the training journal of power forward

Post by:powerforward

Sunday, August 31st, 2014 at 8:26 am  |  No Comments »

 

Last Michigan Run

Last run on my vacation, as we are heading back to Seattle tomorrow.Once again, very high humidity but avoided the heat of the day by getting up and out at 7.  I improved quite a bit but didn’t quite make my goal of getting back to 9 minute miles. (I did make my other goal, which was to get back to the house in time to start the coffee.)

Let’s see how the first run in Seattle goes..

Workout:

  • Type: Run
  • Date: 08/31/2014
  • Time: 08:21:42
  • Total Time: 00:36:09.00
  • Calories: 463
  • Distance: 4 miles
  • Average Pace: 9:02.17/mile

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Post by:powerforward

Thursday, August 28th, 2014 at 7:43 am  |  No Comments »

 

Better Michigan Run

If there’s a good thing about a truly horrible run, it’s that you’ve set a bar you should be able to beat without too much difficulty. This morning I was determined to at least improve upon Tuesday’s muddle through the soupy Michigan air. And I couldn’t have picked a better day–the temp finally dropped last night, so that I had a temp in the high 60s to run in and "only" 70% humidity this morning. I’m sure if I lived here I’d think it was idyllic conditions.

ANYWAY–enough with the whinging. I managed to improve my pace from 10 min/mile down to 9:18. Not good at all by my normal standards, but maybe I can get it down to 9 if I run again this weekend.

Workout:

  • Type: Run
  • Date: 08/28/2014
  • Time: 07:38:10
  • Total Time: 00:37:13.00
  • Calories: 477
  • Distance: 4 miles
  • Average Pace: 9:18.14/mile

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Post by:powerforward

Tuesday, August 26th, 2014 at 4:09 pm  |  No Comments »

 

Four Slow, Painful Miles in (100% Humidity) SW Michigan

Been having a hard time getting out for a run on vacation and finally managed it this morning in absolutely soupy conditions. That, plus the fact that I had to run through some stiffness, resulted in a massively slow pace…more than a minute per mile slower than usual. Will have to try and get out tomorrow or Thursday and improve things!

Workout:

  • Type: Run
  • Date: 08/26/2014
  • Time: 16:03:15
  • Total Time: 00:40:02.00
  • Calories: 513
  • Distance: 4 miles
  • Average Pace: 10:00/mile

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Post by:powerforward

Saturday, August 9th, 2014 at 9:52 am  |  No Comments »

 

Five on Lake Washington

Beautiful summer day in Seattle! Got my run in this morning before it got too hot. Haven’t done many runs longer than 4 miles recently and it really shows! I went pretty slow but still was hitting a wall on that 5th mile. Still, got it done, and hopefully the next one will be easier.

Workout:

  • Type: Run
  • Date: 08/09/2014
  • Time: 09:49:38
  • Total Time: 00:45:07.00
  • Calories: 578
  • Distance: 5 miles
  • Average Pace: 9:01.35/mile

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Post by:powerforward

Tuesday, August 5th, 2014 at 2:25 pm  |  No Comments »

 

Much Faster Run

Did my usual 4 miler today, and wound up with a much faster time than the last few. One big reason for that is I was caught waiting for the Fremont Bridge, which allowed me a "free" six minute break at about the half-way point. But also–temperature was a bit lower today, and I was just able to find a groove on the back half and finish the last 1.5 miles or so without stopping. Made a big difference!

Weight over the last three days was as low as 215.4, and as high as 217.5…

Workout:

  • Type: Run
  • Date: 08/05/2014
  • Time: 14:21:31
  • Total Time: 00:33:45.00
  • Calories: 497
  • Distance: 4 miles
  • Average Pace: 8:26.33/mile

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Post by:powerforward

Friday, August 1st, 2014 at 12:29 pm  |  1 Comment »

 

Slow Run on a Hot Day

Hot out there, at least for Seattle, at least for me. Mid-80s (prob 90s on the cement) with no breeze. Did four miles on Lake Union, at a fairly slow pace. Not a great run but felt good to get it in. Due to work and travel this week I haven’t managed a run since last Friday. At least it’s a good start to August.

