Tuesday, February 09, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 5:30 AM
run – 6:45 PM |
| Distance: | ride - 38 miles…?! Seems kinda long for what we did, but MapMyRide is frequently a PIA to use and I might have messed up the route some.
run – 3.2 miles |
| Time (total): | ride - 2:15
run – 46:16 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run – 7:35 minutes per mile (if that distance is accurate…) |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, foggy, dry roads, calm, mostly cloudy |
| Workout Type: | threshold intervals |
| Breakfast: | 4:30 AM – muesli |
| Lunch: | I forget… but it involved half of a tofu Korean sandwich, some crackers and cheese and a few cookies and a banana |
| Dinner: | 8:00 PM – left over veggies, brown rice, tofu, Bud Light |
| Workout Food: | large bottle w/2 scoops Cytomax |
| Course: | ride - up to the Dawg to meet the crew, down to Leschi and then half way around MI and back and finally down to Seward and back
run – around the outside of Green Lake |
| Results: | |
| Comments: | What was I expecting from this workout…? In my mind I had envisioned something slightly different than a Wednesday night spent at Cycle University but it was not so. If anything it was slightly harder because I was outside and had to balance the bike and was wearing a lot of clothing and it was dark and we could not see so hot as a result of the fog. But it was also SO good to be outside with these guys and not parked on a trainer.
We rolled down to Leschi and crossed the bridge and began our first interval as soon as the road tipped up. I was told the goal was to maintain roughly 320 watts for 15 minutes, repeat.
Justin A eased up the road on this first climb and Ryan D and I ended up riding together with Greg K a bit behind. It was hard. To keep the watts up you really need to give it some stick every time the road levels off or goes downhill. Good lessons for a real life TT no doubt. :|
Mere minutes (less than 10 anyway) after finishing effort number one we started number two.
During the first one I had to grab Ryan's wheel for a few seconds but otherwise was mostly okay. This time I had to draft a couple of more times just to hang with.
ASIDE – I'm totally crediting my winter bike with this…
I was told the second effort would end at "the top of the hill" so dutifully started soft pedaling when we crested the rise before the last big descent and Ryan went sailing past me. D'oh…! They meant the next hill. I managed to catch him on the descent and we crested together. Whew, that burnt at least one extra match.
The third effort was along Lake WA Blvd. We started at Mt Baker beach and went down to the traffic island just north of Seward and then all the way back to I-90. This time I was fully relegated (read: at the back). I tried to fake it for a few hundred meters and then could feel myself capitulating (trying to throw down some multi-syllabic action here) and I had to go scrabbling (see, there's more where that came from) for a wheel. A few times I was able to come out of the draft and ride alongside Justin or Ryan but it didn't last long each time.
Nice job everyone for sure – it's a pleasure to ride with these guys as we seem pretty compatible and somewhat similar in strength and riding style.
Climbing up Madrona was no PR. And I am damn glad I had that food before the ride today. Am I looking forward to more of the same Wednesday night? Sorta… :)
Later in the day Shelley asked me if I'd like to go hit Green Lake after work and I said yes! It was pretty fun cruising around there in the dark as the trail around the outside is pretty well lit and no lights are needed. I was dressed a bit warm but hey, it was one of those evenings where I'm shivering until I actually start exercising and I didn't get way hot or anything.
It felt like I was totally plodding along! I could have sworn that my speed would be around 8 min/mile or slower but I did pick it up just a little on the second half so maybe my sense of pace is just shot from the lack of running lately? On the up side no tingling – just that awkward feeling from doing something physical activity you have not done in ages. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | ride - Sugoi shoe covers, Roubaix knickers. leg warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap
run – fleece knickers, Craft short sleeve undershirt, short sleeve running shirt, long sleeve fleece, fleece gloves, hat |
Friday, February 05, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
run – 5:45 PM |
| Distance: | run – 5.8 miles |
| Time (total): | 49 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:30 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | rubber band walk | 3x across aerobics studio | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 60 lb | |
| Results: | |
| Comments: | So… Cycle University sent me a note today informing me that the indoor TT was cancelled because of lack of interest. Seems I'm the only person wanting to get in a good cycling workout on a Friday night? What a rip.
Not really knowing what to do but knowing I was not going to ride a trainer alone at home I figured why not try running again. Heck, it's only been one month since I have run even one step, what could be so hard? Jesus, I'm an idiot.
For the first 2.5 miles my core felt all tingly like I was about to get a side ache. And did I mention I was crawling along? Oh yes, I was. Definitely a shock to the old system.
It was sorta trippy running at night. I had to watch my footing at times and avoid things like curbs, piles of leaves, manhole covers and one fire hydrant that I saw only a split second before I nearly piled into it. At least I had on my reflective sash so that others could see me.
On the way home I got a little crazy and headed up the Howe Street stairs. That'll take the wind out of you. I had to walk for half a block after that but then slowly got going again.
At the end I actually felt okay. It felt like I was going super slow the whole time but that's all right I guess. What was I expecting, right? And hey, I got the workout in. That felt good. |
| Equipment: | iPod, ridiculous feeling/looking reflective sash |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Saturday, January 02, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:00 AM |
| Distance: | 15 miles |
| Time (total): | 2:40 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 10:40 minutes/mile |
| Power: | |
| Total Ascent: | 3500' ish |
| Weather: | mid 40s, dry sky, damp ground |
| Workout Type: | |
| Breakfast: | 5:30 AM – 6 Fig Newtons, 2 bananas, water
6:30 AM – big shot of gel |
| Lunch: | |
| Dinner: | |
| Workout Food: | bottle w/Cytomax, 2 gels |
| Course: | Fat Ass 50 |
| Results: | |
| Comments: | Nice!
Today was my third official trail run and it was my best by far. I was going to do the Fat Ass 50 (one loop for 25 km that is) which officially started at 8 but Justin A who was my ride said he had a time constraint and needed to start at 7 so I said fine. We were joined by Justin's friends Mike and Bill who I had met once before on Cougar – great guys.
As we pulled into the parking lot at Tiger it was DARK. I didn't even bring my headlamp thinking it would be getting light by now but on the west side of the mountain it was still pitch black. Luckily Justin did have a light so we all lined up behind him and started stumbling up the trail.
We were on a modified Fat Ass route. The plan was to skip the beginning which goes along some slippery boardwalk and then behind the high school and instead run a nice dirt trail. Then at the top we were going to take a different trail down that was not such a huge freeway and then run some rollers back to the car. Turns out this was a nice alternative to the standard.
Except for the very beginning and the very end and maybe a small stretch somewhere in the middle this run is pretty much up or down. We started with a long but luckily not too steep up. The pace was very reasonable and so we plodded on up; Justin leading, me next and then Bill and Mike. I was breathing pretty good but my legs felt fine so up, up and away…
Very shortly it was obvious that Mike was not having a good day. I know the feeling, it sucks to be the last guy or not be feeling tip top. Throughout the run we had to wait for him a few times but it was super low stress. No one was out here today to push the pace and it was strictly social.
One hour in we stopped at a spring that was clean enough to drink from so we all topped off our bottles. Here I also had my first gel. Good timing too because soon it really went up.
This was the 'big' hill and it was steep. We had walked some pitches up until now but this time Justin – who was still in front – kept the power on and we 'ran' all the way to the top. Yikes… right away I was breathing pretty good but I made it. By now my legs were tired too so good thing the hill ended when it did. When the steep trail ended it was some more (less steep) trail and then we finished the climb on a gravel road. No biggie at first but then it kicked up and here Bill and Justin couldn't hold back. :) They started dialing it up and all I could do was watch. By the top thy both had 100 m on me and they made it look so easy…
At the top by the radio tower I had my other gel and then it was down. It was abundantly clear to me after just three trail runs that the good guys not only go up fast but they go down like stink too. Case in point. Justin started to let gravity do it's thing and soon we were hauling! You really need to pay attention on descents, it was fun but my eyes were glued to the trail. EXCITING STUFF.
The trail eased a bit and we stopped at a bridge to wait for Mike again. I had started feeling better so figured I would take the lead. It was more descending and so I tried to let go and really run. I kept going faster and faster and suddenly got a compliment from Justin. Nice boost that was.
The trail leveled off and we regrouped. Then we jogged back to the car. And I was still feeling great! I have no idea why. It could have been the pace, the short stops we made, the softer surface; dunno.
When we finally made it back to the car I was (mentally) flying! Today was my longest run in terms of miles and time. And I felt great! Less soreness, more energy at the finish, all that. Good times. Thanks to these guys for keeping the pace mellow.
As has been the case with each of these trail runs, each time I go out I learn more 'running lingo'. Today I was introduced to the following terms.
- Lycra Fart Train [This is referring to all the n00b runners in massive amounts of Lycra.]
- Camel Toe [This is referring to all the Camelbaks the above n00bs wear.]
- Getting Chicked [Any time you are passed by women.]
- SUC Plus [Seattle Ultra (running) Club Plus – the unofficial uber (or under – depending on your perspective) echelon of local ultra runners. Membership is determined by committee of existing members. Automatic membership is granted if you drop out of your biggest 'A' race, get passed by the Lycra Fart Train or get chicked.]
- A Unicorn Day [Any time you get in the 'zone' you are having a unicorn day; you can also apparently have a bareback unicorn day or a double (or even triple!) unicorn day.] |
| Equipment: | trail bottle |
| Clothing: | Under Armor shorts, Mountain Hardware knickers, Craft long sleeve undershirt, long sleeve running shirt, SmartWool cap, gloves |
Monday, December 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:00 AM |
| Distance: | 10 miles |
| Time (total): | 1:29 car-to-car
1:26 or so to the last bridge where everyone stops running and walks it in |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:36 or 8:54 depending on what time you use. Either way it's faster than last week. :) |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, dry, calm |
| Workout Type: | |
| Breakfast: | 6:00 AM – 10 Fig Newtons, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Cougar Mountain |
| Results: | |
| Comments: | Nice! Just another day of chasing the ultra runners but this time it was MUCH better. Last week I was hating life after the first climb and had to walk twice towards the end. Today we went just a tad faster, did not stop except once to take a leak and I did not have to walk. I was even able to carry on a conversation most of the time.
ASIDE – these runs have been kind of funny as Justin and his friends blab on about all of their friends and stuff that they do and I just sort of hang out and listen. I've learned about this poor sap that moved to follow a girl and it sounds like that situation blew up in his face. :(
Oh sure, there were moments towards the end when I was working but there were also moments towards the end where I was rolling along really easy.
Justin A was the instigator again by inviting me and he brought along his friend Tom. Of course Tom has completed numerous ultras…
The trail conditions were just perfect. The ground was damp but not wet. Just this perfect grippy, spongy surface that wasn't slick or dry. Obviously it did not rain on Cougar this last week. Today we only needed the headlamps for the first half of the run and then I switched it off. But it was so comfy I never needed to remove it – bonus.
For the first time ever holding on to a water bottle did not bother me or piss me off. In fact, I held it in my left hand most of the time and my left shoulder is the one that is messed up. I attribute this to wussy weights that I have been throwing around at the gym for all of two weeks now. Seriously. Anyway it was awesome to not feel like I was carrying around a brick. And I just put water in the bottle this time! Much more appropriate for a run of this distance. Last week I dumped a bunch of food powder in and that was not good/too thick/not very thirst quenching. I might be dumb but at least I'm slow.
I was a little sore after but again, less than last week. Sorta lame that I am discovering this NOW when cycling is ramping up as I simply don't have time for two serious sports. But you know I'll be back next fall. And if I can squeeze in the occasional run this spring and summer, maybe even one or two outings when it's warm out. That would be novel. |
| Equipment: | headlamp, hand held bottle |
| Clothing: | thin wool socks, cycling socks, shorts, Craft long sleeve undershirt, long sleeve running shirt, SmartWool cap, gloves |
Sunday, December 20, 2009
| Hours Sleeping: | 4? 5? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:40 AM |
| Distance: | 10 miles |
| Time (total): | 1:35 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 40s, wet ground, dry sky, calm |
| Workout Type: | |
| Breakfast: | 4:30 AM – cereal
6:30 AM - gel |
| Lunch: | |
| Dinner: | |
| Workout Food: | bottle w/4 scoops Maltodextrin |
| Course: | Cougar Mountain |
| Results: | I finished! |
| Comments: | I love it when you can see things from a different perspective. Like today for example. I went for a trail run with Justin A and his two friends Bill and Mike. We started out mellow and with one other person but they soon bagged out. Uh oh.
Okay, I'm exaggerating for effect but it was pretty funny to talk to these guys while on the trail. I'm huffing and puffing and they are chatting like high school girls the day after the big dance. At one point Mike stopped to remove a layer; Justin waited for him and Bill and I kept on going.
Bill: Do you race bikes? I didn't get a chance to ride much last fall as I was training for a 100.
Martin: Yeah… [gasp, gasp] I race bikes. [gasp, gasp] Was that a [gasp, gasp] 100 mile running race [gasp, gasp] you were training for?
Bill: Yep. It was in Virginia and the scenery was beautiful blah, blah, blah.
Martin: How many [gasp, gasp] have you done?
Bill: Just two, but I've done a bunch of 50s. And Mike has done lots of 100s. But neither of us are in the class of Justin, that guy's just plain fast.
Jesus H.! What was I doing here? The newbie of the bunch had only participated in two 100 mile races. The other two guys had done 'lots'. In a few minutes Justin and Mike had caught up. At this point I simultaneously had to let Bill go and stepped aside to let Justin pass me. Not long after that I had to walk for 50'. Crap, there goes Mike up the trail as well. Half a mile later I had to walk again.
In the end it was fun. No one was in a rush and this time of year they were just out for a fun run. Considering we stopped at least twice for a couple of minutes each time I didn't do so bad at all. But damn, it's humbling to be in the presence of such ultra runners.
When I got home and checked my feet my super comfy road shoes and super specific Drymax Trail Running socks had given me a blister on the tip of one toe and a sore spot under the ball of one of my feet. Either all the up and down (we were flying down some of the descents!) caused that or I need trail-specific shoes. Oh well. At least traction was not an issue.
