the training journal of power forward

Post by:powerforward

Monday, October 20th, 2014 at 11:26 am  |  No Comments »

 

Great Run on Westlake

Finally, a run in classic Seattle weather! About 60 degrees, light wind, light drizzle…it felt nice. And I myself felt pretty great…better than I have in some time, actually. Felt limber and light, with nothing in my stomach, not laboring at all. Quick stop at the turnaround point but other than that, ran the whole way with no stopping, and finished with a nice time. Painting seems to be over for now on my side of the Fremont bridge also, which is nice.

Workout:

  • Type: Run
  • Date: 10/20/2014
  • Time: 11:18:22
  • Total Time: 00:33:51.00
  • Calories: 499
  • Distance: 4 miles
  • Average Pace: 8:27.76/mile

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Post by:powerforward

Thursday, October 16th, 2014 at 12:32 pm  |  No Comments »

 

Treadmill Run

Been so slammed at work I’ve had no chance to exercise at all for a week, and was really feeling it. So today I insisted on hitting the gym on the way in to work, and got a nice run in. This is really two runs–I stretched and warmed up on the elliptical, and then ran 20 minutes (a little over 2.25 miles). I was feeling a little stiffness in my side, so I stopped at that point and stretched out, including some IT band work on the foam roller. It seemed to make a big difference. I didn’t have much time left but decided to give myself ten more minutes, in which I ran the other 1.25, obviously at a much faster pace.

Did some situps and pushups as well.

Post-workout weigh-in: 212.0.

Workout:

  • Type: Run
  • Date: 10/16/2014
  • Time: 12:28:39
  • Total Time: 00:30:24.00
  • Calories: 428
  • Distance: 3.5 miles
  • Average Pace: 8:40.98/mile

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Post by:powerforward

Monday, October 6th, 2014 at 2:44 pm  |  No Comments »

 

To the Fremont Bridge and Back

Normally I go across the bridge and around the corner to make it a full 4 mile round trip, but they are still blocking my side of the sidewalk for painting, and it just isn’t worth it to cross all that heavy traffic. Besides, I was not having the best of runs–too much coffee or something, and too soon after having it, and I hit a point of jittery rubber muscles and had to take occasional walk breaks after the first mile or so. So I just concentrated on finishing, knowing that next time it will be better.

Also–what amazingly good weather we continue to have in Seattle! Today was sunny and really as hot as any summer day at 11 am.

Workout:

  • Type: Run
  • Date: 10/06/2014
  • Time: 14:34:33
  • Total Time: 00:30:50.00
  • Calories: 434
  • Distance: 3.5 miles
  • Average Pace: 8:48.63/mile

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Post by:powerforward

Wednesday, October 1st, 2014 at 10:00 pm  |  No Comments »

 

Hoops! Awesome Double-Header

We had a double-header this week, and managed to sweep both games. Comp was inferior, no doubt, but we’ll still take what we can get. I myself was incidental on offense, though I think I facilitated well, but legitimately a factor on defense. Aggressive close-outs on the wing, with some turnovers caused, plenty rebounds, and (my favorite thing) a handful of blocks in both games.

Workout:

  • Type: Other
  • Date: 10/01/2014
  • Time: 22:00:00
  • Total Time: 1:30:00.00
  • Calories: 585

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Post by:powerforward

Wednesday, September 24th, 2014 at 1:51 pm  |  No Comments »

 

5 Miles on West Lake Union/Ship Canal Trail

Today I was mostly trying to avoid the irritation that my usual route is blocked by a closed sidewalk on my side of the Fremont bridge…which means I can either turn around early or cross to the other side (a pain with heavy track and long traffic lights). I took the third option–continue underneath the bridge to the shipping canal trail. Wound up going to the 2.5 mark and turning around, for the benefit of a full 5 miler. Felt pretty good doing it today, and in fact really seemed to hit a groove for the last mile or so. Happy to be under 9 min/mile, though of course could be better.

