31 October 2010

training-ride

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
  Distance 54 miles Power  
Time
(total)
3:11 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food 1.5 large bottles each w/3 scoops Sustained Energy
Injuries right knee/IT band
Therapy  
Workout Type endurance with a couple of harder efforts
Weather low 50s, some wind, mostly sunny, dry
Course around Lake WA with scenic detours
Results  
Equipment Rain Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap

30 October 2010

MFG Cyclocross–King County CX

Today Thumbprint Racing was out helping MFG Cyclocross put on the King County CX event. What a blast.

I was at the registration desk all morning but then got a chance to be a crossing guard right at the start/finish so was able to get some pictures of racers as they rode by. We had quite a few folks entered but since I had to leave around noon I did not get a chance to see them all.

Congratulations to all that entered!
CIMG6726
Justin starting.
2 laps to go for the Cat 4 Masters Men 35+.

29 October 2010

training-core | commute

Hours
Sleeping
  Body
Weight
7:30 AM - 179 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:30 AM Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band still not so good
Therapy foam roller – 10x each leg
massage
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
leg extensions/lifts 60?
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

28 October 2010

training-ride | Seattle Multisport

Hours
Sleeping
6 Body
Weight
7:15 AM - 181 Body
Fat
7
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance 20 miles Power set threshold at 310
Time
(total)
1:30 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 4:15 Am – cereal, banana
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Sustained Energy
Injuries  
Therapy  
Workout Type AM fun ride
PM 2x20
Weather 50, mostly dry sky, damp ground, clam, mostly cloudy
Course  
Results  
Equipment Rain Bike
Clothing  

27 October 2010

training- stairs

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance 12 flights Power  
Time
(total)
48 min Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band still a bit sore
Therapy  
Workout Type strength
Weather upper 40s, dry, calm partly cloudy
Course Howe Street stairs
Results  
Equipment  
Clothing shorts, long sleeve active t, short sleeve active t, cap

25 October 2010

training-core

Hours
Sleeping
  Body
Weight
7:00 AM - 178 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:30 AM Distance   Power  
Time
(total)
  Time
(moving)
cardio – 30 min Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:45 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries right knee made itself known about half way into cardio but it never was a sharp pain
Therapy foam roller – 10 x each leg
Workout Type  
Weather endurance type effort
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
hip abductor 3x30 – 100 lb
cardio – elliptical trainer, 14 incline, 14 resistance, 140-150 rpm, heart rate 140-150
Results  
Equipment  
Clothing  

24 October 2010

Best Coast "When I'm With You"

In a country as young as ours there aren't many things that we can legitimately claim we invented instead of just borrowed or stole or simply altered. Surf music is one of those things. I love it.

This song goes out to Shelley.

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23 October 2010

training-ride

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
9:30 AM Distance 49 miles Power  
Time
(total)
3:34 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM – cereal
Lunch  
Dinner 2:00 PM – 4 pieces pizza, beer, brownie
Workout Food 2 large bottles each w/3 scoops Sustained Energy
Injuries right knee still not cooperating but it felt reasonable today
Therapy 3 Ibuprofen
Workout Type endurance pace
Weather upper 40s, a few spots of light rain, partly sunny, mostly dry, calm
Course Leschi, Renton, May Valley, Newport, across Mercer Island, home
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, clear rain cape, OR gloves, cap

Hank Sanders is still mad

So mad that he called me right here in Seattle and urged me to vote for Ron Sparks (Governor) and Jim Folsom (Lieutenant Governor). What's funny isn't that I got a call from a senator – that is unfortunately all too common these days – but that Hank Sanders isn't representing Washington, he's from ALABAMA.

Here is the voicemail.

Doing a quick web search it seems that Mr. Folsom has been getting some flack from this robocall but to his credit he said all he would change in the script was to ditch the four letter words. Nice.

I'm starting to like Jim and just wish we had more positive ads like this back here in Washington.