I might try one more trail run and then maybe I'll do the Fat Ass 50 (one 25 km loop that is) and then I'm calling it quits with this silliness. |
| Equipment: | headlamp, hand bottle
I still hate carrying a bottle! For the last couple of miles I took my light and hat off and that seemed to balance it out making the weight slightly less awkward but still… |
| Clothing: | road shoes, Drymax trail running socks, shorts, Craft long sleeve undershirt, short sleeve active t-shirt, SmartWool cap, think gloves
It was warm! I felt overdressed right away but kept my hat on to protect my head from the lamp and my gloves onto protect my hand (with the scraped knuckle from yesterday's fall) from the hand held bottle. I got pretty sweaty but not too hot luckily. Half way in I could have stripped to just a t-shirt and been fine. |
Sunday, December 06, 2009
| Hours Sleeping: | 4 (maybe…) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:15 AM |
| Distance: | 13.1 miles |
| Time (total): | 1:34:47 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:14 minutes/mile |
| Power: | |
| Total Ascent: | 40'? This is one flat run. |
| Weather: | mid 30s at the start, low to mid 40s at the finish, dry, partly cloudy, calm |
| Workout Type: | |
| Breakfast: | 4:00 AM – 2 bananas, yogurt
5:30 AM - gel |
| Lunch: | |
| Dinner: | |
| Workout Food: | Cytomax, water, gel |
| Course: | official course |
| Results: | overall – 348/17827
sex place – 289/6505
division place – 32/803
official results |
| Comments: | Today was the day, the pinnacle of Martin's running season, the big enchilada and all that. This fall I wanted to run a half marathon in under 1:38 and last week I came oh so close (read: I did not make it) to that goal and so today was my chance to redeem myself. Bring it!
ASIDE – I love melodrama. And drama, as long as it's not negatively associated with my life. That's the long way of saying that I like throwing out expressions like, "bring it". Makes me feel young or something like that. It also makes me sound like a dork but being young is more important so I'm not backing off any time soon.
Our trip along with the Las Vegas Marathon has become sort of an annual tradition. This is the third year we have travelled there to participate in this event and the second year I have entered. Good times. Seriously, I can't think or a healthier tradition to have…
Okay, so the start of this run is ridiculously early. I guess they do it because the strip is closed for the event and they need to open it ASAP. Whatever. It means waking up at 4 and then trying to eat some food pronto. Lucky for me this is not such a huge problem but still… I would absolutely prefer something like 8 AM. At 4:30 we hit the road and since we were there with locals we got a great parking spot. Still, 'great' meant you had to walk several blocks and it was butt ass cold out. Like FREEZING cold.
Two words: gear check. Without this I would probably die. This way you can wear as much as you want to the race and then check your extra stuff minutes before you start. I checked sweat pants, a sweat shirt and at the last minute threw in my hat. Why? Because I wanted to go FAST. And as we all know, hats slow you down. :|
On my entry form I had estimated 1:38 so that put me in corral #2 which was a dream. There were over 28,000 people here to run this and if you were too far back it takes a lifetime to cross the start line. That's all time you are freezing your balls off. To wit, it took some people 45 minutes just to get to the start line…
So at 6:15 they let the elite runners and corral #1 one go and then just one minute later they let us go. Nice. At the start I spotted the 1:35 pacesetter so on a whim I decided to try and stick with him for as long as I could. Did I mention it was freezing? Well when the countdown hit about 10 minutes to go I never even noticed it, the adrenaline was flowing!
At first I felt totally at ease. Sure, there were some butterflies (only because I had set a goal for myself of course) but other than that I was very relaxed and breathing easy. Of course the air was as dry as a bucket of baked sand but I was breathing it easy. Initially we headed south for a bit and just before we got to the turn around there were the leaders hauling ASS back up the strip. It's always amazing to watch really good people do their thing.
Based on my experience last week I was resolved to drink more and specifically to drink the energy drink they had (Cytomax) instead of just water to try and get a few more calories. I also started with one gel in my pocket so I could have it at the mid point as the official food stop was a ways past half way. This pace setter was fantastic! He kept extremely good track of his time and would actually tell us that we were a few seconds ahead of pace or whatever.
At mile three the pace did not seem so super easy any more but I was still fine. The 1:35 pace setter was still doing a stellar job. About this time I grabbed my first drink of Cytomax from a water stop. When I squeezed the cup and poured the liquid into my mouth I felt something foreign and promptly tried to spit it out and fish around in my mouth with my gloved hand looking for a hair or similar… Turns out there was a layer of ice on my drink! Obviously it was colder than I thought.
About five or six miles in here come the half marathon leaders going in the other direction. Damn… I couldn't run that fast for 100 m much less a mile (or 13!).
I kept drinking Cytomax slushies. A couple of times it caused a slight elevation in my heart rate as the pacer never stopped or slowed so unless my drinking was perfect – which it invariably was not – I would have to catch up after gulping. Not such a big deal for the first few water stops but after the half way point I was feeling ever so slightly more strained.
As we rounded the corner to start the return leg I ate my gel. It made me realize how little this thing in my pocket had bothered me which I was grateful for.
At this point one of the people in our small pack started to drop off. As I caught up after yet another drink (to wash down the gel) this one woman could not go with me. At first she was just 30' behind and then it was 50' and then she was gone. Our 'pack' had started with maybe 10 people and now we were down to four? I had not said a word yet and was just listening to everyone else jabber away. One guy with a do rag said he had run a 7:31 at some point in the past and looked pretty at ease so in addition to keeping up with the pacer I also had my eye on him thinking that if he accelerated at the finish I would try and go with. One water stop later Mr. 7:31 started to fade! Now it was just me, the pacer and this other tall guy about my age that looked super determined.
Between the half way point and the finish I went from feeling slightly stressed to feeling pretty in control again to feeling like I was at my limit. The strip is by most any standard very flat but it does descend just a tad all the way out and then rises the same slight bit all the way back. I'm not sure if it was the temperature or my state of conditioning or the pace but with about two miles to go I got that same feeling as towards the end of the Seattle Half Marathon. I was not blown but I just could not accelerate.
At this point I finally pulled up to the pacer and thanked him for doing such good work, I guess I was worried that if I waited any longer I might be with him and so unable to express my appreciation. With one mile to go he turned to this tall guy and me and encouraged us to, "Feel free and kill it, you're almost there." Ha! I wish.
Of course I did try but my 'acceleration' only lasted a few 100 m and then I was back to pace, all I managed to do was put maybe 50' between me and the pacer. The tall guy had managed to go with me and after I slowed he did gradually pull away – good for him! As I neared the casino parking lot I took a glance at my watch and saw that sub 1:35 was a real possibility so I did my best to kick just a little as I exited the strip and made it. Nice. No way could I have done this without such a phenomenal pacer.
After the race you have everything you could want! There are the ubiquitous space blankets, food (perfectly ripe bananas and food bars), drink (Cytomax and water), room to stretch, you get your finisher's medal and then at the exit you get to have your picture taken with a Las Vegas show girl. Oh yeah.
After cooling down a bit and walking some I thought I would be good to stretch so put my hands on the ground to test my calves and I almost passed out. Everything got unstable and I had to sit down and then stand up; I guess having my head that low was not so good…
I got my clothes from the gear check, changed into a dry shirt and then headed to the marathon finish to watch the real athletes. :)
I am so pumped about my time! Of course it motivates me to try and go faster but that will have to wait until next year. And who knows, I feel like I'm at the point where somewhat casual running and serious training diverge so I might need to be satisfied with this effort.
Here are the photos of me from the official race site. |
| Equipment: | |
| Clothing: | Craft short sleeve undershirt, long sleeve active t-shirt, gloves; I dressed perfect. |
Saturday, December 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:00 AM |
| Distance: | 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | wash loop behind Mike and Shannon’s house in Las Vegas |
| Results: | |
| Comments: | Mike R, Scott G and I did the mellow pre-race run today and it was super. We chatted all the way and towards the end I took a detour through the wash trail while Mike and Scott stayed up on the paved path.
With a few 100 m to go Mike gave it the gas and it felt really good to open it up. |
| Equipment: | |
| Clothing: | Craft undershirt, long sleeve tech shirt, gloves |
Wednesday, December 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | run – 4 miles |
| Time (total): | run – 30 min
indoor TT #1 – 15:52
indoor TT #2 – 15:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run – 8 mph/7:30 minutes per mile |
| Power: | indoor TT #1 – 312
indoor TT #2 - 420 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 30 straight, 30 twisting | run – treadmill, zero incline
indoor TT – 10 km rolling course |
| Results: |  |
| Comments: | All the core stuff felt super today, even the plank! In fact, when I hit 120 sec on the second set I could have gone longer but was so surprised to get here without shaking that I stopped out of habit. :(
ASIDE – I went to my PT after work and found out I have been doing all my core stuff wrong. Nice. I guess all this will get harder once again.
My run felt great too. All soreness from last Sunday was gone and I was breathing easy the whole time.
Tonight was my first indoor TT and it was okay. I was not expecting anything and did not go 100 percent. We’ll see how I improve from here as I sure feel like I’m way off the back when it comes to cycling-specific training.
It was also the first time for Shelley to give this a go and she went much better than I thought she would. More accurately, she pushed herself a lot harder than I expected she would. It was so cool to be doing this on the tandem! Hopefully it will be a regular occurrence.
We did slow down on the climbs a bit compared to me on a single bike but I was expecting this. What I was not expecting was how fast we went on the descents! Last summer I swapped the worn out 55 for a 53 on the tandem and we were in it for every downhill. And spun out.
It sure was fun to see the watts climb up over 550 on a couple of the climbs… to bad I can’t manage that on my own. :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Sunday, November 29, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 AM |
| Distance: | 13.1 miles |
| Time (total): | 1:38:51 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:33 minutes/mile
My goal was 7:30 so I was really close…! Poop. |
| Total Ascent: | |
| Weather: | mid 40s, totally cloudy, dry, some wind out of the south |
| Workout Type: | race |
| Breakfast: | 5:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | 2 gulps of Gatorade at every rest stop and one Gu half way in |
| Course: | official course map
How would I describe this course? Hilly. This is a real run, not some tailor made for a world record route - it was not easy. |
| Results: | |
| Comments: | So… I had a plan. Eat about 2-3 hours before the start, pop a gel minutes before I take off and then grab Gatorade at each stop. I also wanted to make sure I did not start too quick as that is my tendency and then I fade…
I forgot my gel. Rats. But I did manage to line up right at the front so would not have to worry about weaving around millions of other runners which was good. Of course 30 minutes before the gun I was already feeling hungry, not such a good sign.
I've probably said it a hundred times but I am so impressed with fast runners! It's a sport I can't do very well and these people just fly. They show up to the race in their tank tops (seemingly no mater what the weather) and then just go like stink.
Mile one and I felt great. We were running under the Monorail and it was really cool to have these downtown streets totally closed to traffic - I love that. My intended pace was 7:30 and I felt like I was close but wave after wave of people are passing me by and all I can do is smile thinking how this is a complete reversal of most any recreational bike ride I do in the summer.
I had my music turned up kind of loud as there was a ton of noise/cheering/etc. and I still could not really enjoy or get the lift from each song like I was hoping too… Did I mention cow bell? Everyone had these little, green Amica cow bells. That was actually kind of fun.
As I ran through Westlake Center I could see the leaders at the crest of 5th Ave. hauling ass! Here I am 1.5 miles in and these guys have put at least .25 miles into me already. :)
Down through Chinatown and onto the I-90 express lanes and I'm still feeling okay. The ramp was one long, gradual climb and I managed to almost hold my own here… (read: I still got passed by people but not by hundreds, just dozens). Then I passed the three mile marker and glanced at my watch. 20 minutes and change. Damn. I was going way too fast. At the 5 km marker I looked again and confirmed that this pace was too much.
I'm relatively new to running and so pace is still a bit of a mystery to me. It seems that when I'm fit 7:30 is very relaxed and easy up to a point. At some distance (eight miles? nine miles?) it gets hard to maintain and so that was my challenge today - not to fade. I had logged more long runs this fall than last year so I knew I could do it if I did not start out too fast. :|
So I tried to back it down a touch. Of course this meant even MORE people streamed past me. Oh yeah, at this point the 1:30 pace setter and his entourage passed me. Nice.
ASIDE - at about two miles in this pack of five women left me for dead! They ran by chatting and all I could do was be impressed. At that point I'm guessing they were doing sub seven minute miles. And no, I never saw any of them again. :)
Usually I am weaving through runners and today I totally felt like that guy that lines up way too far towards the front, has no idea what his pace really will be and then is an obstacle for everyone else. Dang. My only saving grace was that the pack was pretty spread out and the roads were wide so other than the first couple of hundred yards no one actually touched me or bumped into me. I kept looking for someone going my speed or rather the speed I wanted to go but no luck.
Since I started this race hungry (not good) I resolved to get Gatorade instead of water at every aid station and a Gu at the half way point which I think was the only place you could get it on the half course. This I did manage to do and it probably prevented me from fading even more. There was a water/Gatorade stop every two miles (at least) and the Gu was down by Leschi. I walked through every water stop so I wouldn't spill all over myself and I recall from my last half that this did not cost me much time at all. I'm glad I did. I could see other people taking Gatorade showers right and left.
As I pulled into Leschi I was starting to worry. I just felt slow. I also did not do any math prior to the start so as I passed mile markers I was not entirely sure what my pace was turning out to be. I must say, it's fun to be able to drink and eat and just throw the cups and wrappers to the side as you keep running. :) Having people clean up after you is fantastic.
Running up Galer no one passed me! And then going up Madrona I managed to pass two people back. But man, I was not setting anything on fire at this point. Still, small personal victory.
As I entered Interlaken there was my father - it was really super of him to show up and cheer me on. I was very tired and ran right up to him and gave him a hug. I needed the break and it was great to hang on someone for a second. From here it's only about 3.5 miles to the finish but man, it seemed like much longer.
All the way through Interlaken I was just plodding along. My pace? No idea whatsoever. As we exited the woods this woman passed me with a friend that was setting the pace for her (read: he had no number on) and she was not going much faster than me so I figured I would try and stick with. We both stopped at the next water stop and she really took her time so I had to keep going and leave her behind. I'm guessing I got about 200 m of incentive from that. :( And of course as we turned and started heading south there she was, passing me. I managed to hang on for maybe 100 m. Sheesh.
