up to Pilot Knob, but given that I'd pushed myself Sunday (O-practice at St Mary's), decided I didn't need to push myself like that again today. Couldn't do the short lake run because of where we parked, so decided on the full lake run, presumably taking it easy. Kept trying to hold back and then finding myself moving pretty quickly. Had to start working on my breathing before the halfway point. Legs were very strong at the end, the last split being =PB.
1400 - take fork over little bridge towards Sky Oaks.
(312) 1712 - second crossing of Sky Oaks
(853) 2606 - little power station
(52) 2658 - high point
(106) 2804 - beginning of dam (via little trail)
(216) 3021 - end of dam
(501) 3522 - 1st bridge on the shady side
(248) 3810 - 2nd bridge on the shady side
(255) 4105 - 3rd bridge on the shady side
(410) 4515 - finish
Personal best for this run. (However, see below.)
This is the 11th time I've done this exact run. The first time was Feb 20, 2021. (At first, when I ran all the way around the lake, I'd get from the high point to the dam by going down the gravel road almost to the parking lot [5 times], and then I started doing it by cutting across the top of the spillway [when the lake level was very low] [4 times].) There were only three previous times under 47:
4528 - Jun 26, 2021
4539 - Feb 20, 2021
4649 - Jan 22, 2022 (last time I ran it)
Overall, there were two full lake runs faster than this, the more recent cutting across the spill way, and the fastest of all, taking the fire roads to get from the high point to the dam:
4505 (adjusted) - Jan 7, 2021. This took 4342 but cut across the spillway, getting from the little house to the dam 116 faster than today (and today had two additional short-but-tough hills); based on comparison of the other splits, I'll call this one equivalent to 4505.
4440 (adjusted) - Jun 15, 2020. The run took 4447 but took the fire roads, and that segment was in 156, two secs faster than getting from the high point to the dam via the little trail today. Going on the fire roads is clearly longer [though that might be mitigated partially or fully by being able to go downhill faster on the road than on the trail] and has more climb, so I'll estimate this one as the equivalent of 4440.
[Easy distance]
Running warm up/down 6:49 [2] 0.39 mi (17:28 / mi) +2m 17:16 / mi
ahr:126 max:148 shoes: Speedcross 4
Cool down
Saturday May 21, 2022 #
9 AM
Running warm up/down 7:16 [3] 0.59 mi (12:19 / mi) +29m 10:41 / mi
ahr:124 max:134 shoes: Salomon XA Pro
Warm up. Had to go from the NW side of campus (where the graduation monitors directed me) all the way to the SE side, all mildly uphill, and met George at the Start.
Orienteering 18:41 [5] **** 1.53 mi (12:13 / mi)
ahr:144 max:158 spiked:20/20c shoes: Salomon XA Pro
St. Mary's College. George and I planned to meet there to run sprint courses from the Oct A-meet that we missed due to the storm. George got there a little early and called me while I was driving through Moraga to let me know that graduation ceremonies were going on! Well, we decided to see if we get our runs in anyway. George was directed to a parking lot on the SW part of the map, while I was directed to the NW part, while the Start was on the SE part. It became clear that people were headed to the NE part and that the ceremonies probably started at 10:00, so we agreed to meet at the Start right before 10. In fact, we were able to proceed with running the courses without any interference from the graduation attendees and without disturbing them in any way.
It was a bit warm (very warm later), but not a factor during the run. Ran in shorts and a singlet (and my new hat).
I ran a shortened version of the Elite Final: since 11, 17 and 26 were all the same control, and since the controls between 11 and 17 were all on the Expert Qual that I ran a few weeks ago, I went from 11 to 18, and also finished at 25. So, the course I ran was roughly 2.4 km (distance on optimal route) with 20 controls.
[Orienteering Sprint-O practice]
It was a bit warm (very warm later), but not a factor during the run. Ran in shorts and a singlet (and my new hat).
I ran a shortened version of the Elite Final: since 11, 17 and 26 were all the same control, and since the controls between 11 and 17 were all on the Expert Qual that I ran a few weeks ago, I went from 11 to 18, and also finished at 25. So, the course I ran was roughly 2.4 km (distance on optimal route) with 20 controls.
[Orienteering Sprint-O practice]
Running warm up/down 6:00 [2] 0.32 mi (18:45 / mi)
ahr:124 max:127 shoes: Salomon XA Pro
Cool down in a small area while George was getting a map from his car. Didn't get the gps track started for a few minutes, so doubled what the track said.
