30 April 2012


Man am I tired from the weekend… it felt good to do nothing aerobic.

Still manage to check the 'training' box though and got in my core routine. Barely. I dicked around like crazy again this morning and almost did not make it to the gym…

29 April 2012

Arboretum run | Soaring Eagle MTB tandem ride

What a great day!

In the morning I got in a fun run with some great guys and then Shelley and I took the tandem up to Soaring Eagle Park on the Issaquah Plateau and rode some super trails.

Note to any MTB tandem riders - these trails are very tandem friendly!

Which was exactly what we needed as our skills seem super rusty this year for some reason.

28 April 2012

Olympic View Road Race

Attack! Go fast! Go fast some more! Cover that move! Do it again!

This was real racing today which was a nice (although tough) change from the negative riding that sometimes occurs at our level. Huge kudos to Greg Kauper; with just one teammate we had to cover everything and except for the very last move we did! Also to Aaron Berntson for making that last move which we missed stick, the entire Garage Racing team for lighting up the race and to Audi for putting in a solid, coordinated effort to bring back the last big break.


27 April 2012

core | bike commute

Great core workout today - what a pleasant change! I had no iPod but still got in the 'zone' for the plank and honestly could have gone a little longer than four minutes today but was so surprised when I looked at my watch and saw the time that I just quit. Still, nice!

At lunch I went to the IMA and got in some much needed stretching. It never ceases to amaze me how tight I get without regular maintenance.

ASIDE - I've said it before and I'll probably say it another 100 times, it blows my mind how much stuff I have to do just to be able to do the things I want like ride and run.

My ride home felt great so I took the long way. The clouds looked ominous but the rain held off, lucky me.

26 April 2012

cardio x 2

Last night I was sorta psyched to ride this morning and then when I woke up it was pretty darn wet. No thanks.

ASIDE - when did I get so freaking soft…? It's been a while now that's for sure. And my weight is way up! I'm sure it has nothing to do with the fact that I have eaten out and had beers the last three nights. :(

Instead of riding I went to the gym. I have a hard race coming up Saturday so did not go for a run and instead opted for some low-impact cardio. Exciting. I know.

Since that was only a short effort (I delayed going to the gym until the last possible minute) I went again at lunch.

25 April 2012

cardio | core

Just some active recovery (the cardio) and some maintenance (the core) today.

My shoes still had not dried out from last night's douching.

24 April 2012

bike commute | Pacific Raceways

I woke up in time to go to the gym… but stayed home this morning and dorked around on the computer. :( Such is my lot in life to want to be fit and to play with my toys.

The ride to and from work felt great.

The race was supposed to be dry… need I say more? If it's raining it must be Tuesday.

23 April 2012

core | bike commute

At the gym this morning all my hip abductor exercises were really tough… Oh well, I have not done them in about one week so that's what I get.

More fantastic Seattle spring weather so I took the long way home. Yes!

As luck would have it, as soon as I hit the Burke-Gilman Trail two guys started 'racing' me. Now first of all I'm riding a single-speed cruiser with platform pedals. But the intent was obvious, being a racer myself I can totally tell when someone is trying to assert themselves and these days I usually just let it go. 1) The Burke is not a great place to race and 2) I'm here to enjoy the scenery, listen to my music and people watch.

Not today.

It's a fun challenge to see if I can keep up with (or sometimes pass/drop) people while on my commuter bike and so that's what I did.

Pedal, pedal, pedal!!!

I won. And there you have it, Martin is a shallow human being. :)

22 April 2012

Japanese Gulch MTB tandem ride

We set out to try a new trail today - Japanese Gulch. This is a really cool ravine in Mukilteo with railroad tracks (the steepest grade in the state of WA!) running up the middle and trails on both sides. The loops are not super long but you could easily string together two, three or four for a full day of riding. And it's incredibly accessible. Some sections of the trail do not drain very well and the soil has some clay in it so be prepared to slide around a little, a lot if it's wet.

This was our first mountain tandem ride of the year and for some reason it takes me a while to dial in the bike handling every spring… Let's just say we should have had a helmet cam.