From here on in people were starting their kick and I was just not able to even entertain anything of the sort. Several times I tried to increase my cadence a tad and each time it lasted maybe 10 steps and then I had to go back to whatever rhythm my body could manage. I'm making it sound like I was totally bonked or sucking wind but it was not exactly like that. I was still running at something like 7:45 pace I just could not go any faster.
The last bit of this run is killer. First you go down Republican which is not a shallow decline and then you get to run up Mercer. Just like on a bike, people who can deal with these rollers and changes in rhythm are the ones that will go fast and that's not me.
Heading up Mercer I dialed it back just a touch so as not to implode out and it worked. I turned left and headed into the stadium and managed to finish at pace.
No matter what the event, finishing in a stadium is damn cool. Someone is announcing your arrival, people are cheering (and ringing the hell out these mini cow bells in this case) and they had that artificial turf on the ground which is VERY comfy. Shelley was there to meet me (nice!) and we got some f'n Talking Rain fortified water (when will this fad cease?) and my extra layers from the clothing check and headed home.
On our way out we had to hang by the course waiting for an opportunity to cross the river of incoming people. I am continually amazed at all the running styles and facial expressions I see. Some people look nice and natural and others are all tilted or one shoulder is continuously dropped or they have a freaking limp or they are wearing this mask of what appears to be agony for the entire time! I realize these folks are probably not literally in pain but that makes it all the more entertaining to me. Why the grimace? Someone needs to show these people a mirror when they are running.
In retrospect I'm pretty happy with my time. This course was harder than I thought it would be and I showed up to the line with not enough food in me. After finishing some events you wonder if you could have gone faster and I am pretty sure I could not have done that without blowing so that's also a plus. Lastly my core and back were fine today. |
| Equipment: | iPod |
| Clothing: | Drymax trail running socks, shorts, Craft short sleeve undershirt, long sleeve event shirt, SmartWool cap, Polypropylene gloves
I felt great for the first three miles and from then on I was a tad warm but it was fine. |
Wednesday, November 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8.2 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
indoor TT - 10 km rolling course |
| Results: | |
| Comments: | Core was doable, the plank was perhaps marginally better…
On my run today I dialed up the speed one tiny notch and it was still easy so that was a small confidence boost going into the half marathon this weekend with the lofty goal of doing 7:30 minutes per mile. Usually I run at 8 mph and Monday I tried 8.1 and today 8.2. Whoopee!
I have been doing some stretching after running this week and guess what, it helps. Duh, right? :| |
| Equipment: | |
| Clothing: | |
Monday, November 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8.1 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
8:15 AM - almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Well… the plank was phenomenally difficult this morning but the rest of my core routine went pretty well and the run was great!
I was blown away by how hard the plank was today. at 1.5 minutes into my first set I was positive that I had like 15 seconds left to and when I looked at my watch it was a real mind f*ck. Obviously I managed to grit it out but crap, what was with that? The second set was marginally better - at least I knew what was coming. :)
In contrast to the plank my run was absolutely refreshing. It felt good like it's supposed and I was super glad I went to the gym today. Breathing was easy, My joints felt fine and I was gliding along. Nice. |
| Equipment: | |
| Clothing: | |
Saturday, November 21, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:00 AM |
| Distance: | 7.9 miles |
| Time (total): | 1:03 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:58 minutes/mile |
| Total Ascent: | |
| Weather: | low 40s, partly cloudy, dry, light wind |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Breathing was hard all the way. Climbing up the Howe Street stairs did me in, I had to walk one block after that… Very scenic route though. |
| Equipment: | |
| Clothing: | shorts, short sleeve Craft undershirt, long sleeve fleece, SmartWool cap, Polypropylene gloves |
Wednesday, November 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | 8 mph, 7 minutes/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Core was fine except for the plank; nothing new here.
My run was pretty good. My head was not in it but after a few minutes (read: 10) my body was doing great. 8 mph was feeling very mellow. As it should. :) Towards the end I was watching the clock WAY too much but I still felt physically fine all the way to the end.
When I finished I grabbed the heart rate sensors after walking for about 30 sec and my heart rate dropped to below 120 bpm within one minute of stopping running and walking at 3.5 mph. Here's hoping that's good. |
| Equipment: | |
| Clothing: | |
Sunday, November 15, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 AM |
| Distance: | 14 miles? |
| Time (total): | 1:45 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:30 minutes/mile |
| Total Ascent: | |
| Weather: | low to mid 40s, light rain towards the end, relatively caml |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | gel |
| Course: | Leschi along the Seattle Marathon course to Republican and back |
| Results: | |
| Comments: | Damn…! MapMyRide has not been working so hot lately and I tried to plot this course like five times and each time the browser (yes, I tried several different ones) would crash or the distance was different. So I'm going to call it 14 miles even since that is what John C from adventX said it was.
I started with David (really fast) and Nick (pretty fast). After just a short bit we started to leave Nick behind which was surprising and then unsettling as now I had to keep up with David. :( Top that off with me not being able to properly catch my breath and it was a bit of a difficult start.
About four miles in David asks me how I'm going and I gasp something about having breathing issues and soldier on. Just before the half way point we went down a hill and I could not quite stick with David… he inched ahead of me and had to wait about 10 seconds at the turn around. I asked him to wait a sec and reiterated that it seemed hard for me to breath and he replied that had done the first seven miles in 7:10 pace, Ah ha! Breathing problem solved.
After walking 50' I was ready to go and for the first mile I was fine but then felt pretty weak again. David gave me a gel and I walked to suck it down and then tried again. This time I made it all the way through the Arboretum and up Madison before I had to stop one more time. David, like Martin, loves hills and so I had prepped for this rise and really gave it a good go. Of course I was gassed at the top.
I was hoping to make it all the way to the car but on the last rise I had to walk one more time. This time David left me behind but I only had about one mile to go so it was fine. I was feeling kind of like a boat anchor at this point anyway…
I jogged into the parking lot and in spite of my slower second half my time was great. This was not an easy run as the cold sapped my leg strength a tad but I was happy with the result. My race is in two weeks and if I can get a bit of a boost from the race day adrenaline and considering the race is one mile shorter I should be fine.
My goal is 7:30 pace for the race. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, short sleeve wicking t-shirt, SmartWool hat, Polypropylene gloves |
Sunday, November 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | 7 |
| Time of Day: | |
| Distance: | 15.1 miles |
| Time (total): | 2:07:25 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:25 minutes per mile
That's 19 seconds per mile faster than last time for this route! |
| Total Ascent: | |
| Weather: | mid to upper 40s, partly cloudy, dry, some wind |
| Workout Type: | |
| Breakfast: | 6:00 AM - cereal
9:00 AM - banana, water |
| Lunch: | 2:00 PM - smoothie |
| Dinner: | |
| Workout Food: | 1.5 scoops HEED in a bottle, 2 gels |
| Course: | I did the same Ballard Locks, Discovery Park, Magnolia loop that I ran last Sunday. |
| Results: | |
| Comments: | Nice!
Last week this route had its way with me. I ran out of food, tried to keep up with people who were faster than me, raced up each incline and pretty much fell apart with at least three miles to go. Today I ran alone, went slower, turned it way down on the climbs and finished in less time.
I only stopped (intentionally) twice, once at the south side of the Ballard Locks to pee and eat a gel and once two thirds of the way around Magnolia to have my second gel. I kept sipping my bottle and timed it pretty perfectly as it was empty when I got to the car.
The two unintentional stops were going up Broad when I was almost done, the traffic lights just did not cooperate and I had to wait at a coupe of intersections.
When I started I did not exactly feel super. Motivation was sort of low and last time on this route was so hard I was a tiny bit worried. But after a bit I started to feel more in the groove and warmer and a little better.
I felt pretty slow to be honest, but my goal today was just to finish so I tried to be consistent. This route has TONS of things that slow you down like:
- stairs (down and up)
- intersections
- hills
- slippery trails
But for all these reasons it's also one of the most amazing routes I have run.
The weather was pretty good for a run! I was a tiny bit warm in my gloves and hat but not too much and so kept them on. I guess I hate carrying stuff in my hands… like my bottle. But I hate bonking even more and Shelley rightfully gave me a hard time for not bringing any nutrition last time so I 'caved' and did the right thing. And of course it helped. :)
The first time I stopped it was no big deal to start back up. The second time it was not quite as easy. By the time I was running along the Seattle waterfront my core was feeling blown and it was a huge chore to get moving from those stoplights on Broad… :( Strange that my core gave out before anything else? Maybe my form was not so good since I was going slower and thus a little sloppier? Dunno.
There was a headwind almost all the way around Magnolia and along the waterfront but it was not super hard and not cold so I could not complain. And I was tired for sure towards the end but it was such a thrill to have something left in the tank after 13 miles! I recall vividly how I had to walk every 500 m last time and today I made it all the way to the car. Whew. |
| Equipment: | |
| Clothing: | long sleeve Capeline undershirt, short sleeve wicking t-shirt, Polypropylene gloves, SmartWool hat |
Thursday, November 05, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, light to heavy rain, breezy |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
9:00 AM - banana, 2 pieces Halloween candy |
| Lunch: | 12:30 PM - veggie chili, tortilla chips, 2 beers
1:30 PM - banana, dark chocolate, water
2:00 PM - Odwalla Superfood |
| Dinner: | 8:00 PM - 21 pieces pizza, cookies, water, grapes |
| Workout Food: | |
| Course: | core - 3x30 leg lifts - 5 lb, 3x25 twisting sit-ups on incline board, 3x30 leg extensions - 10 lb, 1 drop set on crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
run - adventX interval workout at SPU track |
| Results: | |
| Comments: | Core with Thom again! We hit it hard today and it was great to have the company/encouragement as usual. WE did some leg lifts and extensions with a small weight and they were fantastic. And by fantastic I of course mean hard.
On the elliptical I was finally able to maintain 75 rpm, whew! And it felt better too.
After work I headed over to the SPU track for my second ever running interval workout and it rocked. Tonight I was joined by Martin, Nick and Pamela and after we jogged a couple of laps and did some light calisthenics our workout consisted of the following:
- one fast tempo 400 m lap
- 10 steam engines
- 10 push-ups
- rest for 30 sec
Repeat for 20 minutes. Ouch.
In that 20 minutes we managed to get in 7 repetitions of everything. As usual (the other) Martin was running like a maniac and 'won' every lap. Nick is also really fast but seemed to hang back a tad and about half way around I would pass him. Then with 100 m to go Martin would storm by and leave me for dead. Those were the shortest 30 second rests I have ever experienced!
When we caught our breath after the 7th rep Nick announced he wanted to run one more. I joined him and he absolutely killed it. He MUST have been holding something back… :)
Finally we all jogged one last lap and high-tailed it to our cars as the rain was really picking up. Thank goodness it was never cold, even in the wind. The temperature was just warm enough and I was never uncomfortable. From the weather that is. :| The workout had me gasping for air… |
| Equipment: | |
| Clothing: | long sleeve wicking undershirt, short sleeve wicking t-shirt, SmartWool socks
I brought a cycling cap but ditched it after the 2nd rep as I was plenty warm and it was distracting me. |
Wednesday, November 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph/7:30 minutes per mile
walk - 3.5 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
8:30 AM - almonds |
| Lunch: | 1:00 PM - Spatzle, veggie brat, sour kraut, salad
2:00 PM - 3 Halloween candies, Stonewall's Jerquee, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
walk - Ravenna Park and back |
| Results: | |
| Comments: | Today was one of those days… I came this close to staying in bed but finally made the call and went to the gym. I knew nothing would happen after work so this was my only chance.
Core was okay, the plan was hard (what's new) but the rest was fine.
My run started out being much more difficult than it should have been, probably a mental issue. After about 10 minutes it got noticeably easier both mentally and physically. Then with five to go it got harder again. :( My head was just not in it this morning but as usual, once I was finished I was super glad that I had done something today. |
| Equipment: | |
| Clothing: | |
Sunday, November 01, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 AM |
| Distance: | 15.1 miles |
| Time (total): | 2:12 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:44 minutes per mile |
| Total Ascent: | |
| Weather: | upper 40s to low 50s, sunny, dry calm |
| Workout Type: | LSD (or LFD in this case) |
| Breakfast: | 6:00 AM - cereal, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Westlake along Burke Gilman Trail to the Ballard Locks, across the locks, up to Discovery Park, down tot eh bottom of Discovery Park, out to the lighthouse, up the trail to the bluff, Magnolia loop, Magnolia Bridge, Myrtle Edwards Park. up Broad, back along Westlake to the car |
| Results: | |
| Comments: | This route kicks ass! It sure kicked mine today - holy crap.
Seriously, it's amazingly diverse and hilly and interesting and scenic and if I was a little fitter it would have been fantastic.
I started out with David, Martin, Ryan and Nick. I know Martin is faster, David is obviously faster and Ryan ran super well today and finished ahead of me. Amazing for 6' 3" and 212 lb! What is strange is when the hill is really steep (read: stairs, etc.), I get to the top first but when it's gradual David and Martin blow my doors in. WTF?!
We started out at a leisurely 7:30 pace as near as I could determine. We stopped at the Fremont Bridge for Martin to take a leak and then went down the stairs on the north side to get on the Burk Gilman Trail. The pace was fine all the way to the Ballard Locks.
As we climbed up from the south side of the locks Nick fell behind just a bit so we slowed down once we got to the north Discovery Park parking lot. As we entered the park we all stopped again for another nature break. The it was UP the road through the park.
Je-sus. That was the first time I was under pressure. David and Martin (mostly Martin) loves hills and he went to the front and I barely hung on. At the top Nick was off the back again but we decided to carry on at a trot and not get out of sight so he would not miss any turns.
Then it was DOWN the stairs and trail to the beach and along the adventX timed beach run (in the opposite direction) to the lighthouse. Along this trail I was already feeling a little iffy as Martin and David stretched it out and then we hit the climb that goes UP to the bluff.
