walk | SRC track workout

Oh man, my first Seattle Running Club track workout in at least five months! Good times.

The workout called for 6-8 x 1000 m (400 m easy jog between efforts) and I managed to run six. I started out with Herbert Sitz who I used to be pretty evenly matched with last summer but that was not the case tonight, he left me behind each time and each time the gap got bigger and bigger. I not only started the first few intervals too fast and faded by the end of each effort, it also felt like I got progressively slower times for each effort even though I didn't use a watch.

On the upside I did manage six efforts! And my sartorius/hip didn't flare up which was huge as intervals is how I injured myself last year. It also felt good running to and from the track.

I'll be back and I'll get better. These workouts are awesome as I just don't run fast on my own. Not like this anyway.

In spite of going to the bathroom about 30 minuets before I left the house I had to piss like mad one mile from home. So I did something I have never done before... I found a hedge that was not illuminated by street lights or a motion activated porch light, faced the bushes and relieved myself. I was dying!

Sleep	7 (tried to sleep in and failed, not a restful night)
Waking HR	5:30 AM - 49
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day	6:15 PM
Workout Type	track
Weather
Course	6 x 1000 w/400 m jog between efforts
Results
Time
Distance
Pace	rough approximations... 6:10-6:12 6:10-6:15 6:20 6:25-6:30 6:30-6:40 6:35
Equipment	Brooks Glycerin 12
Clothing	The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Seattle Running Club,track workout

core | bike commute | SRC track workout

I was still a bit sleepy tired this morning but ended up having a good core workout.

Even better, I had really good track workout! Here (I think) are my keys to success.

• Get enough sleep. Duh.
• Jog to the tack slowly! Those first three blocks from our house are straight up...
• Start the workout at a reasonable speed. I'm still learning what that is and today I got it pretty much spot on. Previously I was perhaps starting too fast - easy to do when you are the slowest person at the workout!
• Don't let the workout get inside your head too much. It's going to be long so just take it one interval or set of intervals at a time.

The goal was 3 x 200 m followed by 3 x 400/800/400 m followed by 3 x 200 m.

Ran my first 200s in 43/42/41 and my last 200s in 42/41/38 and all my other intervals were pretty consistent. I think I am slowly getting the hang of this.

I should have brought some water, it was 80 degrees!

Sleep	7
Waking HR
Body Weight	6:15 AM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water
Injuries
Therapy
Time of Day	core - 5:30 AM track workout - 6:30 PM
Workout Type
Weather	80, sunny, dry
Course	on the ball leg lifts 2 x 60 twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 3 x 20 each leg fire hydrants 60 each side side leg lifts 60 each leg clam knee lifts 80 each leg roman chair knee lifts 50 push-ups 20/14/10 wobble disk 2 min each leg track 200 m on, 200 m off 200 m on, 200 m off 200 m on, 200 m off 400 m on, 400 m off 800 m on, 400 m off 400 m on, 400 m off 400 m on, 400 m off 800 m on, 400 m off 400 m on, 400 m off 400 m on, 400 m off 800 m on, 400 m off 400 m on, 400 m off 200 m on, 200 m off 200 m on, 200 m off 200 m on
Results
Time	core - 45 min
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Glycerin 11, Garmin Fenix
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III

Technorati Tags: Seattle Running Club,track workout

core | bike commute | SRC track workout

Just another banner day!

Got to the gym for core, rode my bike to work and then joined the Seattle Running Club crew at the Garfield High School track for yet another freaking awesome session.

It was awesome not because I did well or went fast but because I almost turned around half way there and didn't. Instead I had a great workout! Thanks to Shelley this time for the motivation.

Just like on Tuesday, today I was attaching WAY too much significance to this workout and I need to lighten up. After the third interval I was very motivated to finish this.

Here are some highlights from the track workout.

• I saw Uli Steidl on my ride to work. He was running. We were practically going the same speed. After running to and from work he drilled it at the track. Damn.
• I finished! This is only the second Wednesday night workout that I have been able to finish and it feels pretty good.
• For the second time I was not last. Obviously I am improving.

Sleep	7
Waking HR
Body Weight	6:30 AM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:45 AM track workout - 6:10 PM
Workout Type
Weather	run - mid 60s, sunny, dry, light breeze
Course	on the ball leg lifts 2 x 60 twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 3 x 20 each leg fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/14/10 wobble disk 2 min each leg track: ladder 2000 m on, 400 m off 1600 m on, 400 m off 1200 m on, 400 m off 1000 m on, 400 m off 800 m on, 400 m off 600 m on, 400 m off 400 m on, 400 m off 200 m on, 200 m off 200 m on
Results
Time	core - 45 min
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Glycerin 11, Garmin Fenix
Clothing	run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt (but I only wore it on the way home)

Technorati Tags: Seattle Running Club,track workout,Garfield High School

core | walk home from bus stop | SRC track workout

Got into the gym this morning and had a pretty good core workout even though it was a chore getting started.

After work I headed up to Garfield High School for another session at the track with the Seattle Running Club. Let me tell you, these are not easy. I sure hope they help.

The goal at the track was 16 x 400 m with 200 m of easy running (that means faster than a jog) between efforts. I managed 14 x 400 but only my first eight were quality and then the speed dropped off. Plus I had to jog really slow just to recover. Here's to improving!

