# Sunday, November 08, 2009
Sunday 8 November 2009 - run
posted by: Martin Criminale
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
run
Sunday, November 08, 2009 5:50:53 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, November 05, 2009
Thursday 5 November 2009 - core | cardio | run
posted by: Martin Criminale
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.
cardio | core | run
Thursday, November 05, 2009 8:09:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, November 04, 2009
Wednesday 4 November 2009 - core | run | walk
posted by: Martin Criminale
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:  
core | run | walk
Wednesday, November 04, 2009 3:19:01 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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