Monday Dec 31 |
 | Riding scooter 26:24 [2] 3.9 mi (6:45 / mi) | |
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| Rode to Gregg's Green Lake Cycle to exchange my rain pants and pick up a longer neck for the scooter (since it's making my back tired to stoop). They said it was a BMX neck and that they didn't come any longer, so I was out of luck. Then, I went to the Wallingford Post Office via Green Lake Way to mail something for Mom. Since it wasn't far out of the way, I decided to go to Bikesmith and see if they had any extra tall handlebars (in lieu of a longer neck). The guy there told me pretty much the same thing: that there's no such thing as a long BMX neck (silly me), and I was out of luck. Then he said, "wait a second" and reached over and grabbed a long ass BMX neck off the wall rack behind him. I asked him how much, and he said $8.95. I told him I'd be back with my money and scooted home happy. |
| Cycling (Mt. biking on road) 22:00 [3] 5.47 mi (4:01 / mi) | |
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| Rode pretty hard to Douglass-Truth library, but I got there a couple minutes after closing. It turns out the CD I wanted was checked out already, anyway. |
| Cycling (Mt. biking on road) 27:32 [2] 6.64 mi (4:09 / mi) | |
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| Biked home (via MLK Way, the Arboretum, and Montlake) from Douglass-Truth Library, stopping at Bikesmith to pick up the new scooter neck and some fenders. |
Saturday Dec 29 |
| Running - Tempo (road / trail) 10:25 [3] 1.7 mi (6:06 / mi) | |
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| Brisk warm up for the Bog Slog at St. Edward State Park. I felt pretty strong, though still somewhat tired from being chronically sick and doing weird types of training like dog running and scooter riding. |
| Running - Tempo (orienteering) 44:10 [3] 4.8 km (9:12 / km) | |
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| Ran course 4 at the Bog Slog. I was hoping for 40 minutes, but I lost about four minutes on control 8. Otherwise, it was a fine run. I navigated well and ran strongly through the forest and up the hills, although I was too tired to push myself up to normal race intensity. I guess I could have done it, but the huge pain gain to speed gain ratio made it not worthwhile. |
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Course 4 - Splits |
Friday Dec 28 |
| Riding scooter 28:45 [2] 4.25 mi (6:45 / mi) | |
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| 28:45 for 4.25 miles scooter ride, including 17 minutes (a bit over 6:00 per mile) around Greenlake. The new scooter is fun, but I could use a few more inches height on the handlebars. My back got pretty tired, and my quads got a hard workout from squatting down with my standing leg to push off with my other leg. Uphills are brutal. |
Thursday Dec 27 |
| Rollerblading 16:22 [2] 3.65 mi (4:28 / mi) | |
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| 20:52 rollerblade 4.28 miles to Greenlake, around 2/3 of the way and home. I pushed it for about 4.5 minutes up the hill, and that's logged separately as a tempo session. |
| Rollerblading 4:30 [3] 0.63 mi (7:08 / mi) | |
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| Pushed some up the hill from Woodland Park toward home. |
Wednesday Dec 26 |
| Cycling (Mt. biking on road) 10:53 [2] 2.95 mi (3:42 / mi) | |
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| Rode to the Montlake building to be the morning receptionist, so Pam could have the day off. |
| Cycling (Mt. biking on road) 23:05 [2] 4.5 mi (5:07 / mi) | |
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| Rode home from the building via Ravenna Park and Boulevard and the shortcut to 5th Ave. |
| Cycling (Mt. biking on road) 14:09 [2] 3.0 mi (4:43 / mi) | |
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| Rode to Stone Way and back to get a new kitchen sink hand-held spray faucet. |
Tuesday Dec 25 |
| Running - Tempo (road) 10:45 [3] 1.77 mi (6:03 / mi) | |
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| Maddy and Jake ran me (yes, indeed, they ran me) around the neighborhood. The doggy-boosted 10-foot stride was pretty nifty, but it was jarring and not what my already sore left IT band needed. My ITB was really inflamed in the ensuing evening: it hurt to stand up from sitting or to walk. |
Monday Dec 24 |
| Running - Easy (road) 16:30 [2] 1.94 mi (8:30 / mi) | |
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| Ran with Maddy and Jake to the Woodland off-leash area and back. |
| Cycling (Mt. biking on road) 21:16 [2] 4.26 mi (4:59 / mi) | |
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| Biked to the Ave, to U. Village, then home. |
Saturday Dec 22 |
| Running - Easy (road / grass) 41:00 [2] 4.8 mi (8:31 / mi) | |