Friday May 20, 2022 #
7 AM
Running (Easy distance e) 5:09 [3] 0.46 mi (11:12 / mi)
ahr:140 max:151 shoes: Salomon XA Pro
San Anselmo. Trying out my new Salomon's, XA Pro 3D v8 GTX. Alas, not nearly as happy with them as I am with all the Speedcrosses I have and have had. They are stiff in the front, a bit heavy, and a bit large (even though they are the same size as my Speedcrosses).
This run was in two parts:
1. .31 mi in 309 (1003/mi pace) East on Greenfield, from in from to of the gate to the corner of Spring Grove. Felt very easy.
2. .15 mi in 200 (1341/mi) Cool down, coming back.
[Easy distance]
This run was in two parts:
1. .31 mi in 309 (1003/mi pace) East on Greenfield, from in from to of the gate to the corner of Spring Grove. Felt very easy.
2. .15 mi in 200 (1341/mi) Cool down, coming back.
[Easy distance]
Thursday May 19, 2022 #
Note
(rest day)
Wednesday May 18, 2022 #
10 AM
Running (Easy distance) 9:46 [3] 0.76 mi (12:51 / mi) +4m 12:38 / mi
ahr:137 max:157 shoes: Bright Blue Speedcross 5
Bon Tempe. Essentially a warm up on fire roads, with a little excursion into the woods.
[Easy distance]
[Easy distance]
Orienteering (Forest running) 15:00 [4] 1.18 mi (12:43 / mi)
ahr:135 max:152 shoes: Bright Blue Speedcross 5
Bon Tempe. Warm.
Terrain intervals, parallel to Sky Oaks. Wanted something up tempo but not a killer, and also checking that these new Speedcross 5's are good off trail (they are).
Design of workout: 1 x 800, 1 x 400, 1 x 200, 1 x 100
.48 mi in 451 [2 min rest]
.2 mi in 143 [2 min rest]
.09 in 40 [130 rest] --peak pace: 6:26/mi
.11 in 51 [1 min rest]
.04 in 19
[Orienteering Forest running]
[Intervals]
Terrain intervals, parallel to Sky Oaks. Wanted something up tempo but not a killer, and also checking that these new Speedcross 5's are good off trail (they are).
Design of workout: 1 x 800, 1 x 400, 1 x 200, 1 x 100
.48 mi in 451 [2 min rest]
.2 mi in 143 [2 min rest]
.09 in 40 [130 rest] --peak pace: 6:26/mi
.11 in 51 [1 min rest]
.04 in 19
[Orienteering Forest running]
[Intervals]
Running warm up/down 8:21 [2] 0.51 mi (16:22 / mi)
ahr:119 max:129 shoes: Bright Blue Speedcross 5
Cool down
Tuesday May 17, 2022 #
Note
(rest day)
Monday May 16, 2022 #
9 AM
Running (Hill run) 36:49 [3] 2.24 mi (16:26 / mi) +216m 12:39 / mi
ahr:127 max:175 shoes: Speedcross 4
Monte Rio. Hill behind Bill's house.
[Hill run]
[Hill run]
Running warm up/down 8:39 [2] 0.48 mi (18:02 / mi)
ahr:152 max:161 shoes: Speedcross 4
Cool down
Walking warm up/down 11:34 [2] 0.47 mi (24:37 / mi) +43m 19:10 / mi
ahr:109 max:150 shoes: Speedcross 4
Walk up Old Monte Rio back to the cabin. This was much easier than the after-dinner walk 2 days ago.
Sunday May 15, 2022 #
9 AM
Walking 57:37 [2] 2.34 mi (24:37 / mi) +36m 23:31 / mi
ahr:131 max:167 shoes: Kayanos 24 White
Armstrong Woods. Dragging a bit, but we walked at a modest pace, so it wasn't bad. Got overheated though (had too man layers on), and when L wanted to walk along the W part of the Pool Ridge trail before going to the amphitheater, I sat on a log and waited (and Doreen's sisters Carol and Barb happened by on bikes). Forgot to re-start the GPS when we headed back to the car from there, so added half a mile and 12 minutes to what the Garmin got.
Saturday May 14, 2022 #
10 AM
Running (Easy distance) 43:13 [3] 4.13 mi (10:28 / mi) +90m 9:48 / mi
ahr:147 max:177 shoes: Speedcross 4
Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch.
