31 March 2013

Howe Street stairs

I learned a couple of things today.

  1. I am not the only person out exercising at FOUR O'CLOCK SUNDAY MORNING.
  2. Perhaps there is some validity to what Shelley says when she tells me that I'm crazy to go exercising at FOUR O'CLOCK SUNDAY MORNING.

Man, I woke up around 2:00 AM and after tossing and turning for 30 minutes I gave up and went downstairs to get a few things done on the computer. As I usually go any time I get in front of a computer I checked some cycling websites and lo and behold, live coverage of the Tour of Flanders was already starting!

Shelley and I were hoping to get some projects done later in the day so I was doing some mental math and trying to figure out when I could squeeze in a workout. It slowly started to dawn on my that as crazy as it sounded, right now might be the best time. Then I could dedicate the rest of the day to projects and maybe (if I got lucky) even a nap in the sun! So after about 15 minutes of mulling this over and getting psyched up to head out I finally got in the car.

No sooner had I started down for the first time when I see some other person coming up! At first I thought there was no way anyone else was out here exercising... stumbling home from a party maybe but working out? Not possible. AS they got closer I could tell that they were wearing sweat pants and a sweat shirt and as they passed me I could hear music blasting from some MP3 player so as incredible as it seems they really were here to work out.

ASIDE - one thing I couldn't tell was if this person was a man or woman... Not that it mattered any but I was curious and for several flights I tried to come to a conclusion but the dark and the 'vague sexual identification' of this person meant I never could decide.

The first two or three flights were hard and my legs felt heavy. It also felt like my heart rate skyrocketed (although the initial heart rate numbers below can't be correct) but then I got warmed up, my breathing got more regular and the workout felt significantly easier. In fact, other than the first three flights, pretty much the entire workout felt almost the same. Yes, I did get a little more tired but this pace must be close to my endurance pace.

I didn't start out with a goal in terms of flights or time but after 20 or so minutes I decided I would try for 50 minutes. That was just a bit more than my previous effort so seemed like a reasonable goal.

Having a bottle along was super. I opted for the Kona Cola flavor today, partly because it's super refreshing and partly because it was so damn early. Each time I got to the top I would take a sip and it lasted all the way to the end.

What are the odds I fall asleep while trying to get those projects done today? We'll see.

Sleep 4
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/1 tablet Nuun
Injuries  
Therapy  
Time of Day 4:00 AM
Workout Type strength, endurance
Weather 50, dry, clear, calm
Course Howe Street stairs
Results  
Time 52:24
Distance 14 flights (2.2 miles)
Pace 3:45/flight average
Equipment Brooks Launch, Garmin Fenix
Clothing shorts, Brooks Podium SS shirt, Brooks Podium LS shirt
Technorati Tags:

30 March 2013

Grand Ridge, Duthie Hill MTB ride

Another milestone! Today I went for my first mountain bike ride since hurting my ankle and it went well.

I had let a friend borrow my van so was not able to drive to the start of the ride but luckily it was an incredible day and Bill Huggins had room in his car so I rode to Mercer Island and met him there. Turns out it's just three miles and takes just 20 minutes to get from my house to the Mercer Island Park & Ride even on my heavy MTB with knobby tires! Nice.

In the car I met Chip, Bill's friend. Nice guy.

Having Grand Ridge and Duthie Hill so close to home is fantastic. Grand Ridge has been a staple for years and Duthie Hill just keeps getting more developed and buffed out. And on a day like today when it's been dry for a few days? The trail conditions were perfect.

What was not perfect were my bike handling skills... Oh man was I sucking.

First of all I am on a 'new' bike (old frame but new bars and stem), secondly I have not ridden any mountain bike in at least seven months and third I am riding kinda cautious because of my ankle. Within perhaps half a mile of the climb I fell down because my rear tire spun from lack of traction and I tipped over. Oh well, I didn't get hurt. Oh yeah, my brakes are brand new and the pads are not broken in yet so they were not stopping me super well at first.

But I kept getting better throughout the ride so that was great. I didn't bring a camera so had to scrounge for photos online... this place is just so much fun.

duthie_01

duthie_02

Riding home from Mercer Island in the sun was so nice. Just the ticket.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM - apple sauce, 2 scoops Perpetuem, banana, Udo's Oil, walnuts, tea
7:00 AM - Hammer Bar
Lunch  
Dinner  
Workout Food water, Promax bar
Injuries  
Therapy  
Time of Day 8:30 AM
Workout Type endurance
Weather mid 40s - 60, dry, sunny, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Performance Access XCL, Garmin Edge 500
Clothing baggy MTB shorts, Craft Active Classic Short Sleeve Baselayer, short sleeve jersey, thin full finger gloves, cap (I also had on a Brooks Podium LS shirt for the first few miles)
Technorati Tags: ,

29 March 2013

weights | core | bike commute | elliptical trainer

Today was a good day.

I managed to make it to the gym in the AM, rode my bike to and from work and got on the elliptical at lunch. I swear, trying to do rehab and maintain some semblance of fitness is a freaking job!

