30 December 2014

Howe Street stairs | Fleet Feet run

Boom! 'Time to train' and all those tired clich├ęs.

Take it from me, after 10 days  of almost total inactivity these stairs are HARD. Not only was I gasping for breath, my legs were freaking wobbly after just the first runner. Ouch.

Shelley needed the car this evening so for the first time ever I ran to Fleet Feet Sports Seattle for the Tuesday night run and then ran home after. In retrospect this might have been a tad ambitious as my hip did not feel stellar on the way home.

At least it felt fantastic on the way there and just fine during the actual run. Thanks to Evan Williams for giving me some company on the way home. Man was I dragging.

more 2015 Partners - Hammer Nutrition

What a nice belated Christmas present.

A couple of days ago I heard that my sponsorship application to Hammer Nutrition was accepted and I'm excited to announce that for 2015 I will be a Hammer Nutrition Athlete Ambassador.

These nutrition and hydration products have been my favorites for years now so it's exciting to partner with something I wholeheartedly endorse already. As a bonus, I am able to give out a referral discount. You're welcome. :)

Hammer Nutrition Referral Discount

I'd write more but I need to go for a run! 2015 is shaping up nicely.

27 December 2014

Finland snow hike | snowshoe


After our daily (almost literally!) nap I took off for a twilight/sunset walk. It was magic out. MAGIC.

26 December 2014

XC ski in Finland

When I think of cross country skiing (classic or skating) I visualize people gliding effortlessly across the snow in sexy outfits much like what a cyclist wears. We didn't so much ski as we waddled around bundled up like so many Michelin Men.

Our skis had bindings that were able to accept our Sorels! My feet were so wide they would drag on the sides of the groomed tracks so I opted to glide on the center of the groomed trails that is actually for skate skiing.

That said, being out in the dark was a blast.

23 December 2014

snowshoe in Finland

Wow... It's freaking beautiful here. And cold.

20 December 2014

walk around Heathrow Airport

On our way to Finland Shelley and I had a long layover in Heathrow Airport.

I was wearing my Garmin Fenix 2 so...

19 December 2014

training basics and the benefits of zone 2

I've been talking to a friend about training recently and after he came to the conclusion he needed to do more zone 2 (read: endurance pace) work I had a bit of an epiphany and realized I do too. The sources of information are these.

When I was cycling a lot I had a huge aerobic base. Now that I'm running - and because my body can't tolerate running seven days/week and because of some injuries - that base has eroded significantly.

18 December 2014

Expresso Exercise Bike | Breathe Hot Yoga

The alarm went off. I woke up. I went downstairs. I did not go to the gym. Oh well.

At lunch I did head down to the IMA for a spin on the Expresso exercise bike and it never disappoints.

After work I headed over to Breathe Hot Yoga for a great session. I've been taking all these Hot Pilates classes and it felt great to finally take a Vinyasa class again. Less of a pure work out but more balance stuff and more stretching.

17 December 2014


Just the gym today thankyouverymuch.

But then in the afternoon I got totally crazy and took off from work early to see The Hobbit The Battle of the Five Armies...!

It was awesome! If you are a Tolkien nerd that is. Which I am.

Not to mention the fact that the Cinerama is the best movie theatre in Seattle. New, bigger (leather!) seats, reserved seating, reasonably priced concessions, BEER, colossal Dolby Atmos sound system and zero bullshit advertisements before the show. Done and done.

2015 Partners - The Balanced Athlete and Brooks


2015 is looking (way!) up. Here are two reasons why.

The Balanced Athlete
The Balanced Athlete has been a supporter of and partner store with the Seattle Running Club for years but for 2015 they approached me and offered to give me some additional support.

I'm psyched to work with a store that promotes so many different kinds of healthy activities; and is completely immersed in the local running scene and community involvement. Among other things The Balanced Athlete hosts multiple group runs from the store, they support the Cougar Mountain Trail Run Series, they staff an aid station at the Cascade Crest 100 and the list goes on.