Foggy
Felt good
BB — 645 — SR — 1305 — SB — 526 — FG (8 sec on little spur)
......................SR — 1218 — SB — 530 — FG
Walked (with some jogging at the beginning and end) over the hill for my cool down (see next entry);
[Easy distance]
Foggy
Felt good
BB — 645 — SR — 1305 — SB — 526 — FG (8 sec on little spur)
......................SR — 1218 — SB — 530 — FG
Walked (with some jogging at the beginning and end) over the hill for my cool down (see next entry);
[Easy distance]
Walking warm up/down 14:49 [3] 0.63 mi (23:31 / mi) +70m 17:30 / mi
ahr:124 max:161 shoes: Speedcross 4
7 PM
Walking 1:00:00 [2] 2.0 mi (30:00 / mi)
shoes: Kayanos 24 White
After, "short" walk from the cabin, which wound up much too long for me: around the golf course. Really dragging up Old Monte Rio Rd back to the cabin.
Friday May 13, 2022 #
7 AM
Running (Hill run) 8:47 [3] 0.69 mi (12:44 / mi) +44m 10:38 / mi
ahr:137 max:158 shoes: Speedcross 4
San Anselmo. Open space at the top of Spring Grove. 52 degrees at 6:30 (as opposed to mid to low 40’s).
Warm up pace heading E on Greenfield. Turned up Spring Grove and picked up the effort. Made it all the way to the gate without feeling overly fatigued, thought I’d try for a little more, but it’s so much steeper once you get on the dirt road, only made it up to the first turn (less than a minute).
[Hill run]
Warm up pace heading E on Greenfield. Turned up Spring Grove and picked up the effort. Made it all the way to the gate without feeling overly fatigued, thought I’d try for a little more, but it’s so much steeper once you get on the dirt road, only made it up to the first turn (less than a minute).
[Hill run]
Running warm up/down 7:00 [2] 0.46 mi (15:13 / mi)
ahr:149 max:166 shoes: Speedcross 4
After a recovery jog of a minute or so back down to the gate (not logged), cool down jog back the way I came.
Thursday May 12, 2022 #
5 PM
Walking 16:00 [2] 0.75 mi (21:20 / mi)
shoes: Kayanos 24 White
Short walk around the neighborhood to wake up from a long nap.
Strength exercises 12:00 [4]
Short workout (hadn't done strength exercises in a week due to oral surgery).
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
1 x 16 abductors
1 x 32 adductors
curls: 1 x 8, 25 lbs, ea arm
presses: 1 x 8, 25 lbs, ea arm
1 x 32 low rows
1 x 8 kettle bell squats, 25 lbs
[Strength exercises]
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
1 x 16 abductors
1 x 32 adductors
curls: 1 x 8, 25 lbs, ea arm
presses: 1 x 8, 25 lbs, ea arm
1 x 32 low rows
1 x 8 kettle bell squats, 25 lbs
[Strength exercises]
Wednesday May 11, 2022 #
11 AM
Running (Easy distance) 29:36 [3] 2.77 mi (10:41 / mi) +25m 10:24 / mi
ahr:140 max:176 shoes: Bright Blue Speedcross 5
Rancho San Antonio. After dentist appt in Saratoga. Sunny, reasonably warm (ran in shorts), windy.
Hadn't run here in FIVE and a half years (see below).
Working my way back from five days off for oral surgery. Warm-up-like pace on the way out, felt pretty good on the (somewhat downhill) way back, still running easily, pretty close to the pace I ran seven years ago (as part of a longer run). Very satisfactory workout, now ready to run normally next time.
---------- 2936 --- "usual" start (just over bridge SW of parking lot)
(306) -- (300)
306 ---- 2636 --- gate leaving county park
(841) -- (710)
1147 -- 1926 --- gate past farm
(412) -- (327)
----- 1559 ------ bottom of 7 switchbacks trail
Last times I ran at Rancho:
10-19-2016
11-20-2015
04-15-2013
11-09-2011 (and then I said I hadn't run here in a long time)
[Easy distance]
Hadn't run here in FIVE and a half years (see below).
Working my way back from five days off for oral surgery. Warm-up-like pace on the way out, felt pretty good on the (somewhat downhill) way back, still running easily, pretty close to the pace I ran seven years ago (as part of a longer run). Very satisfactory workout, now ready to run normally next time.
