22 July 2014

Howe Street stairs | bike commute | Fleet Feet run

My first day of actual running on the Howe Street stairs! And my workout was appropriately much shorter. :)

Saw this up on Capitol Hill. I always think it's funny when people spend money on a colored chain and NEW CRANKS for a bike that has stamped steel dropouts. Really, (perceived) style is all that matters.

My calf is still messed up. It kind of bothered me all morning. Stupid calf.

Sleep 6
Waking HR 45
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course  
Results  
Time  
Distance  
Pace  
Equipment stairs, run - Brooks Transcend, Garmin Fenix 2
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

21 July 2014

bike commute | treadmill run

Didn't make it to the gym this morning but I did try a treadmill run at lunch. I figured this would be easier on my calf...? Not so much. It never felt good and I was just about as stiff and tender when I got off as when I climbed on.

On the way to the IMA I saw this.

Someone served this rear wheel up on a silver platter.

Sleep  
Waking HR 42
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 12:10 PM
Workout Type  
Weather mid 70s, sunny
Course run - treadmill, 1% incline
Results  
Time run - 30 min
Distance run - 4.3 miles (this seems high to me, I had to switch treadmills once and then the clock ran out on the 2nd one meaning I came to a stop twice, it's based purely on cadence)
Pace run
5 min @ 8:00
20 min @ 7:30
5 min @ 7:15
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Transcend, Garmin Fenix 2
Clothing run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

20 July 2014

New Order - finally

There are tons of bands I wish I had seen before it was too late (The Clash, Led Zeppelin, X, etc.) but luckily I have had the chance to see a few (Queen, Black Flag).

A couple of weeks ago Shelley and I were able to add another to the 'have seen' list - New Order.

What. A. Good. Time!

The Paramount Theatre is such a great venue. It's been beautifully restored and just feels 'classic'.

The other shows I have experienced here had phenomenal sound, unfortunately not so much today. The vocals were pretty muddy. I tried to film a song and it appears my phone is not up to the task? The audio was not this bad...

Still, this was fun!

The entire encore was Joy Division songs.

We left with huge smiles on our faces. It's funny how good nostalgia can feel.

19 July 2014

Cougar 10 | SRC Trail Work Party | north end of Lake WA on a single speed

What a day of being outdoors! And my first trail run in ages! Super bonus.

After my run I joined the Seattle Running Club for a Trail Work Party on Cougar Mountain. Good times (read: hard work) and great people. And a delicious lunch after. Can't complain.

Topped off the exercising with a great ride with Chance Reschke and then we both topped off the day with a visit to Stoup Brewing.

Here are all the pictures.

Sleep 7
Waking HR 47
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food run - bottle w/1.5 scoops HEED
ride - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day run - 7:00 AM
ride - 3:00 PM
Workout Type  
Weather 80, sunny, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment run - Brooks Cascadia 9, Garmin Fenix 2
ride - Kona Paddy Wagon, Garmin Edge 500
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks Podium SS shirt

18 July 2014

core | walk home from bus stop

Feeling kind of lazy today. Oh yeah, and my weight is back up over 185. Saw this on the my way to the bus stop, it helped cheer me up.

Sleep 6
Waking HR 45
Body Weight 6:15 AM - 186 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/14/8
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment walk - Brooks Transcend, Garmin Fenix 2
Clothing  

17 July 2014

bike commute | PT

Went to see Neal Goldberg at FootWorks PT this morning for a check-in and progress report. It was promising!

After running Tuesday I was worried I had done too much but today I feel pretty good. Neal worked my calf and then I did tons of balancing exercises and some jump rope. He officially gave me the green light to start running stairs (I have been walking them so far) and to jump more rope. Progress.

It was another great afternoon so I took the long way home.

