Josiah Anderson's Running Blog

Good run this morning with my dad.  The weather was weird with a lot of smoke blocking out the sun a bit.  Thanks to that and some shade we stayed relatively cool.  We did the reverse of the Pinecrest loop and I found it to be slightly easier than the other direction.  The total time was an hour and 4 minutes high.  In the last mile we did 2 1 min pick ups to keep the legs remembering the turnover.  Finished with stretching and am about to do a rollout.

20 minute lap swim

35 minutes on the bike

34 min on the bike

Ran the extended orchard/trail loop with my dad and thomas today.  It was overcast with smoke again which made the temperature much cooler.  The total time was about 36 minutes.  I felt ok.  From the start, I had a sideache but thankfully it got better.  Finished with stretching and a rollout.

35 min on the bike

Good workout today.  Got to the track and ran three laps for warmup.  Extra warmup included some drills.  The workout was 8 by 400m at 5k pace beginning and in between each with a float 200m at 10k pace for a tempo rest in between.  The truth is I made the 200s all easy  but the short rest was still hard.  I am used to doing 8 by 400 with 400 m easy jog rest.  My fastest split was 76 which was my first 400 and the slowest was my third with a 92.  The rest were in between with high 80s.  I didn't feel very smooth but got some work in which I was happy about.  Finished with stretching and a rollout. Cooler weather today.

34 min on bike

Great run this morning by myself.  The weather was sunny and cool as I did the run from my house to the arboretum and back.  The total time was about 55 minutes.  Felt good, easy and smooth.

Got to run in beautiful and cool Seattle this morning with my dad and his highschool/college friend.  Ran from Greenlake to UW and back.  Great scenery and good conversation.  Ran for about an hour and a minute.  I felt ok.

Good short run today in Seattle.  Ten minutes out and ten minutes back.  One tough hill on the way back.  Felt ok and pushed the pace a little bit.

20 min bike to pool

20 min lap swim

20 min bike home

I had intended to do the following workout today but due to stomach issues and injury I just did the warmup some strides and a cooldown.

Warmup

10 strides

Core

Cooldown

Unfortunately pulled a groin muscle beginnning the core.  I had let myself get to cool and did a stride which I think did it.

Location track and road

Good workout in 100 degree weather tonight.  Warmup of about 3 laps on the track, did some strides and drills, and then began 5 sets of 2 by 500.  In between 500s was a 60 second rest and between the sets was a 3 minute rest.  It was tough but not super hard.  My 400s were all around 90 and I finished each in about 1:45-1:51.  Good up tempo work.  Finished with a mile cool down and stretching and am about to roll out.  Glad to have my dad and miles join me today.  Thanks to God my groin muscle felt fine today.  Just working it out.

Great run today with some good friends.  The above distance was completed in 45 minutes.  A good smattering of hills were taken on on the Polk loop.  It was difficult and I felt ok which was great.  Finished with some stretching and am about to roll out.

20 min lap swim

Great run today with some good friends again.  Ran the above distance in 51:46 and felt pretty good.  We were cruising at a solid pace and had good conversation. Finished with stretching and a rollout.

20 min bike to pool

one minute lap swim due to storm

20 min bike home

1st day xc practice.  Easy run.  Felt good.  Trail/Orchard loop.

50 min on bike

Warmup of about a mile today and then did a mile trial.  I ran 4:56.  It was tough but I felt pretty good, not smooth just able.  On the track.  Cooled down and stretched afterwards.

Easy run on a cool morning today with everett and my dad.  The temp was about 40 degrees which is a big change for us.  Did the Old moscow/pullman highway loop in about 50 min.  Felt pretty good.

Good run with the team today.  We did 5.5 miles in about 45 minutes today for our easy run on Mountain View Road and I felt ok.   We followed this with six strides and I also felt ok for these on the track.  Finished with stretching and a rollout.

First workout of cross country season.  Warmup and cooldown added up to over 3 miles and the hill workout itself was about one and a half miles.  We did the workout on the gravel hill behind coach's house.  It was tough and I had some trouble breathing due I beleive to the smoky air.  Thankfully God got me through and jackson kept me going pushing the workout strongly as he always does.  Finished with a little core and stretching.

Good run today.  Did the d street loop from the track  and added on to it to finish our 45 minutes.  Felt ok; the hills were tough.  My hip joints also felt weird before the run but I believe that they are just getting used to the faster pace.  We were around 7:30 pace which was awesome.  Finished with stretching. 

Another good hill workout today.  It was difficult but stayed within myself and got through it feeling pretty good.  Warmup and cooldown added up to about 3.2 miles and the workout was about 1.5 miles.  Great to run with Everett and Jackson who pushed me today.  Finished with stretching and a rollout.

Good run with team today.   45 min followed by strides on extended trail/orchard loop.  Felt ok.

Had a good run with my dad and jackson this morning.  53 min on the loop from my house to the arb and back.  Very smoky; felt ok.