30 October 2013

weights | walk

I'll admit to being a tad sore this morning... It could be from weights Monday but more likely it was stairs yesterday.

I went and saw Neal Goldberg at FootWorks PT again today just to check in. I feel like I'm treading water here. On the one hand I want to let my IT band heal and on the other I want to do something so that when I can run again it isn't such a shock to the system. Knowing you are supposed to be resting one part of your body while trying to stay active and not knowing the most effective way to accomplish this is the kind of thing that drives me crazy. CRAZY.

And I got what I wanted!

Neal explained that running is mostly eccentric muscle contraction and there are ways to work this without actually running. He prescribed some heavier weights in the gym and suggested I lift the weight with both legs and then lower it slowly with one; repeat to failure. He also suggested some single leg stepping (lowering actually) exercises and since I am able to tolerate some impact currently, some hopping exercises as well. Hopping around is okay because it does not last as long as running.

He told me that cycling, although great for cardio, is concentric muscle contraction so won't help me run per se.

Once again, I have my rehab work cut out for me. This is good in that I like moving forward with purpose but god am I getting tired of doing stuff other than what I really want to do. I know, pity me.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:30 AM
Workout Type strengthening
Weather  
Course
squats 3 x 20 - 95 lb.
incline press 3 x 30 - 110 lb.
donkey kick 3 x 30 each leg - 40 lb.
leg extensions 3 x 30 - 75 lb.
leg curls 3 x 30 - 75 lb.
calf raisers 2 x 20 each leg
Results  
Time weights - 45 min
Distance  
Pace  
Equipment walk - Garmin Fenix
Clothing  
Technorati Tags: ,

29 October 2013

Howe Street stairs | bike commute | cardio

Gosh, it's been a while. But fall is here and for as many years as I can remember that means Howe Street stairs time.

Yesterday I got an email from my good friend Jim Kodjababian - who I have been doing these stair workouts with for years - telling me, "It's time." So I figured today I would take them for a test drive so to speak in hopes that next week when I hook up with Jim I don't suffer a heart attack. I passed, and so did my IT band thank goodness.

I managed 10 flights. After about four I kept expecting my left knee to complain but it didn't so I just kept on going. I was just walking them today but that was still big progress for me. here's hoping I can manage a runner or two next week.

At lunch I opted for the elliptical trainer instead of the bicycle or treadmill to try and take it easy on my knee. I think I accomplished that but I was pretty tired from yesterday and this morning so got off to a slow start. Eventually I warmed up and managed to finish at a reasonable pace.

On my ride home I did feel my left knee a little. No outright pain but obviously the accumulation of work is enough to make my IT band complain. Tomorrow will be an easier day. Which is sounding pretty good right now anyway.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 182 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - small bottle w/1 scoop HEED
commute - water
Injuries  
Therapy  
Time of Day stairs - 6:00 AM
cardio - 12:00 PM
Workout Type  
Weather stairs - upper 30s, dry, calm
Course  
Results  
Time stairs - 37:42
Distance stairs - 1.6 miles
Pace stairs - 3:46/flight
Equipment stairs - Brooks Launch, Garmin Fenix
Clothing stairs - Brooks 5" Essential Run Short, Craft long sleeve undershirt, Brooks Podium LS shirt, Patagonia Capilene gloves, Patagonia Capilene 4 Expedition Weight Beanie
Technorati Tags:

28 October 2013

weights | bike commute | Expresso exercise bicycle | hot yoga

Big Monday! Or something like that. Fitness, fitness, and more fitness. Yeah fitness. Yeah me. Yeah positive self-affirmation.

Expresso_2013-10-28

I went to the gym this morning for my second session of lifting weights in I don't know how long. I added one exercise and increased the weight just a hair on three as well. Bonus.

I rode my bike to work and then got on the Expresso exercise bicycle at lunch. I was a touch short on time so was looking for a shorter course and saw that I had done one fun one just a few days earlier. Bingo. My only goal going in was to beat my previous time and I did it. No doubt because I was sandbagging some last time. But that's how I roll, set the bar low and then step over it with ease.