21 April 2012

Magnuson Series Half Marathon

The Magnuson Series is a pretty cool event. It consists of a 5 km loop that winds through Magnuson Park and normally you can do the loop once, twice or three times but twice every year they have a half marathon option which means you do four laps plus a 1.1 km loop to round out the distance.

This course is roughly 50% paved foot paths and 50% gravel walking paths and one grass section. With the exception of one tiny rise (30' elevation gain?) this is a FLAT loop. I have always thought Magnuson Park was huge but you need to wind all over the place to get in 5 km.

What makes this event so great is that it's in the city (so it's close to where most people live), it's scenic, there is plenty of parking, the course is not difficult plus it's a loop so you can go as long/short as you want which lets everyone finish and there is a separate walking category which makes it more inclusive. Nice.

Did I mention that Magnuson Park is not very far way from our house? So I rode my bike to the start! Here I am after finishing.

Magnuson Series Half Marathon. And what the hell, how about a PR.

20 April 2012

treadmill run

More training for work today and it's super wet out so gym it is.

Since I'm doing a running race tomorrow today is sort of my 'opener' day. I started mellow, sped up a little and then sped up again for the last five minutes. I have not done ANY fast running in what feels like ages and so this was a bit of a shock to the system but after about 15 minutes I was feeling much better.

I'm not going set anything on fire tomorrow but if the weather cooperates - which it looks like it will - I should have a good time.

I wore some fancy, brand new shoes today (Brooks Launch) thinking I might want to give them a spin tomorrow… we'll see. They felt fine.

19 April 2012

cardio | bike commute

I had training all day today for work so just had time for a quickie in the AM. Since I decided I'm doing a running race Saturday I wanted something of the low-impact variety and nothing says low impact quite like an elliptical trainer.

The weather was also pretty awesome looking this morning so I jumped on my bike and rode to the training but of course it was pissing when I went home. Oh well, at least it was not cold. And I felt great on my commute actually, that's always nice. I climbed all the way up Capitol Hill in the saddle.

18 April 2012


I didn't drag my ass to the gym in a very timely manner this morning so had to abbreviate my core workout somewhat. Oops.

On the upside I got in a quality stretching session at lunch which I really needed. I had developed a slight twinge in my right hip/knee and I'm not sure exactly which stretch alleviated it but one of them did.

17 April 2012

Lake WA Blvd intervals | bike commute | treadmill run

Today I got it all in. I'm so totally multi-sport. In my mind.

This morning I met Ryan Dean and Greg Kauper and Ryan and I spent the whole workout chasing Greg. Greg was on his TT bike and feeling great while Ryan and I were on our rain bikes and I for one was whooped.

Greg wanted to get in two 20-minute or similar efforts and so after meeting these guys at the UW and rolling down to Lake WA Blvd it was game on.

Holy hate, my legs felt like dog doo as Greg disappeared in the distance… At first I was able to save some face by holding off Ryan but after about four minutes he caught me, passed me and I was so demoralized I actually sat up! Luckily that didn't last long and I resumed my effort but it was pathetic.

The effort lasted from just north of Starbucks on Leschi all the way past Seward Park, up the hill and down to the first stop sign after the summit. Adding that hill was a super idea but I was not liking it at the time believe you me. Here we rested for a bit, rolled south some more and then flipped a bitch and Greg promptly took off again.

At first I thought, "I'm holding him, I'm holding him!" but then we got to the first flat section of road and the gap started to form. Bye bye Greg. Bye bye Ryan. By the time we got to the top of hill and were descending to Seward I was seriously adrift once again.

But I felt marginally better this time. And I did not sit up. And I caught Ryan. Some face was saved.
Greg was on a serious roll today - I hope he has an excellent race this weekend. I was obviously not tapering or rested or warmed up. You know, all the things you need to do in order to perform well. :)

16 April 2012

treadmill run | core

I had not done any core since last Thursday and for some reason I felt sorta pooped today but in retrospect I rallied. In relative terms of course…

I extended my run five minutes in the morning and at lunch when I hit the IMA I opted to not stare at my watch while doing the plank and got in 30 extra seconds. Yes. Some credit goes to my iPod for sure.