For some reason, even though I was pretty tired already and at the back on the flats I was first up to the top. And first by maybe 30 seconds. The came Martin, David, Ryan and we all waited for Nick who was another few minutes back. Then it out via the loop trail, past the bathrooms where I grabbed a drink of water and on to the Magnolia loop.
We started going downhill and right away David is flying. I tried to stretch my stride as much as I could to keep up and managed to - barely. On the flats it was the David and Martin show and I'm positive that our pace around 7:00 at this point. I usually run around 7:30 alone and this was faster for sure.
As we went up the gradual climb to the top of the Magnolia Bridge Martin and David distanced me and so I put in a big effort to reel them in on the descent. And I did it! Then they promptly left me behind again. I was gassed.
At this point I realized that I had no choice but to slow down or I would be hiking back to the car. Ryan waited for me a little and we crossed the train tracks together. Here again, even though I was blown I made it up the stairs ahead of him. And at the top I immediately had to walk. Ouch. That was the last I saw of those guys. Ryan managed to catch David and Martin - very nice.
As soon as I got on the trail that runs through Myrtle Edwards Park I had to walk again. Half a mile later I was walking again. A boyfriend/girlfriend couple passed me while I was walking and so I starting running one more time but it did not last long and soon they were disappearing off in the distance. Crap.
That's what the last few miles were for me. Run, walk, run, walk, repeat. I was not winded, I was bonked big time. My knees felt fine and so did my other joints but I guess one bowl of cereal (even a big one) three hours prior to a long run is not enough to carry me. Throw in the fast bits and the hills and I was done. Somehow I managed to run all the way back along Westlake from when I got on the trail to the car.
At the finish all I wanted to do was eat. So I went home and di just that. Satisfaction. |
| Equipment: | |
| Clothing: | cycling socks, shorts, long sleeve Capeline undershirt, short sleeve running shirt
I had on too many clothes, a thin long sleeve shirt would have been ideal. |
Wednesday, October 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3.5 miles
commute - 9 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | walk - low 50s, partly sunny, dry, calm
commute - 50, dark, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - 4 chocolate chip cookies |
| Lunch: | 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, water |
| Dinner: | 8:00 PM - pasta, red sauce, veggies, salad, cookies, water, juice |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
walk - from work to Gas Works Park and back
commute - via Interlaken both directions |
| Results: | |
| Comments: | OH MY GOD the plank was hard today but I gritted it out and managed to not cave after some ridiculously short period of time. I can't believe I used to pump out two three minutes sets and it was no big deal. Maybe someday…
My run felt better. My breathing was okay and I managed to turn one of the giant fans in my direction so was not dripping wet at the end. At the cost of a dry mouth but hey…
Riding to and from work was a dream, pure and simple. It's been ages since I did this and it proves to me that it's the little things. Cruising through Interlaken was (and always has been) a blast.
Of course I forgot my lights - I'm an idiot. Consequently I almost got nailed by a car when I was crossing Madison this morning. I was waiting at an intersection for a break in traffic and there was some SUV on the other side waiting to turn left. We both spotted the same gap in traffic and I had to jam on the brakes just as I was accelerating because the car did not see me. At least I was being really cautious, saw the car and was prepared for evasive action.
Coming home I did NOT have any close calls but was amazed at how many vehicles I saw driving around with only their parking lights turned on when really it was way too dark. Hello people… they're called PARKING LIGHTS; to drive around you need headlights. I could write a f'n book. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, knee warmers, short sleeve wicking t-shirt, long sleeve fleece, wind vest, cap, gloves |
Sunday, October 25, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 4:30 PM |
| Distance: | 7.13 miles |
| Time (total): | 57:44 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:06 minutes per mile |
| Total Ascent: | |
| Weather: | 50, dry, calm, wet ground |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | down 19th, down through Interlaken, down to the University Bridge, back up Eastlake, up Boren, up Pine to 17th, home |
| Results: | |
| Comments: | Boy, after a long drive, not enough to eat all day and feeling kinda down I guess this was all right.
On the up side the weather was great. I thought it was going to be cold but after just a couple of miles I was very comfortable and could have done without my gloves and hat.
At first I was pretty bummed about my time but considering the last two miles were uphill, how many traffic lights and intersections I had to stop for, I guess my time was not so bad. I also realized I was super hungry right after I took off but managed okay. The uphill sections actually felt fine, it was the flats and descents where I felt like I was lagging mostly. |
| Equipment: | |
| Clothing: | shorts, cycling socks, long sleeve Capeline undershirt, short sleeve running shirt, thin SmartWool hat, Polypropylene gloves |
Thursday, October 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 6:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | track - 50, dry, calm, partly cloudy |
| Workout Type: | track - 400 m intervals |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - crunches, twisters and leg lifts
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
track - 5x400 m efforts |
| Results: | |
| Comments: | Core with Thom W was fine, cardio was okay and the track workout was SO hard.
Today I participated in my first adventX Thursday night track (read: running) workout and it was tough. We walked one lap and then did some light calisthenics and then it was straight into the thick of things. We lined up at the start line and went one lap as fast as we could. Rest. Repeat.
Martin was there and as usual he proceeded to hand me my ass on a silver platter. I never would have dreamed that 400 m would feel so long! The first two efforts were bearable but number three was agony. I felt like I totally came apart half way in. Number four was marginally better and then I blew sky high on number five.
Surprisingly my times only varied about 5-6 seconds. I tried to time myself on 2-5 but was never very good about hitting the stop button after I crossed the line. I was told that my first lap was about 1:13 or so and that my last one was around 1:19 but my watch had me at 1:16-1:21. Not that I have any concept of what this means for a 400 m effort.
Walking back to the car after was interesting. Obviously if you want to get fast, this is the ticket. Just like in cycling, intervals are key. |
| Equipment: | |
| Clothing: | Just shorts and a short sleeve wicking shirt… I was a bit chilly. |
Wednesday, October 21, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | The run felt a bit strained today… hard to breath deeply. |
| Equipment: | |
| Clothing: | |
Sunday, October 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | |
| Time of Day: | 9:15 AM |
| Distance: | 8.75 miles |
| Time (total): | somewhere between 1:05 and 1:15 depending on how much walking you want to include |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:30 - 8:30 depending |
| Total Ascent: | |
| Weather: | mid to upper 50s, dry, partly cloudy, pretty calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 11:30 AM - 2 veggie dogs with buns, ketchup and mustard, water, juice
2:30 PM - yogurt, jam, granola |
| Dinner: | |
| Workout Food: | half a bottle of GU2O |
| Course: | |
| Results: | |
| Comments: | Holy crap… As good as I felt yesterday, I felt just as bad today.
I hooked up the adventX running crew and the half marathon group was slated to go 9 and the full marathon group 19. I was actually entertaining the long run just to see if I could. I should have known that after so much time off (two weeks) and just getting over a cold that it was not an ideal time for this sort of effort.
We took off and soon it was Martin, Nick and me off the front. The pace felt fine for about three miles but then I quickly started to feel like garbage.
My legs were okay but I could not get a proper lung full of air and I was gasping as if I was going much faster than I was.
After we got to the University Bridge Martin and I left Nick behind but then I lead us down a hill to the water a tad early and we wound up in a dead end. :( So it was back up the (steep!) hill and then we tried to run down Nick. God that was hard…
We could see him up the road but I just could not go any faster. Finally, heading north along Westlake, we managed to catch up. And then we left him behind. But by now I was hating it.
Martin was running so easy and I was under way too much stress. As we got close to Gas Works Park for the end of our first loop I told him I was not up for a second. We waited for Nick and martin and Nick ran another.
Instead I walked for a bit and then decided I would run back until I met the rest of the half marathoners and finish up with them. Not. I was so blown that when I did start running again I lasted all of .3 miles meaning I went from the park to Speedy Reedy. Yikes! I walked a bit more towards the Fremont Bridge but after seeing no one I just turned around and walked all the way back to the car. Suck.
Yesterday and today I was generating so much phlegm that I wanted to constantly blow my nose. That might have impeded my breathing a bit too… |
| Equipment: | Ultimate running water bottle
In anticipation of perhaps doing all 19 miles today I brought along a bottle and 2 gels. I took a couple of sips of water but did not really need it. |
| Clothing: | shorts, short sleeve undershirt, short sleeve wicking t-shirt
The last couple of long runs I have done have chafed my nipples just a little. Not wanting this to happen again I actually put a couple of Band-Aids over them today and it worked. And I felt SO self- conscious the entire time... like one of those dykes on bikes at the pride parade. But I also wore an undershirt which might have done the same thing? |
Wednesday, October 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles?
commute - 20 miles |
| Time (total): | run - 30 min
walk - 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - pistachios, water, tea |
| Lunch: | 1:00 PM - fish burrito, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8.1 mph
walk - the marsh loop on the UW campus
commute - home via the Ballard Locks, Discovery Park, Magnolia, Seattle waterfront |
| Results: | |
| Comments: | Today core was a chore; and so was my run! :( While running I kept looking at the clock from 10 minutes in all the way to the end - never a good sign. I almost quit once of course I was glad I did not once I finished up… The mind is crazy sometimes how it messes with you.
At lunch I finally got out with the iWalk gang and did our usual loop around the UW climbing rock, Husky Stadium, the crew house, the marsh and then up the Padelford stairs. Nice.
Riding home I took the 'long' loop out to Ballard on the Burke Gilman Trail, crossed the locks and then up through Discovery Park, around the Magnolia bluff and then along the Seattle waterfront through Myrtle Edward's Park. It was a great afternoon but I could tell the season was changing - as I climbed up Pike at 6:15 the sun was already behind the buildings and if I had not been going uphill I would have been chilly. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, 2 short sleeve wicking t-shirts, Vans, cap |
Sunday, October 04, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 AM |
| Distance: | 15 miles |
| Time (total): | 1:50:57 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:24 minutes per mile |
| Total Ascent: | |
| Weather: | upper 40s at the start, low 50s at the finish, mostly sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
7:30 AM - large bottle of HEED |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Jack Block Park to the south end of Lincoln Park and back |
| Results: | |
| Comments: | Today was kind of a big step up for me as it was the longest run I have ever done. Previous to this I had managed 10 miles last weekend, 11 the week before and 13 last December. :)
We did the usual light calisthenics and then set out.
Let me first say that Jack Block Park is COOL! Hard to find but very pretty and green. It's tucked in the train tracks and includes an overpass so you can walk over to Harbor Island. It would be a beautiful place to see downtown as the sun sets I think. And it has restrooms and water and a play area for kids. Nice.
Right away Martin, Ryan, Nick and I separated ourselves from the rest. One mile later Ryan dropped back and two more miles later so did Nick. Ouch, now I was forced to keep up with Martin is is definitely faster than I am. Lucky for me he's also very good at tempering his pace - he did that for quite a while today.
Running down to Lincoln Park was wonderful. The temperature was much warmer than I thought it was going to be and I opted to leave the long sleeve undershirt in the car - good call. The views were gorgeous (you could see the Olympics, Rainier and Baker) and the air was really calm so we scooted right along.
On a run this long I was figuring that Martin would leave me behind so I had my iPod along just in case but since we were staying together I just turned it down and enjoyed the background tunes and we were still able to chat some.
As we got the south end of Lincoln Park we made a quick pit stop in the restroom and I gulped a handful of water too as I was feeling a bit dehydrated. Then we exited the park - up a deceptively steep little hill - and did our loop of the parking lot and headed back north. Everything was fine until we rounded the salt water swimming pool and then bang. Wind.
What I thought was calm conditions was really a tailwind and it was obviously blowing stronger than we started. At first it was just an annoyance but it kept getting stronger the farther we ran and soon I could tell it was slowing us down some.
This run is basically flat. The only rises are one little roller just north of the park and the exit/entrance ramp all the way at the south end. Martin has a tendency to kick on the inclines and this time I was ready for it and managed to hang on our way back home. Whew. I found myself just naturally running just behind and to the side of Martin to try and let him shield me from the wind, just like an echelon in cycling. :) Of course it did not help much.
As we hit eh far west end of Alki I had to stop and grab a quick drink again. Martin just slowed way down and by the time I came out of the restroom he was right there and we picked it up.
Shortly thereafter I got to the point of my longest run ever and was kinda done. Martin had been checking over his shoulder for the last couple of miles keeping an eye on me and finally I told him to go ahead. He was super nice and asked if I was sure and I said yes and he was gone. At that point I stopped running and walked for about 100 feet.
At this point the wind was blasting us from the side but it sure felt like it was from the front. I started back up and after a bit was able to get in a rhythm again but I'm positive it was slower than what I was doing when Martin was with me. Finally I turned the corner and wind was at my back.
Did I speed up? I don't think so… :) But now that I was not concentrating so much on the effort of moving forward I tried to take a physical inventory and see how I was doing/feeling. And things were surprisingly okay. My feet were fine - that was GREAT. My ankles/knees/hips were also fine. My calves and hamstrings were tightening up though, partly from the effort and partly from not hydrating properly no doubt.
And my nipples were sore. :( I never thought I'd be that guy with chaffed nipples and really they were not that bad but considering I had on a super comfy shirt maybe this is something I need to think about on long runs? I had felt it to a lesser degree on the other two long runs I did this fall and this was only slightly worse but worth noting. Maybe the wind had something to do with it too?
As I exited the bike/pedestrian path and entered the road that leads to the park I picked up the pace and came into the parking lot at a pretty good clip. It was satisfying to be able to have a tiny bit left in the tank after 15 miles. It was also very satisfying to be able to hang with Martin for 12 of those 15.
Some walking, some Gatorade and some stretching and I was able to get in the car and head home. A couple of hours and a big meal later Shelley and I went to the Southcenter Mall and I could have fallen asleep while walking around easy. |
| Equipment: | For the last two long runs I have elected to skip the supposedly superior performance of my Drymax running socks and instead have worn some generic Nike athletic socks that are 80 percent cotton. And my feet have been happier because of it. |
| Clothing: | shorts, short sleeve wicking t-shirt |
Friday, October 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph (7:30 minutes per mile) |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines | run - treadmill, zero incline |
| Results: | |
| Comments: | My core routine got interrupted today so I cut it short in order to get in some cardio and still get back home in time to wake up Cameron.
