28 February 2013

weights | core | Expresso exercise bike

Man, I slept like utter crap last night but managed to check both the AM and the PM exercise box. I even managed to up the reps on more of my exercises. I suppose I am not pushing myself all that hard in the gym... And really, pushing hard in the gym is not my goal; I'm just trying to burn some calories and not atrophy. Still, it was fun to feel like I could do a couple of more reps.

Expresso_2013-02-28
Sleep 4
Waking HR
Body Weight 12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:00 AM
bike - 12:00 PM
Workout Type strength
endurance
Weather
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 75 lb. (right leg only)
incline leg press 3 x 22 - 45 lb. (right leg only)
shoulder press 3 x 22 - 40 lb.
lat pull-down 3 x 22 - 75 lb.
knee push-ups 20/20/18
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 20
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time
Distance
Pace
Equipment
Clothing

27 February 2013

weights | core

Just the gym today, I had too much work to make time for cardio.

I did increase the reps on some exercises today though! Yeah for me.
Sleep 7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day 5:00 AM
Workout Type strength
Weather
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 75 lb. (right leg only)
incline leg press 3 x 22 - 45 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 22 - 75 lb.
knee push-ups 20/18/16
seated cable row 3 x 20 - 60 lb.
ball leg lifts 3 x 20
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 20
Results
Time
Distance
Pace
Equipment
Clothing

26 February 2013

weights | Expresso exercise bike

I am finally able to do some proper core work... not much but it's a start. My ankle is doesn't hurt too much to put it up on a ball so I did. I also finally ditched the back machine in favor of back extensions on the mat.

I was planning on upping the reps a bit today but coming off of a rest day made me somewhat lethargic for some reason.

At lunch I made it down to the IMA again for some sweet, sweet Expresso exercise bike action.

Expresso_2013-02-26

I tried to average 90 rpm today but fell short. :( It's harder than I thought.

Sleep 7
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:00 AM
trainer - 12:00 PM
Workout Type strength
endurance
Weather  
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 20 - 75 lb. (right leg only)
incline leg press 3 x 20 - 75 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 18
seated cable row 20/20/25 - 60 lb.
ball leg lifts 3 x 20
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 20
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

24 February 2013

weights | core | south Lake WA loop + Mercer Island

I went to the gym this morning and was able to do a little more and the single leg exercises are starting to feel slightly better as well. And I was able to do one more push-up! Progress. :)

In the gym I'm comfortable enough where I could start to go heavier but I need to remind myself why I'm here which is just to burn some calories, maintain some strength and hopefully keep my legs from atrophying too much. To that end I think adding some reps is more desirable than upping the weight very much.

After getting home I changed and headed out for a ride in relatively mild although somewhat windy conditions. Hey, I'll take it. In fact, I had some sun on my ride today - huge pleasant surprise considering the weather forecast I saw Friday which predicted wind and rain all weekend. Awesome.

People watching at the gym continues to be super fun on the weekends as some of the characters that don't' show up at 5:00 AM on weekdays (that's when it opens Monday-Friday) are able to make it in by 8:00 AM on Saturday and Sunday (that's when it open on weekends). Today there were a couple of yellers with all the accessories.These guys had on massive, leather lifting belts, lifting gloves, piled on massive amounts of iron for deadlifts and then yelled at each other for motivation. I was smiling.

On my ride my heart rate monitor cooperated for a change. And I went one minute faster than when I rode this route yesterday, woohoo! Kidding. About the woohoo part anyway.

I wish I had a power meter on my rain bike... I feel like it's sometimes hard to tell if I'm going too hard and that extra data would certainly help. Anyone want to donate $1,000 to the cause? :)

Sleep 7
Waking HR
Body Weight
Body Fat
Breakfast I didn't eat until after the gym.
Lunch 1:00 PM - Smoothie 2.0
Dinner
Workout Food gym - water
right before ride - Promax bar
ride - large bottle w/2 scoops Perpetuem
Injuries
Therapy
Time of Day gym - 8:00 AM
ride - 10:30 AM
Workout Type strength
endurance
Weather mid 40s, dry, mostly cloudy, windy
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 20 - 70 lb. (right leg only)
incline leg press 3 x 20 - 45 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 18/18/19
seated cable row 20 - 75 lb., 2 x 20 - 60 lb.
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time gym - 50 min
ride - 1:55
Distance ride - 31 miles
Pace
Equipment Redline Conquest Pro
Clothing ride - knit shoe covers, Roubaix knickers, Craft Active Classic Long Sleeve Baselayer, thick long sleeve jersey, OR Gripper gloves, cap

23 February 2013

weights | core | south Lake WA loop + Mercer Island

I could complain how it's incredibly frustrating to be told I have to hold back and that I should not ride more than two hours at a time and that I shouldn't get out of the saddle or go hard but instead I'll say that is was awesome to get outside when it's not raining and how fun this loop - that I have ridden about a million times and normally think is boring as all get out - can be when you have so few options and have not been outside since last weekend.

I actually had a good time! I did have to concentrate a LOT to keep the pace down and to stay in the saddle. Of course as my fitness fades it's getting easier and easier. :(

I saw a lot of cyclists out and about today, that was really cool. Even a few small groups in matching kits. And I saw Uli Steidl (running south on Lake WA Blvd), Alastair Lockett (on his way home as I headed south) and then coming around Mercer Island I think I saw Kenny Williams. It's always nice to see folks.

ASIDE - some people 'run' but Uli was running! He was out with this guy I recognized from the Loop The Lake Marathon and they were freaking hauling ass. Into the wind! Amazing to see.

Oh yeah, and I went to the gym this morning for some more one-legged stuff. See that guy with the one normal leg and one atrophied leg? That's me.