I was a bit bushed by the time I got on the elliptical trainer today so no heroics (as much as you can be a hero on cardio equipment anyway) but I got the job done. I did manage a tiny 'spurt' of activity there at the end of my workout, I upped the cadence to 170 for the last two minutes which jacked my heart rate up to 160.

My ride home felt awesome. I really think the sun is energizing me.

Sleep 6
Waking HR
Body Weight 7:00 AM - 178 lb.
12:00 PM - 178 lb.
Body Fat 7
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:00 AM
elliptical trainer - 12:00 PM
Workout Type strength
endurance
Weather low 60s, dry, sunny, calm
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
squats 3 x 22 - 95 lb.
incline leg press 3 x 22 - 90 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg
wobble disk 3 x 20 sec each leg
push-ups 18/12/10
ball leg lifts 3 x 15 each leg
plank 60 sec
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Elliptical trainer - 13 incline, 13 resistance
Results
Time Elliptical - 30 min
Distance
Pace Elliptical - 140-155 rpm, heart rate low 120s - 150
Equipment Raleigh Mojave 8.0
Clothing

28 March 2013

How Street stairs

Nice.

This is twice this week I'm on the Howe Street stairs. And to think I used to hate this work out! Now I'm grateful just to be out here. It's obviously all about perspective. Which, I suppose, is something good to keep in mind when you are healthy...? But enough waxing philosophical.

It was misting ever so lightly this morning but the temps were still in the upper 40s so I was very comfy and didn't need gloves or anything. So far, I also don't need music for distraction to get this workout done. There is plenty to see on Howe Street to keep me occupied. I saw a raccoon, one other person working out, a couple of cats; I wasn't bored in other words.

I figured I would try to duplicate what I did Tuesday and ended up getting in a bonus flight. I have stopped counting flights and instead just go by time and since I know roughly how long one flight takes me I can do the math.

I'm still just walking all the flights but the up side of going slower is I don't need to rest at the top or bottom so am literally spinning around and doing another. I suspect that is accounting for my times as I am actually going just slightly faster on average per flight than when I was running every other one.

Since it was wet when I got home from the stairs I had to take the bus to work. And of course it totally got sunny and dried up and I wished I could have ridden home. :(

Sleep 6
Waking HR  
Body Weight 7:00 AM - 179 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food bottle w/1 scoop HEED
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type strength
Weather upper 40s, light mist, calm
Course Howe Street stairs
Results  
Time 46:05
Distance 12 flights (1.9 miles)
Pace  
Equipment Brooks Launch
Clothing shorts, Brooks Podium SS shirt, Brooks Podium LS shirt
Technorati Tags:

27 March 2013

weights | core | bike commute | Expresso exercise bike

Got in a reasonable gym session and for the first time ever I am doing some pressing exercises with both legs since my ankle injury. Look out. As in look out 'cuz I'm seriously weak and I might drop the weights on you...

Then I rode to work and since I felt the faintest of vague discomfort in my left ankle I opted not to hit the elliptical and rode the Expresso exercise bike instead. I tackled a longer course that I had done before and since I was feeling rather well I went for it and got a PR by about one minute. Nice.

Expresso_2013-03-27

Sleep 6
Waking HR
Body Weight 7:00 AM - 179 lb.
12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:00 AM
Expresso exercise bike - 12:00 PM
Workout Type strength
endurance
Weather
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
squats 3 x 22 - 95 lb.
incline leg press 3 x 22 - 90 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg
wobble disk 3 x 20 sec each leg
push-ups 16/12/10
ball leg lifts 3 x 15 each leg
plank 60 sec
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time
Distance
Pace
Equipment commute - Raleigh Mojave 8.0
Clothing

26 March 2013

Howe Street stairs | bike commute

Nice!

It was with more than a little bit of trepidation and excitement that I drove to the Howe Street stairs this morning for what is only my second workout with any impact since hurting my ankle. How did it go? GREAT. I can't run the stairs yet because that would be too much impact (and because my fitness is in the toilet) but I was able to walk them just fine. As an added bonus my walking pace was the same as it used to be. Oh happy day.

One more milestone - check.

And you know what? My commute felt better than yesterday. Go figure. My legs were much fresher.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - bottle w/1 scoop HEED
Injuries  
Therapy  
Time of Day stairs - 5:15 AM
Workout Type strength
Weather stairs - upper 40s, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment stairs - Brooks Launch
commute - Raleigh Mojave 8.0
Clothing  
Technorati Tags:

25 March 2013

weights | bike commute | elliptical trainer

Oh man, I am tired! I guess yesterday took a bit out of me because my usual little leg routine which does NOT involve any heavy weights was significantly more challenging than it has been lately.

Then I rode to work (for the first time since I hurt my ankle!) and my legs felt like lead.

So what does Martin do? He works out at lunch. Of course.

You guessed it, my legs felt super heavy on the elliptical trainer. It took me about 10 minutes just to not feel the lactic acid slosh around and I never could get going properly.

Oh yeah, my ride home was no better.

Oh well, I was still totally psyched (yes, I did just say that) to be RIDING MY BIKE TO WORK. And it was such a nice day out. I'll take it.

