30 April 2014

SMRG Chirico Tenpeat

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What a glorious day, what a glorious view, what a glorious bunch of people and what a freaking tough event.

Damn that Chirico trail is tough... especially after five or six laps. I was told it's about 1.8 miles to the top and 1700' of vertical. It's called a 'tenpeat' meaning some people try for 10 laps, I only lasted for eight. Ouch!

Lap 1
"Go!" And James Varner, after making all kinds of excuses about his marathon training isn't well suited to this event is off like a shot. I quickly realize that this trail is a long, stone staircase... On the way down I get a massive nosebleed! Miraculously it doesn't get all over my clothes but my face is a mess. On the way down I see Tim Mathis going up and promptly trip and summersault down the rocky trail. Luckily no harm done. I rinse off at the aid station but the bleeding has not stopped completely. Less than optimal start for sure.

Lap 2
Shirts off! It's already nice and warm. My nose settles down but I have to rinse my face again at the aid station.

Lap 3
Feeling good. Nose is good. I'm doing 50 minute laps and the effort is manageable. I go to rinse my face and accidentally use Nuun. At least it wasn't some sweet energy drink!

Lap 4
On my way up someone shouts at me, "You're killing it!". In retrospect I was killing it with a 56 minute lap. Trey Bailey and Jerry Gamez are near the top taking pictures and talk me into running back and forth in front of the camera with Mt Rainier in the background. This time I rinse with water.

Lap 5
Note to self - if you are killing it you better be really, really fit (I am not) or the race better be just about over (it was not). Somehow I managed a 55 minuet lap.

Lap 6
Six was hard. 61 minutes and so much for going under on hour each time up.

Lap 7
Six was hard but seven was HARD. I thought I was going to pull the plug. It was 68 minutes (this is known as 'the wheels coming off') and I walked about 99% or the climb. I also felt the beginnings of a cramp in my hamstrings.

Lap 8
At the aid station first Jess Mullen and then Eric Sach were very encouraging and so suddenly I'm off to attempt another lap. Eric felt like going for a hike so tagged along. I had to stop twice on the way up and I was cramping pretty frequently during the eighth lap so decided quitting was better than taking a digger on that VERY rocky trail. This one took 73 minutes but I still managed to 'run' the descent and I didn't trip or fall.

Here are my splits.

And this is how Martin's cookie crumbled. #SMRG #ChiricoTenpeat

Fucking awesome day, it was almost 50 degrees at the start and 80 by the finish. My shirt lasted one whole lap and then it came off. And there was TONS of support in the way of food and drink.

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I had some good salt stains on my shorts for the first time since last summer. Kind of fun to see that actually. Thanks Jess! And thanks to Seattle Mountain Running Group for being such an awesome community.

Here are all the pictures I was able to find.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM - applesauce, 1 scoop protein powder, banana, walnuts, Udo's Oil, tea
Lunch  
Dinner  
Workout Food 6 bottles each w/1.5 scoops Perpetuem, 2 bottles w/Nuun, some plain water, 2 gels, slices of orange, some pieces of banana, maybe a couple of pretzels and pieces of potato
Injuries  
Therapy  
Time of Day 7:00 AM
Workout Type hill repeats
Weather 50 at the start, low 80s at the finish, sunny, dry, calm
Course Chirico Trail
Results  
Time 7:43:26
Distance 28.9 miles (8 laps)
Pace lap 1 - 50 min
lap 2 - 51 min
lap 3 - 51 min
lap 4 - 56 min
lap 5 - 55 min
lap 6 - 61 min
lap 7 - 68 min
lap 8 - 73 min
Equipment Brooks PureGrit 2, Garmin Fenix, Ultimate Direction Fastdraw Plus
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short

29 April 2014

treadmill run

Since my go-to trail shoes (Brooks Cascadia 8) are toast I used my Brooks PureGrit 2 for only the second time to see if they would be suitable for tomorrow.

ASIDE - I totally wore my Cascadias out! I have about 500 miles on them (who knew!) and the cushion is GONE. Note to self - check your training log more often and replace your shoes more frequently.