Sleep 7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food gym - water
ride - large bottle w/2 scoops Perpetuem, Hammer Bar
Injuries
Therapy
Time of Day gym - 8:00 AM
ride - 9:45 AM
Workout Type strength
endurance
Weather mid 40s, cloudy, dry, some wind
Course
leg extensions 3 x 20 - 115 lb.
leg curls 3 x 20 - 120 lb.
donkey kick 3 x 20 - 70 lb. (right leg only)
incline leg press 3 x 20 - 45 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 18
seated cable row 3 x 20 - 60 lb.
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 20
Results
Time gym - 50 min
ride - 1:54
Distance ride - 31 miles
Pace
Equipment Redline Conquest Pro
Clothing

22 February 2013

weights | Expresso exercise bike

After talking to Neal Goldberg from FootWorks PT yesterday morning I discovered that some of the ab and back exercises I am doing on machines at the gym are actually hurting my back. Nice. So today I tried to mix it up.

On the upside he said that doing some one-legged exercises on my right/healthy leg will help my left leg so I started doing some of that. I have to admit it felt funny working the right leg, and then the right leg, and then the right leg again and finally walking away from the machine without ever doing anything for me left leg.

At lunch I got back on the Expresso exercise bike at the IMA and went for a slightly longer course. I think the 'suggested' times were scaring me off but I'm finding that even when I take it relatively easy I am beating the pacer by 5+ minutes so I should not be worried about these sessions taking too long.

Expresso_2012-02-22

Sleep 6
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:15 AM
trainer - 12:00 PM
Workout Type strength
endurance
Weather  
Course
leg extensions 3 x 20 - 115 lb.
leg curls 3 x 20 - 120 lb.
donkey kick 3 x 20 - 70 lb. (right leg only)
incline leg press 3 x 20 - 45 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 18/18/17
seated cable row 20 at 75 lb., 2 x 20 - 60 lb.
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
Results  
Time weights - 45 min
trainer - 30:40
Distance trainer - 9.5 miles
Pace  
Equipment  
Clothing  

21 February 2013

weights

Did my usual minimal weight routine at the gym this morning and then took the bus to work as the forecast was for rain.

I did increase the weight on my leg exercises and it was doable.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type strength
Weather  
Course
leg extensions 3 x 20 - 115 lb.
leg curls 3 x 20 - 120 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 17
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 80 lb.
twisters 50 each side - 12 lb.
leg extensions 100
back machine 100 - 150 lb.
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

20 February 2013

pants in the shower guy

I feel like the person that tells you an incredible story to which you respond with an incredulous eyebrow raise and they reply, "Hey, I'm not making this stuff up!" Because I'm not.

So I'm in the IMA locker room shower... [Always a good way to start any story in my opinion.] and I'm toweling off when this guy walks up.

At first I thought he was just going to wet his towel or something because he's wearing jeans, socks and tennis shoes and carrying his towel.  But no; Mr. Jeans, socks and tennis shoes walks right into the shower, turns on the water and proceeds to wash his hair.  While wearing his jeans, socks and tennis shoes! IN THE SHOWER.

Of course the whole time he's doing this he's all bent over in a supreme effort not to get his pants and shoes wet.

As I'm trying my best not to laugh out loud or stare too much I'm thinking there has got to be a reason he is doing this, right? Let's go over some possible scenarios.

  1. He's mortified of being naked around other guys. This is not that unusual and I have seen tons of guys who try to undress/get dressed with their towel wrapped securely around their waist. Some guys even go so far as to not remove their shorts (swimming or otherwise) while in the shower and simply shove their soapy hand down their pants and then pull the waist elastic away from their body to rinse after. Other guys will just wear shorts under their pants, work out, put their pants back on over their shorts and go home where I'm assuming they can then shower in private.
  2. He forgot to wash his hair and didn't remember until he was half way dressed. This seems not so plausible to me as I would just get undressed again or freaking forgo the shampoo. I mean I did rinse my hair. Besides, most people wash their hair once per day anyway so the next washing is just not that far off. Pits and crotch seem way higher up on the list of washing priorities to me. Plus, I'd feel like an enormous idiot WALKING INTO THE IMA SHOWER WITH MY PANTS AND SHOES ON. Then again, some people are motivated by different things than me.
  3. I can't really think of a third scenario but my tendency is to try and list things in threes so I gave it a shot.

I think it had to be #1. Discuss amongst yourselves.

After getting dressed I'm walking out of the locker room and the hall to the exit passes the lifeguard/first-aid room by the swimming pool where the door happened to be open. Here is the sound bite that I heard.

"Okay, so it's 8:30 Friday night and this guy runs in, gags himself and runs out! We totally had to shut down the pool."

I'll just pause a second while that sinks in.

in case you didn't get it, here is what went down. On some Friday night, this guy runs over to the swimming pool, makes himself throw up IN THE POOL and then runs away. WTF? Here again are some possible scenarios.

  1. Some sort of fraternity hazing. Doubtful; I was in a fraternity and our house at least did not do stuff that would make our pledges 1) look stupid (in public anyway) or 2) dramatically increase the odds of getting arrested for attempted bioterrorism.
  2. Bioterrorism. Well, although extremely amateurish this person's act did succeed in getting the pool shut down but did they have to flush it? Were the men in haz-mat suits called? I suspect not. Odds are they just pumped another metric shit-ton of chemicals into the water and waited a bit for them to disperse and opened the pool back up.
  3. A game of Truth or Dare gone awry. Who knows, kids these days...

People. Always a good source of entertainment I say.

Technorati Tags: ,

weights | trainer ride

At the gym this morning I noticed I am making some progress as some of these exercises are finally getting a little easier... Will I move up in weights or reps? Not even sure if I have the motivation honestly. I'm just checking the fitness box here and don't really want to make any gains in upper body strength, it just happens to be what I can do at the moment.