You might ask, why have you not ridden to work when you go hop on the Expresso exercise bike at lunch and go for rides on the weekend? The answer is I live that in-between distance from work where you don't want to get all geared up so my commuter of choice is my single speed town bike with platform pedals. It turns out that riding a single speed puts a lot of pressure on my ankle so I had three options.

  1. Build a commuter with gears and platform pedals.
  2. Get all geared up and ride one of my bikes that requires cycling shoes. And cycling shorts. And a cycling jersey.
  3. Wait until I heal up enough to ride my commuter.

You get the idea.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:00 AM
elliptical - 12:00 PM
Workout Type strength
endurance
Weather AWESOME. It hit 60 in the afternoon and I was walking around in short sleeves.
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 70 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg
calf raises 3 x 10
wobble disk 3 x 15 sec each leg
push-ups 14/12/9
ball leg lifts 3 x 15 each leg
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Elliptical trainer - 13 incline, 13 resistance
Results  
Time Elliptical - 30 min
Distance Elliptical - 3.7 miles (whatever that means...)
Pace Elliptical - 140 - upper 140s rpm, heart rate topped out in the mid 140s today
Equipment Raleigh Mojave 8.0
Clothing  

24 March 2013

exploring Frink Park | Tiger Mt Cougar Mt ride

This morning I decided I just had to get out and do something on my feet... Not being able to run yet I opted for a relatively brisk walk. At first I thought I would hit up the Day Street stairs but after climbing them once I was thinking 'boring' and headed north.

Within a few blocks I knew what I was going to do, I was going to explore Frink Park!

Who knew there were so many trails in this bit of woods? It was a blast! I bet you could construct a pretty cool little training loop here if you wanted. I went up trails/stairs and then right back down just to see where they went.

After a snack and some procrastination about where to ride I went out on my bike for my first officially sanctioned 'hard' ride since my ankle injury.
By 'hard' I mean I didn't go diving for the small chainring every time the road tipped up and I tackled some real hills. The first one was Tiger and it made it abundantly clear that my cycling fitness (hell, ANY fitness these days) is not what it used to be. On the steepest pitch I had to shift to my smallest gear (36x27) and I was sure glad I had it.

But over the top I got back into the big ring pronto and then managed to sustain 25+ mph all the way down Issaquah Hobart Rd into Issaquah. I was thrilled! That has not happened in ages.

As I was leaving Issaquah I was having this mental debate about whether or not to climb Cougar at all, whether I should go up the Zoo road or 164th, and before I realized what was happening I had turned left up the Zoo road. Nice.

Once again I spent plenty of time in my smallest gear but but hey, I made it! I even had fun doing it.
Near the top there was a house for sale on the left side of the road that looked like it had been gutted by fire...?!

Descending the mountain was a thrill. It made me remember why riding bikes is so freaking awesome. From there I cruised down Lakemont, past the Red Town Trailhead where all the trail runners were parked (I'll be back!) and home across Mercer Island where I was lucky enough to miss all of the Mercer Island Half Marathon mess. Whew!

Crossing the island I realized I was very, very tired. But also super happy to be able to do this - finally.

Sleep 6
Waking HR
Body Weight
Body Fat
Breakfast 8:00 AM - 2 bananas, almond butter, tea
Lunch
Dinner
Workout Food walk - nothing
ride - 2 large bottles each w/2 scoops Perpetuem, Promax bar
Injuries
Therapy
Time of Day walk - 6:45 AM
ride - 10:00 AM
Workout Type walk - getting used to impact
ride - endurance
Weather walk - low 30s, dry, calm
ride - upper 30s to mid 40s, sunny, dry, calm
Course
Results
Time walk - 54 min
ride - 3:06
Distance walk - 3.6 miles
ride - 54 miles
Pace walk - 16:18/mile baby!
ride - 17.4 mph (I guess those hills really put a dent in my average)
Equipment walk - Brooks Launch, Garmin Fenix
Clothing

23 March 2013

weights | core

Today was day three of doing exercises with both legs and I am finally getting over the initial soreness. It has been quite some time since I have experienced that.

I think it's the order and intensity of exercises, but doing my leg extensions and back extensions has been brutal. A week ago I was banging out 100 leg extensions no problem and feeling like I could maybe do 120 or so. The last time I did this workout I collapsed at 93 and today my core gave out at 95. It's funny really, I get to about 80 and I'm thinking, "I can do this!" and then a few reps later my mid section just gives out and I fall back onto the mat. One week ago I was able to do three sets of 30 back and thinking it was time I upped the quantity and now I'm back to doing sets of 20. Ouch.

Other than that it's kind of refreshing to finally work my left leg. For sure there is a strength difference between it and my right leg but I'll get there.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 8:00 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 - 70 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg - 8" step
calf raises 3 x 10
wobble disk 3 x 15 sec each leg
push-ups 14/12/9
ball leg lifts 3 x 15 each leg
twisters 50 each side - 12 lb.
leg extensions 95/5
back extensions 3 x 20
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

21 March 2013

weights | core | cardio

Okay... the day after you do lots of exercise you have not done in a long time you are sore as all get out. I have not felt like this in I don't know how long.

