Mother’s Day run 5.12 #soundcrossfit

Time: 7:40 am
Where: Burke Gilman Trail
Workout: 5 miles steady state. Right now my goal is to keep a 9:50ish-min mile

  • 1: 9.06
  • 2: 9.41
  • 3: 10.00
  • 4: 9:54
  • 5: 9.40
  • Time – 48.23

Mile 4 included a :20 traffic light stop which puts all but one mile in a very good place. Trying to recall what happened in mile 3 that caused the slowdown. Nothing comes to mind other I had to refocus for the last part. Overall I felt good, and at the end of 5 miles, felt like i could have easily continued on for another mile. Next week I’ll fit in one 6-mile run and should be good to go for Memorial Day.
Music: Foo Fighters. Kicking off the morning with ‘Walk’ was a great move. Thanks, shuffle mode.

Run 5.7 + Mobility #soundcrossfit

Time: 5:45AM
Where: Bryant and Wedgwood
Workout: 3.5 miles steady state around the ‘hood.
Mobility: Foam roller targeting my lower back and IT band.
Notes: 34:02 including one traffic light. My BolderBoulder training is lacking but as long as I get a couple of 6-milers in before the end of the month I should be ok. The route I took is uphillish then flat then downhillish. Excellent running temperature today.
Music: Foo Fighters

SoundCrossfit May Challenge Day 2 – check!

run 10.8

Oops, almost forgot. The Crossfit peeps are doing some benchmarking this week, which I’m missing out on since I’m not officially a member yet. But got me thinking about it. They are doing timed miles and a timed 2K. Now. A 2K? Just thinking about it gives me heart palpitations. All of the mental (not to mention physical) anguish I used to go through to do a 2K in hopes of making a boat just stressed me out so much. It was too much, all I could think about.

A timed mile, on the other hand. Why not? I don’t have any idea how to plan for it, I just go out an run. And so on Monday morning before work, I warmed up by running from Lincoln Square over to Downtown Bellevue Park and jogged one lap around. The signs claim that 2 laps = 1 mile. I’m not so sure about it, in fact I checked on MapMyRun and I think it’s more like .9 miles. Anyway, I timed myself doing 2 laps and recorded a time of around 6:36. Since I’m pretty sure I cannot run a 6:36 mile, I suspect it is .9. At the 5K last week I ran the last .1 mile of the 3.1 race in 43 seconds. So if I add 43 seconds to my 2 lap time I get 7:19. I think that is probably closer to my actual timed one-mile time.

So. If I had to choose one over the other (timed mile vs timed 2K) I’d have to say I would pick the one where I am finished faster, and not suffering from burning lungs. I would choose the one that does not raise my blood pressure just thinking about it. I would choose the one that doesn’t make me exhausted for the rest of the day and requiring a nap soon after. I would choose time timed mile, for sure.

Ask me again in a few months, after I’ve spent some crossfit time on the erg.

Running around London

I make it a habit to not take pictures while I’m out running. I think I’ve mentioned this before. I miss a lot of good photo ops, for sure, but I’ve got other things to think about, like staying upright. But, of course, you have to make exceptions when your running route includes landmarks such as Buckingham Palace, Big Ben, Trafalgar Square etc etc.

While in London I did 4 routes, all starting from my hotel in Victoria (just a couple blocks from Victoria Station):

Sunday, 4PM: Buckingham Palace to Green Park to Hyde Park, out and back

Wednesday, 6AM: Down Vauxhall Bridge Road, across Vauxhall Bridge and along South Bank until Millenium Bridge/Tate, then back again. My goal had been to reach London Bridge but at the 30-min mark I had to turn back as to not be late for work.

Friday, 6:30AM: Down Vauxhall Bridge Road, along the northside of the river, past Parliament/Big Ben, up Parliament Street towards Trafalgar Square, down The Mall towards Buckingham and back home.

Saturday, 6:30AMish: Headed East towards Knightsbridge, Hyde Park (northside), Kensington Gardens, Marble Arch, through Green Park, Buckingham Palace and back home.

Home, meaning the hotel. From day 1, Buckingham Palace became my main orienting landmark. No matter what walk or run I was on, I would reach it, sometimes not meaning to, and was able to easily maneuver myself home. Not an easy feat for this directions-challenged chica. Due to time, I tried to stay under 60 minutes for all of these. I was running at such an easy pace, and stopping frequently enough due to picture taking or map taking, that I could have gone on for much longer. A nice way to see the city, especially in the early morning hours, as you don’t have the big crowds to deal with. On the other hand, you can’t actually visit the National Gallery. You can only take a picture of the building.