At lunch I got on the Expresso bike at the IMA again and incredibly it was still kind of fun. I could feel myself wanting to go faster and help back but I set a new PR (like I'm ever really trying that hard...) on the course I did today.

Expresso_2013-02-20

Sleep 7
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:45 AM
cycling - 12:00 PM
Workout Type strength
endurance
Weather  
Course
leg extensions 3 x 20 - 95 lb.
leg curls 3 x 20 - 105 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 17
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 80 lb.
twisters 50 each side - 12 lb.
leg extensions 100
back machine 100 - 90 lb. (I had to use a different machine today)
Results  
Time cycling - 25:59
Distance cycling - 8.3 miles
Pace  
Equipment  
Clothing  

19 February 2013

weights | bike commute

Well, my day started out okay and I hit the gym with my usual moderate enthusiasm but after some extremely discouraging news about my ankle from yet another specialist (more on that later) I rode my bike VERY SLOWLY (because of the ankle news) the rest of the way to and from work.

Sleep 7
Waking HR  
Body Weight 12:00 PM - 179 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:30 AM
Workout Type strength
Weather  
Course
leg extensions 3 x 20 - 95 lb.
leg curls 3 x 20 - 105 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 16
seated cable row 3 x 20 - 60 lb.
crunch machine 75 - 90 lb., 25 - 80 lb.
twisters 50 each side - 12 lb.
leg extensions 100
back machine 100 - 150 lb.
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  

18 February 2013

road ride

I know...! That's TWO rides in TWO days for me. You'd almost think I was a cyclist or something.

Yesterday was a test ride so to speak. I wanted to find out how my ankle would tolerate riding and if needed I could have bailed across I-90 cutting the distance in half. As it turns out I did not need to cut the ride short and so today I decided to add a couple of hills into the mix.

The result? A resounding success.

When I got home my left ankle looked as good as it has since I first sprained it meaning the swelling is going down.

Funny interesting how fragile the human mind/spirit is and how quickly you can go from pretty down in the dumps to this.

Twitter_2013-02-18

It's also funny (for real this time) how I thought this route was going to be longer than the Lake WA loop I rode yesterday... I guess it's been quite some time since I have ridden this way.

I had a blast. And I a couple of great encounters.

  • As I was riding back home on the Cedar River Trail I passed this guy going the other direction. He was perhaps 55 or 60 years old, riding a MTB, had on about 10 shirts/jackets but was wearing only shorts on his legs. What caught my eye wasn't the rear view mirror that this guy had mounted to his handlebars, rather it was the RUBBER CHICKEN that he had tied to his head tube. As we passed each other I could feel my face breaking into this enormous grin. And it stayed there as I started wondering why this chicken was still attached to his bike! Did he think it was cool? Had he attached it years ago and now was so used to it he simply didn't think about it? So many questions...
  • On my way north I had to stop for a light on Rainier Ave. This woman crossed the street and upon reaching my side turned her eyes toward me, smiled (revealing some missing teeth) and said, "Nice shades." I smiled back and said thanks. Then she said, "Nice bike too." Thanks for making my day partially toothless woman.

When I got home my back was much happier than after yesterday's ride. I made an effort to sit up a few times today to stretch and I also climbed out of the saddle a bit. Hey, it wasn't hurting my ankle.

I even managed to chase down two guys on the bike trail today. It's pretty easy to 'win' a race if you are the only person that knows you are racing. :)

Sleep 6
Waking HR  
Body Weight 12:00 PM - 175 lb.
Body Fat 6
Breakfast  
Lunch  
Dinner  
Workout Food 2 large bottles each w/2 scoops Perpetuem, Hammer Bar
Injuries  
Therapy  
Time of Day 9:00 AM
Workout Type endurance
Weather low 40s, cloudy, dry sky, some damp roads
Course  
Results  
Time 2:41
Distance 45 miles
Pace  
Equipment Redline Conquest Pro
Clothing  

17 February 2013

Lake WA loop

Okay, I guess I am damn lucky because even though my left ankle is way messed up (meaning no running and not even much walking at this stage) I can still ride my bike. Yes! So today I got out and with some guarded optimism embarked on a 50-mile jaunt that didn't have too many hills. My PT said it's still too soon to put much pressure on my ankle which meant no sudden efforts and being really gentle when out of the saddle.

I did just that and my ankle survived. It did fine in fact.

My back? Not so hot. But I have not been able to do any real core work at all this last month; just some ab exercises and some minimally effective back stuff so I am NOT complaining.

It took me a bit to get my bike ready to go, I had to air up the tires, find my cycling computer (gotta have the stats!), find my heart rate strap (gotta have more stats!), contort myself so I could fit my iPod in the radio pocket of my shorts and then I forgot just how long it takes to get dressed for a proper bike ride. :)

Right away I saw two friends; Martha Walsh and Aaron Shaw. I think Martha recognized me when I shouted hello and Aaron beat me to the punch. So nice when folks make the effort to say hello!

The wind was blowing out of the south so being the wily veteran that I am I started with the wind so I could finish with the wind. Martin is no dummy.

ASIDE - for the first time in I don't know how long I avoided riding my bike through the Arboretum because I was worried I would not be fast enough... Sheesh, talk about humbling. So I took the bicycle bypass instead.

As you can see from all my stats below I kept the pace sedate and did not push the hills. And you know what? I had a blast! The weather cooperated, I saw some more old friends and even connected with one for the ride from Renton back up to Seward Park. I also didn't bonk, have any mechanicals or sprain my ankle again. Today was a good day.

About the only thing that was an unwelcome surprise was how much you have to turn your foot to clip out of Speedplay X series pedals. This is something I had never given a second thought before. I had to plan ahead for every red light and stop sign and involve a bit of body English to help minimize the foot twist. A couple of times stopping elicited a tiny grimace as my ankle complained. I also had to be careful putting my foot down as I release my left foot when I ride a bike and that's the one I sprained. All in all, not a big deal and I never hurt myself.