The PureGrit 2 worked out fine.

Today was sort of a shakeout run to hopefully energize myself after a shite weekend.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type  
Weather  
Course treadmill - flat
Results  
Time 40 min
Distance 5.3 miles
Pace 4 min at 8:00
35 min at 7:30
1 min at 6:30
Equipment Brooks PureGrit 2
Clothing Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

28 April 2014

core | bike commute | Breathe Hot Yoga

Man, Saturday just about killed me... I had hoped to go for a run Sunday just to try and bounce back but totally lost motivation. I have a big outing planned for Wednesday so will try not to stress.

Went to the gym and after a sluggish start had a good workout. That was nice. I think I don't mix my core routine up enough.

Yoga continues to be the most excellent compliment to running - so far I always feel better after class than before.

Sleep 7
Waking HR
Body Weight 6:00 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food core - water
commute - water
Injuries
Therapy
Time of Day core - 5:15 AM
yoga - 5:45 PM
Workout Type
Weather low 60s, sunny, dry
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 15 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/14/10
wobble disk 2 min each leg
Results
Time core - 45 min
yoga - 60 min
Distance
Pace
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing
Technorati Tags: ,

26 April 2014

Cougar 14 + Bear Ridge

Oh no you don't...!

That is what my body said to me on the trail today. I don't normally go reaching into my bag of excuses but today I'm going to blame the following.

  • 4 hours of sleep.
  • Lots of beer.
  • Some wine.
  • A ton of fried food and French fries.

I ran with Bryan Estes this morning and my legs were just empty today. For sure Bryan is faster but today he had to wait three times and then still ran away from me at the end. And I was feeling so good yesterday!

To top it off, my shoes felt like they have been pretty worn out lately and today it was like there was zero cushion left so after logging my run I checked the mileage and guess what, they are worn out. I have 500 miles on these - time for retirement.

Did I mention that my liner shorts - who's some purpose is to make anything else you wear MORE comfortable - rubbed me a little raw on my lower back...?! No idea what happened there but I could feel it half way in and by the end I had a raw spot with less skin.

At least it was an awesome day! The sun came out at the end, the temps were fine and there was no rain. That and Bryan is a blast to talk to when we run. I was just out of ear shot more than I would have liked to be.

look at my heart rate! I could not get it up to save my life.

Sleep 4
Waking HR  
Body Weight  
Body Fat  
Breakfast 4:00 AM - apple sauce, 1 scoop protein powder, banana, Udo's Oil, water
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED, 2 gels
Injuries  
Therapy  
Time of Day 5:00 AM
Workout Type  
Weather  
Course  
Results  
Time  
Distance  
Pace  
Equipment Brooks Cascadia 8, Garmin Fenix, Ultimate Direction Fastdraw Plus
Clothing Injinji Run Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Patagonia Merino 1 Silkweight Crew

25 April 2014

core | bike commute

Another good core session this morning and my legs felt super riding to and from work. So good that I chased down and dropped this commuter that decided to 'race' me up Dexter. I am sometimes that shallow!

I can't wait for a run tomorrow.

Sleep 7
Waking HR
Body Weight 6:15 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food core - water
ride - 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 10 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/18/13
wobble disk 2 min each leg
Results
Time core - 45 min
Distance
Pace
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing

24 April 2014

massage

As usual, it has been WAY too long since I have received a massage. I think I view it as a luxury when really for any endurance athlete it should be a relatively regular part of your regime.

I see Tucker Roy at Action Sports Massage and he's incredible.

Just don't make the mistake of equating 'incredible' with 'comfortable' as it is not the case! For this stuff to do any good you need to get down in there and loosen things up. And if you are not already doing this yourself with stretching, foam roller, etc. you will know it.

Still, totally worth it and I'm back to my once/week schedule now hopefully.

23 April 2014

core | walk | SRC hill workout

Nice. I just did my first ever running hill workout. And for the first time I finished the entire 'recommended' workout. We (read: Seattle Running Club) did it on a road that I have used numerous times for cycling intervals - Alder. The speed was obviously very different but the overall experience was not so strange. The flatter sections were still there and the wall at the end was still there.

