the training journal of power forward

Post by:powerforward

Friday, September 4th, 2015 at 11:58 am  |  No Comments »

 

Rounding back into form?

Did it again today, but had a watch on to prove it–finished at just under 34 minutes. This time I was maybe a little bit slower and steadier on the back end, but managed to run the whole thing with no stops other than a very brief pause at the turnaround point. Feeling good, feelings strong.  I should add on a distance run over the weekend.

Workout:

  • Type: Run
  • Date: 09/04/2015
  • Time: 11:55:34
  • Total Time: 00:33:57.00
  • Calories: 501
  • Distance: 4 miles
  • Average Pace: 8:29.19/mile

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Post by:powerforward

Thursday, September 3rd, 2015 at 11:35 am  |  No Comments »

 

Fantastic Run to Start September

Arrived back in Seattle this week and just had my first run back in the Seattle weather. It was sunny, cool (low 60s) and crisp, with low humidity. And after those hot and humid runs in Michigan, well…all of a sudden I was running a lot easier and faster. Unfortunately I did not have my running watch with me, as I didn’t really expect to be able to get out today, but I could just tell I was moving at a faster pace with more power. Moreover, I didn’t really feel tired or like I needed any breaks on the way back (I took one very short one). And I went into a kick way earlier than I normally do–with about .25 to go. I’m being conservative estimating this at an 8:30/mile pace–it was probably faster.

Meanwhile, time to get back to weigh tracking. With all the eating on vacation I weighed in at 215.0 on Wednesday morning, and 214.4 this morning.

Workout:

  • Type: Run
  • Date: 09/03/2015
  • Time: 11:29:47
  • Total Time: 00:34:00.00
  • Calories: 501
  • Distance: 4 miles
  • Average Pace: 8:29.92/mile

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Post by:powerforward

Monday, August 31st, 2015 at 11:10 am  |  No Comments »

 

Tough 4 to Close out August

Last day of our vacation in SW Michigan, and last day of August.  I really wanted to get one more run in, not only to finish up the vacation right, but because I knew it would put me over 200 for the year. Remarkable considering I only hit 100 in July (I think). Anyway, did my standard four mile loop, and man was it tough in the incredible humidity. But I got it done! Hooray, and back to Seattle where the running is easier.

Workout:

  • Type: Run
  • Date: 08/31/2015
  • Time: 11:07:35
  • Total Time: 00:36:18.00
  • Calories: 466
  • Distance: 4 miles
  • Average Pace: 9:04.63/mile

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Post by:powerforward

Friday, August 28th, 2015 at 9:00 am  |  No Comments »

 

Summer Home Loop - A Faster Time

Did the 4 mile run again, only this time in the morning, after the first cup of coffee but before breakfast. And gee–it sure is more fun to run on an empty stomach than on a full one! Temp was cool but humid and the sun was creeping up…I was drenched in sweat at the end.

Workout:

  • Type: Run
  • Date: 08/28/2015
  • Time: 09:00:00
  • Total Time: 00:34:30.00
  • Calories: 509
  • Distance: 4 miles
  • Average Pace: 8:37.24/mile

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Post by:powerforward

Wednesday, August 26th, 2015 at 2:53 pm  |  No Comments »

 

Four mile loop in Harbert

I’m on vacation in SW Michigan, and hadn’t managed to get a run in yet. Part of the problem is that the best time for me to do my run, parenting-wise, is first thing in the morning. But these days I rarely feel good running then–I need to stretch out a bit first. Today I had a chance to run in late afternoon. Bonus points because it’s unseasonably cool–high 60s, instead of low 90s with very high humidity.  I ran like somebody with too much lunch in his stomach, but at least I got it done, and the time wasn’t TOO awful.