After riding home I want to Breathe Hot Yoga again and today was the second day that this stuff is clicking. Nice. Only NOW am I starting to improve... all the previous practices were just getting to the starting line.

Weight hurt my IT band just a little. I didn't notice it until I hopped on my bike to ride to work. Luckily it had calmed down by the time I got on the trainer at lunch and riding home was fine. Whew.

I had a meeting right after my trainer session so didn't get to eat 'lunch' until about 2:30 PM. It ended up being this giant (24 oz.?) Bolthouse Protein Plus drink and I was burping that up all the way home. Glad it finally settled down before I got to my yoga class.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day weights - 5:30 AM
Expresso exercise bike - 12:00 PM
yoga - 5:45 PM
Workout Type  
Weather  
Course
squats 3 x 20 - 95 lb.
incline press 3 x 30 - 90 lb.
donkey kick 3 x 30 each leg - 40 lb.
leg extensions 3 x 30 - 75 lb.
leg curls 3 x 30 - 75 lb.
Results  
Time weights - 35 min
trainer - 23:27
yoga - 60 min
Distance trainer - 7.6 miles
Pace trainer - 19.4 mph
Equipment trainer - Expresso exercise bicycle
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

26 October 2013

Grand Ridge + Duthie Hill

Yes!

Even after taking what feels like a lifetime off the bike (not to mention mountain biking) I can still ride. This was a blast! Thanks to Greg Kauper for the invitation.

The pace was mellow, I did not fall down while riding in Duthie Hill and my fitness was totally adequate. My skills? Let's just say they got better the more I rode. :)

And it was beautiful out. These giant, red, yellow and orange leaves were everywhere. Did I mention that the trail conditions were epically good? All we had to worry about were some wet wood bridges. In fact, the fog was making the paved roads around here pretty wet while we were nice and dry all day.

The bike I'm on is heavy, the gears are not quite low enough and it has 26" wheels. NONE OF THAT MATTERED. I had fun.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED, Hammer Bar
Injuries  
Therapy  
Time of Day 11:30 AM
Workout Type  
Weather upper 40s, foggy, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Performance Access XCL - 1 x 9
Clothing Santini leg warmers, baggy MTB shorts, Craft long sleeve undershirt, Patagonia long sleeve Capilene shirt, cap, Patagonia Capilene gloves
Technorati Tags: ,

25 October 2013

weights

Ha! Who would have thought that Martin would be lifting weights again? I so feel like I'm treading water here and so figured I might want to do something about all the strength I have lost these last two months. My doctor said it IS okay to do stuff that does not hurt so I used some very light weight and had at it.

You know what? It was sort of fun. And boy am I weak. I should do this a bit more while I'm letting my IT band recover.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type  
Weather  
Course
incline peg press 3 x 30 - 90 lb.
donkey kick 3 x 30 each leg - 30 lb.
leg extensions 3 x 30 - 55 lb.
leg curls 3 x 30 - 60 lb.
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

24 October 2013

treadmill run | bike commute | massage

Figured I would give it a whirl again, running that is. The verdict? My IT band still is not healed up. I felt 100% for 20 minutes and then my left knee started to make itself known. This is getting OLD.

At least the effort felt really easy.

On the way home I stopped off at Rain Fitness for a massage with Tucker Roy. Damn this guy is good. To be a bit more specific, he understands athletes (because he is one and has worked with many at a high level), he's strong and he really has a bunch of skills/techniques that he can bring to bear. Good stuff.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy massage
Time of Day run - 5:30 AM
massage - 4:30 PM
Workout Type  
Weather  
Course treadmill - 1% incline
Results  
Time run - 30 min
Distance run - 3.7 miles
Pace run - basically 8:00/mile, I sped it up just a bit at the end
Equipment run - Brooks Launch, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

23 October 2013

core | hot yoga | walk home from bus stop

I woke with my alarm but was SO tired and by the time I finally drug myself to the gym I had very little time so had to skip a few core exercises. Still glad I went.