As you can see, not only did my speed drop off after eight intervals, I also had to walk a little just to recover after 12. Oops... That little bit of running after my 12th interval is just some cooling down.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water
Injuries
Therapy
Time of Day	core - 5:30 AM run - 6:10 PM
Workout Type	run - intervals
Weather	run - low 50s, light rain, light wind
Course	on the ball leg lifts 2 x 30 each leg twisters 50 each side - 15 lb. leg extensions 110 back extensions 3 x 40 hip raisers 3 x 12 each leg fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side roman chair knee lifts 40 push-ups 20/16/12 wobble disk 2 min each leg
Results
Time	run 1:36 1:36 1:36 1:38 1:38 1:39 Then the guy who had the watch that I was running with dropped me.
Distance
Pace
Equipment	Brooks Glycerin 11, Garmin Fenix
Clothing	Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Adidas undershirt, long sleeve Patagonia Capilene shirt, Patagonia Nine Trails Jacket, Patagonia Capilene 4 Expedition Weight Beanie

Technorati Tags: Seattle Running Club,track workout,Garfield High School

core | bike commute | SRC track workout

Got to the gym in the AM, rode my bike to and from work and then jogged up to the Garfield High School track for the weekly Seattle Running Club workout.

Yikes.

These track workouts are tough.

The goal was 8-10 x 800 m with 400 m easy jog between efforts. I lasted eight. Still, this workout - my 3rd track workout - felt better than the previous two.

Including the two women that showed up I am still the slowest person at these workouts! Yes. Trisha Steidl was clocking steady at 2:50-2:52. I think my pace was pretty consistent? My last four efforts were all in the 3:10-3:12 range.

Man, it is hard for me to get my ass in gear after work. I really prefer working out in the morning.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:30 AM track - 6:30 PM
Workout Type	track - 800 m intervals
Weather	upper 50s, sunny, dry
Course	on the ball leg lifts 2 x 30 each leg twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 60 each side side leg lifts 60 each leg clam knee lifts 80 each leg roman chair knee lifts 40 push-ups 16/14/10 wobble disk 2 min each leg
Results
Time	core - 45 min track - 3:10-3:12
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 track - Brooks Glycerin 11, Garmin Edge 500
Clothing	track - Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: track workout,Seattle Running Club,Garfield High School

core | bike commute | lunch walk | SRC track workout

Another full day, no doubt I will collapse tomorrow.

Went to the gym in the AM, rode to work, went for a walk at lunch and then joined the Seattle Running Club weekly track workout at the Garfield High School track.

Man, these workouts are killing me. I sure hope I reap some benefit down the road. And I guess it can only get better as I am sucking all kinds of wind currently. It sure is impressive to watch all these super fast runners... the goal today was 4 or 5 x 1 mile. I managed three miles and then blew/caved on the 4th so pulled the plug. Some of these guys were clocking low 5s and the second group was doing something around 5:45. Nice. Guys like Uli Steidl were leading the way and in spite of saying she was super tired Trisha Steidl was dropping me handily. There was a third group doing low 6s and then there was me.

The weather was beautiful again, it's so great to be outside! On days like this, running to and from the track does not suck.

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:30 AM walk - 12:00 PM run - 6:00 PM
Workout Type	run - intervals
Weather	run - mid 50s, dry, partly cloudy, light breeze
Course	on the ball leg lifts 2 x 30 each leg twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 60 each leg side leg lifts 60 each leg clam knee lifts 80 each leg roman chair knee lifts 40 push-ups 14/14/12 wobble disk 2 min each leg track - 4 x 1 mile
Results
Time	core - 45 min
Distance
Pace	track 6:40 6:25 6:30 7:01
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Glycerin 11, Garmin Edge 500
Clothing	run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Seattle Running Club,track workout

core | SRC track workout

Went to the gym this morning and in spite of it requiring a monumental effort to get started, once I did I had a super core workout. What a moral boost!

After work I jogged up the Garfield High School track to meet a bunch of Seattle Running Club people for a track workout. My first one in years!

On the agenda were 5-6 x 1200 m efforts. Ouch. But I did it. No idea what my times were but I DO know that I was the slowest person out there. By a large margin. I guess that makes it easy to improve.

I discovered that a teammate of mine lives very close to me and he also ran to the track. We ran home together. Nice

You can see from my GPS file that my pace was a little slower than 6:00/mile for each effort.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water run - bottle w/1 scoop HEED
Injuries
Therapy
Time of Day	gym - 5:30 AM run - 6:10 PM
Workout Type
Weather	run - mid 40s, cloudy, some drips but no rain
Course	2 mile warm up 6 x 1200 w/one lap jogging easy in between 2 mile cool down
Results
Time
Distance
Pace	these are best guesses/really rough times 4:21 5:03 5:11 5:18 5:13 5:18
Equipment	run - Brooks Glycerin 11, Garmin Edge 500
Clothing	run - Fitsok CF2, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Classic Long Sleeve Baselayer, Brooks short sleeve EZ T III, Patagonia Houdini Jacket, Brooks Pulse Lite Glove II

Technorati Tags: Garfield High School,Garfield Track,track workout,1200m,Seattle Running Club