It sure is hard to get moving but in a way it also feels like I am making progress(?).

My left glute and hamstring were wicked sore this morning and once again, just like yesterday, when I got to the end of my core routine my back was SO weak I collapsed while doing my leg extensions and was hardly able to do any back extensions. And my hamstrings were almost cramping! Ouch.

Then when I got on the elliptical trainer it was an effort to get moving.

There is work to be done! I hope I have the tenacity to get on with it.

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
elliptical - 1:15 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 - 70 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg - 8" step
calf raises 3 x 10
wobble disk 3 x 15 sec
push-ups 12/11/10
ball leg lifts 3 x 15 each leg
twisters 50 each side - 12 lb.
leg extensions 93/7
back extensions 3 x 20
elliptical trainer - 13 incline, 13 resistance
Results  
Time elliptical trainer - 30 min
Distance elliptical - 4 miles
Pace elliptical - 140-160 rpm, heart rate low 120s - upper 150s
Equipment  
Clothing  

20 March 2013

weights | core | cardio

Okay, since my doctor has given me the go-ahead to add light impact to my workout it means I can finally do more quality core exercises and I can use the elliptical trainer. Done and done.

Working my left leg is not easy. It is noticeably weaker. Time to get busy.

One thing I noticed was that by the time I got to my last two core/back exercises my body was blown! Especially my back, totally torched. Here's hoping I get stronger now.

I took a picture of the trainer after I was done in hopes of capturing some summary information but not so much.

Elliptical_2013-03-20

Sleep 7
Waking HR  
Body Weight 12:00 PM - 178 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:00 AM
elliptical - 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 - 70 lb. EACH LEG
walking lunges 3 x 52
single leg squats 3 x 15 each leg, 8" step
calf raises 3 x 10
wobble disk 3 x 10 sec each leg
push-ups 12/10/9
ball leg lifts 3 x 15 each leg
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 20
Results  
Time elliptical - 30 min
Distance elliptical - 3.8 miles
Pace low 140s to upper 150s rpm, heart rate low 120s to upper 140s
Equipment  
Clothing  

19 March 2013

cardio

Oh man, I slept like crap two nights ago and not a ton better last night so am feeling the effects today. No AM gym session in other words.

At lunch I got on the elliptical trainer for a change!

And it felt okay. Whew.

I started out pretty easy but after five minutes realized I was doing okay so adjusted the settings to what I used to do for an easy workout.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 179 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day 12:00 PM
Workout Type endurance
Weather  
Course elliptical trainer - 13 incline, 13 resistance
Results  
Time 30 min
Distance 3.8 miles
Pace 140-155 rpm, heart rate low 120s to upper 140s
Equipment  
Clothing  

18 March 2013

weights | Expresso exercise bike

The big news is I saw my sports medicine specialist today and was finally given the green light to start some light impact activities! Oh happy day. No running for 3-4 weeks yet but now I can walk on the flats, on hills, use the elliptical trainer, do some balance exercises on my weak leg; all the stuff I have been avoiding in other words. Yes. To celebrate I walked from her office on Capitol Hill to my pharmacy down by I-5 and then over to my bus by Pioneer Square.

It's funny, just a few days ago I was still feeling reluctant when walking around but now my whole attitude has changed and after this diagnosis I am striding around with confidence. I love it.

Oh yeah, I got to the gym in the AM and got on the Expresso exercise bicycle at lunch. Instead of doing one longer course, today I rode two shorter courses. That was kind of fun.

The first ride I did had some very original visuals! We were riding around this model train landscape in some guy's basement and occasionally you would see the guy, this enormous giant, just outside of the tracks. I also saw the electrical transformer and various other model train equipment. As a former model train owner it was super cool.

And did I mention that I 'won' these two courses? Yep, fastest time. :) And I suspect that these rides were my last ones on the Expresso bike. As 'fun' as they are, if I can start with stuff that promotes healing and transitioning to running then away I go.

Expresso_2013-03-18_01

Expresso_2013-03-18_02

Sleep 4
Waking HR  
Body Weight 7:00 AM - 180 lb.
12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 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 22 - 70 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 2 x 22 - 75 lb.
knee push-ups 20/20/18
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results  
Time ride #1 - 18:35
ride #2 - 15:49
Distance ride #1 - 6 miles
ride #2 - 5.4 miles
Pace ride #1 - 19.3 mph
ride #2 - 20.3 mph
Equipment Expresso exercise bicycle
Clothing  

17 March 2013

Magnolia loop, Discovery Park

Just another great day in Seattle! Although a couple of degrees colder than yesterday.

I was hoping to meet someone today but they didn't show up? Not sure how our wires got crossed. I didn't have a route in mind so had to think for a minute and make something up. Having already headed north from our house I opted to continue in that direction and do my favorite summer commute route around the Magnolia bluff and threw in the paved loop in Discovery Park.

The sun was shining, the views were great and someone was trying to launch himself in a paraglider up on Discovery Park!