After work I went to Breathe Hot Yoga and I think I finally got it right today. Per Shelley's urging I took it easy, did not push the bends and stretches and something the instructor said clicked with me today and I also engaged my core and legs/glutes before moving and everything felt much better. Nice.

Walking home from the bus I took a new route, directly through the pedestrian/bicycle tunnel this time. I am really digging this urban exploration. As long as it's not dumping rain, I love walking.

Sleep 6
Waking HR  
Body Weight 6:00 AM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
yoga - 5:45 PM
walk - 7:00 PM
Workout Type  
Weather  
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lifts each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
push-ups 20/15/10
wobble disk 2 min each leg
Results  
Time core - 30 min
yoga - 60 min
walk - 17:15
Distance walk - 1 mile
Pace  
Equipment walk - Garmin Fenix
Clothing  
Technorati Tags: ,

22 October 2013

cardio | Expresso exercise bike | walk home from bus stop

Back to the elliptical trainer for me this morning and I had a reasonable session so bonus.

At lunch I got on the Expresso Exercise bike for a crazy entertaining ride... it was called 'Odyssey' and I was riding through a land filled with giants, sea monsters (which were battling the giants!) and Minotaurs. It was cool.

On the way home I went up and over my new favorite set of stairs again.

Expresso_2013-10-22

I just could not maintain a faster cadence today on the elliptical trainer... but my back did feel better.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day elliptical trainer - 5:35 AM
Expresso exercise bike - 12:00 PM
walk - 7:00 PM
Workout Type  
Weather  
Course elliptical trainer - 14 incline, 14 resistance
Results  
Time elliptical trainer - 30 min
Expresso exercise bike - 24:16
Distance Expresso exercise bike - 7.6 miles
Pace elliptical trainer - cadence 140-150s, heart rate 160 by the end
Equipment walk - Garmin Fenix
Clothing  

21 October 2013

stretching | hot yoga | walk

No core, cardio or bike commute today. I got to the gym and wasn't feeling it so just did some stretching. As usual, I needed it.

After work I went to Breathe Hot Yoga for another practice, obviously I am enjoying this although I feel like I'm not getting any better yet. I wonder sometimes why I am in such a rush to improve? Not only am I not getting any better, today I feel like I messed up my back.

I was doing some transition and went much too fast and suddenly I was in pain. I had to back way off for the last 20 minutes of class. Sigh.

On the way home I found a new set of stairs that climb up and over the ridge directly on top of the I-90 lid. Awesome. There is so much to explore!

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day gym - 5:45 AM
yoga - 5:45 PM
Workout Type  
Weather  
Course  
Results  
Time yoga - 60 min
walk - 20 min
Distance walk - 1 mile
Pace  
Equipment  
Clothing  
Technorati Tags: ,

20 October 2013

May Valley + Newport Way on a single speed | walk

I had so much fun yesterday and this foggy fall weather is so cool I decided to do the same thing today.

Today I decided to get away from the cars and headed out into May Valley. I almost turned on the auto pilot which would have taken me up McDonald's hill until I thought this might not be very fun/possible on my single speed so took a more gradual route up to the valley instead. I think it was a good call.

Music was my friend again today, man is it fun to ride with tunes.

There were a couple of sections today where I got on the drops or rested my forearms on the tops of the bars and maintained a good pace. Not 'hard' but not taking it easy. It felt good.

When I got home Shelley and I went for another neighborhood walk. These are a great time! We get to talk, enjoy the scenery and I just love getting out of the house.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day ride - 8:30 AM
walk - 12:00 PM
Workout Type  
Weather mid to upper 40s, foggy, calm
Course  
Results  
Time ride - 2:18
walk - 52 min
Distance ride - 40 miles
walk - 2.8 miles
Pace ride - 18.1 mph
Equipment ride - Kona Paddy Wagon, Garmin Edge 500
walk - Brooks Launch, Garmin Fenix
Clothing ride - knit shoe covers, Santini leg warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap, Brooks gloves

19 October 2013

around Lake WA on a single speed

Nice.

