29 October 2013

Howe Street stairs | bike commute | cardio

Gosh, it's been a while. But fall is here and for as many years as I can remember that means Howe Street stairs time.

Yesterday I got an email from my good friend Jim Kodjababian - who I have been doing these stair workouts with for years - telling me, "It's time." So I figured today I would take them for a test drive so to speak in hopes that next week when I hook up with Jim I don't suffer a heart attack. I passed, and so did my IT band thank goodness.

I managed 10 flights. After about four I kept expecting my left knee to complain but it didn't so I just kept on going. I was just walking them today but that was still big progress for me. here's hoping I can manage a runner or two next week.

At lunch I opted for the elliptical trainer instead of the bicycle or treadmill to try and take it easy on my knee. I think I accomplished that but I was pretty tired from yesterday and this morning so got off to a slow start. Eventually I warmed up and managed to finish at a reasonable pace.

On my ride home I did feel my left knee a little. No outright pain but obviously the accumulation of work is enough to make my IT band complain. Tomorrow will be an easier day. Which is sounding pretty good right now anyway.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 182 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - small bottle w/1 scoop HEED
commute - water
Injuries  
Therapy  
Time of Day stairs - 6:00 AM
cardio - 12:00 PM
Workout Type  
Weather stairs - upper 30s, dry, calm
Course  
Results  
Time stairs - 37:42
Distance stairs - 1.6 miles
Pace stairs - 3:46/flight
Equipment stairs - Brooks Launch, Garmin Fenix
Clothing stairs - Brooks 5" Essential Run Short, Craft long sleeve undershirt, Brooks Podium LS shirt, Patagonia Capilene gloves, Patagonia Capilene 4 Expedition Weight Beanie
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