Training Log Archive: DWildfogel

The usual weekly accumulation of morning exercises.

The four PT exercises for my left shoulder/rotator cuff.

Interleaved these with the shoulder exercises and with each other. No quad exercises (squats) to give them some rest.

Glutes:
Fire hydrant 2 x 27 sec, each leg
Core:
Leg lifts 2 x 15
"Hundreds" 2 x 110
Arms:
Curls 1 x 8, 25 lbs
Military press 1x 7, 25 lbs, right arm; only 2 reps left arm

[Strength exercises]

Phoenix Lake. Up Eldridge Grade, across on Filter Plant Rd and then down Fish Grade. Calling this "easy distance with hills", but there was nothing easy about it: those are big hills!

AP's correction of the Garmin's climb figure was 342m; based on the Marin Map Viewer, I'd say it's more like 200m.

Garmin got 3.76 for the distance. I'm using Ken Wilson's 3.98. (Note last 0.02 mi and 14 secs were just because I hit the split button instead of the finish button and it took me that long to realize it.)

I was feeling very stressed this morning (work issues) and didn't have a lot of energy. Somehow I got the idea that if I did something I hadn't done in a while, that might perk me up. Since I've been working on strengthening my quads, had already been thinking I should run up one of the big hills. Putting those two together, decided to run up Eldridge Grade, then taking it easy on the way back. That part actually went quite well, but I started getting the idea that if I felt ok when I got to Filter Plant Rd, I'd continue up Filter Plant Rd and then go down Fish Grade. And I did feel OK, so headed up towards the Filter Plant. After a minute, I was wishing I hadn't done this, but I was too stubborn to turn back. That part was really tiring.

Going down Fish Grade is easy cardio-wise, but is rough on the legs: it's too steep to just stride out, so I have to do a lot of braking. (Later, I noticed my quads were more sore walking down stairs than up.) Probably should avoid running down that road.

Phoenix Lake usual start -- 353----- 4454
----------------------------------- (552) ---- (510)
Jct with trail around lake --- 945 ---- 3944
----------------------------------- (124) ---- (118)
Phoenix Junction ----------- 1109 ---- 3826
---------------------------------- (1015)
Eldridge Gr & Filter Plant Rd --- 2124 ----- elevation 510'
------------------------------------------(552)
Filter plant -------------------------- 2716
------------------------------------------(515)
Fish Grade ------------------------- 3232 ----- elevation 670'
------------------------------------------(40)
bridge to Fish Grade Trail ------ 3312
-----------------------------------------(514)


The out and back part of this run was very similar to the only other time I ran up Eldridge Grade, Apr 21. Going out (parking lot to Phoenix Jct) was 8 secs slower today; Finishing up (Phoenix Jct to the dam) was 6 secs faster today. Going up Eldridge Grade, though, was 27 sec faster today, and it didn't seem that bad. Very surprisingly, the run on Filter Plant Rd today was 12 secs faster than the only other time I've run that road (Apr 30) - surprising because today I was going in the uphill direction (and it's a steep uphill) and then I was going downhill.

[Easy distance w/hills]

Cool down. Noticed that I hit 6:00 minutes exactly when the Garmin said I'd covered 0.40 miles, interesting only in that I think of 600/.4 as my canonical cool down.

The four PT exercises for my left shoulder/rotator cuff:
external rotations (using door jam), 20 reps
airplane (prone on BOSU), 3 x 1 min
overhead arm extensions (lying on back), 15 reps (aka dead bug)
low row (with theraband), 3 x 20

Fire hydrant 2 x 25 secs, each leg

Interleaved core and leg strengthening:
2 x hundreds (104 reps)
2 x leg lifts 14 reps
2 x kettle bell squats 8 reps, 25 ins
10 one-legged squats, each leg

Cool down

PT exercises for my left shoulder/rotator cuff. The usual four.

Getting just a little inkling that maybe doing these every day is starting have some positive effect.

Added a few other exercises:
1x 20 sec each leg fire hydrant
1 x 8 kettle bell squats, 25 lbs
1 x 6 curls, 25 lbs (first time in ages with 25 lbs)
1 x 5 military press, 25 lbs (only did two with left arm0

The four exercises for my left shoulder / rotator cuff.

2 x 12 leg lifts
2 x 8 kettle bell squats, 25 lbs
2 x 25 sec, each leg, fire hydrant
2 x 1 min plank

Marin Southern Line (Crown Rd Fire Rd). Start at 7:15. Heavy overcast. Not feeling real great, but Robin and I wound up running together and chatting, which made the run go by fast, but also got me out of breath, and probably ran a minute or two faster than I really needed to.

Garmin website still down, so no splits yet [Update: manually loaded the file from the watch, but haven't had time yet to examine the splits], but I was a few secs behind last week at the power station and also at the gate at the other end, and didn't have the surge over the last mile that I had last week, and still wound up only 19 sec behind that excellent run.

Garmin says 5.48 miles. Last week it said 5.38 for the identical run. I'm putting it down as 6 (Robin's iPhone gets slightly over 6).

[Distance]

Cool down

Shoulder/rotator cuff exercises, all four of 'em.

The four shoulder exercises. Interleaved these with a few morning exercises I didn't do this morning plus a couple of strength exercises (see entry below).

Interleaved these with the PT exercises for my shoulder:

Core (really haven't done these in ages, and I ought to be doing them regularly): 1x10 leg lifts, 1x120 "hundreds"

1x10 kettle bell squats, 25 lbs

2x25 secs, each leg: fire hydrant, green Thera-ring

The usual weekly accumulation of morning exercises.

