the training journal of power forward

Post by:powerforward

Tuesday, December 9th, 2014 at 3:16 pm  |  No Comments »

 

The not so triumphant return of the outdoor run

After three quite successful treadmill runs, I decided to take advantage of some balmy winter weather and do a short outdoor run of 3 miles. Unfortunately, I misjudged where i was at in my recovery. Seems I push off more when i run outdoors than on a treadmill, or maybe i just should have had a break between yesterday and today. In any event, I felt pretty good on the way out, but was feeling it by the time i started the back half. At the 2 mile mark i could tell my calf was going to be sore, and i more or less ran/walked mile 3.

Still, it was great to be outside in the wind and the rain. It felt good to be alive.

Hopefully not too sore tomorrow.

Workout:

  • Type: Run
  • Date: 12/09/2014
  • Time: 13:17:24
  • Total Time: 00:28:00.00
  • Calories: 359
  • Distance: 3 miles
  • Average Pace: 9:19.88/mile

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Post by:powerforward

Monday, December 8th, 2014 at 11:19 am  |  No Comments »

 

Another step towards recovery…

A morning workout today. Ten minutes warmup on elliptical, then hit the treadmill and ramped up very slowly…walking, then 5.4, slowly up to 6.4, then 6.6 to finish out mile 1…short walking break to assess calf…back to 6.6 and up to 6.8 for the next mile. Very short walk break, then back to 6.8 to finish the 2.5.

Could feel the calf during run–somewhat worrying in fact. But no soreness now, about 2 hours later.

Did some leg raises, seated row (2×10 at 100), and pushups to finish.

Weigh-in this morning 2.19.6.

Workout:

  • Type: Run
  • Date: 12/08/2014
  • Time: 11:11:36
  • Total Time: 00:24:00.00
  • Calories: 307
  • Distance: 2.5 miles
  • Average Pace: 9:36/mile

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Post by:powerforward

Friday, December 5th, 2014 at 12:00 pm  |  No Comments »

 

Building…

After yesterday’s promising first step, got on the treadmill with the notion of deliberately going for two miles. Did it in steps, slowly building pace. Felt great afterwards. Also–bench press afterwards–3 sets (12, 10, 8) at 95 pounds (going for reps over weight).

Workout:

  • Type: Run
  • Date: 12/05/2014
  • Total Time: 00:19:40.00
  • Calories: 252
  • Distance: 2 miles
  • Average Pace: 9:50.16/mile

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Post by:powerforward

Thursday, December 4th, 2014 at 12:00 pm  |  No Comments »

 

First Run!

First successful run of any kind, really, following injury on 10/22. Had done a full 25 minutes on elliptical machine, and got on treadmill just to test, really. Went from brisk walk to a slow jog (4.5 or so) and slowly ramped it up. Actually felt better when I got up to 6.0. Stopped after one mile and stretched out. Everything felt good.

Workout:

  • Type: Run
  • Date: 12/04/2014
  • Total Time: 00:10:30.00
  • Calories: 121
  • Distance: 1 miles
  • Average Pace: 10:30.47/mile

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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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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 283 miles
Walk: 3 miles
Hours of Activity
 Run : 42.0 - 74.3%
 Walk: 1.3 - 2.2%
 Cardio: 1.5 - 2.7%
 Other: 11.8 - 20.8%
  Total:56.5