I've been riding my commuter bike so long I forgot how fun a real road bike is. it's FAST. it's EFFICIENT. And I'm not wearing a messenger bag. Good times.

I love my Kona Paddy Wagon. Single speed bikes are a blast. If you're seriously training you could argue that single speeds let you coast too much but I'm not training so having fun was paramount.

Bike + iPod + beautiful fall day = mission accomplished

I've just about run out of my favorite liquid food powder - Perpetuem - so I used Recoverite instead. I figure it's close to the same recipe, right? What do I know. It works.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food 1 large bottle w/3 scoops Recoverite, small bottle w/2 scoops Recoverite
Injuries  
Therapy  
Time of Day 12:15 PM
Workout Type  
Weather mid 40s, foggy, calm
Course  
Results  
Time 2:46
Distance 49 miles
Pace 18.2 mph
Equipment Kona Paddy Wagon, Garmin Edge 500
Clothing knit shoe covers, Santini leg warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap, Brooks running gloves

18 October 2013

core

Made it to the gym this morning and had a good core workout. It's been a while since I did this workout so perhaps yoga is tiding me over? Nice to feel good regardless.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type  
Weather  
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each side
clam knee lifts 60 each side
side leg lifts 50 each side
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

17 October 2013

bike commute

Too funny. After my inspired day yesterday I was too tired today to do much of anything. It's part mental as well, I'm not 'training' for anything and am still 'recovering' from my IT band injury.

Still, I rode to work and back home. Staying active is good.

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

16 October 2013

cardio | bike commute | Expresso exercise bike | hot yoga

Today was one of those inspired days I referred to a while back. One of those days where you try to fit in as much 'stuff' as you can. For me, 'stuff' usually means exercise.

Ready, set, go!

Expresso_2013-10-16

I went to the gym in the morning and got on the elliptical trainer. I again increased the incline and resistance a little from what I did yesterday and guess what, it woke up my IT band. Suck. Today was not an easy workout, keeping my cadence up with the increased load was tough.

I rode my bike to work and then at lunch hopped on the Expresso exercise bike in the IMA. These bikes are about as much fun as you can have while riding a stationary bicycle. Seeing as I have not done this in a while and my IT band is not 100% I opted for a somewhat shorter course. I didn't go easy but I also didn't kill it. Quality workout, check.

After riding home I went to Breathe Hot Yoga again for another practice. I must be doing something wrong because these sessions are kind of hurting my back instead of helping. Talking to Shelley she's convinced that I'm trying too hard. I do have a hared time moderating my effort and frequently when it's best to hold back and learn I forge ahead. In this case I might be bending too much for my already injured back.

Sleep 6
Waking HR  
Body Weight 6:00 AM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day elliptical - 5:30 AM
Expresso exercise bike - 12:00 PM
yoga - 5:45 PM
Workout Type  
Weather  
Course  
Results  
Time elliptical - 30 min
Expresso exercise bike - 26:34
yoga - 60 min
Distance Expresso exercise bike - 7.8 miles
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

15 October 2013

cardio | bike commute | hot yoga

Today I did make it to the gym for some delicious cardio. And I increased the incline AND the resistance just a bit over the last time I was here.

And for dessert I took the long way home for a change. It sure has been a while since I did that. I avoided the big hill coming out of the Ballard locks so as not to aggravate my left knee.

Since I Had to leave work early for a dentist appointment, I had time to squeeze in more hot yoga at Breathe Hot Yoga. I think I am starting to like this.

Sleep 6
Waking HR  
Body Weight 6:00 AM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day cardio - 5:30 AM
yoga - 5:45 PM
Workout Type  
Weather  
Course elliptical - 13 incline, 13 resistance
Results  
Time elliptical - 30 min
yoga - 60 min
Distance elliptical - 3.8 miles
Pace elliptical - cadence 140-160, heart rate in the low 150s by the end
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

14 October 2013

bike commute | hot yoga

We're back home and I'm back to Breathe Hot Yoga for more stretching and strengthening. This has got to help me, right...?

