07 February 2012

Howe Street stairs | bike commute | core

"Another milestone!"
"Most ever!"
"A new personal record!"
"Is there no stopping this young middle age man from Seattle?"
"He still does not know how to use his GPS wristwatch…!"

I just threw that last one in because I like to pretend I'm a sportscaster. Don't you love good play-by-play? I sure do; it makes the excitement freaking contagious. And that last one is in there because it's true as evidenced by my Garmin file.

I got up early, grabbed a banana and was dorking around on the computer when I suddenly realized it was 5:30. Damn. If I was going to get in my warm-up flights and hit that magic number (20 flights!) I had to haul ass. At least I had the foresight to get dressed as soon as I got out of bed so I just had to put on my shoes, hop in the car and drive at speeds ever so slightly above the legal limit to the Howe Street stairs.
I started at exactly 5:40 so knew I was good as I average four minutes/flight when I'm walking. Whew. Jim K showed up at just a couple of minutes after 6 and we started our VERY LAST STAIR WORKOUT OF THE WINTER. Yes.

ASIDE - these stairs mess with my mind. When we start the workouts with just five flights way back in late October or early November it's not such a big deal. But once you hit double digits it gets hard. We both joked about how we had nightmares Sunday night where we would wake up in a cold sweat thinking it was Monday night and we had to do these tomorrow morning. We were both only sorta kidding.

The first runner was okay, I paced myself for sure. The second was slightly better as it usually is and the third was even better. On the fourth I was pumping my arms something furious and my legs did not seem to want to move quite as fast as I wanted but it was okay.

Once you hit double digits it's crucial to mix it up and we do that by tossing in one or two up-two-down-one runners where you go up two sections, down one, repeat to the top. Runner number five was one of these and also felt okay.

Runner number six about killed me. Oh. My. God. What is the equivalent of pedaling squares when you are running up stairs? Whatever it was, I was doing it. As I crossed Broadway I was already in serious trouble and I must have looked like Forest Gump before he shed his leg splints by the time I got to the top. But I didn't have to walk. The following walker was SO welcome.

The last runner was another up-two-down-one and it was much better. Those little 'rests' sprinkled in throughout the flight really help me recover.

After we were done there was much congratulating and reminiscing. Then it was time to wave goodbye to Howe Street and head home for some well deserved breakfast.

The only bummer is I somehow managed to hit the start button after pressing stop on my GPS… so the file says I went 57 miles. Nice. :( On the up side, after yesterday's dismal showing at the gym I was glad to get in my core today. And it was beautiful out so riding home was super nice.

Sleep 6
Waking HR
Body Weight
Body Fat
Breakfast 5:00 AM - banana, water
Lunch
Dinner
Workout Food stairs - large bottle w/1 tablet Nuun and 1 scoop HEED
Injuries
Therapy
Time of Day stairs - 5:40 AM
core - 12:00 PM
Workout Type strength
Weather stairs - 40, clear, dry, calm
Course stairs - Howe Street
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 20
hip abductors 3 x 30 - 100 lb.
Results
Time
Distance stairs - 20 flights!
Pace
Equipment stairs - Brooks Cascadia
commute - Town Bike
Clothing stairs - shorts, 2 long sleeve active Ts, short sleeve active T
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