No to mention they are instrumental in organizing one of my favorite events ever, the Fat Glass 50k.

I'm thrilled to promote a company that shares my love of an active lifestyle and lifelong fitness.

Brooks has been sponsoring a subset of SRC members for quite some time (thanks Brooks!). I submitted my application a month ago and just heard back that it was accepted. I'm super happy to once again be part of the SRC-Brooks Competitive Team and to represent the best club and some awesome product.

I have been running in Brooks shoes and clothing for two years now and I'm looking forward to a third. The PureGrit (2 and 3) has been one of my favorite trail shoes ever since it was available and their EZ T material (which our team shirts used to be made from) has got to be the most comfortable tech shirt material I have ever worn.

Partners are good to have and I am very grateful to have these two. Bring on 2015.

16 December 2014

Howe Street stairs | Fleet Feet run | walk

Whew... solid stair day! Jim Kodjababian and I are up to 10 flights now, five more to go.

Every year when we hit 10 we mix it up and throw in a few "up downs" where we run up two sets, come back down one and repeat to the top. I like this variety and it might actually be easier as those couple of seconds rest you get between efforts really help me out.

At the Fleet Feet Sports Seattle Tuesday night run I challenged myself to finally take it easy. A friend and I have been talking training techniques and I suspect I need to do more zone 2 work and really go easy when it's an easy day. Seems I am not immune to making the classic rookie mistakes.

Of course the winter route heads up the Howe Street stairs so for a couple of minutes I was not going very easy at all. :)

15 December 2014

weights | walk

Good gym session this morning.

It's funny, I have not really lifted weights in ages but every winter I kind of get the urge and as long as I don't get too agro it's pretty fun.

14 December 2014

Cottage Cheese Ass Tiger Mt trail run

Finally! A trail run.

I connected with Bryan Estes and Justin Angle and the conditions were SO good. It was crazy dry for this time of year and the trails were a blast.

13 December 2014


Had a good gym session today. I wanted to tack on some cardio but I got home and started watching YouTube you know how that goes... :)

12 December 2014


Work really sucked up the day today and I didn't have the energy to do anything before or after. That's how it goes sometimes.

11 December 2014


Work got in the way of exercising today but I was not regretting it, I was beat from the last two days.

Shelley and I went to see Maria Bamford tonight and it was an incredible show. I had heard her a couple of times previously but never seen her. Her presentation absolutely adds something.

Finally saw a bike that was secured properly today, glad someone knows what they are doing.

10 December 2014

weights | treadmill run | Hot Pilates | walk

Everything went well except I really did not have the motivation on the treadmill. And seeing as how I need to have fun, when it stopped being fun I quit. :)

At Breathe Hot Yoga during the Hot Pilates class I felt a bit wobbly and tired. I guess stairs yesterday and weights today will do that.

09 December 2014

Howe Street stairs | sauna | walk

Super morning on the stairs today! The weather really cooperated. It was absolutely dumping rain when I woke up and then it stopped for the duration of the workout. Nice. It took me a few flights to get warmed up but then I felt pretty good.

After work I had intended to go for a run but because of a long dentist appointment [Martin's first root canal!] I went for another sauna instead. I lasted a long time and it felt awesome.

After all this I met a friend and we went to see Ueli Steck speak. The guy has some natural comedic talent for sure. And who can forget stuff like this? Breathless.

08 December 2014

sauna | walk

This is what you would call a rest day. After a solid weekend of activities I needed it.

Went to the sauna at the IMA during lunch and boy did that feel nice. On the way back to the office I saw this.

Although I could tell someone had blown the leaves into a pile it was fun to imagine they had all fallen that way.

07 December 2014

weights | showing Wheeler where to run

Day three of leg weights! And today felt a little better for sure.

After the gym I met Jennifer Wheeler for a run. She does not get out much so I felt like a tour guide while I took her on some of my favorite little streets, stair climbs and dirt trials in local parks. Our pace was mellow so we could talk, good to catch up.