---------- 2936 --- "usual" start (just over bridge SW of parking lot)
(306) -- (300)
306 ---- 2636 --- gate leaving county park
(841) -- (710)
1147 -- 1926 --- gate past farm
(412) -- (327)
----- 1559 ------ bottom of 7 switchbacks trail
Last times I ran at Rancho:
10-19-2016
11-20-2015
04-15-2013
11-09-2011 (and then I said I hadn't run here in a long time)
[Easy distance]
Running warm up/down 5:59 [2] 0.35 mi (17:06 / mi)
ahr:110 max:120 shoes: Bright Blue Speedcross 5
Cool down
Tuesday May 10, 2022 #
11 AM
Running (Easy distance minus) 26:14 [3] 2.0 mi (13:07 / mi) +3m 13:03 / mi
ahr:116 max:128 (sick) shoes: Speedcross 4
Bon Tempe. Sunny but chilly with a strong wind. First time trying some running since oral surgery this past Friday. There's still some soreness around the bone graft, so today was mostly a check that some running won't make conditions in my mouth worse - and it didn't. Generally (and fortunately) the expected negative effects of the surgery have been considerably milder than anticipated.
Left hamstring is a bit sore.
Started at recovery jog pace, walk for a minute or so after every few minutes of running. Picked up the pace a bit on one of the last segments, and that turned out to be at a pace typical of what I usually run out here (10 min/mile).
[Easy distance minus]
Left hamstring is a bit sore.
Started at recovery jog pace, walk for a minute or so after every few minutes of running. Picked up the pace a bit on one of the last segments, and that turned out to be at a pace typical of what I usually run out here (10 min/mile).
[Easy distance minus]
Saturday May 7, 2022 #
12 PM
Walking 19:49 [2] 0.66 mi (30:02 / mi)
ahr:78 max:100 shoes: Speedcross 5
Bon Tempe. Had some lunch in the redwood grove by Lake Lag parking while L ran around that lake. Then we meandered over to the bench by the Bon Temple inlet, and then a little N to get out of the wind.
Despite the oral surgery yesterday, feeling pretty good, even ready to run, but following the post-op instructions (at least for today) to take it very easy.
Despite the oral surgery yesterday, feeling pretty good, even ready to run, but following the post-op instructions (at least for today) to take it very easy.
Friday May 6, 2022 #
Stretching 3:40:00 [2]
The usual weekly accumulation of morning exercises.
7 AM
Note
(sick)
Oral surgery with Dr. Walker in Los Gatos. Teeth #15 and #21 extracted; implant put in where 21 was; bone graft at the site of 15 (implant scheduled for Aug 8). Fortunately, the whole thing went very smoothly. Took nearly an hour for me to get really numb, but then all the work got done in 20 minutes. Took ibuprofen very soon after (gonna try not to take the hydrocodone they prescribed), iced before I started the drive and again at a rest stop on the way home.
Surprisingly not in pain the rest of the day; kept icing and taking ibuprofen and then Tylenol.
Surprisingly not in pain the rest of the day; kept icing and taking ibuprofen and then Tylenol.
Thursday May 5, 2022 #
Note
(rest day)
Actually a pretty hectic day, trying to get ready for tomorrow's oral surgery. Went out for several short walks and even jogs of a minute or two.
In the evening, drove to the South Bay and stayed at the Bristol Hotel in Campbell, as I have to be at the oral surgeon's office at 7:20am tomorrow.
In the evening, drove to the South Bay and stayed at the Bristol Hotel in Campbell, as I have to be at the oral surgeon's office at 7:20am tomorrow.
Wednesday May 4, 2022 #
10 AM
Walking (Hike) 48:33 [3] 2.21 mi (21:58 / mi) +142m 18:18 / mi
ahr:100 max:127 shoes: Speedcross 5
San Anselmo.Walk at a brisk pace with L up the big hill in the open space at the top of Spring Grove. Pretty warm out.
