Training Log Archive: DWildfogel

Phoenix Lake. A little warmer: 48 degrees at the start. For a while wished I'd worn gloves, but then it seemed like perfect conditions. Lovely morning. Saw a total of about 25 people, only three of whom came anywhere near me (and then only for a second or two, though I didn't like the feeling that I was breathing air they'd exhaled).

On my own. Ran very easily, a bit faster than last week. A very satisfying run, and home just after 8:30am.

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. Cumulative times don't include the first segment from the country club to the start of the road going up.

From Lagunitas CC to edge of bridge going up: 423
Phoenix Lake usual start -- 345----- 2759
----------------------------------- (605) ---- (538)
Jct with trail around lake --- 950 ---- 2220
----------------------------------- (127) ---- (122)
Phoenix Junction ----------- 1117 ---- 2058
----------------------------------- (529) --- (411)
Hidden Meadow Trail ------------ 1647

Continuing clockwise around the lake:

502 Allen trail
437 Finish at "usual" start

[Easy distance]

Cool down
First, one lap on the dam, then straight down, and another minute on the road out of the park.

Ramping up to some serious quad in IT band work.

Event: BAOC: Shell Ridge - Postponed
 

Around the neighborhood, after morning exercises and before breakfast. Occasional drizzle. Stopped to talk with Katie (at a safe distance) for a couple of minutes near the end. Terrace, Ross Valley, Hillside, down Spring Grove, Terrace.

Walked over to the theological seminary and back, meandering through different streets.

Exercises for rotator cuff. 3x30 sec: prone "A" (tried the "W" but it hurt too much); 3x10 low rows.

Later: ordered 4 lb sand balls from Amazon, due here Wednesday.

2 sets each:
10 kettle bell squats, 15 lbs
12 clam shells
10 one legged squats
10 scissors
10 step ups w/4 lb dumb bells

Reps are for each leg (except for the first one)

[Leg strengthening]

For inflamed rotator cuff. Did the prone A exercise (on the boss) for the first time. Did it several times, through out the day.

[Physical therapy]

Usual weekly accumulation of morning exercises. Some very complete days, but also a little short on the days when I run before breakfast.

Phoenix Lake. Met Rachel at the parking area near the country club, and the three of us hiked up past the second bridge to Six Points, then Five Corners, down Shaver Grade, and back to the car. Considerably warmer than yesterday, really quite lovely out, and not too many people at all.

Phoenix Lake. Park near the country club at 7:15. 36 degrees. Mostly came out here because it's my only opportunity to be away from home today. Came on my own. Walked up to the dam and then left to get that lovely view of Mt. Tam, then back.

Almost no one out there when I was going up, quite a few people coming up as I was going down. Earlier, seeing how light it was already at 6:30, was thinking I should try to get out here even earlier. But next to the road, just S of the dam, I saw a dead dear that was highly eviscerated - and it wasn't there yesterday. I would not like to run into whatever did that to that deer (which gives me pause about getting out there earlier).

Been trying to get started on these. Did two sets of kettle bell squats (15 lbs) and two of clam shells (no Thera-ring), and then one each of one-leg squats, scissors, leg lifts, walking with a Thera-ring, side stepping with a Thera-ring.

[Leg strengthening]

Still trying to get going on the exercises Kevin gave me for my inflamed rotator cuff (left shoulder). So far, trying to get my shoulders in the correct position has been irritating my back. Today I mentioned three sets of ten, without pulling very hard, but at least my back only got a little irritated.

Later: it had been my lower back that had been getting irritated. Right now, my mid-back is irritated. Maybe that's progress.

[Physical Therapy]

Phoenix Lake. Parked by the Lagunitas Country Club and started the run from there at about 7:20. 37 degrees, but warmed up as soon as we started heading up the hill to the lake, and it was a very pleasant run as I intentionally kept the pace modest. Stayed with L all the way up to the turn around (she runs faster when it's cold), then on my own the rest of the way, but never got into oxygen debt. Very nice, a true easy distance run.

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. Cumulative times don't include the first segment from the country club to the start of the road going up.

From Lagunitas CC to edge of bridge going up: 437
Phoenix Lake usual start -- 352----- 3413
----------------------------------- (611) ---- (549)
Jct with trail around lake -- 1004 ---- 2824
----------------------------------- (130) ---- (130)
Phoenix Junction ----------- 1134 ---- 2653
----------------------------------- (542) --- (422)
Hidden Meadow Trail ------ 1716 --- 2231
----------------------------------- (305) --- (210)
Large pipe under Shaver ------- 2021 ------ this is at the big bend, in the redwood grove

Continuing clockwise around the lake:

520 Allen trail
137 blue post on the way back; had just passed L going the other way, so reversed direction here
139 Allen Trail again
135 blue post again
239 Ross Trail (so run back from Allen Tr to start would've been ~500)

[Easy distance]

Cool down jog, from the Ross Trail at the S end of the dam, down the hill and through the (open) gate at the bottom, tacking back and forth a bit on the downhill.

The walk back from there to the car was just the right amount.

San Anselmo. Break in the rain, go out for a brisk walk with L. Terrace, Ross Valley, Hillside to Spring Grove (she goes up, I go down), Greenfield, back to house.