ASIDE - I only air the tires on my commute bike about every three weeks. Today I noticed I had let it go just a little too long. My bike was pushing out in corners and felt really squishy (read: slow) as I rode. Oh well, resistance training! :)

Sleep 7
Waking HR 46
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day PT - 8:00 AM
Workout Type
Weather upper 70s, sunny, some wind
Course
Results
Time PT - 30 min
Distance
Pace
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing
Technorati Tags: ,

15 July 2014

Howe Street stairs | bike commute | Fleet Feet run

Another day of fitness AND my first Fleet Feet Sports Seattle run in almost two months! I did feel a little tentative, my runs this weekend were not overly inspiring in terms of confidence but they went okay so I resolved to take it ultra easy and walk it out of necessary.

I didn't need to walk during the run. Bonus. But I was pretty tight at the end and did need to walk and stretch quite a bit after. Once again riding home after helped some.

I hooked up with Ned (forgot his last name) for the run and he was great company. Truth be told, it was fun to run and talk and not be maxed out. And on the up side, I didn't have to walk the hill!

My Garmin Fenix 2 has a 'recovery' feature. If you wear a heart rate strap, when you are done it will tell you how long you need to recover. After the stairs it said 31 hours. After the run it said 24 hours. Not sure how to use this yet.

Sleep 7
Waking HR 47
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/1.5 scoops HEED
commute - water
Injuries  
Therapy  
Time of Day stairs - 5:10 AM
run - 6:10 PM
Workout Type  
Weather stairs - mid 60s, sunny, dry, calm
run - upper 80s, sunny, dry, calm
Course stairs - Howe Street
run - summer loop
Results  
Time stairs - 1:01:10
Distance stairs - 3.1 miles (17 flights)
Pace  
Equipment stairs - Brooks Transcend, Garmin Fenix 2
commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Glycerin 11, Garmin Fenix 2
Clothing stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt
run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short

14 July 2014

walk home from Capitol Hill

This morning I just didn't feel like riding to work. So I didn't.

And so much for my calf healing up - at least as fast as I want it to. This morning it did not feel so hot and I could tell it had gotten a bit worse since this weekend. I guess my runs Saturday set me back a little.

At least my walk felt fine, I wore my super comfy Brooks Transcend shoes to work just for this purpose.

Sleep 7.5
Waking HR 48
Body Weight 7:00 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day 7:00 PM
Workout Type  
Weather mid 80s, sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Brooks Transcend, Garmin Fenix 2
Clothing  

13 July 2014

May Valley, Cedar Grove, Jones Rd on a single speed

I bounced back great after yesterday, whew.

Went for a ride with my neighbor Don Norbury today and had a blast. We hit some primo asphalt and chatted all the way. Once again I chose the Kona Paddy Wagon, it seems yesterday didn't scare me off single speeds. :)

Summer is in full swing! When I got home I watched the final game in the 2014 World Cup and then went swimming in the lake. Freaking love that. AND being able to do that in the first place.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food 2 large bottles each w/2 scoops HEED, 2 shots of Hammer Gel
Injuries  
Therapy  
Time of Day 9:00 AM
Workout Type endurance
Weather mid 70s, sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Kona Paddy Wagon, Garmin Fenix 2
Clothing  

12 July 2014

ride to and from Cougar Mt, tail runs on Cougar Mt

My first trail run! Heck, today was my first run of any kind since I blitzed my right calf about six weeks ago. And it was pain free. Happy Day.

The Seattle Running Club (of which I am a member) puts on a trail run race series on Cougar Mountain every year and today I volunteered to help out. Wince I was going out there anyway, and since my calf has been feeling better and better lately I figured why not try a short jog while I was there. So happy that worked out.

Not knowing how the runs would go and wanting to get in some activity I decided to ride to Cougar. Since it has been so much fun to ride lately, I opted to take my Kona Paddy Wagon. Lets just say that Cougar Mt Blvd is kind of steep when you can't shift. Anyway, I made it up okay, just had to get out of the saddle lots.

In the morning I helped out with parking and it was pretty fun! I got to wear an orange, safety t-shirt, it was totally balmy out and all the racers were very cordial as I helped them find parking spots.