1253 reach gate at top of Spring Grove
2357 reach gate at top of fire road (in Ross)
From there went partway up the new trail preserved by the Wildland group, then went down the single track to the bend in the fire road, and home down Spring Grove all the way to Greenfield
[Hike]
1253 reach gate at top of Spring Grove
2357 reach gate at top of fire road (in Ross)
From there went partway up the new trail preserved by the Wildland group, then went down the single track to the bend in the fire road, and home down Spring Grove all the way to Greenfield
[Hike]
12 PM
Strength exercises 20:00 [4]
Interleaved:
3 x hundreds (104)
3 x 15 leg lifts
2 x 16 abductors
2 x 32 adductors
curls: 3 x 8, 25 lbs, ea arm
presses: 3 x 8, 25 lbs, ea arm
3 x 32 low rows
1 x side plank, 40 secs each side
[Strength exercises]
3 x hundreds (104)
3 x 15 leg lifts
2 x 16 abductors
2 x 32 adductors
curls: 3 x 8, 25 lbs, ea arm
presses: 3 x 8, 25 lbs, ea arm
3 x 32 low rows
1 x side plank, 40 secs each side
[Strength exercises]
Tuesday May 3, 2022 #
11 AM
Running (Hill Run) 33:19 [4] 2.46 mi (13:33 / mi) +150m 11:23 / mi
ahr:144 max:162 shoes: Bright Blue Speedcross 5
Bon Tempe. Run up Pilot Knob. Quite warm by the time we got up there. Just did this the day before my birthday, but decided I wanted to try it when I had the will for it.
531 warm up around E tip of Bon Tempe Lake
Pilot Knob Run in 2748: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Kept running all the way to the junction with the spur trail to the top, power walked the last trail (with only about 50m of jogging).
L started about 7 mins ahead of me. Only saw her when I was coming the final, steep trail.
231 top (surprising in that doing it 210 during intervals is vastly harder)
21 path junction
113 fork
215 bridge
219 bridge
513 bridge
32 junction with Lakeview fire road
523 start of Pilot Knob Trail (4-29-22 442*; 9-17-21 539; 1-18-22 536)
514 Pushed myself up to junction with final spur and didn't ever walk (9-17-21 530; 1-18-22 522)
247 top. Only jogged a little near the bottom, power walked the rest; felt much better than this past Friday. (9-17-21 255; 1-18-22 246)
*this was after a casual run with L around Lake Lag and also knowing that I'd be stopping there waiting for her
[Hill Run]
531 warm up around E tip of Bon Tempe Lake
Pilot Knob Run in 2748: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Kept running all the way to the junction with the spur trail to the top, power walked the last trail (with only about 50m of jogging).
L started about 7 mins ahead of me. Only saw her when I was coming the final, steep trail.
231 top (surprising in that doing it 210 during intervals is vastly harder)
21 path junction
113 fork
215 bridge
219 bridge
513 bridge
32 junction with Lakeview fire road
523 start of Pilot Knob Trail (4-29-22 442*; 9-17-21 539; 1-18-22 536)
514 Pushed myself up to junction with final spur and didn't ever walk (9-17-21 530; 1-18-22 522)
247 top. Only jogged a little near the bottom, power walked the rest; felt much better than this past Friday. (9-17-21 255; 1-18-22 246)
*this was after a casual run with L around Lake Lag and also knowing that I'd be stopping there waiting for her
[Hill Run]
Running warm up/down 10:40 [2] 0.55 mi (19:24 / mi) +14m 18:01 / mi
ahr:132 max:161 shoes: Bright Blue Speedcross 5
Cool down. After spending a couple of minutes at the top (no haze; the view was amazing), mostly walked down the spur (in about the same time I'd just power walked up it), then jogged NW on the Pilot Knob Trail until the junction with the Lakeview Fire Rd.
Walking 4:00 [2] 0.17 mi (23:30 / mi)
ahr:106 max:125 shoes: Bright Blue Speedcross 5
Walk down from the junction to the parking lot. Used GPS just to get the distance.
Monday May 2, 2022 #
6 PM
Strength exercises 18:00 [4]
Interleaved:
3 x hundreds (104)
3 x 15 leg lifts
1 x 16 abductors
1 x 32 adductors
curls: 2 x 8, 25 lbs, ea arm
presses: 2 x 8, 25 lbs, ea arm
2 x 32 low rows
1 x 12 kettle bell squats, 25 lbs
[Strength exercises]
3 x hundreds (104)
3 x 15 leg lifts
1 x 16 abductors
1 x 32 adductors
curls: 2 x 8, 25 lbs, ea arm
presses: 2 x 8, 25 lbs, ea arm
2 x 32 low rows
1 x 12 kettle bell squats, 25 lbs
[Strength exercises]
Sunday May 1, 2022 #
10 AM
Running warm up/down 5:04 [3] 0.34 mi (14:54 / mi)
ahr:113 max:122 shoes: Bright Blue Speedcross 5
Warm up
Orienteering (Sprint practice) 14:36 [5] *** 1.28 mi (11:24 / mi) +3m 11:19 / mi
ahr:142 max:155 spiked:17/17c shoes: Bright Blue Speedcross 5
St. Mary's College, Moraga. Sunny, mid-60's, breezy.