22 October 2010

training-commute

Hours
Sleeping
5 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
  Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries - right knee still making itself known
- right hip is super sore and stiff
- scrapes on right forearm, left knee, right hip, left palm
Therapy massage
Workout Type  
Weather upper 40s in the AM, mid 50s in the PM, dry sky, wet roads, partly cloudy, light breeze
Course  
Results  
Equipment Town Bike
Clothing baggy MTB shorts, knee warmers, short sleeve active t, long sleeve active t, knit gloves, wind vest, cap

21 October 2010

training-ride

Hours
Sleeping
  Body
Weight
182 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance 28 miles Power  
Time
(total)
2 hours Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 4:45 AM – cereal
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Sustained Energy
Injuries Right knee felt okay, it was noticeable but did not prevent me from riding and did not 'hurt'. Of course I did fall down again scraping my right forearm and hip.
Therapy  
Workout Type  
Weather upper 40s, clear, dry, calm
Course Dawg, Leschi, down East Mercer Way, back the same way
Results  
Equipment Rain Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap, knit gloves

20 October 2010

training-stairs | walk | commute

Hours
Sleeping
6 Body
Weight
7:30 AM - 182 Body
Fat
9
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
stairs – 6:00 AM
walk – 12:00 PM
Distance stairs – 11 flights
walk – 3 miles
commute – 12 miles
Power  
Time
(total)
stairs – 55 min
walk – 50 min
Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 7:15 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries My right knee started hurting on my walk! Jesus this is getting old...
Therapy  
Workout Type  
Weather stairs - upper 40s, dry, calm
walk – low 60s, sunny, dry, calm
Course stairs - Howe Street
walk – marsh loop around Husky Stadium
Results  
Equipment Town Bike
Clothing stairs – shorts, long sleeve active t, short sleeve active t

choose carefully, please

As the mid-term election draws near I'd like to encourage everyone to get out and vote. Even if you disagree with my choices, voting your conscience – especially if you have done even a lick of research to back it up – is to be commended. Nothing worse than hearing people whine about the election results and then finding out they didn't vote...

Who does Martin endorse? Nine times out of 10 I vote for everyone and everything that The Stranger endorses. I like to pretend that I'm a fiscal conservative but really I'm all about social issues, social responsibility and and am willing to spend money to support those ideals.

When is more just too much? Or, "That's right, these are 180s..."

I ride 180 mm cranks. On just about every bike I own. The only exceptions are my track bike (175 mm) and my single-speed/fixed-gear road bike (175 mm). Even our two tandems have 180 mm cranks in front and lately I'm getting pretty self conscious about this fact.

First some history.

19 October 2010

Lucca goes skating

Doing what she likes since, oh, about forever.

Is this video beautiful or what...?! That's rhetorical of course. Lucca made this movie and now I can't hear these songs and not think of her skating. And I like that.

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18 October 2010

training-core | commute

Hours
Sleeping
7 Body
Weight
7:00 AM - 181 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:30 AM Distance commute – 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band, still feeling it going down stairs
Therapy foam roller – 10 times each leg
Workout Type  
Weather upper 40s to upper 50s, dry, mostly sunny, calm
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

17 October 2010

training–ab class | body pump

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
abs – 8:45 AM
body pump – 9:15 AM
Distance   Power  
Time
(total)
abs – 30 min
body pump – 60 min
Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather  
Course ab class – tons of crunches and oblique exercises
body pump – chest, squats, triceps, shoulders, biceps, lunges, crunches
Results  
Equipment  
Clothing  

16 October 2010

Bicycle Film Festival

For my first time ever I checked out the Bicycle Film Festival (BFF) last week and loved it. LOVED it.

ASIDE – I wonder if the BFF acronym was an accident?

training–walk

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
12:00 PM Distance 3 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries right knee
Therapy  
Workout Type  
Weather mid 50s, sunny, light wind, dry
Course Green Lake
Results  
Equipment older Brooks running shoes
Clothing shorts, active t, hoodie

15 October 2010

training–core

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
  Distance   Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries IT band felt pretty good, but I did not do anything to aggravate it...
Therapy foam roller – 10 times each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment  
Clothing  

14 October 2010

training–core | Seattle Multisport

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
core – 5:30 AM
trainer – 6:15 PM
Distance   Power not sure I have this figured out yet...
Time
(total)
trainer – 60 min Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course core – abs with Thom W
plank – 3 min
trainer - 2x20
Results official results
Equipment Rain Bike
Clothing  

