Treadmill run + weights
Nothing too exciting to write about….just logging the run & weights today. Planning to get a long run in on Saturday (12 miles?). Hopefully the weather will cooperate! 
Logbook Activity
- Type: Run
- Date: 01/31/2008
- Time: 19:05:07
- Total Time: 00:33:30.00
- Distance: 4 miles
- Average Pace: 8:22.79/mile
Filed under: Run
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Trainer ride & treadmill run
Logbook Activity
- Type: Cycle
- Date: 01/30/2008
- Time: 13:00:00
- Total Time: 00:35:00.00
- Distance: 10 miles
- Average Speed: 17.14 mph
Filed under: Cycle
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Brick, run
Logbook Activity
- Type: Run
- Date: 01/30/2008
- Time: 12:00:00
- Total Time: 00:25:00.00
- Distance: 2.7 miles
- Average Pace: 9:15.56/mile
Filed under: Run
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Intervals
Ok, so I tried running some intervals - Yazzo 800’s - for the first time to mix things up a little. There’s snow on the ground here so I thought it’d make treadmill running a bit less boring.
I did a 3/4 mile warm-up followed by 7 x 800m at 7:20 min/mile pace (3:40 each which is supposed to translate to 3 hr 40 min marathon time). I took a 3 min rest between each one in which I jogged at about 10-11 min/mile pace to get my heartrate back down.
Ended with 1/2 mile cool down. This workout felt really good. I definitely felt like I could have done more, but didn’t want to push it because of my foot. I’ll work up to doing 10 of these over the next month. I don’t have any full marathons planned until maybe late summer or early fall, but for now I figure these are great training for the 2 half marathons I have coming up plus the Ironman 70.3.
0.75 mi warmup
7 x 800m at 7:20 min/mi pace w/ 3 min recovery jog between sets.
0.5 mi cool down
Logbook Activity
- Type: Run
- Date: 01/28/2008
- Time: 16:05:13
- Total Time: 1:00:00.00
- Distance: 7 miles
- Average Pace: 8:34.29/mile
Filed under: Run
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Cycle - 1 hours - 1/27/2008
Logbook Activity
- Type: Cycle
- Date: 01/27/2008
- Time: 18:11:56
- Total Time: 1:00:00.00
- Distance: 15.7 miles
- Average Speed: 15.7 mph
Filed under: Cycle
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Brick - short run
Did a short & easy run after my bike ride today. Also tested out the new shoes! So far so good.
Logbook Activity
- Type: Run
- Date: 01/27/2008
- Time: 18:07:13
- Total Time: 00:30:00.00
- Distance: 3.2 miles
- Average Pace: 9:22.5/mile
Filed under: Run, Cycle
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Long run at Greenlake
Since today is supposed to be the last sunny day for a while and we’re going to be in a streak of rain and possibly snow I decided to switch my schedule and do my long run today instead of Saturday. I did my long route to Greenlake, then around the lake twice and back home, totaling exactly 10 miles. I felt surprisingly good considering I haven’t done a long run in quite a while. I looked at the calendar and am registered for the Mercer Island Half Marathon on March 9th (just as a training run) and figured I better start to get in some long runs to prep for that.
It was also a good test today to see how my foot would hold up. I’m not exactly certain if I have a touch of plantar fasciitis or peroneal tendonitis or both. I actually think it’s a bit of both in my right foot. But it held up ok….I noticed it, but not bad. I iced it as soon as I got home and I’m sure it’ll be a little sore later tonight and tomorrow, but at least it doesn’t seem to be getting any worse (fingers crossed).
Logbook Activity
- Type: Run
- Date: 01/25/2008
- Time: 18:42:32
- Total Time: 1:34:00.00
- Calories: 1384
- Distance: 10 miles
- Average Pace: 9:24.26/mile
Filed under: Run
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Brick Workout & Spirit of the Marathon
Decided to get in a brick workout today but waited too long (was too busy) and it was dark by the time I could workout. So my brick was done on the trainer and treadmill. I put my tri-bike (Cervelo Dual) on the trainer cause it’s been sitting all lonely in the corner of my basement for the last 4 months as I’ve been riding my road bike (Trek 2200). It felt good to be on the Cervelo….I really like that bike and the aero position is actually really comfortable now since I figured out my saddle situation.
It was a good workout and I didn’t want to stop, but I had tickets to go see “The Spirit of the Marathon” movie downtown so had to run. It was a good movie and this 1-time special showing sold out a month ago. I heard they are doing an encore on Feb. 21st for anyone who missed it this time. http://marathonmovie.com/ If you are a runner you will enjoy it!
Logbook Activity
- Type: Cycle
- Date: 01/24/2008
- Time: 18:00:00
- Total Time: 00:35:00.00
- Average Heart rate: 151
- Distance: 10 miles
- Average Speed: 17.14 mph
Filed under: Cycle
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Brick pt. 2 - Treadmill Run
Logbook Activity
- Type: Run
- Date: 01/24/2008
- Time: 17:00:00
- Total Time: 00:33:00.00
- Average Heart rate: 160
- Distance: 3.5 miles
- Average Pace: 9:26.04/mile
Filed under: Run
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Swim - 0.5 hours - 1/24/2008
Logbook Activity
- Type: Swim
- Date: 01/23/2008
- Time: 15:03:58
- Total Time: 00:30:00.00
- Distance: 1000 yd
- Average Pace: 2:59.43/100yd
Filed under: Swim
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