the training journal of power forward

Post by:powerforward

Monday, January 26th, 2015 at 3:25 pm  |  No Comments »

 

Lovely Outdoor Run in January!

Record-setting warm weather in January today, so I went for an outdoor run. Did my usual 4 mile route up Westlake, only to discover that my lane of the Fremont bridge is STILL closed to foot traffic, all these months later. I wasn’t going to bother with crossing the busy road twice just for the last .25, so I cut that part off, and thus ended with a shorter run than usual. But it felt great to be back outside. I DO seem to run at a much faster pace outside…

Workout:

  • Type: Run
  • Date: 01/26/2015
  • Time: 15:19:53
  • Total Time: 00:30:20.00
  • Calories: 427
  • Distance: 3.5 miles
  • Average Pace: 8:40.23/mile

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Post by:powerforward

Monday, January 26th, 2015 at 3:15 pm  |  No Comments »

 

Hoops! The Less than Triumphant Follow Up

Second game back, and oddly this one felt MUCH worse than the first one. Of course that may be because I went home and had a bit of a heavy dinner before I went out there. In any event, I felt winded the whole game, and didn’t score a single point. And we lost, badly, ending an 8 game win streak.

Workout:

  • Type: Other
  • Date: 01/26/2015
  • Time: 15:12:56
  • Total Time: 00:45:00.00
  • Calories: 293

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Post by:powerforward

Wednesday, January 21st, 2015 at 12:00 pm  |  No Comments »

 

Hoops! Back to winning

A much better outing this week, and we won going away. I played most of the game, and got a few buckets, so I felt good about life. Slight soreness the next day in the achilles, but nothing major.

Workout:

  • Type: Other
  • Date: 01/21/2015
  • Total Time: 00:50:00.00
  • Calories: 325

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Post by:powerforward

Friday, January 9th, 2015 at 12:00 pm  |  No Comments »

 

Treadmill Run

Not very fast or very long, but got one in.

Workout:

  • Type: Run
  • Date: 01/09/2015
  • Total Time: 00:29:20.00
  • Calories: 376
  • Distance: 3 miles
  • Average Pace: 9:46.32/mile

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Post by:powerforward

Wednesday, January 7th, 2015 at 12:00 pm  |  No Comments »

 

Hoops! Triumphant Return

First time back playing after the injury…and everything felt great. I was worried about hurting things again or feeling like I’d be unable to run, but there were no such problems.  Played nearly the entire game, and we won handily.

Workout:

  • Type: Other
  • Date: 01/07/2015
  • Total Time: 00:50:00.00
  • Calories: 325

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Post by:powerforward

Thursday, January 1st, 2015 at 12:00 pm  |  No Comments »

 

New Year’s Day Run! Twice Around Seward

As is my wont, I insisted on a New Year’s Day run, though the temp was just a few degrees above freezing. My 7 yr old son insisted on running with me. I knew he couldn’t keep up for long, but rather than either saying yes and giving up on a real run, or turning him down and crushing his spirit, we went to Seward with my wife, who was up for a walk. The boy and I took off for a run around the loop, and when he couldn’t continue (about .7 miles in) he stopped and waited for mom to catch up. I went twice around the park.

Gorgeous day, and felt pretty good while I did it, but 5 miles may have been too much for my post-injury self (at least following up on the 3.5 only one day earlier. I was feeling a little sore by the end, and I have soreness in both calves this morning. Let’s see how it all feels after a day or two of rest.

Workout:

  • Type: Run
  • Date: 01/01/2015
  • Total Time: 00:45:00.00
  • Calories: 576
  • Distance: 5 miles
  • Average Pace: 8:59.73/mile

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Post by:powerforward

Wednesday, December 31st, 2014 at 11:52 am  |  No Comments »

 

Ending the year with a great run

Hit the treadmill again today but didn’t spend as much time easing into it as I have been doing…was up to 6.5 within 2 minutes, and settled in at 6.7 after the first half mile. Was going to do 3 miles but was feeling so good that I decided to do thirty minutes, and then pushed that to 3.5 miles. No rest breaks at all, had the pace up over seven by the end. In short–this felt like a pre-injury run! I feel like I’m back. Let’s see what 2015 brings.

Workout:

  • Type: Run
  • Date: 12/31/2014
  • Time: 11:48:21
  • Total Time: 00:30:51.00
  • Calories: 435
  • Distance: 3.5 miles
  • Average Pace: 8:48.63/mile

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Post by:powerforward

Monday, December 29th, 2014 at 4:26 pm  |  No Comments »

 

Another Good Treadmill Run

Could have gone farther but pressed for time. Started slow, ramped up to a pace of 6.8 for the last half of it. No pain during or after. Getting there.

Workout:

  • Type: Run
  • Date: 12/29/2014
  • Time: 13:21:47
  • Total Time: 00:28:00.00
  • Calories: 359
  • Distance: 3 miles
  • Average Pace: 9:19.88/mile

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Post by:powerforward

Thursday, December 25th, 2014 at 12:00 pm  |  No Comments »

 

Christmas Run!

Got outside on Christmas day for a lovely run along Lake Washington. Kept the pace nice and slow, and the distance modest. This is my second non-treadmill run–unlike the first one, this didn’t hurt.

Workout:

  • Type: Run
  • Date: 12/25/2014
  • Total Time: 00:30:00.00
  • Calories: 384
  • Distance: 3.3 miles
  • Average Pace: 9:05.45/mile

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Post by:powerforward

Monday, December 22nd, 2014 at 3:39 pm  |  No Comments »

 

Three miles again

This time with only a short break at the 2 mile mark, then I ran the final third. Considering I started slow this was a pretty good time…was running 6.8 by the end. Felt really great. Nothing hurting today.

Workout:

  • Type: Run
  • Date: 12/22/2014
  • Time: 15:36:47
  • Total Time: 00:28:25.00
  • Calories: 364
  • Distance: 3 miles
  • Average Pace: 9:28.72/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 14 miles
Hours of Activity
 Run : 2.1 - 46.6%
 Other: 2.4 - 53.4%
  Total:4.5