the training journal of power forward

Post by:powerforward

Friday, July 31st, 2015 at 12:05 pm  |  No Comments »

 

A Hot Run

Even though it’s in the 90s I decided to close out the month with one last run, thus making this my runningest month in a long time…maybe ever. It’s been a great month for me–I’ve steadily lost weight and almost hit my goal of 212 (213.6 again this morning!), my form is returning, and I’m feeling more capable of running the longer distances. Plus I’ve done alright running in summer heat! Today was a good example…I was a lot slower than yesterday with the super hot weather, but physically it actually felt better today.

Let’s see what happens in August…

Workout:

  • Type: Run
  • Date: 07/31/2015
  • Time: 12:01:12
  • Total Time: 00:35:19.00
  • Calories: 498
  • Distance: 4 miles
  • Average Pace: 8:49.41/mile

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Post by:powerforward

Thursday, July 30th, 2015 at 10:23 am  |  No Comments »

 

Back in Seattle and back on track

I was down in SF for three days and hoping to sneak in at least one run, maybe two, but circumstances and geography conspired against me and it never happened. All the more reason I was eager to sneak in a run today even with a packed schedule. Had an opening in my calendar at 10 am and that was actually kind of perfect because it’s hitting the 90s again today.

Did my usual four mile route…could maybe have gone for five but was worried about time. Turned in a very nice overall pace, albeit with a mandatory bridge break thrown in.

Weight bouncing around in mostly favorable territory–Monday 115.6, Tuesday who knows, Wednesday 113.6 (a new low), today 115.2.

Workout:

  • Type: Run
  • Date: 07/30/2015
  • Time: 10:20:02
  • Total Time: 00:33:59.00
  • Calories: 501
  • Distance: 4 miles
  • Average Pace: 8:29.92/mile

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Post by:powerforward

Sunday, July 26th, 2015 at 11:46 am  |  No Comments »

 

Slow Sunday Run

Work will keep me from running Monday, so I thought I’d get one in today. Did 4.5 on Lake Washington–round trip from Madrona beach to the dock south of Mt. Baker beach. And although I got a good night’s sleep, I had a poor run. Lack of energy, just dragging through the whole front half, and quite a few stops. Took a bathroom break at Mr. Baker beach. I actually was doing my best running at the very end, and probably could have done better overall if I’d kept going, but i really didn’t have much time. Oh well–got it in.

The weight keeps going down! 214.6 on Saturday, 214.2 today. And a post-run vanity weigh-in all the way down at 211.2. Can’t remember the last time I got a reading that low!

Workout:

  • Type: Run
  • Date: 07/26/2015
  • Time: 11:39:14
  • Total Time: 00:41:05.00
  • Calories: 527
  • Distance: 4.5 miles
  • Average Pace: 9:07.95/mile

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Post by:powerforward

Friday, July 24th, 2015 at 11:46 am  |  No Comments »

 

Drizzly Run on Lake Union

I’m feeling super-pleased about the fact that I had travel to the East coast this week–with two cross-country flights–and still managed to maintain my workout schedule. Today’s schedule was packed but I managed to sneak in the four miler up Lake Union in the humid drizzle. Legs were definitely a little tired on the way back and I had a much slower return trip than out. Still, quite happy overall.

Weight has been improving…no weigh-in on Thursday because my hotel room had no scale, but this morning I got an official sub-215 reading of 214.8!

Workout:

  • Type: Run
  • Date: 07/24/2015
  • Time: 11:37:57
  • Total Time: 00:35:12.00
  • Calories: 497
  • Distance: 4 miles
  • Average Pace: 8:47.86/mile

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Post by:powerforward

Wednesday, July 22nd, 2015 at 11:41 pm  |  No Comments »

 

Awesome DC Run on National Mall

Arrived in DC late afternoon, and saw my hotel was mighty close to the mall. Decided to brave the heat and go for an outdoor run. So glad I did. Temp was about 90 and mighty hot but what a scenic run! I started down by the Capitol building and ran the length of the mall to the Lincoln Memorial. I used to make it my business to visit the LM every time I came to DC, and my ritual is–climb the steps, look at Abe, go read the Gettysburgh address, go read the 2nd inaugural, gaze at Abe again and think about history. Then turn around and enjoy the view of the reflecting pool and the mall. Then visit the Viet Nam vets memorial next door. This made for a perfect break at the midway point. What with that break and all the stops/starts for traffic lights it’s impossible to know the true time, but i’m giving it 45 minutes for the 5 mile round trip.

