Training Log Archive: DWildfogel

Theraband exercises, 2 sets instead of 3.

Event: BAOC: Point Pinole
 

Pt. Pinole, THOMASS course (mass start), but I pre-run (10:36), so I was on my own. Went out too fast, and got worn out by the tall grass; consequently, struggled physically over the last 2/3 of the course; wasn't much fun.

#2: There are two unmapped bushes E of the control. Like Francois and Matej did later, I went to the right-most bush, then spotted the flag to the W.

#3: Thinking that #2 was possibly misplaced, I navigated as if the first bush I came to was where the control should have been. That led me to #53, not 33, and I thought perhaps there was another mistake. I navigated from there to 102 as if I was leaving #3, only to find myself well E of 102, making me realize I'd been wrong. From there, went to 102, 101, #3, #4 and then continued on with the classic course.

#11. Missed the pit on the first pass. Lost over a minute.

#12. Tripped over a branch obscured by the tall grass; walked for a bit to shake it off. Lost about :30.

Otherwise, navigated well, especially on the usually-tough final hillside (13, 14, 15) as well is in the more forested parts (9, 10).

Warm up: 10 mins, 0.9 mi; felt good.
Cool down: 5 mins, 0.35 mi.

The usual weekly accumulation of morning stretching.

Front of house. Gorgeous day. Just a good warmup. Legs a bit stiff, good to give them some rest with the anticipated fast running at Pt.Pinole on Sunday.

616, 526, 507

Cool down.

Full sets of theraband exercises. About half of the rest (pilates mat, hips, thigh adductors, weights).

Los Gatos HS track. 4 x 1000m with 1 min rest. Goal was to have all the runs between 4:45 and 4:48. Sunny, low 60's, gusty winds up to 30mph.

Actual: 448(101)445(100)444(101)443

Average: 4:45 (7:38/mi pace)

Could've done a couple more, though hamstrings were getting sore. Definitely could've gone faster. Goal is to build up to 6 x 1K at this pace, then work on getting the time down, say, to 4 X 1K at 4:00 each (as I was doing 6 years ago). Not sure I can do that, or that I'll even try, but it's a possibility.

Warm up: 15 mins, 1.6 mi (First two laps on infield, then groundskeeper made me move to track, where I ran in lane 5).
Cool down: 5 min slow jog immediately after last interval; i min walk, 1 min stretching, then 10 min jog at modest pace. All of this was on the field behind the baseball field. Estimate 1.0 miles.

2/3 workout: pilates mat interleaved with theraband, hips, thigh adductors; followed by weights.