# Saturday, September 05, 2009
Saturday 5 September 2009 - run
posted by: Martin Criminale
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
run
Saturday, September 05, 2009 8:33:29 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, September 04, 2009
Friday 4 September 2009 - commute
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance:  
Time (total): 20 miles
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 70, high clouds, dry, light breeze
Workout Type: commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: I went to do my Ballard Locks/Discovery Park/Magnolia loop/Seattle waterfront route and when I got to the entrance to Discovery Park there were two police cruisers blocking the road.

As I rode up to them to ask what the deal was I started to recall some news story I had read earlier today… and sure enough, the park was closed because of a cougar sighting. A cougar in Discovery Park for crying out loud!

So I rode around the park - keeping my eye on the measly seven foot fence that was separating me from the man eater all the time - and finished my ride anyway.

That's crazy, how does a cougar get in the park and where does it come from?
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, wicking t-shirt
commute
Friday, September 04, 2009 1:18:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, September 03, 2009
Thursday 3 September 2009 - core | run
posted by: Martin Criminale
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:  
core | run
Thursday, September 03, 2009 9:21:30 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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