Workout:

  • Type: Run
  • Date: 07/22/2015
  • Time: 23:41:41
  • Total Time: 00:45:00.00
  • Calories: 577
  • Distance: 5 miles
  • Average Pace: 8:59.73/mile

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Post by:powerforward

Tuesday, July 21st, 2015 at 1:19 pm  |  No Comments »

 

Tuesday “Day Off”

Day off from running–hit the gym for some stretching and light cardio–20 on the elliptical going hard. Then I did some leg press, bench press, situps.

Morning weigh-in: 215.4.

Workout:

  • Type: General Cardio
  • Date: 07/21/2015
  • Time: 13:17:49
  • Total Time: 00:20:00.00
  • Calories: 179

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Post by:powerforward

Monday, July 20th, 2015 at 11:38 am  |  No Comments »

 

Turning it up a notch- 5 on the Ship Canal

Given that Friday’s 10k run was pretty strong, and having had a few days rest, I thought it might be useful to try and increase the distance a bit. I decided to try the 5 mile route up the ship canal. It felt pretty strong all the way through–the cool and cloudy weather helped. A little stronger and I could get this under 9 minutes/mile.

Weight is trending lower: Sat 215.2, Sun 217.6, Mon 216.0.

Workout:

  • Type: Run
  • Date: 07/20/2015
  • Time: 11:28:46
  • Total Time: 00:46:12.00
  • Calories: 592
  • Distance: 5 miles
  • Average Pace: 9:14.7/mile

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Post by:powerforward

Friday, July 17th, 2015 at 12:38 pm  |  No Comments »

 

Around Lake Union We Go!

Looks like it’s my first time around the Lake since last September…I was feeling good and decided to just go for it. And it went very well indeed. I felt good the whole way, and it didn’t feel like a stretch. Felt like I had more in me. I’ll have to mix in some more long runs and see if I can’t improve my time. The work I’m putting in is really starting to show…I feel much better out there.

Weight yoyo-ing a bit. Thursday 216.0. Today 218.0. (There was pie and ice cream last night–maybe that had something to do with it.)

Workout:

  • Type: Run
  • Date: 07/17/2015
  • Time: 12:30:19
  • Total Time: 1:01:20.00
  • Calories: 787
  • Distance: 6.35 miles
  • Average Pace: 9:39.71/mile

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Post by:powerforward

Wednesday, July 15th, 2015 at 11:33 am  |  No Comments »

 

Best Run Yet

A really strong 4 mile run today…of course I was caught by the bridge and given a forced 4 minute rest at the halfway point, so I must discount accordingly. But other than that no stops at all, and even better, I felt like I was really in a groove as I closed it out. Increased my pace at the end and everything. So that was mighty gratifying.

Weigh-in- Frustratingly higher- 217.6. I know that doesn’t mean anything really, but still, everyone loves progress.

Workout:

  • Type: Run
  • Date: 07/15/2015
  • Time: 11:30:46
  • Total Time: 00:34:19.00
  • Calories: 506
  • Distance: 4 miles
  • Average Pace: 8:35.02/mile

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Post by:powerforward

Tuesday, July 14th, 2015 at 12:05 pm  |  No Comments »

 

Tuesday “day off”

Last week I seem to have overdone it on Tuesday–my day off from running–but once again I could not resist the desire to keep the momentum going. If nothing else i wanted to visit the gym and stretch out. I wound up doing 20 min cardio on the elliptical, at very easy settings…i never felt like i was pushing. Then some bent-over row, curls, lat pulls, and that thing where i dip the barbell behind my head…and 100 situps.

This morning’s weigh-in: 216.6…

Workout:

  • Type: General Cardio
  • Date: 07/14/2015
  • Time: 12:02:16
  • Total Time: 00:20:00.00
  • Calories: 179

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 163 miles
Hours of Activity
 Run : 24.4 - 71.4%
 Cardio: 2.2 - 6.4%
 Other: 7.6 - 22.2%
  Total:34.1