Ran the Expert Qualifier from the Oct 24, 2021 A-meet that I missed because of the crazy storm. Did it very well, great contact with the map nearly all the time, running pretty fast. Both the speed work and the Sprint-O practices are paying off, for sure.
Just realized that this map was printed at 1:3,000 - which really helped!
Only time I was truly confused was shortly after I left 14. Stopped for about ten secs to figure it out.
Lost a few seconds going to #9 because I stopped to find the circle for #10 (it is very hard to see).
Lost a few secs going to #4 because I stopped to double-check which building was which.
Route to #10 wasn't the best (I went W-N instead of N-W), lost a few secs.
Route to #14: should have gone around the S side of the building, but I went N; the little strip of forest should be mapped as green, and had it been, I would've gone S.
The two worst things: for #5 and #15m I didn't identify the correct feature in the circle. Both of them felt a bit wrong, but with no markers out, I didn't stick around to double-check. Looking at it now, the places I took to be the control are quite offset from the center of the circle, so these were careless, and could have been costly (esp 15, maybe 10 secs.
My time was nearly three minutes faster than the fastest Brown runner that day (Ing U) and quite close to the only three Green runners who finished ahead of me: Tapio (14:16), Marie-Josee (14:25) and Anika Mihata (14:29). Of course, they were running under far worse conditions.
Judging by WinSplits, timing must have started about 20 secs before they got to the start triangle, and where I stopped the watch must've been a few seconds beyond where the Finish was.
1. 11
2. 25 -- 36
3. 33 --110
4. 33 -- 143
5. 126 -- 309
6. 54 -- 403
7. 54 -- 457
8. 33 -- 530
9. 118 -- 648
10. 28 -- 716
11. 132 -- 848
12. 44 -- 932
13. 43 -- 1015
14. 54 -- 1109
15. 114 -- 1223
16. 105 -- 1338
17. 40 -- 1408
F. -- 28 -- 1436
[Orienteering Sprint practice]
Ran the Expert Qualifier from the Oct 24, 2021 A-meet that I missed because of the crazy storm. Did it very well, great contact with the map nearly all the time, running pretty fast. Both the speed work and the Sprint-O practices are paying off, for sure.
Just realized that this map was printed at 1:3,000 - which really helped!
Only time I was truly confused was shortly after I left 14. Stopped for about ten secs to figure it out.
Lost a few seconds going to #9 because I stopped to find the circle for #10 (it is very hard to see).
Lost a few secs going to #4 because I stopped to double-check which building was which.
Route to #10 wasn't the best (I went W-N instead of N-W), lost a few secs.
Route to #14: should have gone around the S side of the building, but I went N; the little strip of forest should be mapped as green, and had it been, I would've gone S.
The two worst things: for #5 and #15m I didn't identify the correct feature in the circle. Both of them felt a bit wrong, but with no markers out, I didn't stick around to double-check. Looking at it now, the places I took to be the control are quite offset from the center of the circle, so these were careless, and could have been costly (esp 15, maybe 10 secs.
My time was nearly three minutes faster than the fastest Brown runner that day (Ing U) and quite close to the only three Green runners who finished ahead of me: Tapio (14:16), Marie-Josee (14:25) and Anika Mihata (14:29). Of course, they were running under far worse conditions.
Judging by WinSplits, timing must have started about 20 secs before they got to the start triangle, and where I stopped the watch must've been a few seconds beyond where the Finish was.
1. 11
2. 25 -- 36
3. 33 --110
4. 33 -- 143
5. 126 -- 309
6. 54 -- 403
7. 54 -- 457
8. 33 -- 530
9. 118 -- 648
10. 28 -- 716
11. 132 -- 848
12. 44 -- 932
13. 43 -- 1015
14. 54 -- 1109
15. 114 -- 1223
16. 105 -- 1338
17. 40 -- 1408
F. -- 28 -- 1436
[Orienteering Sprint practice]
Running warm up/down 8:47 [2] 0.5 mi (17:34 / mi)
ahr:126 max:143 shoes: Bright Blue Speedcross 5
Cool down