Workout:

  • Type: Run
  • Date: 09/24/2014
  • Time: 13:41:06
  • Total Time: 00:44:53.00
  • Calories: 575
  • Distance: 5 miles
  • Average Pace: 8:58.92/mile

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Post by:powerforward

Tuesday, September 23rd, 2014 at 12:00 pm  |  No Comments »

 

Hoops! We are, in fact, old

This week, we played a bunch of guys in their 20s again, but unlike last week we did NOT overcome their youth and fitness with skill. In point of fact, they undid our height advantage with youth and fitness. It was close in the first half, and in the second they just pulled away, by slicing up our zone with passing and shutting down our post up game with energy and double-teaming. And at the end, they were going to play another game, and seemed quite up for it. Humbling!

Workout:

  • Type: Other
  • Date: 09/23/2014
  • Total Time: 00:40:00.00
  • Calories: 260

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Post by:powerforward

Monday, September 22nd, 2014 at 12:07 pm  |  No Comments »

 

Equinox Run and a Faster Four

What a glorious summer it has been, the best by far of my 16 years in Seattle, and alas it officially ends today. Fall has arrived! And as if on cue, the weather shows drizzle and rain for the rest of the week, starting tomorrow, so I made sure to get out for an Equinox run.

Did my usual four miler up and down the West side of Lake Union. Yesterday my kids had a cross country meet. Somehow the mental picture of them working hard as they pushed towards the finish line made me want to move a little faster today, and I turned in a pretty fast time. Hooray for sub 8:30 miles!

Workout:

  • Type: Run
  • Date: 09/22/2014
  • Time: 11:54:32
  • Total Time: 00:33:30.00
  • Calories: 493
  • Distance: 4 miles
  • Average Pace: 8:22.79/mile

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Post by:powerforward

Tuesday, September 16th, 2014 at 12:00 pm  |  No Comments »

 

Health Club Visit

Wanted to be sure not to overstress the knee with too much running, so decided to mix it up with some cardio at the health club. Did 25 min on the treadmill, some situps, and some bench press (3 sets of 10, 8, and 6 at 95 pounds).

Workout:

  • Type: General Cardio
  • Date: 09/16/2014
  • Total Time: 00:25:00.00
  • Calories: 223

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Post by:powerforward

Monday, September 15th, 2014 at 12:25 pm  |  No Comments »

 

Cut Off at the Bridge

They were paintiing my side of the Fremont bridge, and rather than go through the tedium of multiple traffic light crossing to make it to the other side of the street, I just cut off the last bit of the run and went back.  Overall run was a little desultory–didn’t feel very strong. And it was very hot for mid-September–mid 80s. So all the more important that I got it it.

Weight hovering around 216.

Workout:

  • Type: Run
  • Date: 09/15/2014
  • Time: 12:21:33
  • Total Time: 00:30:52.00
  • Calories: 455
  • Distance: 3.6 miles
  • Average Pace: 8:34.29/mile

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Post by:powerforward

Friday, September 12th, 2014 at 12:59 pm  |  No Comments »

 

Friday 10k

It’s a gorgeous fall day in Seattle, and I had a little extra time in my calendar, so I decided to cap off a full week of exercise with a run all the way around Lake Union. It wound up being a tough slog but I’m glad I did it. From a cardiovascular perspective it felt pretty good–I never felt overwhelmed and mostly I felt like I could get into a good groove. But my legs certainly got tired on me. In fact I’d say they went dead right about the 5 mile mark, and I had to really force myself from then on out.

But all that is ok…feel like building fitness and leg strength now. Just need to keep working.

Workout:

  • Type: Run
  • Date: 09/12/2014
  • Time: 12:55:10
  • Total Time: 1:01:54.00
  • Calories: 793
  • Distance: 6.35 miles
  • Average Pace: 9:44.42/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 274 miles
Walk: 3 miles
Hours of Activity
 Run : 40.6 - 73.7%
 Walk: 1.3 - 2.3%
 Cardio: 1.5 - 2.7%
 Other: 11.8 - 21.3%
  Total:55.2