the training journal of power forward

Post by:powerforward

Thursday, February 4th, 2016 at 1:19 pm  |  No Comments »

 

Steady Indoor 4

was prepared to not run at all today, as i had hip soreness yesterday. but i stretched it out thoroughly beforehand and it felt ok, so started running with the expectation that i might stop after only 2 miles. wind up doing the full 4…good strong pace with a longish rest at 2:75 and a shortish rest at 3.5. High speed at the end to keep it under 36…

Workout:

  • Type: Run
  • Date: 02/04/2016
  • Time: 12:59:55
  • Total Time: 00:35:50.00
  • Calories: 505
  • Distance: 4 miles
  • Average Pace: 8:57.31/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Wednesday, February 3rd, 2016 at 2:35 pm  |  No Comments »

 

An attempt to recover

Was feeling quite out of sorts today, from accumulated circumstances–barely any sleep the last three nights, no chance to work out the last two days, and four straight restaurant meals for lunch/dinner….hell, I woke up at a bleary hour this morning and weighed in at nearly 216…(fortunately i weighed in pre-workout later at 213.0, but still).

I felt gross and heavy and half sick. But I thought maybe I’d feel better if I tried to run a little bit. Decided I’d go as slow as I needed, stop as much as necessary, and go only as long as I could. Wound up doing 3.5, albeit quite slowly. And I DO feel better, at least for now.

Workout:

  • Type: Run
  • Date: 02/03/2016
  • Time: 14:23:20
  • Total Time: 00:32:24.00
  • Calories: 415
  • Distance: 3.5 miles
  • Average Pace: 9:15.56/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Sunday, January 31st, 2016 at 11:54 am  |  No Comments »

 

Closing out January with a cold run on Lake Washington

Forty degrees this morning, which is not so bad, but no sun and a cold wind blowing up the lake…I was happy to be bundled up with hat, gloves, nad running jacket. This wasn’t the greatest run…I had a hard time getting in rhythm and I stopped frequently, especially on the way back. Not so much for cardio reasons–I felt like I barely got going there–but I just wasn’t comfortable and my hips were a little sore. Oh well. On the plus side, I had a terrific view of a Kingfisher as it flew in to a tree above me and trumpeted out over its domain.

Great to add 5 more for the month…certainly that has to be my most prolific January ever.

Workout:

  • Type: Run
  • Date: 01/31/2016
  • Time: 11:46:39
  • Total Time: 00:45:54.00
  • Calories: 589
  • Distance: 5 miles
  • Average Pace: 9:10.46/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Friday, January 29th, 2016 at 10:27 am  |  No Comments »

 

Really Good Morning Run

A desire to close out January with 50 miles on the ledger motivated me to get into the gym on my way to work and hit the treadmill.  Today’s run felt remarkably better than Wednesday’s run. Tried to keep from over-extending myself in the early going in a bid to do the whole thing without stopping, and it almost worked–took one very short break at the 3.5 mark.  Hurrah and mission accomplished! (With a chance to add even more miles over the weekend if things break the right way.)

It’s been odd that all this running hasn’t really translated into weight loss, and I seem to have stubbornly plateaued at 213 and change no matter what I do. But I can feel that I’m leaner and tighter, so even though I love the positive feedback of lower numbers on the scale, I’ll let it take care of itself.

Workout:

  • Type: Run
  • Date: 01/29/2016
  • Time: 10:20:03
  • Total Time: 00:34:34.00
  • Calories: 488
  • Distance: 4 miles
  • Average Pace: 8:38.73/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Thursday, January 28th, 2016 at 5:52 pm  |  No Comments »

 

Quick Morning workout

Hit the gym on the way to the office and did 20 on the elliptical, some situps, bench press and lat pulls. Felt great to sneak some quick exercise in on a busy day.

Workout:

  • Type: General Cardio
  • Date: 01/28/2016
  • Time: 17:50:42
  • Total Time: 00:20:00.00
  • Calories: 179

Filed under: General Cardio  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Wednesday, January 27th, 2016 at 1:48 pm  |  No Comments »

 

Brutal Treadmill Run

At least by recent standards…never really felt comfortable, and once I stopped for a break at the 2.5 mile mark, I absolutely struggled to get into any kind of rhythm for the last 1.5. Just one of those runs, I guess.

Workout:

  • Type: Run
  • Date: 01/27/2016
  • Time: 13:46:45
  • Total Time: 00:36:30.00
  • Calories: 468
  • Distance: 4 miles
  • Average Pace: 9:07.11/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Monday, January 25th, 2016 at 2:15 pm  |  No Comments »

 

Another Outdoor Run from Downtown

Dry and about 48 today, so I decided to take advantage and run outside again today.  Did a version of the same route as last time, but had to cut over to Westlake on John because 9th was closed there for construction.

Didn’t feel like I was in a great rhythm–was maybe going unsustainably fast at the beginning, and then once I took my first short break at two miles in, I kept having to do them every third of a mile or so. Still, even though it wasn’t the strongest in the world, it felt really great at the end. It’s probably great for me to stretch out my standard distance a bit. This will be really nice when the weather improves.

As with the last run, I wasn’t keeping the most precise clock of my time spent waiting at lights. I"m knocking off about three minutes overall.

Workout:

  • Type: Run
  • Date: 01/25/2016
  • Time: 14:08:23
  • Total Time: 00:48:30.00
  • Calories: 684
  • Distance: 5.6 miles
  • Average Pace: 8:39.48/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Thursday, January 21st, 2016 at 4:29 pm  |  No Comments »

 

Faster today

Back to the treadmill again and kept up a faster pace throughout. Felt pretty great.

Workout:

  • Type: Run
  • Date: 01/21/2016
  • Time: 16:27:52
  • Total Time: 00:34:05.00
  • Calories: 503
  • Distance: 4 miles
  • Average Pace: 8:31.36/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Wednesday, January 20th, 2016 at 2:48 pm  |  No Comments »

 

Strong Treadmill Run

The recent longer runs seem to be paying off, as today’s treamill run felt very good. I didn’t stop for a break until shortly after 3 miles, and as it turns out I wished I hadn’t, because it was difficult to re-establish the pace after that. Even so I turned in a very good time for the treadmill. Even better, I feel I probably could have kept going for another mile, but time would not allow it.

Workout:

  • Type: Run
  • Date: 01/20/2016
  • Time: 14:45:55
  • Total Time: 00:34:22.00
  • Calories: 507
  • Distance: 4 miles
  • Average Pace: 8:35.76/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Post by:powerforward

Monday, January 18th, 2016 at 3:05 pm  |  No Comments »

 

First Outdoor Run from Downtown

A warmer day today, so I decided to try an outdoor run from the new building. Took 7th North to Bell, West to 9th, 9th to Mercer and over to the park, and then onto my usual 4 mile route. Round trip the loop was 5.8 miles. The time is really kind of an estimate…there were quite a few lights to wait for, AND I got caught by the bridge, so plenty of breaks.

Overall, not a bad experience, despite my reluctance. 5.8 is a nice stretch of distance to add, and I can always go shorter if I need to. The locker room here is very nice indeed.

Onward!

Workout:

  • Type: Run
  • Date: 01/18/2016
  • Time: 14:19:56
  • Total Time: 00:49:00.00
  • Calories: 691
  • Distance: 5.6 miles
  • Average Pace: 8:44.78/mile

Filed under: Run  |  Digg! this story.  |  Leave a Comment

Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 63 miles
Walk: 3 miles
Hours of Activity
 Run : 9.3 - 90.3%
 Walk: 0.7 - 6.5%
 Cardio: 0.3 - 3.2%
  Total:10.3