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.

Run 4.5

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Time: lunch, noonish
Where: Bellevue DT park
Workout: five-ish miles.
One mile+ warm up. Then 1′ on, 1:30 off x 9 (total of 6 loops around the park), then .75 mi cool down run back to work.
Notes and observations: This interval routine is kind of nice. Those runners going counter-clockwise, you who go down the stairs instead of up … Wusses! Then again, I can also feel myself fading a bit. My lust for fit life not so lustful these days. I’m hoping my week off from work can shake that up a bit.
Music: my 1,000 song playlist, in what might have been sorted by most played. Nice.

Run 4.3

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Time: lunch
Where: around Bellevue, just north of downtown
Workout: 5 miles, the goal was to increase tempo but …
Notes and observations: I was freezing. It was raining and I was not dressed appropriately. Spent the second half just trying to not freeze. Tempo didn’t happen, though the route was nice and hilly. Last half was more traffic lights than I like.
Music: My entire iPod on shuffle.