the training journal of power forward

Post by:powerforward

Saturday, July 4th, 2015 at 9:19 am  |  No Comments »

 

Independence Day Run on Lake Washington

Being as we are in the middle of quite the heat wave, I decided that if I was going to get a run in on the holiday weekend it would have to be early. Rest of the family was sleeping in this morning, so I figured this was the day–headed out after one cup of coffee and started before 8:30.

What with all the successful running I’ve done in the last three weeks I thought I might try to add a little distance on the weekend, so I parked at Mt. Baker and headed on the route down to Seward. I thought if I felt good I could do the full seven mile round trip, but more likely I’d turn around before that. As I went I decided to turn around at about the 22 minute mark–aiming for about a 45 minute run. By the time I reached the turnaround point I was feeling a lack of energy, and a little soreness in my hip. Run back was slower and had lots of stops. I did notice that if I changed my gait to lift my knees a bit more the hip pain disappeared. I have to work on that.

Weight loss going well. Friday: 217.4. Today - 217.2.  (Post-run vanity weigh-in: 215.0).

Workout:

  • Type: Run
  • Date: 07/04/2015
  • Time: 09:11:46
  • Total Time: 00:46:45.00
  • Calories: 599
  • Distance: 5 miles
  • Average Pace: 9:20.75/mile

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Post by:powerforward

Thursday, July 2nd, 2015 at 11:43 am  |  No Comments »

 

Progress all around

All of the running seems to be paying off. Today, another four miler in very hot conditions (although there was a nice breeze from the North). It felt noticeably easier this time around, though I was still feeling the heat. Made it to the bridge without stopping and had a short break because it was open (but closing). Then crossed, did the turnaround, and ran all the way to the 3.1 or so mark before a short stop to let a line of camp kids get in to swimming. Then two more short breaks to the end. Time was pretty good.

And the weight has been down: Tuesday 216.4, Wednesday 218.8, today 218.6. Onward!

Workout:

  • Type: Run
  • Date: 07/02/2015
  • Time: 11:38:30
  • Total Time: 00:34:21.00
  • Calories: 507
  • Distance: 4 miles
  • Average Pace: 8:35.02/mile

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Post by:powerforward

Monday, June 29th, 2015 at 11:33 am  |  1 Comment »

 

Pretty strong run on a hot day

Another 4 miler, thus finishing off the first six months of the year at over 100 miles…25% of them in the last two weeks!…it’s in the 80s and the sun is beating down on the concrete, but I was feeling pretty good and got into a groove. Would have certainly made it to the turnaround point with a rest, but the bridge went up just as I got there. Could be just bad luck that I keep running into it, but feels like they’re just raising it every 15 minutes now. Anyway, that gave me a nice rest, which doubtless improved my time somewhat. But I hope it’s the fact that this is my third week of running, and I’ve been getting in better shape. Plus two days off. Plus a tolerably healthy weekend, eating and drinking wise–no booze and almost all meals at home.

Weight improving also: Saturday 219.4. Sunday 219.2  Monday - 217.8. (!)

Workout:

  • Type: Run
  • Date: 06/29/2015
  • Time: 08:06:08
  • Total Time: 00:34:50.00
  • Calories: 491
  • Distance: 4 miles
  • Average Pace: 8:42.5/mile

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Post by:powerforward

Friday, June 26th, 2015 at 11:30 am  |  No Comments »

 

Staying with the Plan

A hot day here in Seattle–we may hit 90–so I adjusted my schedule to run in late morning rather than lunchtime. Glad I did–it was already pretty hot out there. I was thinking how great it would be to round out these two weeks of running with a full 10k around the lake, but I could still feel some soreness in my hip, so I decided to stay with the plan. Keep it to four miles, don’t push too hard, go nice and easy, don’t worry about the time. Extra distance and faster pace will come later if you put in the work. So I put in the work. Another 4!

Weight is one step forward, one back. Yesterday: 219.4. Today: 221.2.

Workout:

  • Type: Run
  • Date: 06/26/2015
  • Time: 11:30:44
  • Total Time: 00:35:12.00
  • Calories: 497
  • Distance: 4 miles
  • Average Pace: 8:47.86/mile

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Post by:powerforward

Wednesday, June 24th, 2015 at 12:27 pm  |  No Comments »

 

Good lungs, sore hip

Another 4 miler on Lake Union…this one felt pretty good from the cardio point of view. Despite being underslept, I was able to relax and get into a pretty good groove on the way out. Probably would have finished with a decent time but started to feel sore in my hip and back on the way back. I didn’t want to push it and come away with a lingering injury, so I took it easy and stopped frequently when it felt like it was too much. Still managed to finish in just under 9 minute mile.

