Yay!
13.1 Miles in sunny (for once) San Francisco!
1:45:48 Clock Time
1:43:45 Chip Time
http://bit.ly/cXv8uZ
I beat my time from last year!
And now...some rest.
Sunday, February 7, 2010
Monday, February 1, 2010
Tapering it down for a bit...
I imagine a super-detailed report of my training regimen isn't too exciting to read, so I thought I'd give it a different bit of life. Here's an account of my trail run from Sunday:
So, I did what was supposed to be an 8.22 mile loop around Redwood Regional Park in Oakland (it's the "Bike Loop" in the lower right insert of the trail map). However, I took a wrong turn near the end that added nearly a mile for me to backtrack to the start/end point. Whoops.
The start up the Canyon Trail was pretty straight forward...up. It was a pretty steep and steady climb. My technique for dealing with hills is to maintain my breathing effort to be the same as on flat surface. Thereby conserving energy when I do reach the top.
The East Ridge trail opens up to the canyon below, giving a spanse view of the landscape and trees below. I ran around 1:00p, so the sun was bathing me in its light. Towards the south end of the loop, where the East and West Ridge trail meet, I stop for a few sips of water from a fountain. I then continue off the West Ridge trail.
The West Ridge trail has more tree cover. And because of that, more puddles and mud that have yet to dry from our recent showers. A few street crosses are also along the trail, breaking up the scenic route. You do pass by the Chabot Space and Science Center, which is kinda cool. After that, there is a bit of a downgrade. And if you open your stride just a little bit to let gravity take control, it gets FAST. I was afraid I'd hit patches of mud, which would cause me to wipeout at what seemed like high-speed. I did apply the brakes a few times just to gather myself. If I was racing, I probably wouldn't have. Just past the severe downhills, I take the designated detour off the Baccharis trail.
The Baccharis trail was pretty mellow. Gentle downgrades maintained my momentum without freaking me out. I even saw a former Ironworks pilates teacher on the trail (Hi Kendall!). Some rather large and long puddles along the trail slowed me down a bit as I didn't want to wade into the water; I trudged gently around them, brush smacking me in the face.
I eventually merge back onto the West Ridge trail...and then I hear what sounds like a bicyclist gaining on me. I look back, and it's another runner! Ohhhh no you don't! So I pick up a bit of speed as the trail cruises downhill. I make enough distance so I don't hear her anymore. I arrive at the fork of the Bridle trail and the Streams trail. Vaguely remembering the loop designation saying Bridle, I take that down...down...down...this doesn't seem right...down...back to the Stream trail...then...no bicycles beyond Trail's End? Isn't this supposed to be a bike loop? I check a map at a trail sign and lo and behold...I should've went down the Stream trail when I first met it, and sauntered back to the Canyon Meadow staging area, where I started.
Okay, so I back track, and finish; all the while slightly annoyed I missed the turn. All in all it was a good run. I wasn't intending to break any speed records; I was just running at an "exploratory" pace. Needless to say, add in getting lost and it took me nearly two hours to finish. Well, this was also to right my mind for the Kaiser Permanente Half Marathon coming up on February 7th. Yep, that's this Sunday.
And for now...
I'm tapering it down a bit this week, and carb-loading-ish. I did do a bit of a quads/legs and shoulders workout today, just to breakup the mess that I put my body through on Sunday. It looked like this:
36" box jumps (15,25,15)
Single-legged squats - hanging off the edge of the box (10,10,10)
Bodyweight squats - (25,25)
8kg kettlebell clean and press (20,20,20)
10lbs Lateral raise to front, front to lateral raise (12,12)
Core Circuit:
Sitting Monkey
Side plank with leg swing
Bird dogs
Front plank
Side plank
Bird dogs
Front plank w/ alternating straight arm
Russian twists
Front plank w/ alternating elbow to knee tucks (aka X-overs)
Shoulder-rotator cuff exercises set.
That's all folks. My ankle is a bit sore from all the trail running. I'll be taking it easy tomorrow. Maybe take a yoga class.
So, I did what was supposed to be an 8.22 mile loop around Redwood Regional Park in Oakland (it's the "Bike Loop" in the lower right insert of the trail map). However, I took a wrong turn near the end that added nearly a mile for me to backtrack to the start/end point. Whoops.
The start up the Canyon Trail was pretty straight forward...up. It was a pretty steep and steady climb. My technique for dealing with hills is to maintain my breathing effort to be the same as on flat surface. Thereby conserving energy when I do reach the top.
The East Ridge trail opens up to the canyon below, giving a spanse view of the landscape and trees below. I ran around 1:00p, so the sun was bathing me in its light. Towards the south end of the loop, where the East and West Ridge trail meet, I stop for a few sips of water from a fountain. I then continue off the West Ridge trail.
The West Ridge trail has more tree cover. And because of that, more puddles and mud that have yet to dry from our recent showers. A few street crosses are also along the trail, breaking up the scenic route. You do pass by the Chabot Space and Science Center, which is kinda cool. After that, there is a bit of a downgrade. And if you open your stride just a little bit to let gravity take control, it gets FAST. I was afraid I'd hit patches of mud, which would cause me to wipeout at what seemed like high-speed. I did apply the brakes a few times just to gather myself. If I was racing, I probably wouldn't have. Just past the severe downhills, I take the designated detour off the Baccharis trail.
The Baccharis trail was pretty mellow. Gentle downgrades maintained my momentum without freaking me out. I even saw a former Ironworks pilates teacher on the trail (Hi Kendall!). Some rather large and long puddles along the trail slowed me down a bit as I didn't want to wade into the water; I trudged gently around them, brush smacking me in the face.
I eventually merge back onto the West Ridge trail...and then I hear what sounds like a bicyclist gaining on me. I look back, and it's another runner! Ohhhh no you don't! So I pick up a bit of speed as the trail cruises downhill. I make enough distance so I don't hear her anymore. I arrive at the fork of the Bridle trail and the Streams trail. Vaguely remembering the loop designation saying Bridle, I take that down...down...down...this doesn't seem right...down...back to the Stream trail...then...no bicycles beyond Trail's End? Isn't this supposed to be a bike loop? I check a map at a trail sign and lo and behold...I should've went down the Stream trail when I first met it, and sauntered back to the Canyon Meadow staging area, where I started.
Okay, so I back track, and finish; all the while slightly annoyed I missed the turn. All in all it was a good run. I wasn't intending to break any speed records; I was just running at an "exploratory" pace. Needless to say, add in getting lost and it took me nearly two hours to finish. Well, this was also to right my mind for the Kaiser Permanente Half Marathon coming up on February 7th. Yep, that's this Sunday.
And for now...
I'm tapering it down a bit this week, and carb-loading-ish. I did do a bit of a quads/legs and shoulders workout today, just to breakup the mess that I put my body through on Sunday. It looked like this:
36" box jumps (15,25,15)
Single-legged squats - hanging off the edge of the box (10,10,10)
Bodyweight squats - (25,25)
8kg kettlebell clean and press (20,20,20)
10lbs Lateral raise to front, front to lateral raise (12,12)
Core Circuit:
Sitting Monkey
Side plank with leg swing
Bird dogs
Front plank
Side plank
Bird dogs
Front plank w/ alternating straight arm
Russian twists
Front plank w/ alternating elbow to knee tucks (aka X-overs)
Shoulder-rotator cuff exercises set.
That's all folks. My ankle is a bit sore from all the trail running. I'll be taking it easy tomorrow. Maybe take a yoga class.
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