Today I rode from work straight to the yoga studio and let me tell you, it's pretty tough to put your cycling clothes back on when you are this sweaty. And stowing a yoga mat in my messenger back took some thought.

I did not have any desire to hit the gym this morning. All this rest is making me tired.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day yoga - 5:45 PM
Workout Type  
Weather  
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

13 October 2013

walk | cruiser ride

We are on vacation!

I did the little loop again this morning and even jogged some along the train tracks. Technically this is still verboten by my doctor but I couldn't help myself. Thank goodness it did not hurt my knee.

Later in the day we all (Daren Doss, Lisa Chadbourne, their daughter, Shelley and I) hopped on some full on jalopy bikes and rode into 'downtown' Astoria.

First of all, riding these bikes was a blast. Crabon is overrated. Secondly Astoria has lots of fantastic beer. I drank too much. Then we rode back home. Naturally. Third, I was not so drunk that I didn't try to record all of these activities with my GPS. It's a sickness. Fourth, something crapped out on the ride back home obviously. Thanks for nothing Garmin. [That's the alcohol talking there Garmin...]

12 October 2013

walk | stand up paddle board

What a treat.

This weekend our architects chadbourne + doss invited Shelley and I down to Alderbrook Station for a weekend getaway.

Awesome!

This place is a house on the Columbia down in Astoria. Astoria is pretty cool all by itself but this house is amazing. So comfy and open yet cozy and quiet. Right behind the house is an enormous net shed that was used to repair fishing nets back in the day. Now it's a giant party space and artist lofts. There is also a wood-fired hot tub in back.

Did I mention that one of our architects is a huge surfer? It was so nice we went for a little paddle in the afternoon. The water was glass.

In the morning I walked this fun loop around the bay that the house sits on. Super scenic.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day walk - 7:00 AM
paddle - 5:00 PM
Workout Type  
Weather paddle - mid to upper 50s, sun, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment walk - Brooks Launch, Garmin Fenix
paddle - Garmin Fenix
Clothing  

10 October 2013

cardio | bike commute

More cardio for Martin! Today I increased the incline just slightly on the elliptical trainer from 10 to 12. 12 is what I used to call an active recovery workout for whatever that's worth. As a bonus my IT band felt great.

Then I rode to work and back. And today my left knee felt fine on the bike.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 177 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day cardio - 5:30 AM
Workout Type active recovery
Weather  
Course elliptical - 12 incline, 12 resistance
Results  
Time elliptical - 30 min
Distance elliptical - 3.7 miles
Pace elliptical - eventually got my cadence up to the low 160s, heart rate was in the low 140s by the end
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

09 October 2013

cardio | bike commute

I got a little motivated today.

I go through spurts of this every time I'm injured and can't do the activities I really want to. instead I throw myself into some alternate/cross-training/rehab activity. It usually doesn't last long.

At the gym this morning I did a little cardio on the elliptical trainer and then did it again at lunch. I know, EXTREME. It's how I roll.

The IMA is an incredible facility. After my lunch cardio session I spent some time in the sauna. I would LOVE a sauna at home.

Did I mention that I went to the eye doctor (that's optometrist if you want to impress people at a party kids) this morning? I think I finally need glasses. Just another overt sign of aging! Now I get to be that guy who loses his glasses all over the place as my memory fails as well.

I just went super mellow on the elliptical, the goal is not to hurt my IT band and prolong this already too long recovery.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 177 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day cardio - 5:30 AM
cardio - 12:00 PM
sauna - 12:45 PM
Workout Type active recovery
Weather  
Course elliptical trainer - 10 incline, 12 resistance, cadence in the low 150s, heart rate was in the upper 130s by the end
Results  
Time AM cardio - 30 min
PM cardio - 30 min
sauna - 15 min
Distance AM cardio - 2.4 miles
PM cardio - 2.4 miles
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

07 October 2013

stretching | walk | hot yoga

I got to the gym this morning but immediately had no enthusiasm to work out so did some stretching instead. As usual, I needed it.