Sleep 6
Waking HR  
Body Weight 1:00 PM - 180 lb.
Body Fat 6
Breakfast  
Lunch  
Dinner  
Workout Food 2 large bottles each w/2 scoops Perpetuem
Injuries  
Therapy  
Time of Day 9:45 AM
Workout Type endurance
Weather low to mid 40s, cloudy, almost totally dry, light breeze
Course  
Results  
Time 2:45
Distance 49 miles
Pace  
Equipment Redline Conquest Pro
Clothing  

15 February 2013

weights | indoor trainer | walk

I didn't sleep so well and almost blew off the gym but rallied at the last minute and made it in. As usual, I'm glad I did...

ASIDE - that lesson will never get learned. :(

At lunch I went back to the IMA for another session on the Expresso exercise bicycle and with a small saddle position adjustment it was slightly more comfortable. Whew, I was getting almost numb in the hindquarters after about 20 minutes.

Expresso_2012-02-15

I also walked home for the third time this week! I know, 1.5 miles, big deal... Well for me it is a big deal when my ankle doesn't bother me. Now I just need to be careful to do my rehab/PT to strengthen my ankle and not attempt too much too soon and re-injure it. What sucks worse than an injury? Prolonging the injury.

Create Maps or search from 80 million at MapMyRun
Sleep 6
Waking HR  
Body Weight 12:00 PM - 179 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:15 AM
trainer - 12:00 PM
walk - 5:30 PM
Workout Type strength
endurance
Weather Low 50s, sun, blue sky, dry, calm!
Course
leg extensions 3 x 20 - 95 lb.
leg curls 3 x 20 - 105 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 16
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 90 lb.
twisters 50 each side - 12 lb.
leg extensions 100
back machine 100 - 165 lb.
Expresso - pretty flat
Results  
Time trainer - 25:58
Distance trainer - 8.3 miles
Pace  
Equipment  
Clothing  

14 February 2013

indoor trainer

I blew off the gym today and instead just went to the IMA at lunch and hopped on the Expresso exercise bike again. This is still pretty fun the the saddle is killing my butt... It's just too wide, too soft and too plain wrong. Oh well, small price to pay perhaps?

I opted for a flat route to keep myself in the saddle (hence some of my discomfort perhaps?) and hopefully be more consistent with my heart rate. The suggested time range for this route was much longer than it took me and I am not going fast based on the leader board. I guess they just set the bar really low to allow everyone to succeed. I'm still learning how to estimate the time it will take me to compete these routes.

Expresso_2012-02-14

Sleep 7
Waking HR  
Body Weight 12:00 PM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 12:00 PM
Workout Type endurance
Weather  
Course pretty flat
Results  
Time 25:58
Distance 8.3 miles
Pace  
Equipment Expresso exercise bike
Clothing  

13 February 2013

weights | walk

Just the gym today thankyouverymuch. Oh, and I walked home from the bus again.

Man, I am lifting really light weights but I am still TIRED from this workout. In the upper body that is; my legs are no problem. I can barely do 15 knee push-ups after doing the shoulder press and my arms are shaking trying to hold onto the medicine ball as I do my twisters. Sheesh.

Create Maps or search from 80 million at MapMyRun
Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:15 AM
walk - 5:45 PM
Workout Type strength
Weather mid 40s, dry, cloudy, calm
Course
leg extensions 3 x 20 - 95 lb.
leg curls 3 x 20 - 105 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 15
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 80 lb.
twisters 100 - 12 lb.
leg extensions 100
back machine 100 - 165 lb.
Results  
Time walk - 30 min
Distance walk - 1.7 miles
Pace  
Equipment  
Clothing  

12 February 2013

weights | indoor trainer

Another day in the gym lifting weights and another day on the Expresso exercise bicycle. This time (unlike yesterday) I created an account prior to starting so I could record my workout. I selected the same route as yesterday and perhaps because I knew what I was doing this time I completed the course in about one minute less time.

Expresso_2013-02-12

Sleep 7
Waking HR  
Body Weight 12:30 PM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:30 AM
trainer - 12:30 PM
Workout Type strength
endurance
Weather  
Course
leg extensions 3 x 20 - 95 lb
leg curls 3 x 20 - 105 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 15
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 80 lb.
twisters 100 - 12 lb.
leg extensions 80
back machine 100 - 165 lb.
Results  
Time gym - 45 min
trainer - 28 min
Distance trainer - 7.8 miles
Pace  
Equipment  
Clothing  

11 February 2013

weights | indoor trainer | walk

I got to the gym this morning for my 'new' routine of ancillary leg exercises, a little bit of upper body and some good old abs and back.

At lunch I went down to the IMA to ride a stationary bicycle and discovered a new and really fun piece of equipment! The have these Expresso bikes in the cardio room and they have a ton of cool features.

  • You can create an account which lets you track your workouts/PRs/etc.
  • You can share your workouts and PRs on various social networks by linking your accounts.
  • You can compete against other people either in real-time or by riding against their 'ghost' from a previous workout.
  • Unlike most gym exercise bikes these machines have a reasonable saddle, toe clips, adjustable saddle height and adjustable fore/aft position.
  • You can shift 'gears' and steer the bike.
  • There is a pretty good visual display so you can see the road, other racers and the pixilated scenery.
  • The courses have loads of twists and turns and ups and downs.

Of course I didn't figure out the whole personal account thing until I was done so rode today as a guest and did not store any data. :(

On the way home I missed my second bus so since it was a beautiful night I decided to test my ankle and walk home. It felt a little thick when I got home but no pain.