For the first time in what feels like ages I felt like going fast through the Arboretum so stayed on the main road instead of taking the bicycle bypass. I think I held 27 mph for most of the way and still maintained 25 at the end. On my rain bike. With my ankle injury! My ankle felt fine, my legs not so much. :)

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food Promax bar, water
Injuries  
Therapy  
Time of Day 10:00 AM
Workout Type endurance w/1 effort
Weather mid 40s, sunny, dry, windy
Course  
Results  
Time  
Distance  
Pace  
Equipment Redline Conquest Pro
Clothing  

16 March 2013

weights | core | Mercer Island, south Lake WA loop

Nice. I hit the weather window perfect today.

I got to the gym as soon as it opened up, blasted through my workout (which means it took me 55 minutes instead of 60), zipped home, grabbed some food and got out on the bike.

By this time it was a little warmer so I didn't have to dress like an Eskimo and it stayed dry until I got home! As I stepped out of the shower it was pouring. I love that. :)

Since I felt like I had been wearing a grove around the outside of this same loop that I ride all the time lately, I totally switched it up. I have been going counter-clockwise but today I went clockwise... Did I just blow your mind or what? I know, I know, Martin is nothing if not unpredictable.

And for a change I pushed the pace in a couple of sections. I was feeling great when I hit the island and a few miles in I caught this guy in a Stanley kit and slowly passed him. I'm not sure what my speed was at the time but I do recall ramping it up just one notch as I went by and then holding it. Of course he sped up and latched onto my wheel.

In the past this might have encouraged me to speed up even more but 1) I'm still not supposed to go really hard and 2) I don't think I could have gone much harder if I wanted to truth be known. But I was determined not to slow down at least and I managed to do that all the way to the east channel bridge. Whew.

Then as I was approaching the south end of the lake and riding along the Renton Airport access road I caught three more guys. We had a tailwind by this time so I just kept the effort constant and sped up as much as the wind allowed me to. As we pulled onto Rainier Ave. one of the three yells, "Nice pull...!" Thanks guy. As we hit Rainier and got going the wind was fully behind me and I was still feeling great so I upped the pace again and held it all the way to Seward Park Ave. Ouch. But it was that good kind of pain where you feel like you metered your effort pretty perfect. And I had dropped those three long ago. Bonus. My fragile ego needs these tiny victories.

From there I just cruised home with a big smile on my face.

Oh yeah, I saw John Ospina and Pat Burke twice! Once as I was heading south on the east side and then again as I was heading north on the west side. That was fun.

Sleep 6
Waking HR
Body Weight 1:00 PM - 177 lb.
Body Fat 7
Breakfast 6:00 AM - tea
7:15 AM - Hammer Bar
9:30 AM - banana
Lunch 12:30 PM - Smoothie 2.0
Dinner
Workout Food 2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day weights - 8:00 AM
ride - 9:40 AM
Workout Type strength
endurance
Weather mid 40s, dry, windy
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 70 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 20/20/17
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results
Time weights - 55 min
ride - 1:46
Distance ride - 32 miles
Pace ride - 18.1 mph
Equipment Redline Conquest Pro
Clothing ride - knit shoe covers, Roubaix weight leg warmers, bib shorts, Craft Active Classic Long Sleeve Baselayer, heavy long sleeve jersey, knit gloves, cap

15 March 2013

Expresso exercise bike

Yesterday I skipped the trainer at lunch and today I skipped the gym in the morning. Boom. Gotta mix it up. Or whatever.

After Wednesday's more-intense-than-usual effort on the Expresso exercise bike I tried to make today a notch more mellow. Guess what, it worked! :) It was another 'extreme' route but so far the extreme routes I have been choosing are the easiest ones and next week I'll need to either step up my game meaning they get longer in distance or perhaps I can try to ride two shorter routes back-to-back? That might be fun. In theory trying a longer route would be fun but I probably can't take such a massive lunch break to complete a really long ride.

Expresso_2013-03-15

As intimidating as the name of this route sounds it was not bad. Once again we just rode through some grassy hills. A couple were quite stout but if you shift down (which what I do ALL the time these days on account of my ankle so I can spin) it's not that bad.

These bikes have quite a range of resistance. The scale ranges from 0-30 or 35 (40?). I'm not sure because I never get it above 18 for any kind of sustained amount of time. I think I tried 20 once on a massive descent but that's it.

Today there was a woman riding another one of these bikes next to me with her personal trainer encouraging her. She had selected a very easy course but had cranked the resistance all the way up to 30! What was her cadence you might ask? Somewhere around freaking FORTY.

And her personal trainer just kept going on and on about how awesome it was that she had the resistance at 30. :( I think her watts were around 140 or 150 and all I could think was that once again personal trainers are proving to me that they are idiots. Especially since this was supposed to be a warm-up for some circuit training or weights that they were going to do later.

if I ever own a gym the personal trainers that work there will absolutely know which way is up and won't be so damn stupid.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day 12:00 PM
Workout Type endurance
Weather  
Course Vindicator
Results  
Time 39:32
Distance 12.2 miles
Pace 18.4 mph
Equipment Expresso exercise bicycle
Clothing  

14 March 2013

weights | core

Just the gym today. I had meetings pretty much all day so no time for a lunch ride on the trainer.