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| Ran around the zoo with Maddy and Jake, then did a warm down jog around the neighborhood after form drills. We were going really fast at the beginning, because the dogs were pulling enthusiastically, so I'm not sure how the run ended up taking so long. I guess all the short stops added up. I got a blister on the outside edge of my left foot from the oblique foot strike I had when leaning back to counteract the dogs' pull. |
| Running - Sprint (form drills) 5:00 [5] 0.72 km (6:57 / km) | |
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| After running around the zoo with the dogs, I did 3 x 60 meters each of high knees, skipping, butt kicks, and loping. It was tiring, and it was tough to keep happy-go-lucky form on the third round of skipping. |
Friday Dec 21 |
| Cycling (Mt. biking on road) 7:50 [2] 1.9 mi (4:07 / mi) | |
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| Rode to the Wallingford post office (3:00) and back home via Good Shepherd (4:50). |
Wednesday Dec 19 |
| Cycling (Mt. biking on road) 41:12 [2] 8.93 mi (4:36 / mi) | |
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| Rode to Montlake and cleaned the roof of the building, then to GHCU on Capitol Hill, then home. My legs were pretty burned after climing the hill on 24th Ave. |
| Running - Barely (road) 27:06 [1] 2.02 mi (13:24 / mi) | |
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| Jogged around the neighborhood with Bernie. |
Tuesday Dec 18 |
| Cycling (Mt. biking on road) 17:00 [2] 3.8 mi (4:28 / mi) | |
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| Biked to campus (8:00) for running group and back home (9:00) afterward. My legs felt pretty quick and strong on the bike. |
| Running - Easy (road) 54:00 [2] 6.1 mi (8:51 / mi) | |
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| Ran Laurelhurst with the Husky group. We went at a pretty leisurely pace, and my legs mostly felt okay. Although it is totally unnecessary for this route at night, I took my headlamp; boy is it nifty! |
Monday Dec 17 |
| Cycling (Mt. biking on road) 42:00 [2] 8.64 mi (4:51 / mi) | |
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| Biked to Leslie's to repair her downspout, which was leaking water into the basement and soaking the new carpet, somehow. Then I rode up the hill to the hardware store for some new pipe and back, then home. My legs are sort of tired; maybe it's just about time for an easy week. |
| Rollerblading 34:00 [2] 6.62 mi (5:07 / mi) | |
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| Rollerbladed to Green Lake, around the lake 1.33 times, then back home. My legs were tired, but on the plus side, I got to use my headlamp. I think it fascinated or freaked out everyone else on the path more than it helped me see where I was going. All the dogs' eyes were glowing! |
Sunday Dec 16 |
| Running - Easy (road) 1:13:30 [2] 10.3 mi (7:08 / mi) | |
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| Ran North along Greenlake, to NSCC, through the campus, up to North Acres Park, across I-5, South on 5th Ave, by Gregg's, then toward home. When I was approaching 65th, I realized I had lots of time, so I zig-zagged left to 5th, went South to 47th, West to Good Shepherd, then home from there. When I started the run, my legs felt sort of sore/tired from yesterday. My stride was long and felt powerful, but my tired legs only allowed what felt like a slow cadence. As the run wore on, my legs felt better. |
Saturday Dec 15 |
| Running - Easy (road) 14:00 [2] 2.0 mi (7:00 / mi) | |
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| Warm up for orienteering at Point Defiance Park. |
| Running - Tempo (orienteering) 48:02 [3] 7.3 km (6:35 / km) | |
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| Ran course 4 at Point Defiance. It was almost entirely on trails and had some good route choices. The course was just over 7 km, but my route (including mistake) was about 10 km. I lost 5 minutes on the control that was farthest by far from the trail (40 meters), because the map showed the relationship between the attack point and the control rootstock wrong from my direction of approach. I took the shorter, left route choice, but if I had gone to the right, I would have had no problem attacking the control and would have been faster. It was cold and raining while I was running, and I got a little chilled, despite the fairly steady, brisk pace. |
| Running - Easy (orienteering) 29:58 [2] 3.33 mi (9:00 / mi) | |
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| Picked up controls. My legs felt sort of heavy, even though I was just jogging slowly. Maybe it was because of all the (damp) clothes I was wearing to keep warm. |
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4 - Splits |
Friday Dec 14 |
| Running - Barely (road) 13:44 [1] 1.1 mi (12:29 / mi) | |
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| Jogged around the neighborhood with Bernie. |
| Riding scooter 28:00 [2] 4.0 mi (7:00 / mi) | |