I did see some cool stuff on the my walk home. I encountered a massively affectionate cat.

Aggressively affectionate kitten on the way home.

I saw a couple of incredibly cool American cars.

American sleds on the way home. Cool and cooler.

And I saw a house with a castle-like tower.

Crazy castle house on the way home.

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Sleep 7
Waking HR  
Body Weight 12:00 PM - 179 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:15 AM
trainer - 12:00 PM
walk - 6:00 PM
Workout Type strength
endurance
fun
Weather  
Course
leg extensions 3 x 20 - 95 lb.
leg curls 3 x 20 - 105 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 15
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 80 lb.
twisters 100 - 12 lb.
back machine 100 - 150 lb.
leg extensions 80
trainer - Expresso bike 'Oh Mama' course
Results  
Time trainer - 29 min
walk - 35 min
Distance trainer - 7.8 miles
walk - 1.7 miles
Pace  
Equipment  
Clothing  

10 February 2013

weights | core |trainer

Well, when you are mostly otherwise incapacitated, why not lift some weights? Man did that feel weird...

I even managed 30 min on the trainer in the evening. I am not feeling very fit.

Incredibly after several hours on my feet my foot is not more swollen. It's the little things. I can now wear my Vans slip-on tennis shoes with super thin socks. Yes.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food weights - water
Injuries  
Therapy  
Time of Day weights - 8:00 AM
trainer - 5:30 PM
Workout Type strength
endurance
Weather  
Course
leg extensions 3 x 20 - 75 lb.
leg curls 3 x 20 - 90 lb.
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 60 lb.
knee push-ups 20/15/15
seated cable row 3 x 20 - 60 lb.
crunch machine 100 - 70 lb.
twisters 50 each side - 12 lb.
back machine 100 - 150 lb.
leg extensions 100
trainer - 39 x 15/16/17
Results  
Time 30 min
Distance 9.2 miles
Pace tried to keep the heart rate above 140 but felt really taxed when it climbed above 150
Equipment Ti Cycles Hyak
Clothing  

09 February 2013

trainer

Oh boy, today was my first workout since spraining my ankle on 2 February.

It was hard.

I rode the trainer because my ankle is not yet up for any kind of impact and today was also the first day I could finally fit my fat foot into any kind of shoe.

My doctor said flexing my foot up and down (like you do when you walk) is actually good as it will help pump some of the fluid out of the joint so cycling seemed ideal. Coincidentally, I happen to have a couple of bicycles in the house and a trainer too! Lucky me.

P1000090

20 minutes in I had to go find a towel and half way in I was dripping sweat so had to climb off and go find our fan. Other than that I just stopped pedaling once to adjust my Garmin and twice to stretch my legs.

I had music but even so it would have been ice to have something to watch like a movie.

Sleep 7
Waking HR  
Body Weight 4:30 PM - 178 lb.
Body Fat 6
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 2:20 PM
Workout Type endurance
Weather  
Course trainer
39 x 15 and 17 mostly
Results  
Time 60 min
Distance 15.9 miles
Pace just tried to keep my heart rate around 140
Equipment Ti Cycles Hyak
Clothing  

08 February 2013

coming to grips

Plus various other hyperbole and melodrama.

Since I can't document my physical activities these days, this blog will temporarily be used for extoling various universal truths that everyone else already knows and which Martin is just now figuring out.

When you get in the routine of exercising all the time it becomes a part of your life. I can think back to a particular day pretty recently that made me feel incredibly alive! Alive because I was able to do shit. Shit that many people can't do.

And when you get in the routine of being active you surround yourself with other people that are just as active. Enter Garmin Connect, Strava, Attackpoint, Facebook, etc., etc. So now I'm sitting here at my desk, it's sunny outside and I can't go ride or run. What's that in my Inbox? Why it's a Strava activity report... you know, the digest message that lets you see just what everyone else has been doing other than sitting at a desk with their foot elevated to reduce the swelling.

Then I start to browse everyone else's training log and see folks who are in So Cal, Hawaii, you name it.

To top it off I am suddenly seeing 10 times as many people running and riding their bikes as I did just one week ago.

Suck.

06 February 2013

You must be talking about somebody else...

If you are an athlete or know people that are athletes you all know 'that guy'. I'm talking about the guy that injures himself and persists in finishing the race or whatever arduous activity they happen to be undertaking at the time. And as you watch them or hear about this effort all you can think is. "Damn, that must hurt. Why didn't they just stop?"

Some classic examples are runners staggering, disoriented toward the finish line of a Marathon or Ironman Triathlon all dehydrated and obviously totally out of it. Or a gymnast vaulting with a broken ankle. If you are as big of an Olympics fan as I am you know what I mean.

Well guess what.

ankle

Now it appears I am that guy.

Four weeks ago I sprained my left ankle. It was kind of bad but no break and it started healing up relatively quickly. Last Friday I went to see my PT as I was unsure about whether or not I could run my next 50k and he gave me the green light. Yes! Oh man was I excited.

So I went. And I ran. And I sprained my left ankle again.

At the time it did hurt - a lot. I'm no doctor but I suppose I figured that if I was really damaging my body it would hurt more? Then again, it's entirely possible that I did most of the damage with the actual sprain and my running on it after didn't contribute too much...

ASIDE - that's one of the things I will ask my Podiatrist this Friday when I see him and until then I'll just keep living in my little dream world where nothing is my fault.

In spite of my ankle hurting I continued to run. For another 4.5 hours. Why? Damn good question. I suppose sometimes the sheer inertia of driving somewhere, paying for a ferry, camping, paying to run, being away from your wife, waking up early, trying to eat right and all the training you put in is just as powerful as having blinders on or being hyper motivated to win. For sure I was not in this race to win anything; running ultras has just been about challenging myself. Heck, I even took along my camera so I wouldn't be worried about how fast or slow I was going.