What's hilarious is I specifically recall justifying not doing anything at lunch (or rather consoling myself because I couldn't do anything) by reminding myself that I should have a 'rest' day at least once per week. Not that any of my workouts these days are that depleting but mentally it's sometimes good to know you don't have to do anything. My mind works too much. Or it just doesn't work that well? At least I was laughing at myself so I guess that's good.
In spite of the fact that almost all of my exercises are feeling slightly easier these days two that still kill me are PUSH-UPS (which I just can't seem to do worth a darn) and the leg extensions. When I get to around 90 or 95 reps on the leg extensions I am about to collapse! it takes a real act of will to squeeze out those last few reps without putting my feet down.
Sleep 6
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 - 70 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 20/20/16
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results
Time 60 min
Distance
Pace
Equipment
Clothing

13 March 2013

weights | core | Expresso exercise bike

Weights are starting to feel a touch easier these days... but I'm holding back from increasing the weight or the reps because I 1) see no reason to go heaver and 2) one hour is all I have motivation for and increasing the reps would drag this out. Plus I can only get up so early and I need to catch my 7:24 bus. I think it's okay to stay where I am, it's doing the job of keeping me active and preventing too much withering.

At lunch I did another 'extreme' route on the Expresso exercise bike. The first three extreme options are not too scary looking and I can do them in under 40 minutes. Again, I'm not sure how long I can last on a stationary exercise bike so selecting a ride that might take one whole hour seems daunting. That and taking a two hour lunch is probably not so cool.

I did go noticeably harder today than I think I ever have on this bike. Combine that with the fact that this ride was longer and I got in a substantial workout today. I kept the power on while descending, pushed over the summit of every hill and tried to not 'cruise' on the flats. I know my breathing was labored! And my heart rate numbers - if they can be trusted (I'm thinking not?) - show I was going harder.

Expresso_2013-03-13
The name of this ride - Grape Stomper - would indicate that you are riding through vineyards but I saw no pixilated grapes. :( The scenery has been pretty spectacular on some of these routes with everything from digitized horses running next to you to pyramids to dirt roads to fantastical, elevated paths that run through a giant amusement park but today was mostly just boring, grassy fields. For some reason it didn't bother me much, I guess I was focused on the effort.
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 - 5:00 AM
trainer - 12:00 PM
Workout Type strength
tempo
Weather
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 70 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 2 x 22 - 75 lb.
knee push-ups 20/20/16
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results
Time trainer - 39:14
Distance trainer - 12.2 miles
Pace trainer - 18.6 mph
Equipment Expresso exercise bicycle
Clothing

12 March 2013

weights | core | Expresso exercise bike

I made it to the gym in the morning (where I finally increased the number of back extensions I'm doing) and to the IMA at lunch.

On the Expresso exercise bike it was my first time trying one of the 'extreme' routes. They grade them sort of like ski runs, easy, moderate, difficult and extreme. I know, go Martin!

It felt good to ride a little longer and the lame saddles they have on these bikes are not bothering my quite as much as they did initially. In spite of the ride taking longer I still managed to average 90 rpm. Nice.

Expresso_2013-03-12
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 - 5:00 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 22 - 70 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 20/19/16
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results
Time trainer - 38:08
Distance trainer - 11 miles
Pace trainer - 17 mph
Equipment Expresso exercise bike
Clothing

11 March 2013

Martin and Shelley take a juice cleanse for a test drive

I have friends that have tried a juice cleanse and Shelley's sister recently completed one as well. Plus, tons of celebrities do them too so how hard could it be, right? Right.

I'll just get this out of the way right now. I do NOT think you need to 'cleanse' your body or 'get rid of the toxins'; I firmly believe that if you live even a moderately relatively healthy lifestyle (which we both do) that your body does everything it's supposed to and does it way more efficiently than you can with juice or powder or capsules or whatever you want to spend lavish amounts of money on.

So why was I even entertaining doing this? For the challenge of course! Everyone talked about how hard it was and then I read an article in The Stranger about one of the staff doing a 5-day cleanse and it sounded kinda burley which only fueled the competitive fire that much more. So a couple of weeks ago Shelley (who had been wanting to give this a try too) and I decided it's only money and dropped bank on BluePrintCleanse.

Hey, I drink a smoothie just about every morning anyway and I love fruit and vegetable juices so how hard could this be? For starters, let me introduce you to 'breakfast'.

bottle_1

The BluePrintCleanse comes in three varieties. There is the Renovation Cleanse (for beginners - obviously not what we were going to try), the Foundation Cleanse and the Excavation Cleanse. Did I mention that Shelley's sister had told us she spent a not insignificant amount of time camped out on the toilet? Yeah... maybe we won't do the Excavation thing. Foundation Cleanse it is then thankyouverymuch.