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| Rode scooters with Stephen at Green Lake. We went around once, then I went out and back several hundred meters, then we rode around next to the Aqua Theater and did bunny hops. |
Wednesday Dec 12 |
| Cycling (Mt. biking on road) 17:09 [2] 3.3 mi (5:12 / mi) | |
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| Biked to school (8:07) and back (9:02) for a cappella practice. |
Tuesday Dec 11 |
| Cycling (Mt. biking on road) 41:49 [2] 9.14 mi (4:35 / mi) | |
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| Three bits of biking, with running in between: Biked 16:26 to meet the Husky running group in Laurelhurst. (Ran with group.) Biked 19:55 to Woodland Park for the Club Northwest track workout. (Ran workout.) Biked 5:28 home. The biking started out feeling sort of hard, then it felt pretty good when I was nearly to Woodland, then my legs felt pretty dead (naturally) after the 200s. |
| Running - Easy (road) 28:29 [2] 3.47 mi (8:12 / mi) | |
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| Ran up the hill to Laurelhurst Park, then retraced the route to meet the group, then ran with the group until the angling street that connects 35th Ave to 45th St, where I cut off to go to my bike. The running felt good. |
| Running - Sprint (track) 4:14 [5] 1.0 mi (4:14 / mi) | |
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| Ran 8x200m with the Club Northwest Group (which numbered six, including me) on the Woodland Park track. I had planned to run 10-12 of them in 35 seconds, but I let myself chase Uli and Chris. I ran the last couple with Uli and Jessica at Jessica's pace. Splits: 31.5 31.2 30.7 30.0 30.0 29.8 34.7 35.8 |
| Running - Easy (track / road) 23:21 [2] 2.34 mi (9:58 / mi) | |
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| Ran rest intervals (200m in about 1:30) between the hard 200s, then jogged a warm down of 11:20. |
Monday Dec 10 |
| Running - Tempo (road) 9:00 [3] 1.3 mi (6:55 / mi) | |
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| Ran 40:07 with Maddy to Scott's Trophy in Ballard and back home. I felt pretty good, but the run wasn't as fast as it felt. The first 9 minutes were somewhat brisk, and my pulse was high enough to consider it tempo (although such a slow pace normally would not be). |
| Running - Easy (road) 31:07 [2] 3.4 mi (9:08 / mi) | |
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| The rest of the run with Maddy. |
Sunday Dec 9 |
| Running - Easy (dirt) 15:00 [2] 1.88 mi (7:57 / mi) | |
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| Warmed up to run the fourth leg of the U.S. Relay Champs at Vasquez Rocks. I felt pretty tired at first, then better after jogging for a while. |
| Running - Pace (orienteering) 39:13 [4] 5.2 km (7:33 / km) | |
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| Ran the fourth leg of the U.S. Relay Champs. I went out too fast and blew the first control by about 5 minutes, but ran well (with only minor errors) after that. I went out in fourth place and came in 3rd after edging out Sid Reader in a sprint finish. |
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4 pt. Leg 4 (Red) - Splits |
Saturday Dec 8 |
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| Event: Vasquez Rocks - US Relay Champs
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| Running - Easy (trail) 9:00 [2] 1.17 mi (7:41 / mi) | |
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| Warm-up for A-meet at Vasquez Rocks. My legs felt okay, but not great. I'm still sick. |
| Running - Tempo (orienteering) 1:07:32 [3] 8 km (8:26 / km) | |
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| Ran A-meet at Vasquez Rocks. I made a few minutes of mistakes (maybe 5), but it was basically a pretty good run. I did a lousy job reading ahead, so I lost several seconds (10-20) at many of the controls. |
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Blue - Splits |
Friday Dec 7 |
| Cycling (Mt. biking on road) 18:45 [2] 3.6 mi (5:12 / mi) | |
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| Biked to Haley's and back to run Mickey. |
| Running - Easy (road / grass) 25:31 [2] 3.34 mi (7:38 / mi) | |
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| Ran with Mickey around the West side of the zoo to the Woodland off-leash area and back via Woodland. My legs felt somewhat tired but not as bad as a few days ago. |
| Cycling (Mt. biking on road) 13:33 [2] 2.9 mi (4:40 / mi) | |
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| Biked back from getting a new drivers license at the Department of Licensing in Greenwood. |
| Running - Easy (road) 24:00 [2] 3.31 mi (7:14 / mi) | |