After work I hit up Breathe Hot Yoga again for what was more of an abbreviated Bikram yoga class. Good stuff. I have so much to learn.

On my way home I walked rom the bus stop and during my walk I was actually scared of my knee! Argh... being scared about an injury is no fun.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day gym - 5:30 AM
walk - 5:00 PM
yoga - 5:45 PM
Workout Type  
Weather  
Course  
Results  
Time stretching - 20 min
yoga - 60 min
Distance  
Pace  
Equipment Garmin Fenix
Clothing  
Technorati Tags: ,

06 October 2013

walk | hot yoga

An awesome day really, it feel like fall is here.

Went for a walk with Shelley in the morning and then since I can't do the things I currently want to I decided to try some hot yoga in the afternoon. It was great!

Turns out Breathe Hot Yoga has a location at 19th & Madison and they have free parking. And they have a fabulous discount for new members - two months of unlimited classes for $99. Done.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day walk - 10:00 AM
yoga - 4:00 PM
Workout Type  
Weather  
Course  
Results  
Time yoga - 60 min
Distance  
Pace  
Equipment walk - Brooks Launch, Garmin Fenix
Clothing  
Technorati Tags: ,

04 October 2013

core

Got to the gym nice and early today but my heart just isn't in this right now. Today I at least managed to go through the motions and check the workout box.

Sleep 7
Waking HR  
Body Weight 5:45 AM - 182 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:00 AM
Workout Type  
Weather  
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters 50 each side - 12 lb.
leg lifts 50 [I did these instead of extensions in order not to bend my knee!]
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each side
clam knee lifts 60 each side
side leg lifts 50 each side
push-ups 20/14/10
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

02 October 2013

IT band update

After riding the all too ridiculous injury roller coaster for the last three weeks I figured I need to get a handle on what the hell is going on in my left knee so that I can finally heal up proper.

Last Friday I got a MRI and today I saw my doctor Neil Roberts to discuss the scan. Here is what he said.

  • My problem most definitely is IT band inflammation, that was vividly evident on the images.
  • Since I have obviously been re-aggravating my IT band over and over it was time for a reset.
  • I got another cortisone shot in the bursa of my left knee.
  • Neil also prescribed some topical anti-inflammatory cream.
  • I'm supposed to rest for one week.
  • Then I can do some light cross training for the next week. In this case 'cross training' means anything that does not bend my knee too much like walking, cycling, weights without the full range of motion, elliptical trainer, swimming, etc.
  • After these two weeks I can finally start to run again. Slowly.

On the one hand it's a huge relief to know what is wrong and what I need to do and on the other it's pretty frustrating to have this almost four week delay in my recovery. Especially since it's essentially my fault.

I was still kind of holding out hope to run some races this year but now it appears I will not have any fitness until 2014. So what's my next goal? The Orcas Island 50k next year. It's perhaps ironic that this event is what put me out of action this year and started the (what seems like endless) series of recoveries from injuries. Here's to running this event healthy!

The moral of this story is address shit as it comes up and don't delay.

core

I just ran out of gas today. And by 'gas' I mean motivation to do the same old thing.

I got to the gym plenty early, started to do the plank and after just two minutes was in no mood to continue. I tried to salvage the workout with some other,more traditional ab exercises but even that didn't last and after 25 minutes or so I just called it a day and went home.

Rats.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course
plank 2 min
crunch machine 100 (I forget the weight)
incline sit-up board 50
leg lifts 50
Results  
Time 25 min
Distance  
Pace  
Equipment  
Clothing  

01 October 2013

core | bike commute

After resting two days I was able to ride to work. The weather didn't even cooperate that much and I still had a great time. I got soaked at the very end of both commutes but it was warm.

I always find it illuminating how fun a stupid little ride like this can be when you are not able to do much else or even this on a regular basis.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:15 AM
Workout Type  
Weather  
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each side
clam knee lifts 60 each side
side leg lifts 50 each side
push-ups 20/14/10
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

Popular Posts