I mentioned dropping bank and this 3-day cleanse cost us a total of $450. That included six juices per day for each of us and shipping to our house. That's a total of 36 16 oz. juices so if you do the math we're looking at $12.50 per bottle. I know, outrageous. Still, I was down with the experiment and no doubt I have spent wasted money in WAY more frivolous ways so I wasn't upset. Besides, I made the decision and knew the cost going in so there was no surprise.

Along with the juices we got these cute little insulated lunch bags and a shit ton of gel-filled freezer packs to keep your juice cold at work in case you don't have a refrigerator. That was kind of neat. And no doubt smart on the part of BluePrint as I suspect it helps take people's minds off of the extravagant cost of the juice.

BluePrintCleanse_bag

ASIDE - turns out the bubble wrap in the insulated shipping box is recyclable! Way to go BluePrint.

We unpacked everything and the Shelley lovingly arranged our next nine meals in the refrigerator. Ready, set, go!

refrigerator

DAY #1 - Friday

We decided to try this over the weekend so that if a worst case scenario materialized it would not affect our co-workers. You're welcome.

I was also going to try and continue to exercise while on the cleanse. Reports of how easy/hard this was going to be varied quite a bit so I had no idea what to expect. Friday went okay. And really, why wouldn't it? I don't usually eat before I go to the gym in the morning so just had to deal with a but of hunger while riding the exercise bike at lunch. If anything I felt pretty good!

Diner time was another story though. I added up the calories in all the juices and the six bottles give you about 1,000 calories total so in spite of the fact that we're not exactly starving ourselves, it's way less than I usually consume in a day and a huge mental game when you don't get to chew. Hence the challenge.

At 'dinner' we cheersed each other, made a couple of jokes about our meal and went to bed hungry. Day #1 done.

DAY #2 - Saturday

I was resolved to go to the gym and ride my bike today. Just because. My gym doesn't open until 8:00 AM on weekends and I usually wake around 4 or 5 so I had three solid hours to think about how much I was not eating as I drank some tea. Still, the gym went okay and I was not suffering physically. Yet.

When I got home from working out I had my first bottle for breakfast and then made my workout food which today consisted of bottles #2 and #4 each in a large water bottle and topping that off with some green tea. I know what you're thinking, that's some wicked heavy shit; how was I going to be able to digest all 220 calories while out on the road? Let's just say that the ride today was not fast. Like zone 2 max.

When I got home I had bottle #3 (#2 & #4 were fruit-based, #3 was veggie-based hence the switch up) as my recovery drink. Hahaha... I know, ridiculous.

I think I tried to fill the rest of my day with tea and projects as it was way easier to do this when you are not sitting around with time to let your mind wander and your stomach growl.

Come dinner time I was SO appreciating the BluePrint strategy or giving you a nice, rich (by juice cleanse standards anyway) drink for dessert. #6 is mostly cashew milk which tastes like manna from heaven by the time you drink it rolls around believe me. It also gives your body some calories and fat to work with while you sleep - smart move.

On this day my stomach was rumbling the most for sure. But... no shitting! So much for all the 'cleansing' and 'excavating' that was supposed to happen. In fact, I just dried up and with nothing going in, nothing was coming out. Except for the fact that I had to pee like every hour. Turns out tea tastes really good when you are not eating.

DAY #3 - Sunday

On this day I had planned to participate in a Washington Trails Association work party. I was a little worried as I normally get pretty cold when I'm standing around in the shade and the wet and with no food for fuel I was thinking I might get extra chilly. I was right. But I survived.

I had on four layers up top, a hat and my rain coat but only one layer on my legs, running shoes instead of proper boots and work gloves that were not insulated. Oops. Three or four times I had to take a break just to walk up and down the trail while swinging my arms in an effort to warm up. I vividly recall this one kid that got so warm he stripped down to a t-shirt! I was incredulous.

The hardest part was when everyone else took a lunch break and started pulling out these thick, tasty looking sandwiches, food bars, potato chips, you name it. Did I mention the work party organize brought along a huge bag of assorted Halloween candy? That was one of the times I went for a walk.

Some other volunteer: "Did you bring a lunch?"
Me: "Yeah, I already ate it..."

Which was in fact the truth as I had been drinking the three juices I brought along pretty steadily.

When I got home I was cold, tired but not as hungry as I expected to be. By day #3 my body was starting to get used to this caloric intake and like I said above, I was not starving and I was almost too tired to eat. Almost. If was not trying to exercise, I bet you could live off of this for a long time. Hell, there are millions of people in the world right now that are living on much, much less. It's hilarious sad sometimes what 1st world people will subject themselves to isn't it? Not only are we making ourselves hungry, we're paying someone else to do it.

On the upside, if I had not been on the trail work party I would have had a miserable time with the cleanse on this day. Having something to do all the time was a HUGE assistance. Thanks WTA.

Did I mention that drink #6 was delicious? Oh my f'ing god did it taste good on this night. Liquid gold and all that.

DAY #4 - Monday

No, we didn't do this for four days but on day four I did try to go to the gym in the morning before eating anything. It worked.

CONCLUSION

Would I do it again? Maybe, but I just tried it to see if I could do it and I don't think there are any health benefits to a cleanse so probably not. But never say never and even one year ago I would have never dreamed of giving this a shot.

