I am Auggie’s Dad

oooppss! that’s twice in two days

Thats twice now in 2 days that I’ve gone farther than I was “supposed” to. Todays plan called for 3 at 5K pace. Well, I guess I did 3.81 at 5K pace. I’ll take that pace for a 5K anyday!

I really should be running the routes that I know are the mileage I’m supposed to be running. Well, actually, I knew the mileage of this run as well because we’ve done it several times. But it is such a beautiful day that I just couldn’t help myself.

From the Y to the chicken coop and back via the trail.

Looking forward to tomorrow’s Rest Day! I think I’ll swim!

Workout:

• Type: Run
• Date: 04/30/2009
• Time: 13:33:47
• Total Time: 00:38:19.00
• Calories: 675
• Distance: 3.81 miles
• Average Pace: 10:03.02/mile

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AMT 10 X 400

Decided to give my knee and hip a little break today and did the 10 X 400 at 5K pace on the AMT instead of outside or on the dreadmill. So, did 400 then slowed to a gentle pace for 1 minute. The 400 was more like a “perceived level of effort” for a 5K pace.

Felt good and did some nice stretching afterwards. I realize that I should be stretching more. It does a body good.

Feel great now. Had yummy lunch, and an iced coffee and life’s good!

Workout:

• Type: Run
• Date: 04/29/2009
• Time: 11:28:16
• Total Time: 00:37:00.00
• Calories: 575
• Distance: 3.4 miles
• Average Pace: 10:53.36/mile

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I was WAY overdressed for this occasion

When I went into the locker room to change, I told myself not to put on the long sleeve shirt. That it wasn’t needed as it wasn’t that cold outside. But, once I got into the locker room, I was a little chilled, so, my brain said, “put it on”. As soon as I left I knew it was the wrong thing. Oh well.

Went from the Y to downtown Bothell, picked up the trail and went right, up to Blythe park, and then back to the chicken coop, and then back via UWB. I really like this loop. Some good little grinder hills, and some good flats with nice scenic turns. I don’t like to run out and backs in straight lines.

I’m really glad I hammered through my little itty bitty crappy me and stuffed him aside today. Today was a day I wasn’t gonna let him bother me.

Workout:

• Type: Run
• Date: 04/28/2009
• Time: 13:19:47
• Total Time: 00:55:13.00
• Calories: 831
• Distance: 5.4 miles
• Average Pace: 10:13.29/mile

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uf-DA!

I didn’t like this one too much.

Workout:

• Type: Run
• Date: 04/26/2009
• Time: 08:53:36
• Total Time: 1:25:00.00
• Calories: 1002
• Distance: 8 miles
• Average Pace: 10:37.17/mile

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Practice ride

One of my dear friends asked me if I’d ride with her from her house to her office as a “practice ride”, (she wants to ride to work more frequently).  Just a ride to find out how long it would take her to get there and to show her the way to go.  It’s a pretty straight ride, but there’s some tricks.  A turn here and there.  A hill here and there and ok one more hill.

So, who am I to pass up an opportunity for a good ride.

I was honored to be her “wing man” for this ride.   I think it meant more to me than it did to her. 

I’ll tell you the entire story, someday.

Workout:

• Type: Cycle
• Date: 04/25/2009
• Time: 22:09:07
• Total Time: 1:55:00.00
• Calories: 1205
• Distance: 26 miles
• Average Speed: 13.57 mph
• Max Speed: 26 mph

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Friday morning Coffee

always tastes better with friends.  It’s been awhile since I’ve had the opportunity to swim with M&S and today was my lucky day!

Kicked the masters guys out of one lane and the 3 of us shared a lane for about 15 minutes, and by then we all had a lane to ourselves, (for a little while).  By the time we finished up, the pool was getting crowded again.

Time for a new swim cap though!

Workout:

• Type: Swim
• Date: 04/24/2009
• Time: 07:00:05
• Total Time: 00:30:00.00
• Calories: 314
• Distance: 1,900 yd
• Average Pace: 1:34.7/100yd

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Morning AMT Run

Decided to stay dry this morning and run on the AMT. Yup, it’s raining in Seattle again! Surprised? I’m not.

Workout:

• Type: Run
• Date: 04/22/2009
• Time: 07:15:14
• Total Time: 00:33:00.00
• Calories: 500
• Distance: 3 miles
• Average Pace: 11:00.55/mile

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It’s a flip flop kinda day!

After my ride I kept my flip flops on instead of putting my “work” shoes on. The sun is shinning and its a beautiful spring day in Seattle!

Rode from the Y to the church turn off and then back to the Y for a shower. And now back in the office. Oh do I wish I was still out there.

I think I need to go home and give my ride a good bath though.

Workout:

• Type: Cycle
• Date: 04/20/2009
• Time: 11:48:41
• Total Time: 00:54:00.00
• Calories: 848
• Distance: 15.5 miles
• Average Speed: 17.22 mph
• Max Speed: 23.2 mph

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Monday morning swim

got up early and headed to the pool. Nothing too fancy to report. Weather is supposed to be awesome today so my bike is waiting for me in my truck for a lunchtime ride!

Workout:

• Type: Swim
• Date: 04/20/2009
• Time: 07:17:30
• Total Time: 00:31:06.00
• Calories: 326
• Distance: 1,900 yd
• Average Pace: 1:38.34/100yd

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9 cut short, but not as short as I thought!

Turns out I need to recalibrate my Nike+ thingy! 

My legs were feeling the burn so I decided to not extend my route to make it the 9 miles and decided 8 would have to do for today.  So, when I got back onto the trail at the 9 1/2 mile marker I took a peak at my Nike+ and it said 6 miles complete.  Looked at it again at the 8 1/2 mile marker and it didn’t say 7 miles and by the time I reached the 7 1/2 mile marker it should have read 8 miles complete but it read 7.85 miles complete, it seems as though I’ve been running farther, (and faster) on all of my runs recently! :-)  (hey!  I’m not as slow as I thought I was!).

Started from Wilmot Gateway park this cool crisp morning, (in shorts and a t-shirt for the first time this year), then headed to the UWB turn, took that over to the Y and did my standard 3 mile, (or what I thought was a 3 mile) loop, then headed back along the road to downtown Bothell.  Passed all of the folks eating their breakfasts and the smells of the bakery….mmmmhmmmmm.   Then picked up the trail by the bike shop.  This is where I decided it was time to just head back to the park.

By the time I had gotten back on the trail it seems as though all the bikers had decided to wake up and go for a ride.  It was quite busy.

So, that’s my run for today!  Glad it’s over and I can enjoy the sun.  Time for some yard work!  (Oh, and coffee too!).

Workout:

• Type: Run
• Date: 04/19/2009
• Time: 08:52:07
• Total Time: 1:32:00.00
• Calories: 1084
• Distance: 8.6 miles
• Average Pace: 10:41.71/mile

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