Phoenix Lake. Start running at about 7:20. Second bridge run plus continuation to Allen Trail. Garmin got 3.25, I figure more like 3.5.

Kept myself in check after the two most recent runs were so hard, but still probably ran a little too fast.

Garmin website down, I found out afterwards, so no splits yet.

[Easy distance]

Cool down. Meet L at the top of the stairs down to my favorite lakeside spot.

The first three shoulder exercises (actually didn't do the third one until the next morning).

Decided late last night that I would postpone today's run until tomorrow because I could use some down time.

Four PT exercises for my shoulder.

Interleaved with the PT exercises, did a 1 min plank and 1x10 kettle bell squats with 25 lbs.

Also, didn't do my light arm exercises before breakfast, and instead did the curls and military presses at this point, using the 15 lb dumb bell for the first time in a long time. (Been using 8 lbs because the curls have been irritating my right elbow and both exercises irritate my left shoulder.)

Opening Day for MLB!

The four physical therapy exercises for my rotator cuff.

One of my crowns broke off two nights ago, so this afternoon I drove down to my dentist in Saratoga. Afterwards met my brother for a picnic dinner in Heritage Oaks Park in Los Altos (Portland Ave); hadn't been in the same place as him since the pandemic started.

All in all, it was a very stressful day for me, though I'm not sure why. Going to the dentist has something to do with it, but doesn't account for how anxious I felt all day.

Phoenix Lake. This was a really good run, including some big PBs. Actually went out there expecting to just have an easy run, having had really fast runs the last two times I ran. But the parking lot was surprisingly crowded, and the only spot left was the one that is reserved starting at 8:00, so I took that one, giving me 45 minutes to get my run in, which gave me some incentive to run fast. Then, just past the dam, a woman was catching up to me and she wasn't wearing a mask, so I picked up the pace to stay ahead, and all of a sudden I was moving really quickly. My split at the turnoff to the trail around the lake was astonishingly fast, so I just decided to go with it. Before each split I told myself I should slow down once I finish this segment, but then at the beginning of each segment, or early in the segment, I'd feel like I could push it for one more segment, and that carried through to the end.

Also helped that my song Heart's Beatin' Rhythym was once again very loud in my head and seemed to carry me forward.

The Garmin didn't pick up the signal until I had already started up the hill, so that first segment is a little short.

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

From just above the bridge to the dam: 314
Phoenix Lake ----------------- 314 ---- 2630
----------------------------------- (512) ---- (432)
Jct with trail around lake --- 826 ---- 2157
----------------------------------- (110) ---- (111)
Phoenix Junction ------------ 936 ---- 2046
----------------------------------- (423) --- (336)
Hidden Meadow Trail ------ 1359 --- 1710
----------------------------------- (134) --- (136)
Second bridge -------------------- 1534

Old 2.7 mi run in 2316, smashing my Personal Best by over a minute.

Pretty sure that the 512, 423, and 134 are all Personal Bests.

[Distance]

Cool down

There is no climb on this route, despite what Garmin says.

The four physical therapy exercises for my rotator cuff.

Marin Southern Line Fire Road, known to most as Crown Rd Fire Rd. Garmin measured it at 5.38 (it measured the way out as over .1 more than the way back); Robin's iPhone measured it at 6.2, so I've switched to that.

The Garmin also got 575m climb, which is absurd. The whole thing is very flat. I take that as further indication that the Garmin isn't pinpointing my location very precisely.

This was a really strong run, three minutes faster than the other time I did the whole thing.

[Distance]

C • elevation 2

Cool down

Tennessee Valley. Brisk walk. Left the car a couple of minutes after 7, and hardly encountered anyone on the trail. Had the beach all to ourselves when we got there.

It was a bit overcast in San Anselmo, but in Tennessee Valley it was total overcast and even a bit misty. Still, the beach was gorgeous.

[Hike]

Hike up the stairs to the old bunker and viewing platform. Windy up there, but the view is worth it.

[Hike]

Tennessee Valley. The rest of the hike: walk back from the viewing platform overlooking the beach to the parking lot. Over the last mile, started encountering more and more people. The parking lot was over flowing. Good thing we got out here as early as we did.

Total for the hike: 3.91 miles, 78:15 minutes:sec.

[Hike]

Three of the four (no low rows) physical therapy exercises for my rotator cuff.

Event: Rescheduled - BAOC: California Orienteering Festival
 

The usual weekly accumulation of morning exercises.

Phoenix Lake. Very good run, best I've had in a while. Surprised at how fast almost every split was. Last night my legs felt good, and I hadn't done any hills the last couple of workouts, so decided I'd run hard up Shaver Grade today after running modestly to Phoenix Junction, then take it easy on the way back. Well, I did run modestly and did take it easy on the way down (though I pushed a bit over the last 4 minutes), so the results were quite surprising. Got up to Five Corners nearly 3 minutes faster than previous runs. Pretty gassed at that point, so walked the first 20 secs on the way down.

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

Phoenix Lake usual start -- 345----- 3854
----------------------------------- (536) --- (443)
Jct with trail around lake --- 922 ---- 3411
----------------------------------- (120) --- (117)
Phoenix Junction ----------- 1042---- 3255
----------------------------------- (439) --- (345)
Hidden Meadow Trail ------ 1520 --- 2910
----------------------------------- (230) --- (145)
Pipe under road bend ------ 1751 --- 2725
----------------------------------- (336) --- (236)
Concrete Pipe Rd S -------- 2127 --- 2449
----------------------------------- (132) --- (150)
Five Corners ---------------------- 2259

[Distance w/hills]

Cool down. Sun just breaking through the overcast.

Walk back from view spot by the shore t9 the car.

Four shoulder exercises.