The run felt fine, in fact 8 mph has never felt so easy! The last 10 minutes I nudged up the speedo to 8.1 mph (OMG!) and it still felt very comfortable. I'm amazed at how easy the treadmill is on the body… |
| Equipment: | |
| Clothing: | |
Sunday, September 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 176 |
| Body Fat: | 8 |
| Time of Day: | 9:15 AM |
| Distance: | 9.8 miles |
| Time (total): | 1:14 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:35 minutes per mile |
| Total Ascent: | |
| Weather: | upper 50s to start, low 60s at the finish, sunny, dry, light wind |
| Workout Type: | |
| Breakfast: | 7:30 AM - banana, gel, nuun |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Leschi to the end of Interlaken and back along the Seattle Marathon route |
| Results: | |
| Comments: | I was a little sore from yesterday and tired from last night so that equals Martin feeling a little apprehensive about the proposed 13 miles distance that was on the schedule today.
I started out with Martin (the guy that killed me last Sunday) and Nick (who I ran with two weeks ago). In pretty short order I felt like I was lagging. Martin is the surge master and the hill master so every time we passed someone or the road tipped up I was in trouble. :) But he's also really nice and does not seem to mind waiting up.
Running through Interlaken was nice. So green and dappled sunlight and pretty.
Coming back we had to run up what was probably just a two block hill on Madison and that's where I cried uncle. But again Martin waited for me and we finished together.
I was done. Not Martin. He kept going south and probably managed to log the 13. Good for him!
My right ankle was bothering me today any time I stressed it sideways/during lateral movements but running straight ahead was fine. And my knees were fine. All I need is more fitness. |
| Equipment: | |
| Clothing: | shorts, short sleeve wicking shirt |
Thursday, September 24, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph (7:30 min/mile) for 2 min, 8.1 mph for 15, 8.5 mph (7:03 min/mile) for 13 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | water |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - incline board sit-ups w/twisters (35, 35, 30), scissor leg lifts (3x40), crunch machine drop sets (3x40)
run - treadmill, zero incline |
| Results: | |
| Comments: | I started off the day with "core with Thom" (it's great to have a workout partner!) and then we hit the cardio loft. Thom got on the elliptical and I opted for a run as it's been a few days since my last one.
I have found that the treadmill, although way boring, is really nice to my body and I can go faster with less effort so today I tried to dial it up just a bit. Lately I have been running indoors at 8 mph so after warming up for a couple of minutes I inched up the speed. 17 minutes in I decided to up it significantly and was able to sustain it until my 30 minutes ran out. Whew…
The faster you go on a treadmill the more you have to concentrate so you don't misstep or fly off or something. You would think working out indoors should be safe. :|
8.5 mph is harder for sure but not impossible. I'm no runner but these efforts are getting a little easier. I think what I need to really boost my running is a real interval session once per week. All it takes is time, right? |
| Equipment: | |
| Clothing: | |
Sunday, September 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:15 AM |
| Distance: | 11 miles |
| Time (total): | 1:20:19 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:18 minutes per mile |
| Total Ascent: | |
| Weather: | upper 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 5:30 AM - 2 bananas, yogurt, jam, granola, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | 1/5 bottle of HEED |
| Course: | Gas Works Park, up the Burke Gilman Trail and back |
| Results: | |
| Comments: | When I saw the proposed route for the run today I was a tad disheartened to say the least. When on a bike, the Burke Gilman Trail is about the last place you want to be… Thank goodness it turned out okay.
The weather was PERFECT, the traffic level on the trail was very low and at running speed it's actually quite scenic.
About 10 of us met at the top of Gas Works Park and did some light calisthenics to warm up. There were four of us doing the long run today and I hooked up with another Martin who was about three inches shorter than me, probably 30 lb lighter and obviously faster. Nothing like pushing yourself, eh? :)
After maybe 1/4 mile Martin and I were already pulling away and from then on I just tried to hang. The pace felt okay for the first half and then I had to concentrate to keep it up. Every time we would pass other runners or walkers Martin would surge just a little and I would have to scramble to get back on terms with him.
It felt like we kept speeding up and although that was literally true it was not by much - it just felt that way. I think we did the first half in 41 minutes so the return trip was around 39.
For sure I was breathing harder than Martin. I could only speak in ragged sentence fragments and he was able to carry on a sustained conversation all the way to the end. Nice.
I need to do some intervals… |
| Equipment: | 20 oz hand bottle |
| Clothing: | shorts, sleeveless wicking shirt |
Thursday, September 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
run - 5:00 PM |
| Distance: | run - 4.4 miles |
| Time (total): | cardio - 30 min
run - 34 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:45 minutes per mile |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | core - 3x40 ball passes, 3x25 crunches on weird machine, 3x40 twisters - 12 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Boy, I'm sure not very good at traditional core exercises…! I was working out with Thom again and it sure showed.
Cardio was also kind of difficult, I was not able to maintain 75 rpm. Oh well.
I wanted to go for a run after work and to save time I just ran home. This was a first for me and it went okay but I could improve on the process.
I wore a smallish backpack and it bounced around a bit too much. It also caused my shirt to ride up in back and by the time I got him I had worn a tiny patch of skin off of my spine in spite of me constantly puling it down.
As I ran along Interlaken there were some high school kids hanging out getting stoned. It was three cars and at least six people. This is the third time I have seen this, it must be the place all the cool kids hang out.
Then as I was crossing Union this Impala that was also headed in my direction waved me ahead so I could cross the street and man did it smell like pot. I was visualizing this cloud of smoke following the car around.
So good tunes on the iPod, good weather, good smells and a good time. |
| Equipment: | |
| Clothing: | |
Sunday, September 13, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:15 AM |
| Distance: | 9.4 miles |
| Time (total): | 1:15:18 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 minutes per mile |
| Total Ascent: | |
| Weather: | upper 60s at start, low 70s at finish, sunny, dry, calm |
| Workout Type: | run |
| Breakfast: | 6:30 AM - 2 pieces toast w/jam, water |
| Lunch: | 12:30 PM - 2 fried eggs on bread w/cheese |
| Dinner: | 4:00 PM - Pike Place Brewery sampler, 1/2 veggie sandwich, fries, water
8:00 PM - juice, cake |
| Workout Food: | water |
| Course: | around Woodland Park (1 miles) and then three times around Green Lake on the inside trail (2.8 miles) |
| Results: | |
| Comments: | Today was my first run with adventX! We walked up and down the concrete bleachers for about five minutes to warm-up and then headed out.
I guess the first mile was supposed to be 'slow' but pretty much right away this guy Nick and I were starting to move off the front of the bunch. Our pace seemed really compatible and so we ran through the park and talked. He ran his first half marathon this spring was thinking of doing the full deal in November. Go Nick!
With about 3.5 miles to go I eased ahead a little and finished a few minutes in front of him. I think just my longer legs did this, I was chopping my stride just a touch when we were running together.
As boring as this route is, having water fountains every 1.5 miles is pretty nice. I stopped every half lap and had a drink - which I needed.
Except for some tightness in my calves (which I always seem to get on longer runs) and slight discomfort in my knees toward the end I felt pretty good. Oh, I did get a touch light headed as well, not enough food I think. I thought the run was going to start at 8 instead of 9 and so did not eat nearly enough. :(
I was able to speed up all the way to the end and if not for the super relaxed start I think I could have gone slightly faster. Regardless, I'm pumped to run this far this time of year and to feel this good. |
| Equipment: | |
| Clothing: | running shorts, sleeveless wicking shirt |
Wednesday, September 09, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 8 mph / 7:3 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8 mph |
| Results: | |
| Comments: | Core felt good today! Kind of a relief… As did my run. I was a tad stiff from stairs but not overly so.
I'm amazed by how much easier it is to run on a treadmill than outside. Much less impact too. |
| Equipment: | |
| Clothing: | |
Monday, September 07, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 11:30 AM |
| Distance: | 4 miles? |
| Time (total): | 29:26 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 59, dry, mostly cloudy, light wind |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | clockwise around Green Lake and Woodland Park |
| Results: | |
| Comments: | Okay, I was SUPER stiff today. Obviously not stretching after my runs yesterday and the day before didn't magically loosen my calves.
But unlike yesterday I did stretch a tad before starting out and it helped. And I was just a little faster than yesterday too.
I'm not feeling anything close to stellar when running lately, I think I need to 1) run less often and 2) mix it up by doing some stairs/intervals/etc. |
| Equipment: | |
| Clothing: | |
Sunday, September 06, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 PM |
| Distance: | 4 miles? |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, partly sunny, dry, windy |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | around the outside of Green Lake and Woodland Park |
| Results: | |
| Comments: | I'm not exactly sure how long this route is… I go around the outside of Green Lake and then up into the park and run along the zoo/Aurora and then back down past the south side of the BMX hill and back to the car.
Judging from my time and how I felt (slow and stiff) I'm guessing it was less than 4.5 miles. |
| Equipment: | |
| Clothing: | |
Saturday, September 05, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:15 AM |
| Distance: | 6.8 miles |
| Time (total): | 50:39 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:29 minutes per mile |
| Total Ascent: | |
| Weather: | 60, rain, calm |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | 1 gel 15 minutes before I started, 1/4 bottle of nuun during |
| Course: | A woodsy, urban kinda loop, see below. |
| Results: | |
| Comments: | Nice! It felt like I started sorta fast and then faded big time but my pace is still better than I expected - I was hoping to do 8 minute miles.
This route sure is diverse… I got to run through the woods, along I-5, past a ton of bars on Capitol Hill and then back through my neighborhood.
On my way down Interlaken I saw a woman running up and we exchanged waves. Then as i headed south along I-5 this tall guy taking HUGE strides passed me. I tried to stick with him but after 100 m or so he started to pull away. Note to self - I'm not on a bicycle.
As I crossed Pine here comes that woman again. She was heading west as I was heading south. We recognized each other (I only saw two runners today) and exchanged another wave.
Funny how when I mapped out this route it looked like a bunch of straight (read: flat) lines. Then when I got out on the road it was a lot of up and down. I guess I do live on a hill after all.
On a whim I carried a water bottle to see what it was like. It was not as bad as I thought it would be but I did not like it much. I will probably try it again just to see if I can get used to it because I would like to do a trail run or two and I suspect it will be nice to have some drink (and food) along for that.
Running in the rain - at least at this temperature - was fun. My cap kept the water from running down into my eyes and I was plenty warm. My socks did really well in the wet, that was a concern of mine but I needn't have worried. |
| Equipment: | Drymax running socks |
| Clothing: | shorts, wicking t-shirt, cap |
Thursday, September 03, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 4 miles |
| Time (total): | |
| Time (moving): | 30 min |
| Time (stopped): | |
| Speed (moving): | 8 mph
7:30 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x25 sit-ups on the ball - 10 lb, 3x25 leg tosses, 3x15 twisters on machine - 80 lb
run - treadmill, zero incline |
| Results: | |
| Comments: | Thom was at the gym so it was time for his core routine again, I suck at the traditional core exercises…
My run felt much better. 8 mph on the treadmill now feels relatively relaxing. I think it's time to speed up the outdoor runs a bit. |
| Equipment: | |
| Clothing: | |
Sunday, August 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | run - 8:00 AM
ride - 11:30 AM |
| Distance: | run - 9.8 miles?
ride - 15 miles |
| Time (total): | run - 1:21:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8:19 minutes per mile |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, very light breeze from the north |
| Workout Type: | run | ride |
| Breakfast: | 6:30 AM - Z Bar, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Seward Park to Leschi and back |
| Results: | |
| Comments: | Shelley and I went out Friday night and had drinks and then I went out again last night to celebrate Greg K's birthday and let's just say I was a bit dehydrated and slightly hung this morning.
And once I got moving I felt fantastic! The body is a mysterious thing… It was one of those days - I could have run my half marathon today easily I'm sure as I kept speeding up.
I met Andy G at Seward and we started out at my usual pace which is around 8 minutes per mile. After a bit Andy said he was having trouble breathing so we walked a few feet. That seemed to help for a short while but I kept edging ahead of him so twice more I walked until he caught up and then we'd continue running together. We were not really that different in our pace, I was just feeling good I guess.
I waited again at the top of the hill overlooking I-90 and then after dropping back down to the lake from our last detour I asked if it would be okay if I went ahead and met him back at the car.
I was able to speed up quite a bit when I was running alone! The new shoes felt super and there was no discomfort in my joints and the only bad thing I felt was my calves tightening up some but that is normal.
After we finished I stretched and still felt fine - which has me pretty darn excited! To feel this good after a long run is excellent.
After getting home and eating three(!) breakfasts Shelley and I went for a ride down to Seward Park on our single speed bikes. It was Bicycle Sunday so Lake WA Blvd was closed and on the way home we hooked up with Greg and Suzie K and chatted a bit. Nice. |
| Equipment: | run - brand new Brooks running shoes
ride - Kona Paddy Wagon, 42x16 fixed |
| Clothing: | shorts, wicking t-shirt |
Friday, August 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | AM run - 3.75 miles
commute - 12 miles
PM run - 2.25 miles? |
| Time (total): | |
| Time (moving): | AM run - 30 min
PM run - 15:30 |
| Time (stopped): | |
| Speed (moving): | AM run - my usual 8 minute miles
PM run - 6:53 minutes per mile (if my distance is correct that is) |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Damn nice, still. |
| Workout Type: | core | run | commute | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | AM run - treadmill, zero incline, 7.5 mph
PM run - around Seward Park |
| Results: | |
| Comments: | My AM run felt really good! I was relaxed and for the last two minutes I increased the pace to 8 mph and it was totally fine.
After work I rode to get my hair cut. About f'n time is all I have to say. Man did that feel good.
After I got home from work Shelley wanted to go for a run so I said sure, why not? But by the time we got down to Seward Park I was feeling pretty sloooow… I started out walking and when I finally kicked it in to a run I had probably already covered .25 miles and it's only a 2.5 mile loop. :) I did go faster than normal but it was HARD getting started.