My core workout in the morning felt pretty good! Seems like skipping one stair workout is helping my whole week fall into place?
The goal was five times up Alder at a pace you could maintain for all five repetitions with no rest at the top or bottom but you could jog/run down as fast/slow as you wanted to. I didn't time myself but this guy that was just a bit faster than me was clocking roughly 5:00 so I'm guessing I was in the 5:30 neighborhood. We started one block from the water and went all the way to the physical summit at 29th.

It was a big group! Super fun to have so many people out cheering each other on.

Sleep 6
Waking HR
Body Weight 6:00 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food core - water
Injuries
Therapy
Time of Day core - 5:15 AM
run - 6:30 PM
Workout Type
Weather run - 50, damp ground, occasional sprinkles
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 10 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 20/16/12
wobble disk 2 min each leg
Results
Time core - 45 min
Distance
Pace
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks short sleeve EZ T III

22 April 2014

sauna | Fleet Feet run | walk home

Guess what, when I don't do stairs in the morning, I can run faster in the evening. I know, crazy.

I thought I was going much faster than I really was today on the Fleet Feet Sports Seattle Tuesday night run because the leaders were always in sight. the truth was the lead group was dawdling. Oh well, it felt pretty motivational while it lasted.

No gym this morning and at lunch I hit he sauna at the IMA just to chill (figuratively obviously). It felt so good I lasted 30 minutes!

After the run I walked to the bus (one mile), rode the bus (one mile) and then walked home from the bus (one more mile) and had the epiphany that this makes no sense... I should ride or run instead. I think I didn't ride today because the weather forecast was sketchy. Sigh.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day sauna - 1:00 PM
run - 6:00 PM
Workout Type  
Weather  
Course  
Results  
Time sauna - 30 min
Distance  
Pace  
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

21 April 2014

core | bike commute | Breathe Hot Yoga

I was in a bit of a rush this morning as I had to be at work by 7 so abbreviated my usual core routine. Glad I still got something done.

Today looked like the weather window this week so I jumped at the opportunity to ride in and on the way home stopped off at Breathe Hot Yoga. I have been noticing that yoga is making my back/core a little stronger and all the back bends, side bends, stretches are less uncomfortable. I also think that using the wobble disk in the gym helps me do some of the balancing poses. Just a little anyway. I'm just trying to say that yoga is complimentary - I'm glad there is a studio at a convenient location.

Sleep 7
Waking HR  
Body Weight 5:45 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:15 AM
yoga - 5:45 PM
Workout Type active recovery
Weather mid 50s, partly cloudy, dry
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 15 each leg [These are hard!]
roman chair knee lifts 40
push-ups 20/14/10
Results  
Time core - 30 min
yoga - 60 min
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

19 April 2014

Tiger Mt circumnavigation

Whew...! Got the chance to run with Justin Angle today which was great but it was a tough day.

Just when I thought I had this route wired I took a wrong turn. Oh well, it didn't result in much extra mileage and we abbreviated the end of the run a bit to make up for it.

I also ran out of gas today. We started mellow but I just kept on slowing down. At first I thought, "It's just an off day" but truth be told I probably just don't have the fitness yet to do this kind of run every weekend. That's okay, I'll get better. And it wasn't like I was on a death march or anything, I was just tired.

On the bright side we hit the weather window perfect! Not 10 seconds after we got in the car the sky opened up and it started dumping rain. I love it when that happens.