I know the picture above is not of a graphic break with blood shooting all over the place or anything but all the other images that might actually show damage are not really understandable by me so I chose the one that clearly displayed my foot. :) I just got the results of the above MRI and the preliminary diagnoses and here is the deal.

  • "The anterior talofibular ligament is disrupted with no remaining intact fascicles." I only know what about half the words in that sentence mean but it does not sound good. Sounds like I tore a ligament off.
  • "Peroneus brevis has a longitudinal split." Shit. Splits should only involve hot cheerleaders or bananas and ice cream.
  • "Large effusion lies in the ankle joint." Okay, that one I got; I have massive swelling. And they're right.
  • "The telar dome has an osteochondral injury with prominent underlying marrow edema." To me 'edema' means pooling or bruising so does this mean I have bone marrow leaving my bone?! That's can't be good.
  • My Chiropractor said surgery is a definite possibility.
  • My PT said I'm looking at six weeks off.
  • My primary care doctor said I might not need surgery!

Of course all it took was that first bullet and the 'six weeks' comment and I am rapidly sinking into a deep,deep depression. Pass the extra thick tortilla chips so I can scoop this chocolate pudding. And good thing I already stoked up on wine.

It's interesting; as I think back on my 'athletic career' as it were it has ben surprisingly free of serious injuries. For sure I got some BAD road rash falling off my bicycle a few times and I almost dislocated my shoulder once but none of those stopped me cold like this injury is. My friends were breaking their collar bones and legs and I was just sailing along relatively unscathed. Well now it's me.

And it's hard.

I know, major revelation, right? What am I going to do for six weeks? ESPECIALLY WHEN YOU CAN'T BEND YOUR ANKLE? This means I can't even get on the sissy elliptical trainer. I won't even be able to do 90% of my core exercises as they are weight-bearing. I have visions of going back to work one of those shin scooter/knee walker thingies.

knee-walker

And then once I do get the okay to exercise, how will I be able to 1) be at peace with the fitness I have lost and 2) not rush it so I re-injure myself yet again? This is not the learning curve I wanted to be subjected to right now.

Argh...!

Shelley has already been warned that I might will be a huge, whiny baby.

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05 February 2013

People are stupid, forever.

I need to give Gregory Mackenzie credit for this post title.

Many years ago when I was working in the Bicycle industry I had the chance to go to the Interbike industry expo a few times.

In those days - and probably still these days - there was a 'Taiwan pavilion' with booth after booth of products from Taiwanese manufacturers who were hoping to get some OEM spec on bicycles. Back then (we're talking the late 1980s and early 1990s) it was pretty much what you would suspect meaning lots of neon nick-nacks, crazy Hello Kitty handlebar baskets, center-stand kickstands, etc. But even back then, before Taiwan became one of the most respected aluminum and titanium and carbon manufacturers on the planet, there were some pretty progressive wares on display so I figured it was worth a look-see.

The one item that stood out to me and that I still remember to this day was a set of 'power cranks'. I think that's what they were called anyway.

rt58

This image that I recently found is exactly the same as what I saw back then with the one exception of the bottom bracket spindle being splined now instead of the old school square tapered variety. The premise of this crank is that you supposedly get the best of both worlds.

  • You get the massive lever arm of longer cranks thus giving you more torque when you push down on the pedals.
  • You get the cornering clearance of shorter cranks.

Turns out this product is still marketed by dpardo(?) and if you go to their web site you will see the kind of claims they laud on the 'Sickle Crank!' we laughed at it back in the freaking early 80s and I'm still laughing at it now. Here is a quote.

58T gear Road bike pedaling feel like 50/34!
The new style of crankset~
Pedaling feel like 50/34
Amazing!

And then there is this.

Sickle_Crank

Sheeeit, how could you go wrong...?

Well, one way you could go wrong right is by actually staying awake during your 8th grade high school physics class. I mean c'mon people.

Last I heard a rigid lever arm is as long as the distance between the two moments so unless that crank is flexing, you simply measure the distance between the center of the bottom bracket spindle and the center of the pedal spindle and all the extra business is just wasted material.

Speaking of wasted material, in this age of lighter at all costs, what makes these guys think they can sell this boat anchor of a crank? But obviously they are counting on the customer NOT thinking so that's kind of incidental.

Then there's the whole English as a second language thing... or Engrish if you will. Making fun of people that can't speak your native language as well as you can is rude but when a company is trying to market their product to you and doesn't hire a native speaker to even glance at their copy? You gotta love quotes like these.

Pedaling 56T gear is as easy 48T, He succeed in cursing less than 50 km/h by MTB.

Now we are testing with 55/42/30T gear. Pedaling feeling is still too light because the RPM goes too fast. We are going to test with 58/44/32T gear.

Classic.

If you have the time, check out their 'scientific justification' for more of this nonsense.

I want to leave you with one more image. I found this one on their 'Riders' voice' page. Just like all the other bikes on the page, this is some happy customer's ride and it's been equipped with the Sickle Crank! For those of you that don't immediately recognize what kind of a frame this is, I'll tell you. It's straight gauge steel (and I do NOT mean chromoly), it has stamped (not forged) dropouts, it has safety (read: not safe at all) brake levers, it has foam handlebar sleeves and all the cable housing is attached to the frame with clamps because it has no braze-ons. The shifters? They're on the stem - right where they should be.

bike

This proud owner was not only conned into these cranks, some one also sold him a new set of wheels and a seatpost and saddle. No doubt he could have purchased an entire bike that would out-perform this ride for less money than he sunk into the 'upgrades'.