Run 1: Buckingham Palace, my first destination

Run 1: I think this is the entrance to Green Park. Lots of big arches. I should have journaled this earlier when I could remember

Run 1: Hyde Park Corner. Through Hyde Park. This was a beautiful, hot sunny Sunday. Nearly the end of the Paralympics. I ran into large crowds and a concert on the Green. It was an amazing day to be in such a huge city.

Run 2: This is where my phone failed me, slightly. Took this from South Bank, used the zoom.

Remnants of a big summer in London. Glad I missed the madness. I did receive the benefits, like a cleaner city, volunteers in the Underground stations; cheaper sales at souvenir shops.

Run 2: Turnaround spot, Millennium Bridge, right close to Blackfriars. I wanted to run further, had the energy to, but not the time (I was there for work, after all)

Run 2: View from what I thought was Vauxhall, but was sadly mistaken when after I crossed it nothing looked familiar and I realized I had one more bridge to go. I guess I was more tired than I thought. But I did chance upon Tate Gallery this way. This is actually a Lambreth Bridge view, by the way.

Run 2: One thing I noticed running early AM … lots of people do it, many wearing backpacks, presumably running to work where they will shower and start the day. Also, these huge peletons of bike riders with their own lane, cruising down the main streets. London is where it’s at.

This post is getting huge.

More to come for my last 2 runs.

race! 6.23

Time: 7:30am
Where: Seattle
Workout: 13.1 Miles, my friends!
Notes and observations: I will probably write something longer about this later on, but if I don’t … this race was really great. I had a great training plan and felt really good when I finished Some memorable sights:

  • Watching two blind runners and their guides
  • Cheering on the marathon leader as he smoked us around mile 10
  • The number of weirdos texting and taking pics of themselves while running. I was like, really? put the friggin phone down!
  • Just the amount of people. like 22,000 of them. just wow.
  • The Mariners employees who held huge pictures of Ichiro & Felix outside of Safeco Field
  • While on the viaduct, I saw a ferris wheel on one of the piers. When did Seattle get a Ferris Wheel?

In all, a really great run and a nice course. A few unexpected hills (specifically one that popped up as you turned a corner in mile 5. But I never stopped. Such a difference over the last time I did the half-marathon 8 years ago.

My stats:

  • Overall: 3798 out of 14089
  • Division: 333 out of 1618
  • Gender: 1728 out of 9470
  • 5K:
  • 10 Km – 59:20
  • 10 Mi – 1:35:38
  • Pace – 9:35
  • Chip Time – 02:05:36
  • Clock Time – 02:38:14

Do you see that 9:35. I surpassed my goal of a 10:00 and even beat my reforecasted goal of 9:40. Sweet.

So. Now what’s coming up next? A bit of a breather from the running (though I plan to continue running, not as much as I had been while training for this.). I’m thinking of paying attention to my neglected bike for a few months while the weather is nice. I need to focus a bit more on the strength training, which sadly was dropped as my mileage increased. That is all.

Music: In addition to the plethora of local garage bands playing the route, Foo Fighters, of course. Somehow all of my favorite songs were shuffled to the first few miles of the race. It was nice to have that in my back pocket, figuratively and literally.

Run 6.21

Time: before work
Where: DT Bellevue Park.
Workout: 3.5 miles, 1′ on, 1’30” off x 8. Last run before race day!
Notes and observations: great weather! I wish Saturdays forecast could be as pleasant. Still feeling good. Trying to avoid the crud that’s been going around the office.
Music: the killers, hot fuss, for old times sake.

Run 6.19

Time: before work
Where: Bellevue
Workout: 3.5 miles, rolling hills
Notes and observations: I can see the light at the end of the tunnel. No blisters. No weird aches and pains. No huge struggles uphill. And I’ve most definitely just jinxed myself. One more run to go before race day. I’m contemplating what my next fitness goal will be. Cross fit, maybe. Not training for a marathon, that’s for sure.
Music: Fun.

Run 6.17

Time: 7:30a
Where: Burke-Gilman trail headed towards Wallingford & back
Workout: 8 miles LSD
Notes and observations: I like this thing they call tapering. A nice run, maintaining a decent pace for most of it. I learned that the Gu station on the course is at 7.8 miles so this was a good test to see how I felt at the eight-mile mark. I had been going off the after 50 minutes of activity benchmark, but I felt pretty good. Forecast calling for 60s.
Mile 1: 9.14
2: 10.01
3: 9.24
4: 9.30
5: 9.45
6: 9.32
7: 9.14
8: 9.14
Music: my “gym” playlist. Lots of randome stuff but I recall hearing a lot of Abba.

Run 6.15

Time: Before work
Where: around Bellevue
Workout: 4.5miles
Notes and observations: good hills, good weather, a nice break from a somewhat stressful work week. 45:36.11. Funny, sometime ago I had high hopes of doing a 9:30 pace or better but latly I’m eking through at 10 and I’m ok with that.
Music: Fun.