13 October 2010

training–stairs | commute

Hours
Sleeping
7 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
stairs – 6:00 AM Distance stairs – 12 flights
commute – 10 miles
Power  
Time
(total)
stairs – 58 min Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right IT band is still pretty sensitive going down the stairs
Therapy  
Workout Type  
Weather upper 40s on the AM for stairs, mid 60s on the way home, dry, sunny, calm
Course Howe Street stairs
Results  
Equipment Town Bike
Clothing  

12 October 2010

training–core | commute

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
  Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right IT band is still sore but walking feels okay now and riding feels pretty good
Therapy foam roller, 10 times each leg
Workout Type  
Weather upper 40s in the AM, 60 in the PM, sunny, dry, calm
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

11 October 2010

training–core | cardio

Hours
Sleeping
7 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:30 AM Distance   Power  
Time
(total)
  Time
(moving)
cardio – 30 min Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
140+ rpm Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy foam roller, 10 times each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
cardio – elliptical trainer, 14 incline, 14 resistance
Results  
Equipment  
Clothing  

10 October 2010

Superprestige #1

Welcome to the first race in the Superprestige series.

Those rainbow stripes mean something...

What a freaking fast venue! What a day! What an amazing amount of fans! What a good time it would be to ride those whoop-de-dos on a mountain or BMX bike! What an incredibly long sand pit! What a grueling run up!

Cyclocross has got to be one of the most spectator-friendly outdoor sports in the world. Thanks cyclocrosschannel.

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house plans–first draft

Yes. Last Friday Shelley and I were able to meet with our architects and see the plans they had drawn up for us.

Normally they provide three different options to clients but because of a delay they had time to produce four options for us. Nice.

live professional cycling from SPORT

Pacific Standard Time (PST) which is winter in Seattle = GMT-8
Pacific Daylight Time (PDT) which is summer in Seattle = GMT-7

08 October 2010

training–core

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:30 AM Distance   Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy foam roller – 10 times each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
Results  
Equipment  
Clothing  

07 October 2010

training–core | Seattle Multisport

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:30 AM
trainer – 6:00 PM
Distance   Power TT #2 – 320?
Time
(total)
  Time
(moving)
TT #1 – 15:30 ish
TT #2 – 15:25 ish
Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type power test to establish threshold power for future workouts
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
Seattle Multisport
2x10 km TT with 10 min rest in between
Results  
Equipment Rain Bike
Clothing  

06 October 2010

smoothie

Pretty much anything that's smooth Martin loves to shove in his mouth.

I like soft desserts, pudding, ice cream, yogurt, whipped cream, parfaits, custard, eggnog, you get the picture. So it's no wonder that I like smoothies. And no, they are not just for breakfast. Any time I want to chug as many calories as will sustain a third world family for an entire week in a single sitting, I just pull out my blender and go to town.

training–stairs

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance 10 flights Power  
Time
(total)
1 hour Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries my right knee was NOT feeling good today
Therapy  
Workout Type  
Weather upper 40s, dry, calm, mostly overcast
Course Howe Street stairs
Results  
Equipment old Brooks road shoes
Clothing shorts, short sleeve active t, long sleeve active t

05 October 2010

training–ride | commute

Hours
Sleeping
5 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride – 6:00 AM Distance ride – 29 miles
commute – 15 miles
Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food ride - Builder's bar, water
Injuries right knee still acting up some
Therapy  
Workout Type fun ride
Weather upper 40s to mid 50s, dry, some fog/clouds, sunny at the end, calm
Course  
Results  
Equipment Single Speed Bike
Clothing knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cotton gloves, cap

04 October 2010

training–core

Hours
Sleeping
5 Body
Weight
181 lb Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:30 AM Distance   Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries IT band
Therapy foam roller, at least 10 times each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
Results  
Equipment  
Clothing  

02 October 2010

Leavenworth Half Marathon

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
9:00 AM Distance 13.1 miles Power  
Time
(total)
1:34:01 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
7:11 min/mile Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:00 AM - 1 package Pop Tarts (2 pastries), 6 oz fruit yogurt, water, PowerBar, fruit juice
Lunch  
Dinner  
Workout Food GU sports drink, water
Injuries  
Therapy  
Workout Type running race
Weather upper 50s at the start, mid 60s at the finish, sunny, dry, calm
Course Leavenworth Marathon – mostly rolling pavement with some flat dirt trail
Results

Men 45-49 – 2nd
official results

Equipment

newer Brooks road shoes
total miles - 30

Clothing shorts, sleeveless active t