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| I went for a run in Santa Clarita. I ran from the Travelodge to Albertson's, then turned right and ran until I reached a little strip mall across the street from Denny's. Some of the stores in the strip mall were: "Liquor, 99 Cent Items!", "J&J, The King of TV, Service Center", "Pizza Man", "Annie J's Beauty Salon", "Lingerie Chest", and "The Nail Affair". I stopped there and stretched, then I ran back, turning right on American Beauty street for a 4 minute tour through Valley(?) Oaks neighborhood. The run felt pretty good on the way out, but I realized on the way back that this was probably because it had been downhill with a brisk tailwind. |
Wednesday Dec 5 |
| Cycling (Mt. biking on road) 7:25 [2] 1.66 mi (4:28 / mi) | |
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| Rode to school for a cappella. |
| Cycling (Mt. biking on road) 10:25 [1] 1.66 mi (6:16 / mi) | |
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| Rode home from school. It was raining, so I had to go slowly, so that water wouldn't spray up on my butt. I didn't go quite slowly enough at times... |
Tuesday Dec 4 |
| Cycling (Mt. biking on road) 20:31 [2] 4.65 mi (4:25 / mi) | |
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| Rode to Suzzallo to return aerial photos, then to Albertson's to buy some french bread, then home. My legs are really tired from the last four days of running. It's always tough at the tail end of an illness. |
| Running - Easy (road / trail) 46:19 [2] 5.45 mi (8:30 / mi) | |
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| 15:19 warm-up to Woodland and on the track (where I ran into Krissy and talked with her for a few minutes while jogging) before my workout, jogging recovery between hard running, and 15:10 warm-down. I felt slow and tired, and my legs are trashed. It will be a miracle if I bounce back fully for the Relay Champs. |
| Running - Sprint (grass) 3:17 [5] 1.02 km (3:13 / km) | |
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| Ran three times up Soapbox Hill at Woodland Park, starting even with the outfield fence. I did one set before doing a 2-mile tempo on the track, then I did another set of three afterward.
Set 1: 34.2 33.9 33.1
Set 2: 32.2 32.6 31.2 |
| Running - Tempo (track) 11:47 [3] 2.0 mi (5:54 / mi) | |
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| Ran two miles at tempo pace on the track. It was about 40F and raining lightly, so I was on the chilly side in shorts and a long-sleeved but porous shirt. The tempo felt tough, and I was just happy to run sub-6 minute pace. My pulse was 168 right after the tempo. |
Monday Dec 3 |
| Running - Easy (road / trail) 1:49:20 [2] 14.2 mi (7:41 / mi) | |
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| Ran to Fremont to pick up Mickey (Haley's family's boxer), then ran with Mickey to Discovery Park and around the loop trail, via Ballard Bridge. We ran back on Nickerson and the Fremont Bridge. After I dropped him off, I ran most of the way home, but walked up the hill from Woodland, because I was hitting the wall. In fact, I felt really wiped out for much of the run. I didn't think it was possible, but my quads actually felt "light-headed" (tingly and cool) at one point. It sucks to be sick! It didn't help that I scarfed down half a Dutch Baby right before I ran out the door, and it started giving me stomach cramps after sitting and oozing butter for 10 miles. Mickey is even more of a dynamo than I am; his muscles are hard and springy, his strides are longer than mine (amazing, for a dog), and the only dead weight on him is his floppy, slobbery jowls. He needs a play date with Jake, Maddy, and Bernie. |
| Cycling (Mt. biking on road) 13:58 [2] 2.56 mi (5:26 / mi) | |
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| Rode to and from a cappella rehearsal at Mercer Hall. |
Sunday Dec 2 |
| Rollerblading (easy) 40:30 [2] 7.4 mi (5:28 / mi) | |
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| Rollerbladed to East Greenlake, around the lake 1 2/3 times, then up the hill from Woodland. I mostly felt pretty good, considering how long it's been since I've 'bladed (and I'm sick). |
| Running - Easy (road) 56:55 [2] 7.63 mi (7:27 / mi) | |
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| Ran North to Ravenna Blvd, down through Ravenna Park, along the Burke-Gilman Trail to Gasworks Park, through the park, then North up the hill and home via Good Shepherd Center. The lights of downtown were pretty from Gasworks. It was a chilly evening, and I ran with a jacket, which is almost unheard of for me. |
Saturday Dec 1 |
| Running - Easy (road / grass / trail) 16:00 [2] 2.34 mi (6:50 / mi) | |
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| Warmed up for Farrel-McWhirter orienteering. I felt really beat, probably from a combination of last nights terrain run and still being sick with this tenacious flu. |
| Running - Pace (orienteering) 27:58 [4] 4 km (7:00 / km) | |
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| Ran course 4 at Farrel-McWhirter. I made a few mistakes and generally wasn't sharp. I probably lost 1.5-2 minutes in hesitations, misses, and poor route choices. |
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4 - Splits |