the training journal of power forward

Post by:powerforward

Monday, June 27th, 2016 at 2:10 pm  |  No Comments »

 

Slow Run on a Hot Day

Have gained a few pounds in the last two weeks of too much work and travel and not enough exercise. So I was motivated to run even though I did a big run two days ago, and my window was later in the afternoon and it is a hot day in Seattle. My run out was strong, but on the way back I felt gassed and had to take many little stops. I didn’t even pay attention to how long the time was, but this seems about right.

Workout:

  • Type: Run
  • Date: 06/27/2016
  • Time: 14:02:32
  • Total Time: 00:50:00.00
  • Calories: 705
  • Distance: 5.6 miles
  • Average Pace: 8:55.71/mile

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

Post by:powerforward

Saturday, June 25th, 2016 at 11:25 am  |  No Comments »

 

Out Strong, Back Not So Much

Barely able to run at all the last two weeks because work crazy plus travel plus single parent. Grabbed my first chance this morning for a long run on Lake Washington. Went out feeling great and on a fast pace. On the way back I was basically winded–went slower and took frequent little stops. That’s ok. Need to build it back up. Overall time was not too bad.

Today I saw a juvenille bald eagle at the same tree where I saw two eagles roosting last week. This time, just as I neared the tree, he unfurled his wings and took off over the lake, sweeping low and tryng to grab something he saw from his roost. Missed it, of course (keep practiciing, young sportsman!), and then wheeled around and took himself up until he could ride the thermals for awhile. It was great to see.

Workout:

  • Type: Run
  • Date: 06/25/2016
  • Time: 11:18:45
  • Total Time: 1:01:00.00
  • Calories: 860
  • Distance: 7 miles
  • Average Pace: 8:42.5/mile

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

Post by:powerforward

Tuesday, June 21st, 2016 at 1:52 pm  |  No Comments »

 

Virginia Treadmill Run

To Arlington VA to speak at a conference, and decided that I had time to do a run this morning. Found the hotel gym and hit the treadmill. Was running pretty fast and feeling strong, and certainly would have gone for 4 if not 5, but suddenly realized it was much later than I thought and I had to come to a screeching halt at 3.25.

If the weather is nice I may be able to run outside tomorrow morning!

Workout:

  • Type: Run
  • Date: 06/21/2016
  • Time: 13:15:39
  • Total Time: 00:27:00.00
  • Calories: 398
  • Distance: 3.25 miles
  • Average Pace: 8:18.61/mile

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

Post by:powerforward

Saturday, June 11th, 2016 at 11:32 am  |  No Comments »

 

Two Eagle Run

Got out today and did my (scant) 7 miler on Lake Washington…felt great on the way out–hit my turnaround at 28 minutes and change…but lost steam on the way back. Not a problem with my wind, just got tired in the legs. Maybe I hadn’t had enough food. Saw two eagles sitting high on a dead tree leaning over the lake and stopped for a good stare. I couldn’t believe all the people passing heedlessly by who didn’t even look. They were huge and beautiful…anyway, my time is slightly cheated because I subtracted two minutes for my eagle staring…

My weight is way down again, all of a sudden. Today, pre-run, I set a new all-time low of 204.4. Post-run vanity weigh-in–another new all-time low of 200.4.

Workout:

  • Type: Run
  • Date: 06/11/2016
  • Time: 11:19:18
  • Total Time: 00:59:10.00
  • Calories: 873
  • Distance: 7 miles
  • Average Pace: 8:27.04/mile

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

Post by:powerforward

Monday, June 6th, 2016 at 12:00 pm  |  No Comments »

 

Lake Union Run

This wound up being my only chance for a run during the entire work week, and it was kind or a rough one–very hot day, and I kind or wilted out there. But, happy to get it in.

