the training journal of power forward

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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Post by:powerforward

Wednesday, September 10th, 2014 at 11:16 pm  |  No Comments »

 

Hoops! Triumphant Return to the Fall Season

Always a bit of trepidation coming into the new season…will I, surely the oldest person in the PSBL, endure a shocking humiliation? Or will I continue to be effective, as much as my definition of that word degrades over time?

The answer in this year’s fall opener is, definitively, "effective!" So I’m a happy man. True, I missed a ton of bunnies–no surprise, I haven’t played all summer. But I did my job on D, got up and down the court. And best of all, at the end of the game, I absolutely outran guys 20 years younger than me. Ego served! So happy to be back.

Workout:

  • Type: Other
  • Date: 09/10/2014
  • Time: 23:12:26
  • Total Time: 00:50:00.00
  • Calories: 325

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Post by:powerforward

Tuesday, September 9th, 2014 at 12:12 pm  |  No Comments »

 

Best run in weeks

Maybe months. At least, it FELT really good. Pretty strong all the way through, and like maybe I could keep going after. Maybe it was just a good day, maybe a day of stretching helped, maybe i just needed to do some painful ground work, but i feel good about it.

Workout:

  • Type: Run
  • Date: 09/09/2014
  • Time: 12:10:07
  • Total Time: 00:34:24.00
  • Calories: 507
  • Distance: 4 miles
  • Average Pace: 8:35.76/mile

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Post by:powerforward

Monday, September 8th, 2014 at 1:24 pm  |  No Comments »

 

Stretches, Running, More Stretches

Back and legs quite stiff and sore after a full day of yardwork and pressure-washing the outdoor cement spaces…so I didn’t want to just go out and run, as per usual. Instead went to the gym, where I could spend lots of time stretching out and slowly warming up on the elliptical. Eventually I hit the treadmill and did just two miles, then a bunch of situps and some lat pulls.

Weekend weigh-in: 214.6

Workout:

  • Type: Run
  • Date: 09/08/2014
  • Time: 13:21:43
  • Total Time: 00:17:44.00
  • Calories: 250
  • Distance: 2 miles
  • Average Pace: 8:51.76/mile

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Post by:powerforward

Monday, September 8th, 2014 at 1:21 pm  |  No Comments »

 

General Cardio - 0.2 hours - 09/08/2014

Workout:

  • Type: General Cardio
  • Date: 09/08/2014
  • Time: 13:20:55
  • Total Time: 00:10:00.00
  • Calories: 89

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Post by:powerforward

Wednesday, September 3rd, 2014 at 1:28 pm  |  No Comments »

 

Back in Seattle

Where the temp is in the high 60s and the humidity is only 50%, and just like that, my pace returns to a more respectable 8:39 per mile.  Still not great, but at least not crippled.

For me, best part about today’s run was that after a rough mile 3, I hit a groove in mile 4. Need to get back to more of that feeling.

Post vacation weigh-in was a not too bad 216.5.

Workout:

  • Type: Run
  • Date: 09/03/2014
  • Time: 13:23:39
  • Total Time: 00:34:36.00
  • Calories: 487
  • Distance: 4 miles
  • Average Pace: 8:38.73/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 258 miles
Walk: 3 miles
Hours of Activity
 Run : 38.3 - 74.7%
 Walk: 1.3 - 2.4%
 Cardio: 1.5 - 2.9%
 Other: 10.3 - 20.0%
  Total:51.3