How hard was it? With Shelley doing it with me it was actually not as hard as I thought it would be! Had I tried it alone I would have no doubt caved on day #1. I'm nothing if not weak. But really it is just a mental game as 1,000 calories is still living just fine if you are not doing any endurance activities.

Did we cheat? Nope, neither Shelley or I cheated even once. We looked at all the 'acceptable' ways to cheat in preparation but ended up not needing to. Nice.

Was it worth the cost? NO. But like I said, we knew what we were getting into so this was more of a scientific experiment for me and I'm okay with that.

Did I shit my brains out or break out or get a rash? No. None of the above. I was fully prepared to have my body freak out and when nothing - nothing at all - happened I was surprised. I chalk that up to the fact that Shelley (who also experienced no surprises) and I were already eating super healthy with tons of vegetables so simply cutting back and blending everything was not any kind of shock to our systems.

Was the Foundation Cleanse the right one to go with? In retrospect I wish I had tried the Excavator just to be able to say I did. The only difference is they only give you veggie juices with that one whereas the one we tried had fruit/sweet juices as well.

Was it fun? BluePrint does send you some pretty humorous emails when you place your order and throughout your cleanse but they only go so far.

Is the marketing way hyped? Well... BluePrint walks the tightrope fairly well but ultimately they are out to make money and when they sell this thing to brides who are trying to fit into unrealistic wedding dresses it shows their true colors. Then again, people are stupid and I have little sympathy and was mostly just entertained.

Here's to being entertained! Next time I think I'll do it by adding food instead of subtracting it.

weights | core | Expresso exercise bike

At the gym I managed to check the box but I felt like garbage. The result of abusing my body with food and drink all weekend I suspect. Funny, Shelley goes away for a few days and I can't seem to prepare quality food for myself. Or I just don't. And then I'm surprised when I weigh more or feel like crap.

On a more humorous note, the ride I did on the Expresso exercise bike at the IMA today was called 'Camel Country'. All I can think of when I hear that is the cigarettes.

camel-cigarettes-ad-more-doctors-smoke-camels
This is the same course I rode Friday and since I thought I went pretty easy Friday I figured I would do it again and easily set a new PR. Nothing like a PR (even a lame, staged one like this) to boost one's spirits I always say. Well I was wrong; it wasn't easy at all.

One cool feature of the Expresso bike is if your have done a course in the past, your best effort is represented by a ghost rider (a partially transparent cyclist) that you can see on the road and just like the pacer (a yellow cyclist), you can even see how far ahead or behind you are in comparison if the ghost is out of sight.

Right from the gun my ghost is going just a bit harder than I anticipated I would need to go or than was comfortable. But I hang in there in hopes that my legs will warm up and things will get easier.

Unfortunately for me, this is exactly what must have happened to me Friday so as I warmed up today, my ghost just kept accelerating. For at least three miles we were neck and neck. Finally, on an incline I got a gap. On myself. This is starting to sound ridiculous.

For the most part I have been holding back on the exercise bike as my doctor told me not to go too hard on my ankle even while cycling to maximize healing. Today I definitely pushed the limits of 'holding back' and went almost as hard as I could or at least as my depleted fitness will allow.

My gap grew but it was soooo sloooow. At first I just had one second, then two, then four and finally it was in the double digits. I found that by really pushing the descents I could grow it just a little as I usually seem to let up on descents.

ASIDE - is there a takeaway here? Probably not...

With about two miles to go I am really huffing and puffing and I glanced around the gym and there is NOBODY else that is going anywhere near as hard as I am on ANY of the cardio equipment. No doubt I stood out like some nut job.

I stopped pedaling once to catch my breath but just for about three seconds and then I got right back at it and finished this ride at 100+ rpm. One of my goals these days has been to keep my cadence around 90 and today is the highest I have ever averaged and I think my highest max as well. Nice.

After this ride I had to cool down for real! As it was I still got out of the shower sweating and didn't properly calm down until after my walk back to the office. Sheesh, it wasn't even a warm day either.

You know what? It was kind of fun to race myself. And to go hard! I didn't experience any discomfort or soreness after so I'm hoping I didn't adversely affect my ankle. Not only did I get a PR by 54 seconds I also moved myself into 2nd place overall for this course. 1st is about 30 seconds ahead of me and that seems doable if I keep this cycling thing up much longer. Good times.

After past rides I have have felt that the heart rate numbers were not quite right and after today I am convinced they are off. No way did my heart rate get up to 184 today... Oh well, hopefully it is consistently off so that I can compare apples to apples when I ride the same course.

Expresso_2013-03-11
Sleep 6
Waking HR
Body Weight 12:00 PM - 181
Body Fat
Breakfast
Lunch
Dinner
Workout Food gym - water
Injuries
Therapy
Time of Day weights - 5:00 AM
bike - 12:00 PM
Workout Type strength
tempo
Weather
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 70 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 20/19/16
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time
Distance
Pace
Equipment Expresso exercise bicycle
Clothing

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