This morning’s weigh-in: 217.0

Workout:

  • Type: Run
  • Date: 08/01/2014
  • Time: 12:26:12
  • Total Time: 00:35:30.00
  • Calories: 500
  • Distance: 4 miles
  • Average Pace: 8:52.54/mile

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Post by:powerforward

Friday, July 25th, 2014 at 12:20 pm  |  1 Comment »

 

Better Pacing

After a few days off from running to make sure I wasn’t further injuring my tendons, when back out today for another 4 miler on Lake Union. Perfect weather for it–sunny after a few cold grey days but not yet hot. I went slower on the way out because I wanted to be careful and see how it all felt–this seems to have allowed me to properly pace it. Not a particularly fast time at all but I managed to run the back half without any stops, and I finished like I could have gone farther.

Weigh-in all the way back up to 218 after a few days of heavy meals…

Workout:

  • Type: Run
  • Date: 07/25/2014
  • Time: 12:16:23
  • Total Time: 00:34:33.00
  • Calories: 487
  • Distance: 4 miles
  • Average Pace: 8:37.99/mile

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Post by:powerforward

Tuesday, July 22nd, 2014 at 2:48 pm  |  1 Comment »

 

Elliptical etc.

Had a good run yesterday and wanted to keep up the momentum. Unfortunately my left calf was feeling very sore, and I am trying to be conservative about these things after what happened last year. So even though it was feeling better by lunchtime, I decided to head to the gym for stretching and some alternative to running. Wound up doing 30 on the elliptical going pretty hard. Certainly I worked up a big sweat. Then 80 situps, some lat pulls. and a set of barbell press (35lbs).

Weight went up a bit at the start of the month but some healthier living seems to have brought it back down. This morning’s weigh-in: 215.4.  Post workout: 211.8

Workout:

  • Type: General Cardio
  • Date: 07/22/2014
  • Time: 14:41:15
  • Total Time: 00:30:00.00
  • Calories: 268

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Post by:powerforward

Monday, July 21st, 2014 at 1:22 pm  |  No Comments »

 

Four to Start the Week

And a decent start to the week it was. Sunny and getting hot today but not oppressively so. Pace felt more comfortable than the last few runs…still had a few short stops on return that need eliminating. That seems to be just a bad habit i’ve developed that i need to drop. Anyway, overall time was in the respectable range, and i feel good.

Workout:

  • Type: Run
  • Date: 07/21/2014
  • Time: 13:08:39
  • Total Time: 00:34:41.00
  • Calories: 489
  • Distance: 4 miles
  • Average Pace: 8:40.23/mile

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Post by:powerforward

Thursday, July 17th, 2014 at 2:25 pm  |  No Comments »

 

Thursday 10k

Well that was a mighty sloooooow pace. Probably the slowest I’ve managed to do this run. But I don’t mind.  Two days ago my knee weirdly tweaked half-way through my run and I almost couldn’t run back. Today I was feeling good and had some extra time at lunch, so I thought what the heck, I won’t turn around in Fremont–I’ll run all the way around. And it got awfully hot out there on the back end, and my legs got tired, and I took a few too many walk breaks. But I did it, without injury. And I don’t care that it was super slow, because what I need is to put in the miles (without getting hurt) and build up my stamina again.

Workout:

  • Type: Run
  • Date: 07/17/2014
  • Time: 12:58:07
  • Total Time: 1:04:31.00
  • Calories: 744
  • Distance: 6.35 miles
  • Average Pace: 10:09.14/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 234 miles
Walk: 3 miles
Hours of Activity
 Run : 34.8 - 76.1%
 Walk: 1.3 - 2.7%
 Cardio: 0.9 - 2.0%
 Other: 8.8 - 19.2%
  Total:45.7