the training journal of power forward

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

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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

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Post by:powerforward

Thursday, May 19th, 2016 at 9:32 am  |  No Comments »

 

Strong Treadmill Run

Hit the gym this morning not sure how long I would go on the treadmill, and felt so good and comfortable that I quickly decided I’d go a full 5 miles. Managed to do it without stopping, and turned in a very good time indeed for a treadmill run. Finished with some inverted bent-over rows and inverted situps.

Weight this morning was 205.2, but better than that, my vanity post-run weigh-in was 201.4.  I think my best ever was 201.8 after a training run for my first half, so this may be the new record…

Workout:

  • Type: Run
  • Date: 05/19/2016
  • Time: 09:28:45
  • Total Time: 00:43:08.00
  • Calories: 636
  • Distance: 5 miles
  • Average Pace: 8:37.24/mile

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Post by:powerforward

Wednesday, May 18th, 2016 at 12:00 pm  |  No Comments »

 

Tremendous Outdoor Run

The runs are really feeling stronger…I did my "long" work run and once again hit a nice groove, barely making any stops at all other than for traffic lights. And I had a lot of wait time, so was going to subtract more time, but it left me with an 8 minute pace that I know I couldn’t have been running at. So I subtracted less time. I dunno…maybe I’m getting faster.

Meanwhile, weight has been consistently lower…in the 205.x range all week.

Workout:

  • Type: Run
  • Date: 05/18/2016
  • Total Time: 00:46:22.00
  • Calories: 684
  • Distance: 5.6 miles
  • Average Pace: 8:16.55/mile

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Post by:powerforward

Tuesday, May 17th, 2016 at 12:00 pm  |  No Comments »

 

Day Off From Running

After Sunday’s big run, had a rest day on Monday and then went to the gym today but decided to take another day off from running. Did 20 on the treadmill and then situps, bench press and lat pull. Need to do more weights–I feel like l lost some strength a little on the bench press.

Workout:

  • Type: General Cardio
  • Date: 05/17/2016
  • Total Time: 00:20:00.00
  • Calories: 179

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Post by:powerforward

Sunday, May 15th, 2016 at 11:06 am  |  No Comments »

 

Outstanding long run

I didn’t expect this morning’s run to go so well…it’s a cool, misty Sunday morning in Seattle. I headed South from Madrona beach thinking I’d do at least 4.5 miles and probably 6…I was feeling pretty good by the time I made it to Mt. Baker beach, and discovered that the road was closed to traffic for a bike day…my favorite! So I kept running south and hit a lovely groove, staying in rhythm and breathing comfortably. It felt good at the 3 mile turnaround so I just kept going…made it all the way to Alaska and turned around…thought about going the extra mile or so to Seward but decided this was long enough. On the way back I had the same easy rhythm and just kept going. Even as I could feel myself getting tired in the legs I was never out of breath. Took a walk break to walk up the hill at Mt. Baker, and another very short one when I hit Leschi, but otherwise ran the entire distance. This is a pretty amazing pace for me over 8 plus miles.

Workout:

  • Type: Run
  • Date: 05/15/2016
  • Time: 10:59:52
  • Total Time: 1:11:00.00
  • Calories: 1047
  • Distance: 8.25 miles
  • Average Pace: 8:36.5/mile

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Post by:powerforward

Thursday, May 12th, 2016 at 11:00 am  |  No Comments »

 

Weekday Run to Elliot Bay

Very crowded week at work, and today was the only other chance I’d get to run, so went for even though I did a long one yesterday. Pace felt slow and steady, but looks pretty good after the fact. I can feel the fatigue in my legs though–will work out fine to have a day or two off after this.

This morning’s weight was 204.8–might be an all-time low for a normal morning weigh-in.

Workout:

  • Type: Run
  • Date: 05/12/2016
  • Time: 11:00:00
  • Total Time: 00:42:20.00
  • Calories: 624
  • Distance: 5 miles
  • Average Pace: 8:27.76/mile

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Post by:powerforward

Wednesday, May 11th, 2016 at 12:16 pm  |  No Comments »

 

Jamming one in on a warm day

Despite insane work schedule managed to sneak out for a run and did the Lake Union route. Time very unreliable as there were many obstructions, including a bridge break. This pace seems a little slow but then it was also over 80 so maybe it’s right. Main thing is–got the miles in.

Workout:

  • Type: Run
  • Date: 05/11/2016
  • Time: 12:13:33
  • Total Time: 00:49:00.00
  • Calories: 691
  • Distance: 5.6 miles
  • Average Pace: 8:44.78/mile

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Post by:powerforward

Sunday, May 8th, 2016 at 11:27 am  |  No Comments »

 

Rhythm!

After a string of ridiculously nice weather–August in April–a cold front came through last night and today we have a more usual weather day for Seattle in early May. Namely, cloudy and 50s. I ran from Madrona beach down to the Mt. Baker rowing center and back–six miles round trip.  When I first started it was right into the wind and I thought "’maybe I should have worn more clothes for this." But soon I was out of the worst of the wind, and I warmed up, and it all started to feel better. By the time I turned around and had the wind at may back, it felt pretty good indeed. But the main thing is–I felt good, and especially on the way back, in rhythm. I picked up speed towards the end, and felt much stronger than I did in any of last week’s runs. Partly that’s the cooler weather, partly it’s luck, largely I think it’s the result of miles put in. Anyway, it was great, and I like the pace. (Which is slightly generous because I took off 2 minutes for a bathroom break at Mr. Baker).

Workout:

  • Type: Run
  • Date: 05/08/2016
  • Time: 11:20:44
  • Total Time: 00:49:20.00
  • Calories: 728
  • Distance: 6 miles
  • Average Pace: 8:13.15/mile

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Post by:powerforward

Thursday, May 5th, 2016 at 1:21 pm  |  No Comments »

 

Five on the Sound path

Nice day for a run - low 70s, breezy. Took the route from my office down to the sculpture park, and up through Centennial Park. It’s a nice chance from the Lake Union route, and today the Olympics were our and there was a nice salt tang in the air.

But there is that steep hill to climb on the way back…in honor of the recent Science Times article that said one minute of all out exercise can yield the same benefits of 45 minutes of moderate exercise, I went all out on the two blocks that make up that hill. Just about knocked me out.

Workout:

  • Type: Run
  • Date: 05/05/2016
  • Time: 13:10:16
  • Total Time: 00:42:45.00
  • Calories: 630
  • Distance: 5 miles
  • Average Pace: 8:32.82/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 257 miles
Walk: 3 miles
Hours of Activity
 Run : 37.1 - 93.5%
 Walk: 0.7 - 1.7%
 Cardio: 1.9 - 4.8%
  Total:39.7