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. |
Saturday, November 15, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:30 AM |
| Distance: | 29 miles |
| Time (total): | |
| Time (moving): | 1:50 |
| Time (stopped): | 26 min |
| Speed (moving): | 15.9 mph |
| Speed (overall): | 12.8 mph |
| Total Ascent: | 1192 ft |
| Weather: | 50, mostly cloudy, dry, calm |
| Workout Type: | ride |
| Breakfast: | 6:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Leschi, Seward, Renton, across Mercer Island, home |
| Results: | |
| Comments: | It was a fantastic day out and Shelley wanted to go for a ride so I said yes. :) |
| Equipment: | Co-Motion tandem, 30/42/55, 12-25, Rolf wheels |
Friday, November 14, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 (at 6:30 AM so that's after working out and going to the bathroom but also after breakfast) |
| Body Fat: | 9 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | 10:00 AM - pasta, mushrooms, 10 crackers with Nutella
3:00 PM - nuts, licorice, carrot juiced |
| Dinner: | |
| Workout Food: | water |
| 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, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core went okay today and I'm starting to like the elliptical trainer! It's not crazy hard and it works your upper body.
Today I did 30 minutes on the random course at level 16. |
| Equipment: | |
Thursday, November 13, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 41 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, wet ground, dry sky, cloudy, calm |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Just me and my iPod and CamelBak today, no teammates. There were loads of other people tho and frequently I had to veer left or right to avoid them. There was one group of three women that would do push-ups or jump rope, etc. at the bottom each time. There was this guy that would die and slow to a crawl each time going up and then f'n FLY each time on the way down. Very strange.
Lately, at around 6:30, this guy walks down the stairs smoking a cigarette. He's probably on his way to work and it's so weird moving through the cloud of smoke when it's normally so woodsy and clean. He was there again today. |
| Equipment: | |
Wednesday, November 12, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 AM - 180 lb |
| Body Fat: | 9 |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 10, 9 | | 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, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I started in on the upper body routine and then quit! That's right, no motivation.
I did have an okay core session and then I decided to give the elliptical trainer a spin and it was kinda fun. I just put it on random, dialed in 20 min and then selected level 16/20 and hit it. It's super low impact (read: zero impact) and still elevates the heart rate and works the arms so it might be the ticket. Anyway, it was nice variety. |
| Equipment: | |
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: | |
Friday, November 07, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 2x9 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | 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, 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: | Well, core exercises feel okay but I am not motivated to do much here... |
| Equipment: | |
Thursday, November 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I almost did not go today... and the first two flights were a real mind f__ck as in I almost quit and drove home on each flight. Thank goodness my legs warmed up on the third flight and I managed to carry on. And really, it was not that hard in retrospect. I must just make mountains out of molehills or something.
I had my CamelBak on today and it sure is nice to have the water handy. But I was alone. Well, none of my friends showed up anyway, the stairs were really crowded considering how not nice the weather was. |
| Equipment: | |
Wednesday, November 05, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 9, 8 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 50 steam engines, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Not much motivation today. |
| Equipment: | |
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: | |