19 April 2011

training-core | commute

Sleep 5
Waking HR  
Body Weight 7:00 AM - 180
Body Fat 9
Breakfast 6:45 AM – cereal
8:30 AM – tea, 8 figs
9:45 AM – almonds
10:30 AM – chocolate
Lunch 2:00 PM – pasta, greens, 2 pieces Fitness Bread w/fake meat and cheese, Stonewall's Jerquee, yogurt, tea, 2 carrots w/peanut butter
Dinner  
Workout Food water
Injuries  
Therapy stretching, 25 min sauna
Time of Day gym – 5:30 AM
IMA – 12:00 PM
race – 7:00 PM
Workout Type active recovery
Weather 50, dry, sunny
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Distance 15 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

Argh... not much sleep last night. Why does that happen? Probably a million reasons. I woke up at 3 and that was all she wrote. :(

Core was okay except my obliques felt sore like I had really worked them recently and I know that isn't true...

Today I accompanied Andy G to the IMA. He jumped into a spin class and I stretched for 20 minutes and then hit the sauna. YES. Man, did that feel good. Of course I was totally dehydrated when I exited but that's easy to fix.

About one hour before it was time to head out and drive down to Pacific Raceways I started having doubts. No one else on my team was going so that meant no HOV lane, no help with the cost of gas and no one to work for/with and the course was the flats. My least favorite. I made my decision literally walking up the stairs to grab my bike; I was not going to race today. Instead I took a longer route home and judging by how tired I was I made the right choice. Man, I was really crawling.

I opted to ride home along the Seattle waterfront through Myrtle Edwards Park and as I'm cruising along this guy on a yellow Schwinn Varsity complete with stamped dropouts, streamers on the grips, jeans and boots passes me and has the audacity to say, "Good going!"

Game on.

I'm usually not a passive-aggressive commuter and I got over needing to not let anyone pass me on the Burke Gilman Trail ages ago but this flipped some internal switch and I sped up.

This guy was really flying! And I was on a single speed with platform pedals. But my competitive nature won out and I reeled him in after a few corners. When you have to coast around the turns you know you are going fast.

After disposing of Mr. Good Going I was back to my 5 mph crawl home. Climbing up to 1st Ave from the waterfront was killer... it's just two blocks but it's steep. When the lights are red I try to get a running start at the hills on the flat of the intersection (not much space to accelerate) but it's never sufficient and I have to muscle the majority of the climb. Sometimes it's okay and sometimes it's really hard. It's never easy. Riding up Pine was like a slow walk up a huge flight of stairs. I stood pretty much the while way and just turned over the pedals.

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