My run was just to run! I guess I like it and since I'm not going to Walla Walla this coming weekend I am toying with the idea of doing a running race. Will I be prepared? No. Do I expect to go fast? No. But I think it will be fun and the weather is supposed to be nice and it will be good to get in a longer effort again. It's been a while since I have done that. And I feel way less self-conscious running with no shirt on than I do riding a bike in the same attire.

Sometimes you just need to do what you need to do.

14 April 2012

Team Ride in the Bothell hills

A real workout! And because of the excellent weather I got to ride my race bike. Boom. And I did it with my team! And by 'team' I of course mean two other guys.

I met Greg Kauper and Tony Bravetti in Bothell at 7:30 and we proceeded to systematically ride most of the hills up here.

NOTE - there are a lot of hills near Bothell! And most of them are not short.

It was a great day. Why? Well let me tell you.

  • The weather was fabulous.
  • I felt good. Like really good. Not sure if it was the bike or because I took it easy yesterday but I like this feeling.
  • The company was awesome.
  • Did I mention I was on my light bike?
  • We set out to ride 10 solid hills and with a minimum of fuzzy math we accomplished this goal.
  • I was completely dorked out in all my technology so I had speed, heart rate and power.

13 April 2012

ride | bike commute

Wow… I felt really beat down this morning. My legs were worthless! Good thing for me there was nothing on the agenda or I would have had to take a zero.

I met Ryan Dean at the UW and we headed south for a lap around Mercer Island.

The light crossing the lake was amazing and Mt Rainier was looking incredible with no cloud cover whatsoever. We both commented on how beautiful this part of the country is when the conditions cooperate. Nice.

As we rode it got warmer and brighter and by the end I was positively overdressed but super happy. So I extended the ride by commuting to work on my bike. Bonus.

12 April 2012

treadmill run | core

Did I say I was giving up running…? I lied. Sometimes it's just easier than getting all geared up for a bike ride. Plus the muscles are different so I was sorta justifying it that way as my ride yesterday was hard.

The highlight for today? My weight is not up.

11 April 2012

Lake WA Blvd intervals | bike commute

Owie… a real workout today and it was a bit of a shock to my (obviously overly) sensitive system.

I met Ryan Dean at the UW and we rode down to Lake WA Blvd for some intervals. On the agenda was one five-minute effort, two one-minute efforts and then three 20-second efforts. The idea was to do them all as hard as you could for the scheduled time with roughly two minutes of rest between each one.

I was not riding with power but Ryan set a new 5, 3 and 2-minute PR for power in the first effort…! I also know he was hoping to hit 1000 watts during one of the 20-second efforts and we even timed our last one to finish on the rise by Mt Baker Beach but I think he only got up to 987 watts or something like that.

ASIDE - rarely has my rain bike felt so slow…! Nothing like trying to go 100% to highlight the fact that it's not a fast ride.

As we got ready to start the first effort I recall feeling like I had NOT warmed up adequately and sure enough when Ryan took off I was dropped like a rock. I mean I was off the back big time. As Ryan rode away from me I was getting all discouraged and hating life and could not find any sort of rhythm but kept plugging away.

About half way through the interval I guess I felt better because I figured what the hell, got out of the saddle for a few seconds and tried to close some of the gap. And it worked! As I sat back down the gap to Ryan had been halved and at this point I got stuck in and felt some motivation to close it all the way. In the end I actually ended up coming around Ryan as I think he paid the price for going out so hard.

Interestingly the one-minute efforts were almost exactly the same. Ryan would start much faster than me and then I would claw my way back and at least pull even with him by the end.

The 20-second efforts were tough! Not surprisingly these felt like they lasted much longer than 20 seconds… Ryan was clearly faster than me here but I was doing better and he didn't ride away from me at least. Nice to see me come around.