What is even funnier than this Sickle Crank! is that this shit doesn't die. Oh no, here it is 2013 and someone else is pedaling exactly the same fairy tale only this time they are called Z-Torque cranks:

http://www.bikerumor.com/2013/01/08/z-torque-bicycle-cranks/

It appears this guy has a 2nd rate Kickstarter page going, only because he got booted off the real Kickstarter.

Over and out.

Technorati Tags: ,,

04 February 2013

core

Yikes...! You really can't do much when your foot is the size and shape of a melon.

I sprained my left ankle Saturday and last night my left foot and ankle ballooned so today I am not doing much of anything. Including my usual core exercises like the plank or some balance stuff on the ball because they all require me to put weight on my foot. Rats.

So instead I did some twisters and used a couple of abdominal and back machines at the gym. After about 20 minutes of dorking around I went home.

Good times. Not.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:45 AM
Workout Type core
Weather  
Course twisters - 50 each side w/12 lb.
leg scissors - 100
crunch machine - 100 w/70 lb.
back machine - 100 w/80 lb.
oblique machine - 20 each side w/70 lb.
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

02 February 2013

Orcas Island 50k trail run

Time for an attitude adjustment! It's Orcas Island 50k time.

This is the first time I have entered a running race with no particular personal ambitions. I have not been training much these last three weeks due to injury (I sprained my left ankle pretty bad) and I have not been doing any speed work or quality tempo work and I'm getting over (read: I still have) a cold so the goal was just to finish.

Not just to finish, but finish and have fun while running. :)

P1000067
[That's a pretty tentative looking smile there...]

First of all, how about a shout out to David Mann. I found out yesterday that he's a sometimes reader of this blog. Assuming the person that claimed they also read this last week still does, that makes three if you count me. Like me, David is a former bicycle racer that is trying to convert to running. Go David!

How do you put less pressure on yourself when you are running a 'race'? One way is to leave your malfunctioning GPS watch at home. Okay, I didn't actually leave it at home but when it could not find any satellites in time for the start I just set the display to the time of day and said to hell with my pace. Another is to carry a camera and to use it. It's hard to get all worked up about your time when you are constantly stopping to take pictures.

Although it was logistically possible to take the first ferry Saturday morning and make the start in time that seemed foolish so instead I caught the 4:00 PM ferry Friday, drove to the start and slept in my van after some food and a good read. Way more relaxing.

The start/finish was in Moran State Park on Orcas Island. The cafeteria cabin was where you checked in, got your number and where everyone milled around before stepping outside.

P1000063

Naturally I waited until the last minute to step outside and this probably contributed to my GPS not getting a signal in time as the start was maybe only five minutes later. We got a super brief talk inside, walked up a hill, staged and then were told we were starting in 30 seconds.

Go!

I'm not so good at pacing myself so I had to come up with a plan. That plan was to find Win Van Pelt and run with him. He's super experienced and I figured that his pace would be pretty appropriate for me today. I took me a bit to find him at the start but I did and then after about half a mile of running caught up to him. And promptly shot some video. :)

At the start Win was talking to this guy named John who I ended up seeing quite a lot of today.
Win and I ran for a bit. I was really trying to keep the effort down but every once in a while Win would pass people so I had to do likewise in order not to get gapped. But it was okay, my ankle felt great and I did not feel like we were going to hard.

After a bit of trail we popped out onto the paved road that heads up to the top of Mount Constitution. We had crossed a couple of roads already and run a bit of dirt road so I figured we would get off just as quickly as we got on but no... we ran almost all the way up to the top on the pavement!

This might sound grueling but we took it nice and easy. On the climb I discovered that John was going a bit faster than Win and since I wanted to run with Win I waited for him a couple of times and took pictures. No biggie.

P1000074

At the top it was GORGEOUS. We had climbed through all the fog and into the sun and you could see for miles! And here was the first big descent. Yes!

We were cruising down the descent at a pretty good clip and I was loving it. I kept glancing away from the trail to enjoy the scenery and that might have been a contributing factor but regardless, just minutes into the descent I planted my left foot and rolled my ankle. Hard. Damn.

I think I almost started crying. Not so much from the pain - it did hurt - but from the frustration! My ankle was just starting to heal up nicely and I was already stressed about losing training time and now this? I think what went through my mind was something like, "FUCK FUCK FUCK!"

I didn't fall down but I had to grab a tree for support as my left foot would not support any weight at first. What was I going to do? I wasn't even to the first aid station so going down seemed more prudent than backtracking all the way to the start. Being the optimist I headed down the mountain.

Limp, hop, limp, hop... I was totally walking. After a bit I tried to jog but it was this completely awkward, asymmetrical gait that just felt wrong. I knew that favoring one side over the other is what messed up my back and right glute/hamstring after my initial injury so after a while I willed myself to jog normally to see if I could stand it. I could. Barely.

The mind is an interesting organ. I don't think I got a flood of endorphins or anything and there was no massive reward waiting for me at the finish line if I did indeed finish but slowly I sped up. I think perhaps more than anything it was the will not to favor one side over the other that got me moving faster.

At the bottom of the descent was the first aid station and not being in great spirits I just grabbed a quarter sandwich and headed out. Trying to eat the dry bread with peanut butter while breathing hard was helping me feel sorry for myself. :)

It was flat here and the surface was great so I gassed it a little and the ankle did not complain anymore than it already was and eventually I caught up to John (red top) and Win (blue top).

By now a pattern had emerged. John was fastest on the climbs, Win was fastest on the descents and Win took the least time at aid stations. I was kind of bouncing around trying to run with both of these guys but unlike a bike ride, runners seem to not be especially worried about whether or not they are alone. We would pull into an aid station and I would get a drink, grab some food and turn around to look for Win and would just see him disappearing from view through the trees. I would hightail it out of there, slowly catch up to him and then settle back into a calmer rhythm.

