Training Log Archive: DWildfogel

The usual weekly accumulation of morning exercises. Had a pretty good session every day this week; total probably more like 4 hours.

Bon Tempe Lake. Ran on some trails I'd never run on before. Ran slowly after a stressful morning, and out so late that I was depleted. Temperature was 69 when I got there, 76 when I left, but there was a breeze so it was comfortable.

Distance is an estimate pace solely on time and sense of pace.

Right knee hurt quite a bit, with many more twinges than I have been experiencing.

Parked at Bon Tempe Trailhead lot and walked up to the big hill to the "sunny side".

Trail along the lake to Sky Oaks road.
1035
Cross road, turn left on trail paralleling road. Steep and exposed, take split at high point.
304
Reach Shaver Grade
425
Started on trail, but it looked like it was diverging from road (it wasn't), so went back up to the top of Shaver Grade.
53
Along road, then saw trail below, went down little, open spur to it (O-map even shows a bit of a trail on the spur). Take trail, then cut off to Sky Oaks Meadow Trail. Split on other side of the road, by the parking pass machines.
420
Follow fire road around big flat area, across boardwalk, then adjacent to rocky hillside; split at high point
528
Finish where cars (coming the other way) must not enter
433

[Easy distance]

Warm up: walk up big hill to "sunny side" of lake, 3 minutes.

Cool down: very slow cool down jog, 3 minutes.

Local terrain and jeep trail next door. Wasn't planning to run today (ran at Phoenix Lake yesterday) but it was lovely out and L wanted to go out, so it was a good opportunity. Hadn't run in the woods for 3+ weeks, so that seemed like a good idea. Tried taking it easy, but there really is no taking it easy on that run. Not much slower than last time I did this, Aug 7. (Did it once after that, but reading a map.)

Run with O-glasses, but no map.

Warm up on jeep trail, clockwise. Splits are for two laps at a time, 0.44 mi:
458, 437 (Tot: 936)

To woods loop start: 24 (quicker because I didn't have to reverse direction)

Forest running:
3 x [1 x house + [2 x woods loop]]: 515, 509, 452 (Tot: 1517)

[Orienteering Forest running]

Cool down
100 walk back to jeep trail
300 recovery jog
215 walk, stretch
630 2-lap (.44 mi) cool down jog

Phoenix Lake. Sunny, chilly - 47 degrees in the parking lot. Started off with a windbreaker on as I ascended from Natalie Green, mostly jogging, some walking. Took off the jacket soon after starting the run.

Not much sleep the night before. Ate most of a breakfast 615-650.

Legs felt much better than the last few days (maybe hot tub last night helped, as did an extra days rest - though the constant pressure around selling and moving certainly is not helping). Didn't push it, but picked up the pace on the Hidden Meadow Trail, both ways, and the splits were the fastest so far.

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 ----------------- start ---- 2557
----------------------------------- (549) ---- (455)
Jct with trail around lake --- 549 ---- 2101
----------------------------------- (121)*---- (116)
Phoenix Junction ------------ 711 ---- 1945
----------------------------------- (508) --- (350)
Hidden Meadow Trail ------ 1219 --- 1555
----------------------------------- (151) --- (145)
Second bridge -------------------- 1410

*missed this split, so it's an educated guess

Continuing clockwise around lake...

Middle of second (big) reentrant: (259)

Stopped at that point because I had planned for a thirty minute run (all the time I had).

[Easy distance]

Warm up mostly jogging with a good bit of walking up to the dam. 0.2 miles, 4+ mins

Cool down jog by the lake, 6 mins, .35 mi. Lovely morning.

Then walked down to the parking lot in about 6 mins