It's hard to believe I was almost one full minute per mile (51 seconds actually) slower today than last weekend. Perhaps that weekend and the two hard days last week account for the change in pace? We did stop a couple of times briefly but I suppose that adds up. Regardless, it's hard for me not to compare myself to others AND to my previous best... it's a sickness that I am only slowly figuring out how to deal with. :(

Out on the trail we met Jon Robinson and Maxwell Ferguson at separate times. It's cool to run into friends and amazing to me that it even happens when you consider how many miles of trail there are on this mountain.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM - apple sauce, 1 scoop protein powder, banana, Udo's Oil, walnuts, water
Lunch  
Dinner  
Workout Food bottle w/4 scoops Perpetuem, Clif Bar, Hammer Bar, half a flask of Hammer Gel, 40 oz. water
Injuries  
Therapy  
Time of Day 7:00 AM
Workout Type endurance
Weather mid 40s to low 50s, mostly cloudy, dry
Course  
Results  
Time 4:51
Distance 24.6 miles
Pace 11:52 min/mile
Equipment Brooks Cascadia 8, Garmin Fenix, UltrAspire Alpha
Clothing Injinji Run Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Patagonia Merino 1 Silkweight Crew, Brooks Pulse Lite Glove II
Technorati Tags: ,

18 April 2014

bike commute

I woke up early but did not have the will to go to the gym. That's how the cookie crumbles sometimes.

At least the weather turned nice so I hopped on the bike and rode to work. On the way home I took the somewhat long way but skipped all the hills.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

17 April 2014

Breathe Hot Yoga | walk home from bus stop

I woke up early but didn't feel like going to the gym and my legs still felt like garbage after that nutty run on Tuesday. And it was wet so I took the bus to work.

But on a hunch I threw some shorts and my yoga towel in my bag and sure enough, after work I felt a bit better so stopped off at Breathe Hot Yoga on the way home. It was great! After class both of my quads felt better - obviously just what I needed.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day yoga - 5:45 PM
Workout Type  
Weather  
Course yoga - Cali Yoga
Results  
Time yoga - 60 min
Distance  
Pace  
Equipment walk - Garmin Fenix
Clothing  
Technorati Tags: ,

16 April 2014

core | walk home from bus stop | SRC track workout

Got into the gym this morning and had a pretty good core workout even though it was a chore getting started.

After work I headed up to Garfield High School for another session at the track with the Seattle Running Club. Let me tell you, these are not easy. I sure hope they help.

The goal at the track was 16 x 400 m with 200 m of easy running (that means faster than a jog) between efforts. I managed 14 x 400 but only my first eight were quality and then the speed dropped off. Plus I had to jog really slow just to recover. Here's to improving!

As you can see, not only did my speed drop off after eight intervals, I also had to walk a little just to recover after 12. Oops... That little bit of running after my 12th interval is just some cooling down.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 6:10 PM
Workout Type run - intervals
Weather run - low 50s, light rain, light wind
Course
on the ball leg lifts 2 x 30 each leg
twisters 50 each side - 15 lb.
leg extensions 110
back extensions 3 x 40
hip raisers 3 x 12 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time run
1:36
1:36
1:36
1:38
1:38
1:39
Then the guy who had the watch that I was running with dropped me.
Distance  
Pace  
Equipment Brooks Glycerin 11, Garmin Fenix
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Adidas undershirt, long sleeve Patagonia Capilene shirt, Patagonia Nine Trails Jacket, Patagonia Capilene 4 Expedition Weight Beanie

15 April 2014

Howe Street stairs | Fleet Feet Tuesday run | walk home from bus stop

Argh...! I looked at the wrong weather report/wimped out and left the bike at home today. It ended up staying dry and I regretted not riding.

Went to the Howe Street stairs this morning for my hill/strength work and who should drop by after a few laps but Jim Kodjababian. Nice! Turns out he still shows up every once in a while and walks eight flights so I just finished his workout and we caught up. That was nice.

At the Fleet Feet Sports Seattle Tuesday night run it was another demo day so I tried some different shoes. Oops... bad idea. These did not work out so well. On the bright side, I had a reasonable run considering I was still tired from the weekend and my feet hurt.

The shoes I tried were the new Hoka One One Conquest. Ironically these are the exact shoes that my PT Neal Goldberg, Brian Morrison AND Eric Sach had recommended to me after Neal did a gait/shoe analysis back in February. The takeaway is always test drive what you are thinking about buying. It's funny because I own a pair of Hoka Stinson Trail shoes and think they're great.

