Category Archives: fitness

Lift 4.23

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Time: before work
Where: gym
Workout: Romanian DL (bar) 15×1; (70) 10×2
Pushups, 10×3
Squats (20) 10×3
Pushups 10×3
Lat Pull-down (80) 10×3
Walking lunges (BW) 10×3
Standing lunges, front foot elev (15 ea) 10×3
Pushups elev 10×3
DB shoulder press (20ea) 10×3
Eagles (5) 20×2;30×2
Notes and observations: Trying to work in more lunges to help ease some knee pain. I won’t deny adding in some more arm/upper exercises due to my wardrobe choice of a black tank top.
Music: Foo Fighters, Wasting Light

Run 4.21

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Time: 8am
Where: 1-mi warm up on B-G, then to Green Lake via Ravenna, around GL and back via 65th
Workout: 9.11 miles, LSD. 1:30.57
Notes and observations: At the eighth mile is a nice lengthy hill. I had expected to have to stop and walk a couple blocks. Until some 20something girl showed up at the same intersection, dressed to display her assets, not for exercise. That annoyed me. I thought she was headed in the opposite direction, so imagine my surprise when I saw her gearing up to climb the same hill. She was on the other side of the street, and in her half shirt and short shorts, running with arms flailing and um endowments bouncing. She cooly trotted up the hill slightly faster than me, and at that moment I decided it was on. I remained steady and soon we were near even. I stayed slow and steady, determined to make it up the hill. I saw her take a left a few blocks into the climb and in the corner of my eye I saw her stop and start walking, hands on her hips. For all i know her house was at the corner of the block but it didnt stop me from thinking i won some small victory. I couldn’t help but smile, and I climbed the rest of the hill. Stick it, half-shirt girl!
Music: foo fighters, on shuffle. The Pretender flipped on with less than a mile to go which led to a strong finish.

Run 4.19

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Time: lunch
Where: bellevue dt park
Workout: 5 miles, including intervals of 1′ on 1’30” off x 9
Notes and observations: not much. I’m tired and cranky, thinking ahead to 9 miles tomorrow …
Music: my new ‘run, playlist which includes all of the usual suspects.

Lift 4.18

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Time: before work
Where: gym.
Workout:
Romanian DLs (55) 12×1 (65) 10×2
Kneeling lat pull downs (100) 12×1 (110) 10×2
DB lunges (15ea) 10eax3
Pushups10x3
Hamstring curls (60) 10×3
Lunge, fr leg elevated (BW) 30 ea
Plank 60 sec x2
Side plank 45x2ea side
Notes and observations: not much to say. Spring break = quiet gym, though familiar looking Asian guy was there, as was tough old lady (a spry octogenarian doing assisted pull ups. Go, girl!)
Music: Green Day, American Idiot

Run 4.14

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Time: 7:30AM

Where: 1.5 mile warm up on the Burke-Gilman, then from Bryant up to Green Lake, around Green Lake, back on 65th towards Wedgwood. Final destination, Grateful Bread Bakery.

Workout: 9 miles LSD

Notes & Observations. This was my birthday run, with an appointment to meet some friends at GB at 9am. I was about 7 minutes late (but also left 6 minutes early). It’s hard to run around NE Seattle without, um, running, into a bunch of hills. In fact, mile 9 is basically one big hill. I did end up walking a bit of it, maybe 2 or 3 short blocks. In all I felt good, with blisters finally starting to form in the latter third. A little rash on my arm (I wore both shorts AND a short-sleeve t-shirt). The run around Green Lake was great, haven’t done that in what seems like years, and bumped into a pal along the way. Today my right knee is a little achy but that’s what happens.

Music: Foo Fighters on shuffle.

Run 4.12

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Time: 4pm
Where: Burke Gilman, heading N(E)
Workout: 5 miles. Miles 1 & 5 were warm up / cool down. Miles 2-4 were intervals. 1′ on, 1’30 off x 10.
Notes and observations: none right now. Gearing up for my first 9 miler tomorrow.
Music: Beat the Bridge Playlist

Run 4.10

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Time: 2pm
Where: Burke Gilman trail Bryant to Matthews Beach and back, with a little side trip to a fancy neighborhood.
Workout: 6 miles
Notes and observations: got a little lost in my attempt to veer off the beaten path aka the B-G Trail. Fortunately I was able to weave myself back to … The B-G! Ha. Mile 4 included the uphill sidebar (whatever neighborhood I bumped into, it was niiiiice. I felt like I didn’t belong)
1:01.46
Mile 1: 10.07
2: 9.28
3: 8.31
4: 15.03
5: 9.33
6: 9.02
Music: beat the bridge playlist

Run 4.9

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Time: 7:45ish am

Where: Burke Gilman Trail, Sandpoint headed northeast

Workout: 4 Miles easy

Notes & Observations: So the official work out was “easy”, which I completely forgot about until I was about 3.75 miles into the run. Oops. I’ve been toying with the idea of running the Top Pot 5K in late April, which will be a good benchmark of how my speed has progressed over the past 4+ months. Perhaps in my subconscious I was testing myself today. It’s the first Monday run I’ve done in a while, and the first short(er) distance I’ve done (as part of a plan, not by accident). So I found myself doing a nice strong fourth mile when I remembered this was an easy day. Oh well. Better luck next time. Let’s hope today’s run cancels out the amazing hi-hat cupcake I had over the weekend, courtesy of Trophy.

Oh, by the way, I purchased a new running jacket this weekend, which likely assures us warmer weather from here on out, murphy’s law and all.

36.20

Mile 1: 8.55

2: 9.10

3: 9.26

4: 8.49

Music: My old ‘beat the bridge’ playlist.

run 4.7

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Time: 7:45 am

Where: Burke-Gilman Trail, Sandpoint to Wall of Death & back

Workout: 7 miles, LSD.

Nothing too different to report. Finally some dry weather again. Taking some days off of work and I’m looking forward to some time to run and workout. I can also scout out some new routes. As much as I love living close to the B-G, and to a specific mile-marker at that, it’s getting kind of old.

1:06.11

Mile 1: 9.33

2: 9.19

3: 9.25

4: 9.32

5: 9.34

6: 9.23

7: 9.27

Music: My iPod on shuffle.