the training journal of power forward

Post by:powerforward

Thursday, April 21st, 2016 at 9:33 am  |  No Comments »

 

Morning Treadmill Run

Started a bit slow, and didn’t ramp up to higher speeds until quite late in the run, so my overall pace was noticeably slower than it has been recently. I think that’s partly because it’s a morning run, but mostly because I think I actually go faster when I’m on real pavement instead of the treadmill. I used to suppose that was because one can start and stop more quickly, and maybe that’s part of it but I also think I just take longer strides off the treadmill and cover more ground quickly with the same effort.

Anyway, it felt good, and that’s the main thing.

Workout:

  • Type: Run
  • Date: 04/21/2016
  • Time: 08:57:36
  • Total Time: 00:35:49.00
  • Calories: 505
  • Distance: 4 miles
  • Average Pace: 8:57.31/mile

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Post by:powerforward

Tuesday, April 19th, 2016 at 12:34 pm  |  No Comments »

 

Lake Union Run on a Hot April day

We continue record-setting April temps here in Seattle, and I decided to follow up yesterday’s run to the Sound with a run up Lake Union. My usual route up and over the Fremont bridge was blocked off by construction, so instead I ran under the bridge to get myself to a little more than 5 miles round trip. This was a good run, but really hot, at least by my standards, which caused me to take a lot of breaks. Finished in about 47 minutes and deducted 2 minutes for waiting at lights.

Workout:

  • Type: Run
  • Date: 04/19/2016
  • Time: 12:34:48
  • Total Time: 00:45:00.00
  • Calories: 664
  • Distance: 5.3 miles
  • Average Pace: 8:29.19/mile

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Post by:powerforward

Monday, April 18th, 2016 at 2:05 pm  |  No Comments »

 

Back from Vacation

Who knew it would be just as warm in Seattle as it was in South Florida, in the middle of April? Temp in the 80s today and I needed to get some miles in while I can, in between vacation and a trip to Europe. Did my five mile route down to Myrtle Edwards park. Beautiful but a little too hot…I had to stop quite a few times on the way back. Feel great to have got it done though.

Workout:

  • Type: Run
  • Date: 04/18/2016
  • Time: 14:02:20
  • Total Time: 00:43:28.00
  • Calories: 613
  • Distance: 5 miles
  • Average Pace: 8:41.74/mile

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Post by:powerforward

Friday, April 8th, 2016 at 1:16 pm  |  No Comments »

 

Gorgeous Day for a Run

It’s a summer day in spring in Seattle–sunny and 70s. Did my five mile route down to Myrtle Edwards, and the cool air blowing off the sound was a welcome respite from the heat by the time I got that far.  Felt a little slow to me but my time was actually pretty good.

Workout:

  • Type: Run
  • Date: 04/08/2016
  • Time: 13:12:12
  • Total Time: 00:42:38.00
  • Calories: 629
  • Distance: 5 miles
  • Average Pace: 8:31.36/mile

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Post by:powerforward

Tuesday, April 5th, 2016 at 3:20 pm  |  No Comments »

 

Birthday 10k!

Plus maybe a little bit more. Went from my office up Westlake and then up the ship canal trail until I hit my turnaround. Was not feeling as strong as I might have if I hadn’t run yesterday, but that’s a pretty great time for that distance.

And I weighed in at 207.6 today, which is without question the lowest I have weighed on my birthday since…well I don’t know when…Law school? Maybe college? I’m really pleased with all the weight lost. I’ve been under 210 for a few weeks now…let’s see how long I can stay there.

Workout:

  • Type: Run
  • Date: 04/05/2016
  • Time: 14:29:54
  • Total Time: 00:53:30.00
  • Calories: 789
  • Distance: 6.3 miles
  • Average Pace: 8:29.19/mile

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Post by:powerforward

Monday, April 4th, 2016 at 12:53 pm  |  No Comments »

 

Just a little too fast…

On the treadmill at lunch today. After slowish start was trying to close out at a pace that was going to get me under 34:00 for four miles, and thought I was going to make it, but suddenly lost it at the 3.5 mark and took a short break…and then when I restarted I couldn’t get the rhythm right and took another…and I blew a whole extra minute of pace in that last 0.5.

Oh well. Still great to get another run in.

Workout:

  • Type: Run
  • Date: 04/04/2016
  • Time: 12:49:57
  • Total Time: 00:35:01.00
  • Calories: 494
  • Distance: 4 miles
  • Average Pace: 8:45.55/mile

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Post by:powerforward

Saturday, April 2nd, 2016 at 9:00 am  |  No Comments »

 

Pretty Fast Treadmill Run

On visit to Chicago, and found time to run in the morning on the hotel treadmill. Things were going great so I did an extra .25 at a fast pace.

Workout:

  • Type: Run
  • Date: 04/02/2016
  • Time: 09:00:00
  • Total Time: 00:35:30.00
  • Calories: 524
  • Distance: 4.25 miles
  • Average Pace: 8:21.39/mile

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Post by:powerforward

Tuesday, March 29th, 2016 at 12:00 pm  |  No Comments »

 

Outdoor Run in the Bluster and the Sun

Weather much improved today–sunny and low 50s. Decided to go back to the long run. Gusty winds so that it was alternatively warm and cold, but it was pretty. Didn’t feel as strong as yesterday–probably a bit of dead legs–but I can see even so I’m much better over this distance than I used to be. Took about 2:30 off for traffic lights, which might be a bit light, I don’t know.

Weight–three days in a row at 207.2, and then 207.0 today.

Workout:

  • Type: Run
  • Date: 03/29/2016
  • Time: 12:00:00
  • Total Time: 00:48:40.00
  • Calories: 687
  • Distance: 5.6 miles
  • Average Pace: 8:41.74/mile

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Post by:powerforward

Monday, March 28th, 2016 at 9:46 am  |  No Comments »

 

Great Morning Run

My biggest concern this morning was my hamstrings…I had done a bunch of gardening on Saturday and they were feeling very tight and tender. I feared some sort of injury running on them. Tried my best to take my time stretching, and then started running. They felt worst at the beginning but slowly began to relax as I went on. Started at 6.8, very quickly to 6.9 and then 7.0 before mile 1 was over. 7.1 at some point around midway, and 7.2 just before the 4 mile mark. I took no breaks at all during this run, and easily could have kept going. Felt very strong.

Finished with bench press (12 x 105; 10 x 95) and some situps.

Weight has been 3 days at 207.2…post workout was 202.8.

Workout:

  • Type: Run
  • Date: 03/28/2016
  • Time: 09:41:42
  • Total Time: 00:38:10.00
  • Calories: 563
  • Distance: 4.5 miles
  • Average Pace: 8:29.19/mile

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Post by:powerforward

Friday, March 25th, 2016 at 8:33 am  |  No Comments »

 

Another Strong Morning Run

Once again, I felt really good for on the treadmill this morning. Quickly moved from 6.8 to 6.9, then to 7, then 7.1, and 7.2, and then 7.4 for the last two laps. Added on another .25 for the principle of the thing. Some fly/barbell press and then into the office.

Workout:

  • Type: Run
  • Date: 03/25/2016
  • Time: 08:30:11
  • Total Time: 00:35:51.00
  • Calories: 529
  • Distance: 4.25 miles
  • Average Pace: 8:26.33/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 190 miles
Walk: 3 miles
Hours of Activity
 Run : 27.6 - 93.8%
 Walk: 0.7 - 2.3%
 Cardio: 1.2 - 4.0%
  Total:29.4