If there is one thing this run is known for it's the Powerline climb. Just after aid station #3 you bang a right and the trail goes up. And by 'up' I mean you have to crane your neck to see the top. Actually, you can't see the top, the trail just disappears as it climbs toward the sky. On a good day you need to use your hands in one or two sections and heaven forbid it's sloppy wet... I can't even imagine what it would be like trying to find enough traction to make it up this hill. Here is the best I was able to capture the grade. That's John in the white shirt.

It's also long! I had ample time to think about all kinds of things like all the berms and jumps I saw. obviously this is a downhill mountain biker's playground and there were some serious gaps and ramps. Very cool. We were also in the sun. Early on as it got warmer I had taken off my hat and gloves but then running around one of the lakes it got cold again and my hands got stiff so I put the gloves back on. Climbing up here I was quite warm but for some reason I opted to keep my gloves and arm warmers on. I suspect it was just to much effort for me to shed clothing although I saw tons of other people doing it.

As we hiked and hiked and hiked I noticed that John and I had left Win behind. I felt kind of bad about this but I also wanted to finish ASAP and get the hell off my ankle. I might have also justified leaving Win as he never waited for me at the aid stations. Whatever. Just as I was thinking our group had thinned from three to two who should I meet sitting by the trail but Kevin Smythe. He looked worked and his smile a bit forced so I asked him if he needed anything and he said no so John and I carried on.

About 2/3 or 3/4 of the way up this climb is a big descent! You roll through yet more amazing forest and it was absolutely killing me to have to put on the brakes as much as I was because of my ankle. By the time we got to the bottom Kevin had caught us! Nice.

And then the trail went up again. Ouch. Another monster hike was in store. I gotta say, the transitions seem rather abrupt on Orcas.

Kevin and I gapped John a little on this hike but not by much at all and at the top I suggested to Kevin that we wait. He agreed and we only had to hang out for maybe 30 seconds. Up here at the last aid station (#4) I decided I better fill up the tank so ate more than I usually do at any one food stop. I didn't want to have to worry about eating on the biggest descent of the day and risk yet another ankle incident.

Did I mention that I forgot to charge my camera battery before starting this run? Of course it ran out of juice just before I summited so I was not able to capture the view from the top.

We took off down the hill and very shortly John was dropped. I found out later he had some (thankfully brief) stomach issues. In all honestly my stomach was complaining from all the food and drink I had just shoved inside it and I was not feeling super either. We were moving! After dropping John we passed one guy, a couple, two more solo people and then we were alone. Luckily my stomach slowly started to improve and for the last part of the descent I felt pretty good were it not for my ankle. I was concentrating like a maniac on this descent trying desperately not to stick my left foot in any treacherous places. I kept wanting to look up and enjoy the view but kept my eyes glued to the trail. Focus!

At the bottom I knew my legs were hammered. Kevin was amazing me! Not only had he come good enough to catch us he then led most of the descent and did so at a pace that was as fast as I could go with my ankle. And his chatter quotient seemed to be increasing all the way.

I recognized the beach at the bottom so knew that we were less than 1.5 miles from the finish. There were a few twists and turns and one small detour but basically the trail paralleled the road and then we ran back the same last half mile or so that we did at the start.

Note that parallel to the road does NOT mean it gained and lost the same amount of elevation as the road... There were a couple of little pitches that had me wincing. On the second one I had to ask Kevin to slow down if he wanted company to the finish and lucky for me he did. Thanks Kevin.

With about 500 m to go Kevin started talking about how he just loves to sprint when he gets to the finish line. You go Kevin, I was not able to sprint.

As I crossed the line I got a high five from James Varner. I thought it was pretty cool that he was still out here congratulating folks 1.5 hours after the winner had finished. Thanks James.
After finishing I went for a short walk, changed my clothes, tried to stretch a little, put my compression socks on and got busy with my usual post-run routine:

  • Some recovery lasagna.
  • Some recovery butternut squash soup.
  • A giant recovery turkey sandwich with all the fixings.
  • Three recovery chocolate chip cookies.

When I finally drove down to the ferry dock I also had:

I probably drank some water too...

What a freaking excellent day! It's kind of funny how this stellar day was balanced out by my stupid ass ankle injury. Massive shame. I bet the conditions have not been this good for the Orcas race ever? I think I would like to come back, even if it's not so dry and warm. [He says now having no idea how he will feel in 12 months.]

Big thanks to Win, John and Kevin for the company throughout the day. It was awesome running with you guys. Win - sorry to leave you behind when you were no doubt suffering. :( I think now I need to take several days (at least a week?) Off from running and let my ankle really, really heal. It sucks but I have bigger fish to fry later in the summer. Here's hoping I am able to do so.

Here all the pictures and video.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:45 AM - apple sauce, banana, 1 scoop protein powder, 3 scoops Perpetuem, bottle w/2 scoops HEED
Lunch  
Dinner  
Workout Food 2 liter bladder of water, 2 cups water, 4 cups of some random sports drink, I cup Coke, half a peanut butter & honey sandwich, potato chips, 1.5 flasks Hammer Gel, 1 GU, 8 Endurolytes
Injuries re-sprained my already sprained left ankle one hour in
Therapy compression socks after the race
Time of Day 8:30 AM
Workout Type race
Weather low 40s to 50, foggy at first but sun for the majority, perfect trails with very little mud
Course 8,400' of vertical gain
I had to walk not only the Powerline climb but also the one after it and parts of others before it.
Results 9th - Men 40-49
47th - Overall
official results
Time 6:04:09
Distance 50 km
Pace  
Equipment Ultraspire Surge
Clothing Teko organic SIN3RGI Light Minicrew, Brooks 5" Essential Run Short, Craft Active Extreme Short Sleeve Baselayer, Brooks Podium SS shirt, The North Face running arm warmers, SmartWool beanie, Polypropylene gloves

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