Workout:

  • Type: Run
  • Date: 06/06/2016
  • 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

Post by:powerforward

Thursday, June 2nd, 2016 at 7:48 am  |  No Comments »

 

Running on the National Mall in DC

Managed to get myself up and out for a run this morning. Weather was overcast and warm but not crazy hot as it will be by the afternoon. Wandered down to the Taft memorial and headed West from there, past the Washington monument to the Lincoln Memorial, and back. There were long pauses at the WW II and Viet Nam memorials, and as always, I paid my respects to Abe Lincoln and read the Gettysburg address.  How much time was actual running is anyone’s guess–I estimated 43 minutes.

Workout:

  • Type: Run
  • Date: 06/02/2016
  • Time: 07:43:32
  • Total Time: 00:43:00.00
  • Calories: 634
  • Distance: 5 miles
  • Average Pace: 8:35.76/mile

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

Post by:powerforward

Monday, May 30th, 2016 at 12:37 pm  |  No Comments »

 

Lovely Memorial Day Run

After two days of cold and rainy weather, today is sunny and beautiful. Went for a run along Lake Washington around 10 am, when it has started to warm but it wan’t quite hot yet. Clear blue sky, Mount Rainier out on the horizon, sun sparkling on the water. Best moment was on the return from Seward Park, where I passed a red-winged blackbird hopping on the grass not five feet away from the path. Up close I could see that his bright scarlet shoulders were bordered by a slender line of yellow that looked almost fluorescent in the brilliant sunshine.

Having seemingly gained an extra pound on my short visit to San Fran last week I am not back to my pre-visit weight of around 206.0…vanity post-run weigh-in was 202.0!

BTW, if that was the last run in May, then this must be the first month ever in which I did no runs less than 5 miles.

Workout:

  • Type: Run
  • Date: 05/30/2016
  • Time: 12:29:11
  • Total Time: 1:01:00.00
  • Calories: 860
  • Distance: 7 miles
  • Average Pace: 8:42.5/mile

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

Post by:powerforward

Thursday, May 26th, 2016 at 1:54 pm  |  No Comments »

 

Back in Seattle

And the 5.6 mile up Westlake, on a cool day. This run didn’t feel fast, but it didn’t feel hard at all either. I’m getting used to running this distance. And no wonder–looking back I have no runs shorter than 5 miles in the month of May. Wow. I subtracted 3 minutes for traffic lights, which was probably about right.

Workout:

  • Type: Run
  • Date: 05/26/2016
  • Time: 13:52:02
  • Total Time: 00:46:54.00
  • Calories: 692
  • Distance: 5.6 miles
  • Average Pace: 8:22.79/mile

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

Post by:powerforward

Monday, May 23rd, 2016 at 4:34 pm  |  No Comments »

 

San Francisco Run

Down in SF for a business meeting and missed my old run on the Embarcadero. Had a little free time after work and before dinner, and decided to head out from my hotel even though it’s way out in Union Square. I ran up Market to the Embarcadero and then went north and west to the beach and the maritime museum, then found a way to run back a block parallel so that I could avoid the horrendous crowds a little. The views were absolutely gorgeous, especially at the north beach, where the golden gate bridge was out and you could see the headlands beyond and the tall ships shining in the sun. And then on the way back I stopped at a place with a clear view of the bay bridge. Seen it a million times but it’s always magnificent.

This was a hard run from the perspective of crowds and traffic lights–there was a LOT of stoppage time on this run. Gave it my best estimation.

Workout:

  • Type: Run
  • Date: 05/23/2016
  • Time: 16:26:46
  • Total Time: 00:56:00.00
  • Calories: 826
  • Distance: 6.5 miles
  • Average Pace: 8:37.24/mile

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

Post by:powerforward

Friday, May 20th, 2016 at 12:19 pm  |  No Comments »

 

Elliptical

Made it in to the gym before work again, but decided another day of running would be a mistake after two long runs in a row, so I hit the elliptical hard for 25 instead. Then did some bench press and curls, and situps.

Workout:

  • Type: General Cardio
  • Date: 05/20/2016
  • Time: 12:17:47
  • Total Time: 00:25:00.00
  • Calories: 223

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

Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 303 miles
Walk: 3 miles
Hours of Activity
 Run : 43.7 - 94.4%
 Walk: 0.7 - 1.4%
 Cardio: 1.9 - 4.1%
  Total:46.3