Weight is up, oddly: Tuesday 221.4, today 220.6.

Workout:

  • Type: Run
  • Date: 06/24/2015
  • Time: 12:23:24
  • Total Time: 00:35:50.00
  • Calories: 505
  • Distance: 4 miles
  • Average Pace: 8:57.31/mile

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Post by:powerforward

Monday, June 22nd, 2015 at 1:29 pm  |  No Comments »

 

Finally! A Run that Felt Good

Last week’s runs were all awkward pain, no rhythm, suffering and terrible times. Today finally a payoff run…things felt pretty good and i was able to get into a groove. It was not an effortless glide by any means, and I felt the effort, but much better than previously. And I’ve begun to cut down on the stopping. From my memory, it was: two miles out without stopping, rest break at turnaround, short walk at 3 mile point, and one more at the 3.5 mile point.  Now I need to work on eliminating the other stopping points.

Weight - was 218.6 on Saturday morning. Didn’t check Sunday. 220.6 this morning.

Workout:

  • Type: Run
  • Date: 06/22/2015
  • Time: 13:23:36
  • Total Time: 00:34:39.00
  • Calories: 489
  • Distance: 4 miles
  • Average Pace: 8:39.48/mile

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Post by:powerforward

Friday, June 19th, 2015 at 12:34 pm  |  No Comments »

 

Third Run of the Week

Another four miler on Lake Union. Like Wednesday, felt like cardio was ok but legs were a little dead. A little better this time in that I felt I got into a bit of a rhythm on the way back. And I feel a little better afterwards. Was able to do a bunch of situps and pushups after. Putting the work in. It will get better.

Also–really good night’s sleep last night. I think that helps.

Weight–back over 220 the last few days….221.4 Thursday, 220.6 today.

Workout:

  • Type: Run
  • Date: 06/19/2015
  • Time: 12:31:01
  • Total Time: 00:36:20.00
  • Calories: 466
  • Distance: 4 miles
  • Average Pace: 9:04.63/mile

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Post by:powerforward

Wednesday, June 17th, 2015 at 12:25 pm  |  No Comments »

 

Slightly not as horrible run?

Another one up and down Lake Union, this one shorter because the bridge was going up just as I arrived, and it made no sense to wait for it. So I ran a shorter distance, but my pace was a little worse. I’d say it felt a little better cardio wise, but my legs were a little deader. Oh well–I regard it as work put in towards a return to form, and anyway it was truly a lovely day for it.

Workout:

  • Type: Run
  • Date: 06/17/2015
  • Time: 12:17:01
  • Total Time: 00:32:05.00
  • Calories: 411
  • Distance: 3.5 miles
  • Average Pace: 9:09.62/mile

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Post by:powerforward

Monday, June 15th, 2015 at 3:21 pm  |  No Comments »

 

Another tough 4 miler

To try and get back on the fitness path after another week of not great living. Beautiful day for it. It wasn’t fast, and it never felt great, but I did it and I assume the next one will feel better.

Morning weigh-in: 219.4

Workout:

  • Type: Run
  • Date: 06/15/2015
  • Time: 12:47:08
  • Total Time: 00:35:40.00
  • Calories: 503
  • Distance: 4 miles
  • Average Pace: 8:54.92/mile

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Post by:powerforward

Friday, June 5th, 2015 at 12:18 pm  |  No Comments »

 

Gorgeous 4 Miles on Lake Union

An absolutely perfect day–sunny, breezy, mid-70s. I did my usual route on the west side of Lake Union. Surprised at how fast the final time was given that i stopped a few times on the way back…guess i was running at too fast a pace. Need to slow it down. Felt good though.

Morning weigh-in–exactly 220, which is unsurprising because we had a big restaurant meal last night. In fact I’m surprised I didn’t weigh more…

Workout:

  • Type: Run
  • Date: 06/05/2015
  • Time: 12:15:18
  • Total Time: 00:34:52.00
  • Calories: 492
  • Distance: 4 miles
  • Average Pace: 8:43.26/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 111 miles
Hours of Activity
 Run : 16.4 - 65.3%
 Cardio: 1.2 - 4.6%
 Other: 7.6 - 30.1%
  Total:25.2