The Conquest was too narrow in front for my wide forefoot. I got a hot spot just .5 miles in and by the end of the run it was that close to being a blister. This shoe also annihilated my knees and quads. after this run I felt like a person might after taking six months off and then running hard for the first time! I was limping to the bus and limped all the way home from the bus. At least walking probably helped.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
run - 6:00 PM
Workout Type run - (an attempt at) tempo
Weather 50, dry, cloudy
Course stairs - Howe Street
run - summer loop
Results  
Time stairs - 57:16
run - 46:16
Distance stairs - 2.5 miles (14 flights)
run - 6 miles
Pace run - 7:41 min/mile
Equipment stairs - Brooks Launch, Garmin Fenix
run - Hoka One One Conquest, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

14 April 2014

core | bike commute | Breathe Hot Yoga

This seems like an ideal active recovery day to me...

I got to the gym for my usual core routine, rode slowly to and from work and then on the way home stopped off at Breathe Hot Yoga which I am really liking these days. I'm slowly getting better and more flexible plus this is making me a little stronger too. Bonus on top of bonus.

Only one problem, my weight is creeping back up. I laugh every time I hear people say, "You're so skinny, I bet you can eat whatever you want!" Not.

Oh yeah, it was an INCREDIBLE day today. Like hot. I love it.

Sleep 6
Waking HR  
Body Weight 186
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
yoga - 5:45 PM
Workout Type active recovery
Weather upper 60s, sunny, dry
Course
on the ball leg lifts 2 x 30 each leg
twisters 50 each side -15 lb.
leg extensions 90/10
back extensions 3 x 40
hip raisers 3 x 10 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 18/14/10
wobble disk 2 min each leg
Results  
Time core - 45 min
yoga - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

13 April 2014

SRC Sunday run on Squak

Today I joined the Seattle Running Club for their Sunday run which was on Squak Mountain. I keep forgetting how fun these trails are!

The pace was really stop and go as the group was pretty varied but it was okay with me, I was just trying to get in some more miles and wanted to see how my legs felt after my long run yesterday. They felt okay.

Arthur Martineau was along and that guy is irrepressible. He loves to bound up hills and to fly down trails. In the second half of the run he kept things interesting. Once or twice he opened it up going downhill and it was hard for me to keep up. He sure is good at negotiating technical single track.

After we finally slowed down and were jogging it back to the car I tripped and fell about .5 miles from the parking lot. Rats. Luckily no damage and I was fine after brushing off the dirt.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM - apple sauce, 1 scoop protein powder, banana, Udo's Oil, water, handful of walnuts
Lunch  
Dinner  
Workout Food 1 GU right at the start
large bottle w/2 scoops HEED, 2 GU
Injuries  
Therapy  
Time of Day 7:30 AM
Workout Type  
Weather low 40s - low 50s
Course  
Results  
Time 2:32
Distance 10.1 miles
Pace  
Equipment Brooks PureGrit, Garmin Fenix, Ultimate Direction Fastdraw Plus
Clothing Injinji Run Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Adidas undershirt, long sleeve SRC sublimated shirt

12 April 2014

Tiger Mt circumnavigation

Yes!

This is my second time completing this loop. The first time was with Dave Swoish and we had to do lots of route finding. Today I didn't make any wrong turns but I still had to hesitate at a few intersections and refer to my written directions. Still, all good and in spite of walking much more than I wanted to in the second half I had a nice time and the trails were in epic/great condition.

All the sections of trail on the south side of Tiger Mountain that were closed back in March were now open and I met a mountain bikers. It made me smile to think that just two years ago it would have been me on the bike seeing the runner go by.

Near the summit (five miles from the end?) I met Maxwell Ferguson who was out running with two friends. That was nice. Interestingly, we were kitted out almost exactly the same.

I was surprised by how relatively little I ate today. I suppose it's way better to have extra along and not need it... In spite of walking lots in the second half I kept moving pretty efficiently. That made me happy.