10 April 2012

bike commute

I was pretty pooped yesterday and woke up feeling borderline sick today so opted not to go to the gym this AM or race tonight but by the afternoon I felt much better so took the long way home. And it felt great!

Nice to have your day turn around.

09 April 2012

core | bike commute

I love being able to run errands and go places on the bike. What's that you say? Your day has turned to shit because you are stuck in traffic on the Mercer Mess? Well I'm on the bike path listening to my iPod and there are no traffic jams here. See ya.

After work I rode into downtown to get a new phone (joy!) and then it was off to Fremont to meet some friends for a beer. All on the bike and I bet I got to each of my destinations way faster than if I had been driving. Another bonus? I always get to park right in front of where I am going to.

08 April 2012

team ride

Another sunny day! How sunny you might ask? This sunny my friends:


That's right bitches, THAT TAN LINE IS JUST FROM TODAY. Unlike some freaks that sport the perma-line all year long, all mine fade every winter.

07 April 2012

06 April 2012

bike commute

I got sick yesterday. :(

This co-worker has been nursing a cold for about two weeks and it finally got the better of me. By the time I arrived at home I was already getting the sore throat and was sneezing (amazing how fast this shit progresses!) and after dinner I went straight to bed.

I was hoping I would be up for the gym this morning but no dice. At least I rode my bike to work (so I could easily see my dentist during lunch). I know, more fun.

ASIDE - aren't adults supposed to stop getting cavities if they take car of their teeth? I feel like I am very careful about dental hygiene and yet I still need to get a filling today. Bummer.

05 April 2012


Rest day. For those not 'in the know' (whatever the hell elitist level of understanding that is, right?) that doesn't mean do nothing, instead it means 'active recovery' which  means a very low stress workout.

I'm smiling thinking back to a conversation I had with my dental hygienist yesterday as she was cleaning my teeth. She noticed I had ridden my bike to the appointment and asked how far it was. I told her it was just five miles and after expressing amazement (she is obviously one of those people that thinks of miles in terms of running and running is HARD) she asked where I live. I told her on top of Capitol Hill and she said, "Oh WOW, that must be a great BURN going home!" Burn. Nice.

'Gym speak' I call it. It's so something an aerobics instructor would say and what most people seek every single time they exercise. And then brag about. While on an active recovery day it's something I try to avoid. Not so easy when you need to climb all the way to the top of the hill.

This is the long way of saying I took the bus to work.

04 April 2012

Cycle U CompuTrainer | bike commute | core

Oh look at that, there really are lots of different CompuTrainer workouts and it isn't all just 2x20s. Say hello to 4x10 with just 60 seconds of rest between intervals.


03 April 2012

Madrona repeats

Incredibly it was not raining when I woke up so I decided to go for a ride.

Not only was it dry out it was also warmer than I thought it would be… This is that time of year where you get all geared up to brave the elements and then it's 50 degrees. D'oh…! That's kinda what happened today. My wind vest came off in about five miles and my gloves came off for the last hill. BUT I AM NOT COMPLAINING.

I left home a little earlier than last week so I had time for one more hill. Nice.

I again alternated in the saddle and out of the saddle for the first four and on the last one I rode in the saddle to the first bend and then shifted up, stood up and went as hard as I could to the summit. As hard as I cold felt pretty slow on this bike. Or maybe it's just me. :) Then I just spun up the remainder of the climb and up Union and home.

The sunrise was freaking amazing today. I saw the first rays of light descending from the first hill and on each subsequent climb it got brighter and more spectacular. So, so beautiful.

02 April 2012

treadmill run | bike commute | core

Yesterday was kind of a cluster and conspired to keep me from riding so today was not a rest day. Easy.
I got in a run in the morning and took the long way home while commuting because it was FREAKING GORGEOUS out on this day. What's even funnier than me using words like 'gorgeous' is that I would describe a partly sunny, 58 degree like that. Obviously I am a victim of the bleary weather we have been having and anything over 55 feels like summer is just around the corner. Hey, I was able to ride with no knee warmers, gloves and short sleeves. That says something.