Tuesday, November 04, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today was the beginning of the official Jim K stair program which means we'll start alternating walking and running and try to increase the distance by one flight every week. Today we did six flights with Jim so that was three walkers and three runners. Then RC R and I did four more walkers just to make it a full meal deal.
Attendance was fantastic. Not only were Jim and RC there but Greg K, Steve B, Aaron S and Ryan D showed up as well. Fantastic.
I felt okay, the running was hard as usual but hey - it was good not to get sore at least. All the stair walking I have done to date is helping that at least. |
| Equipment: | |
Monday, November 03, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 60 leg extensions, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | No motivation for anything other than core today... I feel like I have let the core stuff slip as it is. |
| 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 |
Thursday, October 30, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 12 flights |
| Time (total): | 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I figures I was going to be alone but no! Aaron G showed up and we chatted it up while walking a few flights. You know,all the usual stuff like are you getting a new bike next year and how is your training going and why so-and-so's exercise routine is bunk.
For the last several days I have been wearing my CamelBak and loving it. Having water when you want it is very nice and the 5 lb or whatever it weighs is not slowing me down appreciably. |
| Equipment: | |
Tuesday, October 28, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 13 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, clear, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | Today it was Ryan D, RC R and myself. We walked all the flights and it felt kinda fast... Ryan has these really long legs and it's hard to keep up at times. :)
RC was carrying two 5 lb dumbbells and he said he felt it. After 10 flights his legs were shaking a bit. |
| Comments: | |
| Equipment: | |
Monday, October 27, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 1:00 PM |
| Distance: | 15 miles? |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | ride |
| Breakfast: | |
| Lunch: | Thai |
| Dinner: | |
| Workout Food: | water |
| Course: | down from the hill to the Burke Gilman Trail, into Ballard and home via Interlaken |
| Results: | |
| Comments: | Shelley and I were running errands all day but decided to squeeze in this ride. We went to Ballard, had lunch and rode home. TOTALLY relaxing and totally fun. The sun was BRIGHT, the temperature was excellent and we chatted the whole way. |
| Equipment: | Trek fixed-gear, 42x18 |
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. :) |