Training Log Archive: ebone

Warm up for Winter Series Championships at Magnuson Park. It was somewhat cold and rainy, and I ran along the roads in the park, through a bunch of puddles. I felt surprisingly strong, with no sign of the mysterious achilles pain of the last few days.

Course 4 at Magnuson Park. I had a clean run and felt pretty fast, especially considering the lack of speedwork. I think it was mostly just freshness. The course was fairly fast.

Jogged around and picked up four controls. I love my waterproof running shoes! (adidas Response)

0:43 - 45 push-ups
1:27 - 40 sit-ups
1:16 - 20 x 20 lbs shoulder presses
2:00 - held back raise
0:33 - 35 push-ups
0:35 - 40 crunches
2:00 - squatting, bent forward back raises with 20 lbs on my neck
2:30 - 20 x 20 lbs arm curls, each arm

course 4 - Splits

Rode to and fro, in three separate trips:
15:39 for 3.80 miles to Green Lake, then to Children's Orthopedic.
About 25:00 for 5.84 miles to Footzone on Capitol Hill.
21:32 for 4.67 miles home.

It rained on me much of the time. My left achilles hurt a bit, which was a refreshing change from yesterday, when my right achilles hurt a bit. I think achilles pain is just a normal, healthy part of my life.

Ran from Wilburton Park to Bellevue Transit Center to catch the 271 to campus. My legs were tired.

I had a nice time walking around at Wilburton checking out the terrain. It's decent in places and makes a nice complement to Kelsey Creek. It was so mild and sunny that I got a little hot--without a jacket and while just walking. That hasn't happened for a couple of months.

Rode to school for running group. The back sprocket or freewheel started slipping when I pedaled forward and then stopped freewheeling when I wasn't pedaling.

Arboretum run with Husky group, then went to Husky Stadium for a bit of the track workout.

Ran for ten minutes at around threshold pace. It felt really easy and natural to run a bit under 6 min/mile. Too bad my race pace (up to 1/2 marathon, anyway) is faster than that!

Jogging warm down on the track and home (wheeling my bike beside me).

Ran to Woodland; ran a bit over 10 miles with Brian Burdo and company (Sarah, Ken, Kari, and Andy) along Green Lake, through Ravenna, out to near Magnuson, and back; then ran another 8.5 miles by myself up to NSCC, across Northgate Way, and home via 15th, etc. Most of the 19.5 mile run was on dirt or grass, but something like 4.2 miles of it was on pavement, and I've logged that separately. I ate breakfast (spoonful of peanut butter, bit of OJ, big cup of milk, handfull of crasins) a few minutes after waking up and a few minutes before running out the door, but my stomach nonetheless felt fine, and I didn't get hungry again until I'd been running for 1:45, after which I ate the Clif Bar I'd brought. By the end of the run, I didn't feel tired but rather creaky, tight and slow. My right knee was just beginning to hurt during the last 15 minutes of the run. I think my average pulse was around 150, but I only took it toward the end, and it was 156 then.

The on-pavement portion of my long run.

Walk/jogged (mostly jogged) in the near-dark around Crestwoods Park in Kirkland. It's not the greatest orienteering terrain in the world, but it would make a good beginners' venue, and a good place for a summertime game of ultimate and a barbeque.

0:30 - 30 push-ups
1:45 - 15 curls (each arm, ~20 lbs.)
1:15 - 30 sit-ups
1:30 - held back raise
0:30 - 30 push-ups
1:20 - 12 curls (each arm, ~20 lbs.)
1:25 - 20 crunches
1:45 - slow back raises
2:00 - 15 shoulder presses (each arm, ~20 lbs.)