It was nice to get outside. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Sunday, August 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:30 AM |
| Distance: | 5.5 miles? |
| Time (total): | |
| Time (moving): | 46 min |
| Time (stopped): | |
| Speed (moving): | 8:21 minutes/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, mostly sunny, dry, calm |
| Workout Type: | run |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Discovery Park Loop Trail x 2 |
| Results: | |
| Comments: | I chugged half a bottle of water on the drive to the park and I think it was the wrong thing to do… for the firs time in ages I got a side ache! The last time I can remember getting one of those is playing soccer in high school. It came on with about .75 miles left, got really uncomfortable with .5 miles to go and then thankfully got a little better as I got close to the car. Whew.
This is one of my favorite runs. There is so much variety on the trail, it twists, turns (that's really the same thing isn't it?), it goes up and down and you get an amazing view when you round the bluff.
I used to think it was three miles once around but today I saw signs that said the Loop Trail was only 2.5. I do one little detour that adds some distance but I guess I need to face the fact that I'm just going as fast/far as I thought. :) |
| Equipment: | |
| Clothing: | |
Friday, August 21, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | commute - 9 miles
run - 4 miles |
| Weight: | |
| Body Fat: | |
| Time of Day: | run - 6:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | run - 31 min |
| Time (stopped): | |
| Speed (moving): | 7:47 minutes/mile (assuming my distance is accurate…) |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute | run |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | - Martin wakes up at 4:45.
- Martin begins to weigh the pros and cons of going to the gym.
- Martin realizes that if he's weighing the benefits the fight is already lost and rolls over.
- As usual, once Martin wakes up he can't go back to sleep in spite of the fact that he's just decided to blow off the AM workout.
- Martin slinks downstairs to live vicariously through professional cyclists in Europe via their Twitter feeds and browse useless shit on the Internet.
The run was hard! Riding into work this morning I took a tumble when I entered the building and fell over and onto my bike and gave myself a charliehorse in each thigh. I felt that and the fatigue from racing Tuesday and Wednesday.
So far running has been relatively easy and this was the first reality check. :( I sure do like running on trails though, I went down and up the steep dips in the trail and besides feeling it in my thighs and breathing kind of hard it was fun.
I guess now I can slowly start to lengthen these runs out a bit. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, wicking t-shirt, cap |
Monday, August 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
cyclocross - 6:00 PM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph / 8 minute mile pace |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, light breeze |
| Workout Type: | core | run | cyclocross |
| Breakfast: | 6:30 AM - smoothie
9:30 AM - almonds |
| Lunch: | 11:30 AM - 1.5 bagels w/peanut butter, water |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | | plank | 2 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Fist day back in the gym in 1.5 weeks! Booya and all that crap. Let me just say that the plank was hard. I have my work cut out for me if I want to get back to 2x180 seconds…
I started out feeling a tad stiff on the run but then loosened up and it was fine physically. Mentally it was dragging like crazy and I could not tear my eyes off of the clock and the clock was not moving fast enough.
After work some teammates and I got together at Magnuson Park for a bit of cross practice. I got Cameron to come along and it was a blast! We worked on skills, did some starts and some follow the leader. Cameron participated in most of what we did and seemed to really enjoy himself. Especially when he raced (and beat!) me during one of the start drills. :) |
| Equipment: | Red Line Conquest Pro |
| Clothing: | shorts, sleeveless jersey, cap |
Sunday, August 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 4 miles |
| Time (total): | |
| Time (moving): | 30 min |
| Time (stopped): | |
| Speed (moving): | 7:41 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | counter-clockwise around the outside of Green Lake with a little loop through Woodland Park for extra fun |
| Results: | |
| Comments: | First 'trail' run. Good times.
And I'm not that sore! |
| Equipment: | |
| Clothing: | |
Sunday, August 09, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 3.5 miles |
| Time (total): | |
| Time (moving): | 24 min for the first three miles and 30 minutes total |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s |
| Workout Type: | |
| Breakfast: | |
| Lunch: | 3.5 miles |
| Dinner: | |
| Workout Food: | |
| Course: | around the outside of Green Lake |
| Results: | |
| Comments: | Shelley and I started running counter-clockwise around the lake, she was on the inner path and I was on the outer one. When I finished I headed clockwise around on the inner path until I met and then we ran back to the car together.
iPod + great weather + doing stuff with your honey = great time
Of course you could argue that running separate course and tuning out the world with loud music is hardly "doing stuff with your honey" but it's the thought, you know? |
| Equipment: | |
| Clothing: | |
Friday, August 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, August 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x60 leg lifts on bench, 3x30 reps on fancy crunch machine
run - treadmill, zero incline |
| Results: | |
| Comments: | I got here and had no desire to do my usual core routine so did something else. Nice to break it up. |
| Equipment: | |
| Clothing: | |
Wednesday, August 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | The run felt fine, I'm excited to get outdoors. |
| Equipment: | |
| Clothing: | |
Tuesday, July 28, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
race - 7:00 PM |
| Distance: | run - 3.75 miles
race - 32 miles (including warm-up) |
| Time (total): | |
| Time (moving): | run - 30 min
race - 50 min
max speed - 37 mph |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 90s, sunny, dry |
| Workout Type: | core | run | Pacific Raceways |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds
10:30 AM - Cheese It crackers |
| Lunch: | 11:30 AM - pasta w/red sauce
1:00 PM - ice cream, water |
| Dinner: | 8:00 PM - beer, water
9:30 PM - beer, pita chips |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph
race - flats |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - 1st |
| Comments: | At some point you run out of adjectives and superlatives to describe the weather… it was hot. Even in the gym, all the fans are just moving warm air around.
My run felt good! An eight minute pace is now feeling very relaxed and I think it's time to take it to the streets. I'll be riding my brains out Thursday (RAMROD) and this weekend (Courage Classic) but after that it's run, fat boy run. :)
At the Pacific Raceways the pace was quite relaxed throughout the race if you were in the bunch. Corrie M took off after a break, caught it and stayed away for about 2-3 laps. Dave H tried as well but when someone chased him down I tagged along and the entire pack chased me.
This was a theme for the night. The entire pack would chase me like their life depended on it but would let plenty of people who were more dangerous (Dave, Paul M, etc.) simply ride up the road. At one point after we caught the break Corrie was in I put in a huge effort out of turn two, got a gap, went super hard for 100 yards and when I looked back the field was strung out single file killing themselves to bring me back.
And I did not have the fitness to simply power away so bottom line is I went nowhere.
With two laps to go I told Dave I would be happy to lead him out and he said, "No, I will lead YOU out." Okay, fine.
Coming out of the big left hand corner I moved up to his wheel and told him I was there and he hit the front going into the last right hander at the beginning of the finish straight. He ramped it up beautifully and I could just sit there, slowly shift up and keep an eye out on the bunch behind me.
ASIDE - one thing he also did that was super was ride right next to the barrier on the right so I only had to look over my left shoulder.
As soon as I saw someone get out of the saddle behind me I jumped as well and since all the real sprinters were not in attendance today I held everyone off. :) Thanks Dave. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless jersey, cap |
Technorati Tags:
Pacific Raceways
Monday, July 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min
7.5 mph/8 minute mile pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 90+, sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - fruit yogurt, almonds |
| Lunch: | 1:00 PM - veggie burrito, chips, salsa, 2 beers, water |
| Dinner: | 8:00 PM - cheese, crackers, water, juice, pita chips, mango, yogurt |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 20 lb | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | Ran with Tuck H today, that was nice. I am noticing that pretty much anything defined as physical exercise with someone else is more fun than alone as long as it's defined as 'training' for me. If I'm just going for a fun ride or exploring then no biggie but as soon as I call it training as in preparation for some bigger event then I have a hard time doing it alone. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | As little as possible which when riding to and from work is a pair of baggy MTB shorts and a sleeveless wicking t-shirt. |
Thursday, July 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.5 miles
commute - 20 miles |
| Time (total): | |
| Time (moving): | run - 30 min
8:34 pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, mostly sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | knee lifts | 20, 35, 35 | | twisters | 3x30 - 12 lb | | sit-ups | 25, 25, 20 on incline board | run - treadmill, 7 mph |
| Results: | |
| Comments: | Thom was doing abs to day so I joined him. Having company is great.
Afterword I hit the treadmill for my first training run of the year! Shelley and I would like to run the Vegas half marathon again in December and this time I'd like get in more training than last year. The treadmill seems like the perfect way to get started; low impact and easier than out on the road.
I took the long way home via the Ballard locks, Discovery Park, the Magnolia bluff and Myrtle Edwards Park. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, June 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | |
| Time (total): | 35 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | dirt roads and trails through the Black Forest in Freiburg Germany |
| Results: | |
| Comments: | It has become kind of a joke lately. Every hike that Shelley and I go on I point out all the nettles and warn her not to touch them.
This morning I'm running along this narrow dirt trail (much slower than yesterday - man was I sore…) with my iPod on 11 and my mind wandering who knows where when I hit a rock or root with my foot and totally summersault off the trail, down the embankment and into some sticker bushes and nettle bushes. Nice.
I'm sitting there surrounded by nettles wondering how the hell I'm going to stand up without getting completely covered in stings. If I put my hands down to boost myself up my arms will get ravaged and if I try some sort of acrobatic move with no arms or hands then I risk trashing my legs even worse or maybe even falling further down the slope. I opted for the acrobatic move. Luckily I made it up.
During my tumble off the trail I scraped my left shoulder, knee and the heel or my right hand. Oh well. I decided to continue but it did slow down my pace some.
After a bit I felt really empty as in no energy so I decided to turn around and head back.
So, not the best workout but these trails are VERY pretty and there is nothing I like more than riding or running down a road or trail I have never been on. |
| Equipment: | |
| Clothing: | shorts, shirt, running is really simple compared to riding… |
Thursday, June 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | |
| Time (total): | run - 50 min
hike - 3:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | run - upper 60s, dry, sunny, calm
hike - low 70s, more sun |
| Workout Type: | run | hike |
| Breakfast: | 9:30 AM - bread, butter, cheese, jam, juice, coffee |
| Lunch: | |
| Dinner: | 6:00 PM - various veggie appetizers, venison, meat and mushroom gravy, cranberry sauce, spatzle, wine
10:00 PM - cognac, wine, cake |
| Workout Food: | |
| Course: | Through the Black Forest in Freiburg Germany. Yeah Baby! |
| Results: | |
| Comments: | After drinking and eating myself silly for two days - visiting relatives in a foreign country will do that to a person - I finally managed to get my ass out of bed at a reasonable hour and hit the bricks.
The 'bricks' in this case was a dirt road in the Black Forest by my uncle's house who lives in Freiburg Germany. Nice.
I ran through a field to get the forest road, up a trail to a dirt road and then along the road following signs to the 'tallest tree in all of Germany'. I saw the 2.5 km to go sign, the 2 km to go sign and then ran for what I could have sworn was 2 more km but never saw the tree. Then, realizing that I had not run in about 100 years I decided to go back before I had to call a cab.
On the way back to my uncle's house I even took a different dirt road and did not get lost! I'm proud of myself for doing that. :)
After I got back, showered and cleaned myself up we had a good German breakfast of bread, butter, jam, butter, cheese, butter, juice, butter, coffee, cream (because sometimes whole milk just won't do…) and hiked through the Black Forest to my aunt's house where we had the first deer of the season (so help me god) with all the traditional trimmings.
ASIDE - I have been a vegetarian for 15 odd years now, have not ever been a coffee drinker and today I ate meat and drank some. It's one thing to be an American with lots of leisure time and walk the high moral ground and quite another to be the a-hole guest who insists on making a scene when the only dish at the table is meat. I opted for the path of least resistance. Plus, when you tell people that you don't eat meat or drink coffee and they serve it to you anyway and those people are your family and you love them, what the hell are you going to do? I did feel like utter crap afterwards… Not physically, but like I had committed some horrible wrong. Serious, it was very weird and kind of a bummer. But my aunt and uncle were happy and that - to me - was the greater good. |
| Equipment: | |
| Clothing: | shorts, wicking T-shirt, running shoes, done |
Saturday, April 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:00 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | 9:30 AM |
| Distance: | 5 km |
| Time (total): | |
| Time (moving): | 20:09 |
| Time (stopped): | |
| Speed (moving): | 6:30 minutes/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, partly cloudy, dry, windy |
| Workout Type: | run |
| Breakfast: | 6:15 AM - cereal
10:00 AM - 2 bagels, water |
| Lunch: | 11:30 AM - 2 whole wheat tortillas, humus, chips, salsa |
| Dinner: | |
| Workout Food: | |
| Course: | Tom Wales Memorial Run in Seward Park (although my map is a tad off, I was told this was a ratified 5 km course so the actual distance was 3.1 miles) |
| Results: | overall - 7th
40-49 age bracket - 2nd
official overall results
official age results |
| Comments: | Shelley and I got here a little later than I wanted but as usual the start was delayed by technical problems and Mayor Greg Nichols giving us the low down on gun violence in Seattle.
After the talk we walked from the finish to the start by the beach and then the started could not get any cell coverage so he kept saying, "30 seconds…" and then would have to apologize and count us down again. :)
Shelley told me to go my own pace so I figured I would actually see if I had a fast run in me. I lined up in the second row and when we started about 15 people jumped ahead of me but then I held my own and did not get passed anymore. There was one woman in front of me so I decided to use her as a pacer and see if I could hang.
There was one guy just behind the woman and about 50' in front of me who breathing so loud that I could hear him gasping/grunting even with my iPod on. Yikes!
I have not really run (just literally a couple of jogs) since last December so had NO idea what my pace was. My breathing felt fine and after one mile my legs felt okay too so I decided to see if I could reel in the gasper.
I went around the woman and tried to just lengthen my stride a bit… It worked. By mile two I was alongside this guy and as I eased by he sped up! Nice.
At 2.5 miles we turned up the hill to run the inside loop where the Thursday night criteriums are held. I give it a little bit of extra gas to distance myself from the breather and it worked but this other man that I had passed earlier must have been waiting for this hill as he just stormed by and by the first flat section he had at least a 100' gap on me. But I just kept the extra effort on and then he blew BIG time and before the sharp left I rolled by and he looked crushed.
ASIDE - I think he finished at least one minute behind me. Must have been total thermonuclear meltdown.
I was doing really well on the descents, long legs and all that I guess… At the bottom of the hill I was closer to this 13 year old (at the most) kid and figured I would try and catch him too. Not an easy thing!