I started really mellow but was able to run all the climbs in the beginning. Then I sped up a little in the middle where it gets flat. Mostly I would walk to eat. In the second half I was walking most of the climbs.

Shelley put some fantastic music on my iPod Shuffle which I had along but I forgot to charge it thoroughly and it only lasted about 1.5 hours. Oh well.

I finally got my Garmin Fenix back from Garmin! It was really nice not to be wearing my cycling computer on my wrist.

Sleep 6
Waking HR  
Body Weight 183
Body Fat  
Breakfast 5:30 AM - apple sauce, banana, 1 scoop protein powder, Udo's Oil, tea
Lunch  
Dinner  
Workout Food Clif Bar, Hammer Bar, bottle w/4 scoops Perpetuem, half a flask of Hammer Gel, lots of water (40 oz.?)
Injuries  
Therapy  
Time of Day 7:00 AM
Workout Type endurance
Weather low 40s - mid 50s, dry, calm, sunny at the end
Course  
Results  
Time 4:51:44
Distance 26.5 miles
Pace  
Equipment Brooks Cascadia 8, Garmin Fenix, UltrAspire Alpha
Clothing Injinji Run Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Extreme Short Sleeve Baselayer, Brooks short sleeve EZ T III, The North Face arm warmers, Brooks Pulse Lite Glove II
Technorati Tags: ,

11 April 2014

core

Just the gym today.

Sleep 7
Waking HR  
Body Weight 184
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 30 each leg
twisters 50 each side - 15 lb.
leg extensions 80/20
back extensions 3 x 40
hip raisers 3 x 10 each leg [My first time trying single leg.]
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 16/14/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment  
Clothing  

10 April 2014

cardio | stretching | bike commute

Yesterday kind of blew me up so today was an active recovery day. Plus, I need to stretch!

I climbed on the elliptical trainer just for 15 minutes to warm up my legs and then hit the mats and foam roller.

I did take the long way home, it was just way too nice out. I went slow but it was still awesome.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
commute - water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
Workout Type active recovery
Weather mid 50s, sunny, dry
Course cardio - elliptical trainer, 12 incline, 12 resistance
Results  
Time cardio - 15 min
stretching - 15 min
Distance  
Pace cardio - 140 rpm
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

09 April 2014

core | bike commute | SRC track workout

Got to the gym in the AM, rode my bike to and from work and then jogged up to the Garfield High School track for the weekly Seattle Running Club workout.

Yikes.

These track workouts are tough.

The goal was 8-10 x 800 m with 400 m easy jog between efforts. I lasted eight. Still, this workout - my 3rd track workout - felt better than the previous two.

Including the two women that showed up I am still the slowest person at these workouts! Yes. Trisha Steidl was clocking steady at 2:50-2:52. I think my pace was pretty consistent? My last four efforts were all in the 3:10-3:12 range.

Man, it is hard for me to get my ass in gear after work. I really prefer working out in the morning.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
track - 6:30 PM
Workout Type track - 800 m intervals
Weather upper 50s, sunny, dry
Course
on the ball leg lifts 2 x 30 each leg
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 60 each leg
clam knee lifts 80 each leg
roman chair knee lifts 40
push-ups 16/14/10
wobble disk 2 min each leg
Results  
Time core - 45 min
track - 3:10-3:12
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
track - Brooks Glycerin 11, Garmin Edge 500
Clothing track - Brooks 5" Essential Run Short, Brooks Podium SS shirt

08 April 2014

Howe Street stairs | bike commute

Back to the stairs this morning, trying to build strength and some hill fitness. They are slowly feeling better and today I managed to go just a little longer than last week.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
Workout Type  
Weather stairs - mid 50s
Course stairs - Howe Street
Results  
Time stairs - 48:42
Distance stairs - 2 miles (13 flights)
Pace  
Equipment stairs - Brooks Launch, Garmin Edge 500
Clothing stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt
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07 April 2014

bike commute | Breathe Hot Yoga

After a weekend of running it was time for some cycling. Easy cycling at that.

After work I went to Breathe Hot Yoga which seems to be just the ticket lately.