Once parking was wrapped up and all the runners were under way I jogged to the last aid station. The route I took was about 2.5 miles and I just crossed my fingers and took off.

Man it was fun to be in the woods again! The trail was narrow, there was so much green and my calf felt fine. My lungs on the other hand did not feel so fine... Most of the run there was downhill but when I got an up I really had to slow down and almost ended up walking. Yikes.

I love helping out at aid stations. All the runners are psyched to see you and you get to encourage everyone. I was here with Jess Mullen and Betsy Rogers and these guys are full of stories so I just shut up and listened while handing out food and filling bottles.

We had been told that our aid station was at mile 17 or 18 so as runners left us we told them they had less than three miles to go. Unfortunately this was not correct.

ASIDE - if there is one thing I hate it's people that tell you the finish is "just around the corner" or that you only have "one mile to go". Any time you hear this kind of thing it's guaranteed to be wrong. How frustrating that I was one of those guys today. To all you racers that I told there were only 2.5 miles left, my sincerest apologies.

After we wrapped up the aid station I helped load the car with supplies so Jess and Betsy could drive it back and then started off jogging back myself. I figured I would just run the course this time for a bit of variety and hey, it was the same distance so no biggie.

Not so much.

At three miles I still wasn't even close to the finish. When I got to the last hill I knew I had at least half a mile left. In the end it was about 4.5 miles and the climb killed me. On the bright side, my calf held up beautifully.

The ride home was S L O W. Thank god it was mostly downhill. Even so it only took me just 10 minutes less than the ride out here!

I polished off the day by eating way too much. Then I spent even more time in the sun. I ended up cooked both mentally and physically.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food rides - water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather mid 80s, sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment rides - Kona Paddy Wagon, Garmin Fenix 2
runs - Brooks Transcend, Garmin Fenix 2
Clothing runs - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short

11 July 2014

core | bike commute

I felt great at the gym today! Then on my ride home I felt pretty flat again. I took a longer way home and perhaps I should have cut it shorter, I did trim all the hills from my usual 'long' route.

Oh well, the stellar summer weather persists and I am loving it. No doubt the sun frequently causes me to extend my ride home. :)

Sleep 6
Waking HR 46
Body Weight 6:15 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:15 AM
Workout Type  
Weather upper 80s,
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 120 [20 more than usual!]
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/20/12
wobble disk 2 min each side
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

10 July 2014

bike commute

Slept in today, I sure needed that.

Sleep 7
Waking HR 48
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather mid 80s, sunny, dry, light breeze
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

09 July 2014

core | bike commute

Another descent day in the gym in spite of not getting as much sleep as I wanted.

On my ride home I felt pretty spent. Probably due to the aforementioned lack of sleep and not eating enough during the day.

Still, awesome day out. And I still took the long way home. :)

Sleep 6
Waking HR 50
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather low 80s, sunny, dry, calm
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/18/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

08 July 2014

Howe Street stairs | bike commute | Breathe Hot Yoga

Whew...! The efficiency of a stair workout never fails to become obvious when you are on Howe Street. I managed to survive for one hour today and my calf didn't bother me in the least. That's some exciting shit.

I'm test driving the Samsung S Health app specifically because my new phone has a heart rate sensor and it's been ages since I knew what my waking heart rate was.

Sleep 7
Waking HR 48
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/1 scoop HEED
commute - water
Injuries  
Therapy  
Time of Day stairs - 5:00 AM
yoga - 5:45 PM
Workout Type  
Weather stairs - mid 60s and it got into the upper 80s today, sunny, dry, calm
Course stairs - Howe Street
Results  
Time stairs - 1:00
Distance stairs - 2.9 miles (17 flights)
Pace  
Equipment stairs - Brooks Transcend, Garmin Fenix 2
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

07 July 2014

core | bike commute

I was a little sleepy tired from staying up late last night but core went well and my right calf is feeling better all the time. Going to try another stair workout this week and if that goes well then perhaps an actual run...?!

