Training Log Archive: DWildfogel

DVC. Warm up around parking lots.

Diablo Valley College. Sprint-O course designed by Gavin; several people ran it last week. Ran hard, navigated well, some difficulty seeing some of the tiny features on the 1:4,000 map. Only time I was puzzled was on the very short #18, where I initially ran past and then wasn't really sure where the exact feature was. Also, at #11, the map seemed a bit off to me, and I spent maybe 15 secs standing still checking that out. Otherwise, ran hard, remembering several times to pick up the pace when the opportunity presented itself.

Much better than at Stanford a couple of weeks ago, where I was trying too hard to run fast.

Didn't do very well running down stairs, something I'm going to need to get better at for this year's WMOC in southern Italy.

Note: two or three times there were controls at the bottom of a stairway and the best route out was to come back down, so I didn't bother to go up.

[Orienteering Sprint-O practice]

Cool down

The usual weekly accumulation of morning exercises.

Stinson Beach. We drove out there via Olema. Extremely windy on the beach, didn't walk very far. Nice lunch at the cafe.

Drove around to Bolinas, meandered a bit on the beach there.

(Then drove across Bolinas to the beach on the west side, and walked down the stairs to the rocky edge of the reef.)

As with last time, did these in a different order, putting the exercises for similar muscles closer together. Made the workout more intense and more compact.

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

1 x 12 kettle bell squats, 25 lbs
1 x 10 one-legged squats, each leg

[Strength exercises]

Bon Tempe.

505 - warm up, mostly on the Forman Trail

206 - continued warm up with an up tempo run across terrain (and through a lovely field of purple wildflowers_

120 - continue at a decent pace towards the picnic area

58 - recovery jog to the bridge to begin hill intervals

Hill intervals: 207 [209 rest]. 159 [219], 152

100 - walk to junction that marks the beginning of the last split on the usual around-Lake-Lagunitas run

Easy run around most of the lake:
118, 215, 210, 530-101

101 - walk a bit more on Lake Lagunitas Rd (saw a good sized turtle out there)

613 - cool down jog back to the rocks by the top of the steps, .37 miles.

[Hill Intervals]

After nap after long drive home after root canal.

Did these in a different order, putting the exercises for similar muscles closer together. Made the workout more intense and more compact.

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

1 x 12 kettle bell squats, 25 lbs

[Strength exercises]

Walk up the first big hill at a good clip.

Phoenix Lake. Second bridge run plus Allen. Hadn't run at Phoenix Lake in a over a year (Apr 1, 2021).

After doc appt near the hospital, went to see if there was any parking at Natalie Green, and there was. Thought I might go for a walk, but decided I really needed some movement, and so although this morning I had felt that my quads were too tired from yesterday's hike on Mt Tam, decided I should try some running. Didn't push it, but felt better as I went along.

The run seemed much shorter than the Bon Tempe short lake run, but it's not - probably because I wasn't pushing.

Mid-60's, felt warm went there wasn't a cool breeze. Rain clouds moving in, misted some, started drizzling when I got back to the car.

Stretching on the dam after cooling down, had a cramp in my right quads.

Start at "old" start after walking up from Natalie Green.

Phoenix Lake dam*--------------------- 2705
----------------------------------- (604)**- (507)
Jct with trail around lake -- 604 ----- 2158
----------------------------------- (125) --- (119)
Phoenix Junction ------------ 729 ---- 2039
----------------------------------- (520) --- (357)
Hidden Meadow Trail ------ 1249 --- 1641
----------------------------------- (157) --- (155)
Second bridge -------------------- 1446

Continuing clockwise around the lake:

436 Allen trail
TOTAL: 3140

"Old" 2.6 in 2705 ("old" start - Hidden Meadow - "old" start)

*Actually, Lake Lag sign just past junction with bridge to dam, aka "old" start
**Walked up the first little hill to the sewer, which took 28, only about 4 secs slower than when I run up.

[Easy distance]

Cool down.

Hike on Mt Tam with R and L. Cool at first, never got too hot. Clear, though there was haze S of SF and E of Berkeley. Nevertheless, great views, especially from the top of Wheeler and on Eldridge just above that (elev 1600 ft).

Parked at intersection of Crown Rd and Phoenix Rd, above Phoenix lake (elev roughly 550'). After a false start down Crown Fire Rd, went up Phoenix to Windy Ridge Trail, then Indian Fire Rd, connector down to Hoo-Koo-E-Koo Rd, Wheeler (very steep single track), down Eldridge to Indian, down Indian back to Windy Ridge and then back to car.

Accidentally paused watch on later part of Hoo-Koo-E-Koo for 25:59, so added that time and 1 mile to gps reading.

Both hip flexors were sore from the very first steps (from running hard at Napa Valley College on Friday, I presume), so all the uphills were a struggle.

[Hike]