By now I was kind of maxed (I really did go hard on the hill) and this guy looked to be just loping along. But slowly I was able to reel him in. As I moved up alongside him I said, "Nice job!" and he was nice enough to reciprocate. Then it was time for the last 1/8th of a mile and he effortlessly pulled away from me.
But hey, I did really well! Sub seven minute miles with no training, just some fitness. And this course had a (small) hill too. :)
Shelley was not sure if she was going to be able to run the whole thing and she did! Her knee has been s l o w l y getting better and I was super happy for her.
A few hours after I finished my calves were in knots and everything else was super tight and sore too. Serves me right for not doing any training before or stretching after. :( |
| Equipment: | iPod |
| Clothing: | long sleeve undershirt, short sleeve shirt, shorts, cap |
Thursday, December 25, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 5 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | 8 mph, 7:30 min/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | treadmill in the garage
2 miles, flat, 1 mile 4/12, 1 mile flat, .5 mile 4/12, .5 mile flat |
| Results: | |
| Comments: | Left knee was fine today and I managed to maintain the same pace on the hill. |
| Equipment: | |
Tuesday, December 23, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 4 miles |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | 8 mph, 7:30 min/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | today I tried to run on an incline for a bit. Mile three was an 4/12 on the incline setting. After just a bit of running on the hill my left knee started to hurt. I managed to finish the hill but then after returning to the flats I had to stop twice and shake out my left leg. :(
Luckily no pain after I stopped running. |
| Equipment: | |
Monday, December 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | 8 mph, 7:30 min/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Just me, an electric treadmill and the garage. Oh yeah, and my iPod. Thank god. |
| Equipment: | |
Sunday, December 07, 2008
| Hrs. Sleeping: | 4 [we had to wake up at 4 but I could not sleep past about 2:30 :(] |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 13.1 miles |
| Time (total): | 1:46:11 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:06 minutes/mile |
| Total Ascent: | none - this course is as flat as they come |
| Weather: | upper 40s at the start, low 50s at the finish, dry, calm |
| Workout Type: | run |
| Breakfast: | 4:00 AM - 2 tiny Greek yogurts, sample size LARABAR, half of a whole wheat bagel w/peanut butter, 4 glasses Gatorade, 3 Advil
5:30 AM - Espresso Gu |
| Lunch: | 8:00 AM - water, Gatorade, ice cream sandwich
10:30 AM - 2 Advil, a massive slice of pumpkin bread, beer, 4 veggie bites |
| Dinner: | |
| Workout Food: | water |
| Course: | Las Vegas half marathon |
| Results: | Division (40-44): 63/858
Gender: 387/5417
Overall: 490/11265 |
| Comments: | Well, today was my longest run ever! Was it fun? Kinda... but it was a relief when I was done too. More a sense of accomplishment than literally fun.
After pigging out and drinking a ton of cheapo Chianti last night (for no good reason - hence the breakfast Advil) I started with Shelley and Mike (Shelley's brother in-law) and we ran the first two miles together. At that point we met Shannon (Mike's wife) and dropped off our extra clothing. It was super nice of her to help us out like this and super nice to be able to ditch some things... The weather forecast had predicted significantly colder temperatures and we all had on more than we needed. After that we all ran at our own pace.
Ha! A few days ago I had envisioned trying to maybe run eight minute miles but as we pulled out of the start I had to perish that thought right away. There was SO much traffic that you were constantly weaving left and right and slowing down and speeding up to hit the gaps in the crowd. It was actually sort of fun and I treated it like a real life version of Frogger. You really had to stay on the ball or you might bump into folks as you ran by. I was constantly on the sidewalk and back in the street and then back up on the sidewalk and then on the center line, you get the idea. Thank god they had closed down one entire half of the strip so we usually had three lanes to run in.
I ran by some of the most interesting people. Of course there were TONS of running Elvi, this is actually an official category for this race! Stands to reason I guess - it's in Las Vegas after all. Someone told me there were around 200 total. Most people went for the late Elvis look (huge sideburns, white suit, big glasses, etc.) but some exercised a bit of artistic license and there was one dude that looked like Super Elvis and was running in a red suit with a cape. :|
Of course there was 'shirtless guy' and women (and men) that looked like they had just stepped out of some shishi health club and had no business doing this run. You know, way too tan and wearing really expensive sweat suits - I mean who runs in an actual sweat suit? One woman looked like a cartoon caricature of a woman, her lips and boobs were sooo inflated.
The crowds did not thin out significantly until the half way point! By then you could more or less run as fast as you wanted. You still had to watch out but there was plenty of room on the road. As I turned left here where the full marathon goes straight some guy doing the long route turned to us and yelled, "Cheaters!" :)
I felt pretty fine during the first half and for several more miles but at around mile 10 or 11 I started to slow down. And then with maybe one mile to go I felt like I slowed down again. :( Up until about mile 11 no one had passed me and so I was motivating myself by reeling in all these 'rabbits' but then this one guy that I had passed at mile seven passed me back at mile 11. Poop.
I was almost able to hang (read: keep him at 50') for a while but then he started to kick at mile 12 and I faded some more. Then all these other people started accelerating too and I think something like 10 more went by me. I consciously tried to pick it up like three times but each time it was pretty short lived and I had to back off pronto.
It was okay though, I had no expectations and just wanted to finish without killing myself. Along those lines I thought I was doing fine but with two miles to go my left knee started bothering me a bit. Not real pain but it did take a bit more zip out of my already somewhat depleted zippity-do-da.
God, that last corner took for EVER to arrive. You could see the casino where the run started and where it would finish with almost two miles to go and it just never got any closer. I kept looking down the road thinking, "Okay, this next intersection will be the last left turn..." and of course it wasn't. I had to re-adjust my expectations of when I was going to finish at least twice.
I got water four times, twice on the way out and twice on the way back. I walked for all the stops except for the last one where I tried to drink while running and managed to get my mouth wet but mostly I just got my shirt wet. They were serving water and Gatorade but I just took water. Maybe Gatorade would have helped? I only took two gulps at each water stop, I was paranoid about getting a side ache and in hindsight it was probably the right amount as I never got very thirsty and never got a cramp.
Looking back I am extremely pleased with my time - holy cow. We ran a very casual first two miles and then I had to dodge several thousand people and then I tapered off towards the end so I must have been running 7:30 or faster most of the time when I was alone. The mellow start combined with the human slalom totally threw me off and I had absolutely NO Idea what kind of pace I was running. And I did not look at my watch at all because I figured it wasn't worth it - I just did whatever felt right.
Immediately after crossing the line I had to do some stretching. My calves were pretty tight to say the least. On the upside as soon as I stopped running my left knee stopped bothering me. Nice. And now, four hours later as I type this it also feels fine.
So what did Martin learn today?
- It's okay to take it easy and simply enjoy yourself and to run with friends.
- If you don't want to fade at the end it might be a good idea to do some longer runs...! I think they call it 'training'.
- Don't try new stuff on race day. I ran in new socks and although my feet were really comfy all day when I took my shoes off one toenail on my right foot was all bruised. I hope I don't lose it.
- Running is harder than it looks. Although it's easier for me now than when I started a few months ago the guys that make it look effortless and natural have done it for ages. |
| Equipment: | new Drymax socks (I love 'em!), Nike Fit Dry shorts, long sleeve Capilene under shirt, short sleeve OR outer shirt
I was okay but could have worn less like just one short sleeve shirt or just a sleeveless base layer under my shirt. |
Thursday, December 04, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | run - 10:00 AM
yoga - 6:00 PM |
| Distance: | 6 miles |
| Time (total): | run - 50 something min
yoga - 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 50s, partly cloudy, calm |
| Workout Type: | run | yoga |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | along and in the wash in Henderson, NV |
| Results: | |
| Comments: | I'm in Las Vegas and boy is it different than Seattle... :) And right now I'm just talking about the weather. The sky is brilliant even though it's pretty overcast, the air is DRY and it feels pretty nice.
Mike G and I went for a casual run along the path that borders the wash and then on the way back I dropped down into the wash and ran along this trail which was great. It twists and turns through all these bushes and has been well maintained. Very fun.
That night Shelley, Mike, Shannon and I went to a Yoga class. It was hard but felt good. And I didn't hurt my back or anything, whew...! |
| Equipment: | |
Wednesday, December 03, 2008
| Hrs. Sleeping: | 2 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | 28:30 ish |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:08 min/mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, today I took the sleep deprivation thing way too far... I was up past 2 AM last night working on a Christmas gift and then up at 4:45 to (hopefully) hit the gym. I lay in bed for a bit thinking, "What on earth am I doing...?" but then rallied anyway as I knew I would not do any core again until I return from our trip to Vegas and I also really wanted to get in one more fast run.
And I managed to do it. Barely. Core was fine (the plank was hard to day) but I felt like quitting the run about a million times. It wasn't that the pace was killing me, I just wanted to fall over. And in fact, I almost did! Twice.
I had placed my fleece jacket on the front of the treadmill and at some point it bounced onto the roller from the vibration of me running and shot out the back through my legs. One other time I was fussing with my iPod and almost ran off the back of the roller. :( Luckily I managed to pull it together. |
| Equipment: | |
Friday, November 28, 2008
| Hrs. Sleeping: | 5 maybe...? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 1:00 PM |
| Distance: | 5.5 miles |
| Time (total): | 56 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 10:06 min/mile |
| Total Ascent: | |
| Weather: | light wind, upper 40s, mostly dry |
| Workout Type: | |
| Breakfast: | 9:00 AM - cereal, lots of bread and jam, roasted chestnuts |
| Lunch: | 3:00 PM - bread, cheese, butter, tomato's, roasted chestnuts, 2 glasses of Double Dead Guy Ale |
| Dinner: | |
| Workout Food: | |
| Course: | Went for a run with Lucca today. We started at the beach and took the forest service road on the north side of the bluff and then took the road back to the trail and then ran along the top of the bluff back to the car.
The road/trail through the forest was absolutely beautiful. It's everything I think train running should be. Trees lining the road on both sides, very sheltered, soft earth and pine needles underfoot - in a word it was fantastic.
I felt like we were moving along at about a nine minute/mile pace but we did stop twice to read trail signs and maps and we did have to climb a pretty steep hill to get up on to the ridge so maybe that pace is accurate. Plus, this trail is not on any on-line map so I can't accurately figure out the distance.
Although I have not run that much I swear I could have done that entire loop again. It was that good in the forest. |
| Results: | |
| Comments: | |
| Equipment: | |
Wednesday, November 26, 2008
| Hrs. Sleeping: | 3 maybe...? Not a hell of a lot that's for sure |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:10 AM |
| Distance: | run - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:47 min/mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 2- straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | All gym all the time. That's my new slogan. Not.
Man, I did not sleep well last night - all these mildly disturbing dreams that were not vivid enough for me to remember after I woke up but were plenty bad to keep me from sleeping well.
After my core routine I hit the treadmill for a quick jaunt with my iPod. I started out doing 8 min/mile and slowly increased the pace until I was doing 7 min/mile. It did not feel really hard, just boring and you sweat so damn much indoors that I had to keep wiping my eyes. Anyway, I got the job done which was just to get in a run since I have not in the last 10 days. |
| Equipment: | |
Sunday, November 16, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:30 AM |
| Distance: | 10.5 miles |
| Time (total): | 1:18 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:26 min/mile |
| Total Ascent: | |
| Weather: | 50, foggy, dry, calm |
| Workout Type: | run |
| Breakfast: | 6:00 AM - cereal
10:00 AM - Shot Bloks, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Alki to Lincoln Park and back |
| Results: | |
| Comments: | Wow...! I was kinda hoping I could do this run 1) without too much trouble and 2) maybe get close to 8 min/mile and I definitely exceeded my expectations.
I started out sort of quick and couldn't help smiling as I recalled something Alistair L had told me a few weeks ago. It was something along the lines of equating starting out fast with "putting time in the bank". Of course the more you bank the more you risk exploding later on; ah, the risks people take. :)
I took me two solid miles to get in the groove and then I felt pretty good. But after two miles I also started feeling the urge to pee... Running is like that with the impact and all I suppose. At first it was just this background feeling but after four miles it was slightly more urgent and I started looking forward the restrooms at Lincoln Park and hoping they would be unlocked. They were - thank god. Funny how little came out but how much better it made me feel.
Since the clock was running the entire time in the restroom I got back to business pronto and for another mile or two I felt okay but then I could feel myself slowing down for sure. With about three miles to go I saw this guy up the road that looked like a smooth runner and it was nice to have a carrot.
I barely managed to catch him which was a real boost. Especially since I was not really capable of increasing my pace much at all. Right when I did he quit/stopped and I was surprised how much wind that took out of my sails. Those last two miles were my slowest for sure and I have to admit I was scanning the street up ahead for the car as soon as I thought it would be in sight.
This run was mostly on concrete, some asphalt and a little bit of gravel trail through the park so probably good preparation for Vegas as I expect that to be mostly concrete.
After I finished I stretched and now (1:30 PM) I feel no more sore than after my 6 mile run. I'm hoping all this bodes well! |
| Equipment: | These special Nike running socks with heal and toe cushion and arch support and venting. Who knew that socks could be so high-tech and still only cost $8/pair? No wonder child/slave labor is so popular. Now if only they made them in the cycling sock length instead of the minimalist running sock length - I am not a fan. |
Sunday, November 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 3:00 PM |
| Distance: | |
| Time (total): | 1:12...? |
| Time (moving): | 8:27 min/mile |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55, calm, cloudy |
| Workout Type: | run |
| Breakfast: | baked egg, 2 scones w/jam, 2 fruit parfaits w/granola, tea, water, juice |
| Lunch: | |
| Dinner: | parsnips, mushroom, green salad, bread, cheese, 2 glasses wine, orange juice |
| Workout Food: | |
| Course: | 19th, down the trail to Interlaken, Arboretum loop, Interlaken, 19th, home |
| Results: | |
| Comments: | Running this far with not much of a foundation is not easy. About two miles in I was thinking this is going to be a loooong afternoon and then half way in it got better and the last mile - probably just because I know I was close to home - was okay.