Workout:

  • Type: Run
  • Date: 08/26/2015
  • Time: 14:49:30
  • Total Time: 00:35:09.00
  • Calories: 496
  • Distance: 4 miles
  • Average Pace: 8:47.09/mile

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Post by:powerforward

Thursday, August 20th, 2015 at 2:21 pm  |  No Comments »

 

Busse Woods Run

Back in Mt. Prospect where I grew up, and went for a run inside Busse woods, where I don’t think I’ve ever been despite driving on the high capacity roads that border it approximately 3 million times. I didn’t know what the distance was so I just ran out until it seemed I’d done about 20 minutes, and then turned and run back, figuring that would be a little over 4 miles. And so it was. Saw some lovely birds in there–a striking yellow thing I thought might be a tanager but turned out to be a goldfinch.

Run was pretty solid, with a surprising amount of up and down and a nice cool breeze to help offset the humidity. The fact that I returned going downhill with the wind at my back helped me achieve a negative split, though overall the run was pretty slow.

Workout:

  • Type: Run
  • Date: 08/20/2015
  • Time: 13:23:01
  • Total Time: 00:39:30.00
  • Calories: 507
  • Distance: 4.3 miles
  • Average Pace: 9:11.3/mile

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Post by:powerforward

Sunday, August 16th, 2015 at 12:51 pm  |  No Comments »

 

Lovely run on Lake Washington

Took advantage of Lake Washington Blvd being closed down for bikes and runners only. Sunny but only about 73 with a nice fresh breeze to keep things reasonable. Time might have been a bit faster if I hadn’t stopped to sample a bit of complimentary power bar on the way back…on the other hand who knows, that little break allowed me to finish pretty strong. Really felt good for the last mile or so.

Haven’t been weighing myself since I’ve had house guests…been worried that I’ve gained weight with all the restaurant food. But this morning I was 212.4, and post run I was 210.0.

Workout:

  • Type: Run
  • Date: 08/16/2015
  • Time: 12:46:41
  • Total Time: 00:44:15.00
  • Calories: 567
  • Distance: 4.76 miles
  • Average Pace: 9:18.14/mile

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Post by:powerforward

Thursday, August 13th, 2015 at 12:00 pm  |  No Comments »

 

Slow but good run

Needed to make sure I got some exercise in, what with company here and too much restaurant food. Hadn’t been out in a week and I was surprised at how good it felt…but I faded quite a bit on the way back. In my defense, it was really hot! Anyway, felt good to get it in.

Workout:

  • Type: Run
  • Date: 08/13/2015
  • Total Time: 00:36:19.00
  • Calories: 466
  • Distance: 4 miles
  • Average Pace: 9:04.63/mile

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Post by:powerforward

Tuesday, August 11th, 2015 at 12:00 pm  |  No Comments »

 

Quick workout

Just enough to make sure I got some exercise on the way to work. 15 on elliptical followed by some lat pulls and situps.

Workout:

  • Type: General Cardio
  • Date: 08/11/2015
  • Total Time: 00:15:00.00
  • Calories: 134

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Post by:powerforward

Monday, August 10th, 2015 at 2:28 pm  |  No Comments »

 

Lake 22 Hike

Hottest and driest I have ever experienced Lake 22. Instead of climbing a waterfall, it was so dusty and dry that it almost felt like climbing on the other side of the mountain. Was there with my brother and sister-in-law. My brother became overheated and couldn’t take any more sun, so we sent him back to chill by the car while we went to the top and back. Beautiful at the top. Got a great closeup with a loud blue jay. Came down totally drained

Workout:

  • Type: Walk
  • Date: 08/10/2015
  • Time: 14:28:47
  • Total Time: 4:00:00.00
  • Calories: 616
  • Distance: 5.5 miles
  • Average Pace: 43:47.74/mile
  • Ascent: 1,300 ft
  • Descent: 1,300 ft

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 210 miles
Walk: 6 miles
Hours of Activity
 Run : 31.4 - 69.2%
 Walk: 4.0 - 8.8%
 Cardio: 2.4 - 5.3%
 Other: 7.6 - 16.7%
  Total:45.4