Sleep 6
Waking HR  
Body Weight 6:15 Am - 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 - each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/20/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

06 July 2014

weights | Grand Ridge + Duthie MTB ride

Got to the gym this morning for what has become my standard leg routine and then rode over Grand Ridge to the Duthie Hill MTB park for three quick laps with Tony Callen.

It was a freaking fantastic day! At Duthie I was impressed by the number of children riding in the park. How cool that so many kids are doing this instead of playing video games or some other sedentary activity. Hanging out in positive/healthy circles has to be so crucial to growing up healthy and active.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
ride - 2 bottles each w/1.5 scoops HEED, Hammer Bar
Injuries  
Therapy  
Time of Day gym - 8:00 AM
ride - 10:45 AM
Workout Type  
Weather upper 70s, sunny, dry, calm
Course
barbell lunges 3 x 20 - 95 lb. (this felt pretty heavy)
incline leg press 20 - 180 lb., 2 x 20 - 200 lb.
donkey kick 3 x 18 each leg - 90 lb.
leg extensions leg curl - 3 x 20 - 150 lb.
leg curls leg extension - 3 x 20 - 155 lb.
calf raises 3 x 20 - 95 lb.
Results  
Time gym - 45 min
Distance  
Pace  
Equipment Performance Access XCL, Garmin Edge 500
Clothing  
Technorati Tags: ,

05 July 2014

Alki, Lincoln Park on a single speed

I'm starting to like my commuter bike with clipless pedals...

I did this ride two weeks ago and it was great fun then so I went to the well again. It is a super flat ride but sometimes that is just fine. With clipless pedals on now I can spin along pretty good. It started to drip a bit half way in but I didn't get drenched, just damp. And it was warm the whole time so no worries.

I love riding along Alki Beach Park just to people watch.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food right before ride - Hammer Bar
ride - 2 large bottles each w/2 scoops HEED
Injuries  
Therapy  
Time of Day 12:30 PM
Workout Type endurance
Weather mid 70s, cloudy, light rain at the end
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags:

03 July 2014

Howe Street stairs | bike commute

YES. I was finally able to do some exercising on my feet instead of on wheels.

Howe Street is such a constant/staple/benchmark/great workout. So glad to finally be able to do this again. I was slow and my calf is far from 100% but my glass is half full! This also gives me hope that I might be able to run on the flats in a week or two.

Saw this while walking to the dentist today, glad the job market is recovering.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/1.5 scoops HEED
commute - water
Injuries  
Therapy  
Time of Day stairs - 5:15 AM
Workout Type  
Weather stairs - low 60s, clear, dry
Course stairs - Howe Street
Results  
Time stairs - 39:58
Distance stairs - 1.9 miles (11 flights)
Pace  
Equipment stairs - Brooks Transcend, Garmin Fenix 2
Clothing stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt
Technorati Tags:

02 July 2014

core | bike commute

News flash - I noticed yesterday and this morning that going up (mostly) and down (for sure) stairs that my calf is finally feeling better! It might be time for a little test tomorrow.

Took the long way home again. I get to ride through so many different neighborhoods on this route, I love it.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/18/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

01 July 2014

weights | bike commute | Breathe Hot Yoga

Another complete day of fitness! Some strength training, a little cardio and some balance/core. Not bad.

It was HOT at Breathe Hot Yoga today, total sweat fest. During one pose where my arms were clasped together in front of me, the sweat simply would not stop dripping from my elbows. Some real faucet action.

On the way home I rode past a water park and the water has finally been turned on, nice. Nothing screams summer like a water park in action.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
commute - water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
yoga - 5:45 PM
Workout Type  
Weather  
Course
barbell lunges 3 x 20 each leg - 85 lb.
incline leg press 20/20/30 - 180 lb.
donkey kick 3 x 18 each leg - 90 lb.
leg extensions 3 x 18 - 155 lb.
leg curls 3 x 20 - 150 lb.
calf raises 3 x 18 - 115 lb.
Results  
Time weights - 45 min
yoga - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

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