Sleep  
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Time of Day yoga - 5:45 PM
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Results  
Time yoga - 60 min
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Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

06 April 2014

Cottage Cheese Ass Tiger Mt loop

Oh man... I think today was my slowest ever on this route. I set all kinds of records for how much you can walk (practically ever incline) on a 'run'.

I was letting it beat me up all the way to the top. Not good. But as soon as I hit the descent on that beautiful trail it got much more pleasant. I still had to walk most of the inclines on the way down but at times I was able to go fast on the descent and I was always able to appreciate the awesome trail.

I felt so lame in the beginning I almost called it quits about two miles in and practically turned back, In the end I'm glad I carried on and finished this run. As I ran back to the car on the paved path that makes up the last mile I did not feel destroyed or bonked so I think it was the right thing to do.

On the way up I met Arthur Martineau, Steven Kent and Michael Linscott who were finishing up/running down. I had made some noise about going out for five hours today and Steven asked me if this is what I was doing. I mumbled something about just doing three, shook hands and got out of there. Nice of them to say hi.

Not sure why my cycling GPS has such issues when I use it for runs...?! It seems like all of the trail runs I have taken it on lately are short. Like today. Rats.

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM - apple sauce, 1 scoop protein powder, walnuts, banana, Udo's Oil, water, orange juice
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED, 3 GU gels
Injuries  
Therapy  
Time of Day 9:00 AM
Workout Type endurance
Weather upper 40s, dry sky, foggy at the top, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Brooks Cascadia 8, Garmin Edge 500, Ultimate Direction Fastdraw Plus
Clothing Injinji Run Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Patagonia long sleeve Capilene shirt, Brooks short sleeve EZ T III

05 April 2014

Cougar 12 + Bear Ridge

Pre dawn patrol on Cougar Mountain with Bryan Estes today, everything was fabulous except I fell down. Crap.

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My legs felt good, my lungs felt good, my ankle felt good, my knee felt good and then boom. I was in the ditch. I stubbed my toe on a rock when it wasn't even dark anymore and unfortunately the first thing to hit the (rocky) ground was my right knee. Man did that hurt... for a minute all I could do was just sat on the ground. And swear. After I got up I had to walk for several minutes before I could jog again. Luckily there was no pain after about one mile of running. Whew! It hurt so much at first that my stomach felt upset.

Falling has no allure to me any more, I got my fill from years of bicycle racing. This is my second(?) fall this year and the worst injury so far. I'm ready to be done with it.

On the up side running with Bryan is awesome. We both work in and with technology and so most outings include rants about various technologies, users; traditional IT stuff. Good times for me in other words. We also saw two dear right at the start and they were SO not afraid. Pretty cool (and somewhat scary) to see pairs of glowing eyes in the pitch black. One was on each side of the trail just 10' from us and they were so mellow as we ran by. We also saw two ducks mating in a pond. At least I hope they were mating... otherwise it was a huge, silent fight.

I slept like crap last night but my body felt fine. I'll take it.

I broke out the Brooks PureGrit shoes today and they felt great! I think I like that close to the ground feeling a lot. And on the trails I ran today the cushion was ample.

I have no idea why my GPS spazzed today... I wish technology would just work.

Sleep 4
Waking HR  
Body Weight  
Body Fat  
Breakfast 4:00 AM - Promax bar, apple sauce, water
Lunch  
Dinner  
Workout Food one gel right at the start, another about 4 miles in, large bottle w/2 scoops HEED
Injuries scraped my right knee, bruised my left palm
Therapy  
Time of Day 5:00 AM
Workout Type endurance
Weather upper 40s, cloudy, wet ground but no rain, calm
Course  
Results  
Time 2:41:32
Distance 14 miles?
Pace  
Equipment Brooks PureGrit, Garmin Edge 500, Ultimate Direction Fastdraw Plus, Black Diamond Icon Headlamp
Clothing Injinji Run Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft sleeveless undershirt, Patagonia Merino 1 Silkweight Crew, SmartWool cap

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