the training journal of power forward

Post by:powerforward

Tuesday, July 22nd, 2014 at 2:48 pm  |  1 Comment »

 

Elliptical etc.

Had a good run yesterday and wanted to keep up the momentum. Unfortunately my left calf was feeling very sore, and I am trying to be conservative about these things after what happened last year. So even though it was feeling better by lunchtime, I decided to head to the gym for stretching and some alternative to running. Wound up doing 30 on the elliptical going pretty hard. Certainly I worked up a big sweat. Then 80 situps, some lat pulls. and a set of barbell press (35lbs).

Weight went up a bit at the start of the month but some healthier living seems to have brought it back down. This morning’s weigh-in: 215.4.  Post workout: 211.8

Workout:

  • Type: General Cardio
  • Date: 07/22/2014
  • Time: 14:41:15
  • Total Time: 00:30:00.00
  • Calories: 268

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Post by:powerforward

Monday, July 21st, 2014 at 1:22 pm  |  No Comments »

 

Four to Start the Week

And a decent start to the week it was. Sunny and getting hot today but not oppressively so. Pace felt more comfortable than the last few runs…still had a few short stops on return that need eliminating. That seems to be just a bad habit i’ve developed that i need to drop. Anyway, overall time was in the respectable range, and i feel good.

Workout:

  • Type: Run
  • Date: 07/21/2014
  • Time: 13:08:39
  • Total Time: 00:34:41.00
  • Calories: 489
  • Distance: 4 miles
  • Average Pace: 8:40.23/mile

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Post by:powerforward

Thursday, July 17th, 2014 at 2:25 pm  |  No Comments »

 

Thursday 10k

Well that was a mighty sloooooow pace. Probably the slowest I’ve managed to do this run. But I don’t mind.  Two days ago my knee weirdly tweaked half-way through my run and I almost couldn’t run back. Today I was feeling good and had some extra time at lunch, so I thought what the heck, I won’t turn around in Fremont–I’ll run all the way around. And it got awfully hot out there on the back end, and my legs got tired, and I took a few too many walk breaks. But I did it, without injury. And I don’t care that it was super slow, because what I need is to put in the miles (without getting hurt) and build up my stamina again.

Workout:

  • Type: Run
  • Date: 07/17/2014
  • Time: 12:58:07
  • Total Time: 1:04:31.00
  • Calories: 744
  • Distance: 6.35 miles
  • Average Pace: 10:09.14/mile

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Post by:powerforward

Tuesday, July 15th, 2014 at 1:21 pm  |  No Comments »

 

Strange Run - Freak Injury?

This run is really more like 3 or so miles at an 8:30-40 pace and a one mile walk at about 14 minutes…I’ve had a head cold and wasn’t planning to run, especially on such a hot day, but when lunch came around with a gap for running I suddenly had this feeling that it would make my cold feel better. Went out with the notion that I’d run as slow as I needed, stop when I wanted, etc. To my surprise the run felt pretty good, and I was moving much better than I thought. Suddenly, at about the 2.5 mile mark, something shifted in my left knee and it hurt to run on it. I stopped, tried stretching, tried running…pain. Started walking back. After about .25 I tried running a bit…didn’t last long and I felt I should stop. So I walked back, stewing about how long this was going to keep me out, etc., stopped and stretched some more. At about 3.5 mark I tried running again and, hey presto–pain was gone and it felt normal again. Closed out the run at a good pace.

I have no idea what that was–loose piece of miniscus that moved to the wrong spot? Who knows what goes on down there after all these decades of hoops, tennis, running…well, I’ll keep an eye on it.

Workout:

  • Type: Run
  • Date: 07/15/2014
  • Time: 13:13:52
  • Total Time: 00:39:15.00
  • Calories: 503
  • Distance: 4 miles
  • Average Pace: 9:49.2/mile

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Post by:powerforward

Sunday, July 13th, 2014 at 9:23 am  |  No Comments »

 

Not My Best Morning Run

Haven’t been running much at lunch as we are in the midst of a heat wave here in Seattle and I don’t enjoy running in the high 80s/90s…and when I do I have a heck of a time cooling down in any reasonable period of time so I can shower and return to my desk without sweating through my shirt. Feeling like I really needed a run, so decided to get up early and get one in before breakfast. PROBLEM–didn’t sleep well, feel like I am coming down with something (woke up with sore throat), and my back was stiff. Still I insisted on doing it. RESULT–a really hard and unimpressive run. Slowly two miles out, even more slowly return as my back just didn’t feel right. On the positive side, I feel much nicer now for having done it, as I knew I would…guess I need to just suck it up and make time for these awful morning runs until I start having really great morning runs again.

Also on the plus side–weather was simply gorgeous–sunny, clear, just below 70.