Two words: tight Achilles. |
| Equipment: | |
Sunday, November 02, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 6 miles? |
| Time (total): | 51 min |
| Time (moving): | 8:30 min/mile |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light breeze, mostly sunny, dry |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Discovery Park Loop Trail |
| Results: | |
| Comments: | Today I ran the loop trail twice (counter-clockwise) and on the second lap I went down almost all the way to the beach by the lighthouse and then up the trail/stairs to the bluff like we used to do in the adventX outdoor exercise class.
Man, by the time I got to the top of that climb I was barely moving and it took me a bit before I was 'running' again. But my legs never got sore, I was just way out of breath so I think my body is starting to get used to this running thing. |
| Equipment: | |
Saturday, November 01, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:45 AM |
| Distance: | 5.3 miles |
| Time (total): | 42 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 min miles |
| Total Ascent: | |
| Weather: | 50, calm, mostly clear, dry |
| Workout Type: | run |
| Breakfast: | 6:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | down 19th to Interlaken, down the trail, west on Interlaken, back home up the hill |
| Results: | |
| Comments: | Not bad! While I was moving I figured I was doing nine minute miles and it turns out I was a full minute faster. I guess I am a lousy judge of pace and it could also be that MapMyRide is not so accurate... Regardless, it was a great day, there were still tons of leaves in the trees so they don't look ugly yet and I had tunes which I'm realizing a HUGE boost.
I have to admit, this half marathon I signed up for is sounding pretty daunting. We'll see.
To figure out my pace I found a nice on-line running pace calculator. Why? Because I'm lazy. |
| Equipment: | iPod |
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:45 AM |
| Distance: | 5.3 miles |
| Time (total): | 42 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 min miles |
| Total Ascent: | |
| Weather: | 50, calm, mostly clear, dry |
| Workout Type: | run |
| Breakfast: | 6:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | down 19th to Interlaken, down the trail, west on Interlaken, back home up the hill |
| Results: | |
| Comments: | Not bad! While I was moving I figured I was doing nine minute miles and it turns out I was a full minute faster. I guess I am a lousy judge of pace and it could also be that MapMyRide is not so accurate... Regardless, it was a great day, there were still tons of leaves in the trees so they don't look ugly yet and I had tunes which I'm realizing a HUGE boost.
I have to admit, this half marathon I signed up for is sounding pretty daunting. We'll see.
To figure out my pace I found a nice on-line running pace calculator. Why? Because I'm lazy. |
| Equipment: | iPod |
Sunday, October 26, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 12:30 PM |
| Distance: | 5.6 miles |
| Time (total): | no idea... |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 50s, BRIGHT sun, breezy, dry |
| Workout Type: | run |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | pasta, tomato salad, cookies, chocolate |
| Workout Food: | |
| Course: | Discovery Park Loop Trail x 2 (I saw a sign that said it was 2.8 miles once around) |
| Results: | |
| Comments: | Oh my GOD today was nice. I ran out of time to ride or race cyclocross so in light of the fact that I want to run much further in December I zoomed over to the Magnolia bluff and hit the trails.
I had my iPod with me for the first time ever running and it was a f'n dream. I had the volume up a bit too high and so I was sort of floating along in my own little universe hardly able to hear the people I passed or the wind in the trees.
The first loop was not so natural feeling but just as I finished lap one "Helio Sequence - Keep Your Eyes Ahead" came on and it was a kick in the ass! As I ran down this hill I had my hands over head doing the full-on air drum, smash the dual high-hat cymbals thing and loving it. Loving it. Cruising through the woods with the dappled light and the tunes blaring dodging dogs and people was just so FUN.
My calves were pretty sore/tight after this but it's lots of up and down. And I wasn't crippled so it's all good. |
| Equipment: | Just some running shoes... well, some shorts and a shirt too. :) |
Tuesday, October 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | stairs - 5:50 AM
run - 6:00 PM |
| Distance: | stairs - 13 flights
commute - 9 miles
run - 4 miles |
| Time (total): | stairs - 50 min
run - 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - low 40s, clear, calm, dry |
| Workout Type: | stairs | commute | run |
| Breakfast: | cereal |
| Lunch: | almonds, crackers, peanut butter, 8 oz yogurt, tea, Promax bar |
| Dinner: | mixed green salad, tofu, mushrooms, couscous, 20 oz Pike Place Ale |
| Workout Food: | |
| Course: | stairs - Howe Street
run - treadmill |
| Results: | |
| Comments: | I got to the stairs a bit early again so just walked a couple of flights until I met Greg K, RC R and Aaron G. Then we did 10 flights (walking) and at the end decided to do one extra! :) We talked the whole time and it was not stressful at all.
When I got home I decided the quickest way to get in a run was to do it indoors so I tried Shelley's treadmill for only the second time that I can remember. I gotta say, running on these is easier than running outside! After figuring out how to use it I slowly dialed it up to an 8 minute/mile pace and had no problems keeping it there for four miles. It was a little boring but an iPod would fix that I'm sure. Not bad for a non-runner.
And being on the treadmill meant I was not sore or tender after!
I suspect tomorrow in the gym will be a bit more difficult than usual... |
| Equipment: | Raleigh town bike, 36x16 |
Saturday, October 18, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | ride - 48 miles
run - 3 miles |
| Time (total): | 3:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, mostly sunny, calm, dry |
| Workout Type: | ride |
| Breakfast: | cereal |
| Lunch: | 2 fried eggs on toast, 2 pieces peanut butter toast, water |
| Dinner: | enchilada, beans, salad, beer, yogurt |
| Workout Food: | 2 small bottles each with 2 scoops Perpetuem and 1 scoop Endurox R4 |
| Course: | ride - across Mercer Island, our May Valley, down 900 and back on Newport
run - around Seward Park |
| Results: | |
| Comments: | Yes! Five people and everyone was on a fixed-gear again today. And this time, only ONE person was on a different gear. :)
It was Kurt A, Brian S, Todd M and Chance R and the pace was probably slightly slower than in the past but it was so nice out and that was just fine by me.
On the way home first Brian had a massive cramp in his right hamstring, then Todd got a flat and then Brian had an altercation with some old fart (wearing a felt hat and smoking a pipe no less!) in this Audi TT. I am getting SO tired of listening to people yell at each other... Still, overall I had an awesome time. The day just kept slowly getting warmer and nicer.
At the end Kurt went up Madrona with me and everyone else went straight. Thanks Kurt. :)
Not sure if it was the stops along the way or what but today My legs felt pretty good meaning that tightness in my tendons did not materialize. Probably because the route was flatter. May Valley sure is a nice stretch of pavement.
Later in the day Shelley and I went down to Seward for a run. We did a counter-clockwise lap (2.5 miles) and then I turned around and ran back to meet and we finished up together. It was STILL nice out. |
| Equipment: | Trek fixed-gear, 42x18 |
Saturday, September 13, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
|
| Distance: |
3 miles |
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
low 70s, sunny, dry,calm |
| Workout Type: |
run |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
outside of Green Lake |
| Results: |
|
| Comments: |
Shelley and I hit the bricks today and it felt pretty good. I started a bit too fast, had to over compensate but then managed to speed up a tad by the finish. |
| Equipment: |
|
Wednesday, September 03, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
run - 6:00 PM |
| Distance: | ride - 7 miles
run - 2.5 miles |
| Time (total): | gym - 45 min
run - 22 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sun, calm |
| Workout Type: | weights | core | commute | run |
| Breakfast: | 3 waffles with Quark and apple butter
Good god, 3 waffles is a lot of food... |
| Lunch: | hand full of almonds, small piece of pizza, small pasta salad, yogurt parfait thingy, some pieces of chocolate and licorice |
| Dinner: | salad, bread, cheese Bud Light |
| Workout Food: | water |
| Course: | | push-ups | 25, 20 | | seated row | 2x15 - 105 lb | | shoulder press | 2x15 - 30 lb | | lat pull down | 15, 12 - 105 lb | | plank | 2x180 sec, 60 sec each side | | other core | 2x40 clam knee lifts each side, 40 side leg lifts each side, 50 steam engines, 70 leg extensions, 30 side bends each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym was kinda tough because I'm a wuss and have not been since last Friday. The ride to and from work on the other hand was fantastic - I'm not sure I have ever had an awful commute on my bike... some not great but none bad.
The run was through the Arboretum with Shelley and it was a really pretty route. We went down the road from Interlaken to the Japanese Garden and then through the bypass road and then back on the gravel path. |
| Equipment: | Raleigh town bike |
Monday, May 05, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:00 am
walk - 12:00 pm
run - 6:30 pm |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | it got up to 60 today, calm, sunny |
| Workout Type: | weights | core | walk | commute | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 2x20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 15, 20, 20 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | you can see where we ran below |
| Results: | |
| Comments: | What a great day! I was able to ride to work (which is always a plus), I went along on the iWalk and then when I got home Shelley and I hit the bricks for a short jog,
My legs did feel like garbage on the run tho... I have this problem where my skin tingles and itches - especially if the has some descents - when I'm not used to running and it takes me 5-10 outings to get rid of that feeling. This time of year I'm not exactly running a lot so today was kinda uncomfortable until the last mile. Oh well; it was fantastic out and Shelley showed me a really scenic route. Nice. |
| Equipment: | Raleigh town bike, 38x16 |
Tuesday, March 18, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | run - 2 miles
hike - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid to upper 70s, breezy, mostly cloudy, muggy |
| Workout Type: | run | core | hike |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | 2x20 push-ups, 180 sec plank, 120 sec plank, 30 sit-ups, 50 sit-ups, 60 sec side plank to each side |
| Results: | |
| Comments: | This morning Shelley and I went for a quick run along the bluff just above the beach and then when I came back I did my core stuff.
A little later Shelley, Cameron and I did the Sleeping Giant hike. I tried to find something that Cam would not complain too much about and that was fun and close and this fit the bill almost perfectly. The trail head is about two miles from our place and it's not very steep and it's pretty short and there were huge spiders suspended in the trees for Cam to look at and there was s tiny bit of climbing up rocks at the top. |
| Equipment: | |
Monday, March 17, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | walk - 7 am
core - 8 am
run - 1 pm |
| Distance: | walk - 2 miles
run - 2 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | orange juice, bread, cheese, 3 eggs, more bread, mustard, tomatoes |
| Lunch: | nothing...? |
| Dinner: | 5 beers (but they were light beers...), pasta, veggies, chocolate |
| Workout Food: | |
| Course: | push-ups - 2x20
plank - 180 sec, 120 sec
side plank - 60 sec to each side
sit-ups - 2x50
leg extensions - 70 |
| Results: | |
| Comments: | I went for a brisk (2 mile?) walk down the beach this morning and when I got back did some push-ups and some core. Then at 1 pm Shelley and I went for what was probably a 2 mile run along the beach in the other direction. Shit, it was hot and muggy... not the best running conditions.
It felt good to do something. |
| Equipment: | |
Tuesday, March 11, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | run - 2.4 miles |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | dry, mostly sunny, breezy, mid 40s |
| Workout Type: | core | spinning | run |
| Breakfast: | smoothie |
| Lunch: | Promax bar, Odwalla juice |
| Dinner: | 2 burritos, salad, 2 Guinness , 4 cookies |
| Workout Food: | water |
| Course: | core - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 40 side leg lifts each side, 70 leg extensions
run - around the outside of Seward Park clockwise |
| Results: | |
| Comments: | Core was okay, so was spinning (my legs felt a little heavy) but the run Shelley and I did was awesome. It was a super day out, the park was beautiful and we chatted the whole way around. |
| Equipment: | |
Monday, December 24, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | 5 miles? |
| Total Time: | 40 min? |
| Total Ascent: | |
| Weather: | low 50s, more blinding sun, no wind |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | I did the same first loop as yesterday and then kept going along the wash instead of turning back towards home. After about another half mile I saw a man made trail in the wash that looked really fun so at the next bridge over the wash I ran down to the trail and back along it. MUCH more interesting than the paved path. I was slaloming in and out of bushes and around little nature info signs that looked like they had been erected by some Boy Scout troupe or something. Super fun. |
| Equipment: | |
Sunday, December 23, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am? |
| Distance: | 2.5 miles? |
| Total Time: | 20 min? |
| Total Ascent: | |
| Weather: | upper 40s, blinding sun, calm |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | We were in Las Vegas for the holidays so no bicycle. But I did remember to bring my shoes and shorts and it was f'n GORGEOUS out so this was not any kind of chore - it was an awesome day.
I did this loop that I know which goes through a storm drain/wash thingy. Not very long or anything but it sure beat sitting around the house eating more cookies. |
| Equipment: | |
Thursday, November 22, 2007
| Hrs. Sleeping: |
8 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
12:24 am |
| Distance: |
5.5 miles? |
| Total Time: |
50 min |
| Weather: |
clear, calm, sunny, low 50s |
| Workout Type: |
run |
| Breakfast: |
9:30 am - bread, fruit, almond butter, jam, honey, water |
| Lunch: |
3:00 pm - crackers, cheese, grapes, eggnog |
| Dinner: |
|
| Workout Food: |
|
| Course: |
South Beach, Cattle Point, back via the ridge trail |
| Results: |
|
| Comments: |
What an awesome day! Shelley, Lucca and I all went for a run along the south edge of San Juan Island and you cold see for miles and miles... Mt. Baker was out in force. This is the first time I can remember ever exercising with Lucca; ever. Unless you count that day last winter when we all did a bit of skate skiing in Leavenworth.
Years and years ago I rode this route on my mountain bike but as we looped back I saw that now bicycles at not allowed. :( It seems that mixed use nowadays really means you can mix it up as much as you want as long as everyone is walking.
We all thought it was going to be cold so we started with gloves, hats and at least two layers on. Right away I was warm, and after a bit off came the gloves and hat. Which was a nice surprise really. This road is pretty exposed and up on a ridge and it would have sucked to be whipped by the wind.
So the run was out on the road and back on the trail. I really like trail running, it's one thousand times more interesting than being on the blacktop and it's a much softer surface too which my body really appreciates. Except for the first steep section that goes up to the ridge this trail is fairly wide meaning that three people can walk side-by-side no problem. then you cruise along he ridge line and finally descend to the parking lot at the trailhead. |
| Equipment: |
|