Workout:

  • Type: Run
  • Date: 07/13/2014
  • Time: 09:16:32
  • Total Time: 00:36:10.00
  • Calories: 463
  • Distance: 4 miles
  • Average Pace: 9:02.17/mile

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Post by:powerforward

Monday, July 7th, 2014 at 1:33 pm  |  No Comments »

 

Another Four Miler up Westlake

And not too bad of a time…I know I am a little out of shape, so I am focusing on trying to lower the pace and get into a groove. Mostly this worked pretty well today. Fortunately it was still cloudy while I did my run and the temps were still in the low 70s. I’m sure that helped a lot. Even by the time I finished my shower the sun had come out and it was quite a bit warmer.

Workout:

  • Type: Run
  • Date: 07/07/2014
  • Time: 13:30:29
  • Total Time: 00:34:50.00
  • Calories: 491
  • Distance: 4 miles
  • Average Pace: 8:42.5/mile

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Post by:powerforward

Sunday, June 29th, 2014 at 12:00 pm  |  No Comments »

 

Much-needed Return to Action

Been feeling out of shape and very much in need of exercise. Fortunately found some time on Sunday morning to sneak out for a "short" run. Started at the parking lot at Madrona beach and ran down to Mt. Baker beach…my recollection was that distance would be just short of 2 miles, so I went as far as the fishing pier farther down to round it up a bit. Not entirely sure but I am estimating the total to be 4.6 miles. Felt pretty good the whole way, but clearly need to build stamina again.

Workout:

  • Type: Run
  • Date: 06/29/2014
  • Total Time: 00:39:25.00
  • Calories: 581
  • Distance: 4.6 miles
  • Average Pace: 8:34.29/mile

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Post by:powerforward

Monday, June 23rd, 2014 at 3:57 pm  |  No Comments »

 

Tough Run

Did the usual four mile route on west Lake Union. Went out on an 8:20 pace, but was not managing to get into much of a groove, and the run back was horrible. Just felt vaguely nauseous–too much coffee or something this morning, no sitting right, and getting kind of hot out there. Kept stopping on the way back. I know I could do much better than this, but thank god I didn’t try to run the half M on Saturday. Need to slowly build it back up…

Workout:

  • Type: Run
  • Date: 06/23/2014
  • Time: 15:50:00
  • Total Time: 00:35:48.00
  • Calories: 504
  • Distance: 4 miles
  • Average Pace: 8:57.31/mile

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Post by:powerforward

Wednesday, June 18th, 2014 at 1:50 pm  |  No Comments »

 

Four on Lake Union

My, how a little injury and a little bad timing can throw everything.

I haven’t had a run in two weeks, and I haven’t had a long (longer than 5 miles) run for more than a month. At that point I was still plausibly leading up to the Seattle Rock’n'Roll Half Marathon, which is actually this Saturday. But then I hurt my hip playing basketball, and traveled to Europe, and that combo led to a back so stiff that I simply could not run while I was over there. Then I came back and rested it a bit, and managed to do two or three short runs to demonstrate that I was over the injury, but then I was kinda behind on the schedule. Then a hectic week of travel and work followed by an even more hectic week of being a single parent and I basically got i zero runs. I already knew before today that I couldn’t possibly try to run on Saturday, but if there was any doubt today proved it. I didn’t even have the wind to make it four miles without stopping. I would need at least a month of long runs to get ready. At least now I’m smart enough to know to try without being in training–in the past that just meant a bad finish time. Now it could mean serious injury.

Oh well…at least I got a run in today. I’ll start building myself up for whatever race opportunity may come.

Workout:

  • Type: Run
  • Date: 06/18/2014
  • Time: 13:42:53
  • Total Time: 00:34:31.00
  • Calories: 486
  • Distance: 4 miles
  • Average Pace: 8:37.99/mile

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Post by:powerforward

Friday, June 6th, 2014 at 12:42 pm  |  No Comments »

 

Another Ship Canal 5

Harder than the last one, too…did the "out" half without stopping, but just couldn’t get anything sustained going on the way back. Don’t know if it was the heat (it wasn’t THAT hot) or my lack of wind, or if my leg strength just isn’t there. I think the latter. Was feeling a little something in my left side/glute/hamstring. Did a lot of stretching after. I’ll have to try a long run on Sunday and see how it goes.

Workout:

  • Type: Run
  • Date: 06/06/2014
  • Time: 11:55:20
  • Total Time: 00:46:13.00
  • Calories: 592
  • Distance: 5 miles
  • Average Pace: 9:14.7/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 205 miles
Walk: 3 miles
Hours of Activity
 Run : 30.4 - 73.6%
 Walk: 1.3 - 3.0%
 Cardio: 0.9 - 2.2%
 Other: 8.8 - 21.2%
  Total:41.3