06 December 2014

Cottage Cheese Ass Tiger Mt loop


This is one of my favorite trail runs without a doubt. It has a substantial climb, some super fun, technical, classic NW trails and a screaming descent. Throw in good company in the form of Bryan Estes and it's hard to go wrong.

I was a little slow on the climb due to fitness and on the descent due to my hip but I did have a great time. And on the bright side, my hip is not hurting so much as it's just really inconvenient.

05 December 2014

Expresso Exercise Bike | Hot Pilates | walk

Too tired to get to the gym this AM but I did manage to sneak out for a quick trainer session at lunch. It felt pretty good and for a change, I didn't race a former ghost/PR of myself. It felt great to ride at a moderate tempo for a change.

After work it was off to Breathe Hot Yoga for anther Hot Pilates class. THIS IS A GREAT CLASS! You can challenge yourself as much or as little as you want and it is kicking my butt. In a good way. As a bonus, the instructor incorporate ALL of the suggestions I gave her Wednesday. How cool is that? And she said they all made sense. :)

04 December 2014

weights | walk

Day one of leg weights! I did this for a few months last fall and winter and am convinced it helps in the general wellness category. Cross training (read: doing a variety of 'stuff') has got to be the best thing to build all around strength and health. Only specialize if you want to excel in some particular activity.

On the bus to work this little kid had on some classic sneakers. Very cool.

03 December 2014

Hot Pilates | walk

Hot Pilates at Breathe Hot Yoga after work baby. I swear, if not for training partners or group exercise classes I would not do nearly as much.

After class today I made a couple of suggestions to the instructor about how to change up the routine, they seemed to make sense to me, we'll see how that goes. :)

02 December 2014

Howe Street stairs | Fleet Feet run | walk

Solid day.

Met Jim Kodjababian for another stair session and then joined the Fleet Feet Sports Seattle Tuesday night run and pushed the pace a bit more than I have been lately.

As a 'bonus', we went up the Howe Street stairs once during the run. :| I learned that in spite of being slow on the flats and in spite of having already done several flights this morning, I was doing just fine on these stairs compared to the other runners that went up. :)

01 December 2014

Hot Pilates | walk

Core work baby! I need it! And this Hot Pilates class at Breathe Hot Yoga has it.

The instructor switched up the routine again, very nice.

30 November 2014

pacing Lucca at the Seattle Marathon

What. A. Day.

You can't buy a smile that big.

29 November 2014

Cougar 14

My first snow run of the season! Not a ton of coverage but it's always beautiful.

26 November 2014

Expresso Exercise Bike | Hot Pilates | walk

Excellent day at the 'office' today. On the way to said office I saw this marvel of modern machinery.

What you can't tell so well from this angle is that it also had steel cranks... and you get the picture now I suspect. I wonder why some manufacturer opted for twist shifters 1) on a road bike and 2) they must have thought it made this thing look high-tech?

25 November 2014

Howe Street Stairs | lots of walking | Fleet Feet run

I love bicycles. Even especially when they look like this.

Ironically I saw this as I was approaching FootWorks PT to see Neal Goldberg. Perhaps this person could have benefitted from a bike fit?

24 November 2014

core | walk

Look what showed up at our door today.


Have I mentioned that I love savory? Oh yes.

22 November 2014

Squak Mt + Wilderness loop

After running some errands today I stopped by Flying Lion Brewing. I was in luck as they had a big batch of grain which needed milling so I volunteered.

I also installed a cyclometer on the milling bicycle. Because you have to have stats. :) Milling is awesome after a run as there is very little resistance. Active recovery!

21 November 2014

Howe Street stairs | Breathe Hot Yoga

I'm still scared to go for a flat run! :( Son instead I headed back to the Howe Street stairs. Thanks goodness these don't bother me.

Going in I hoped I could do one hour but I bailed after 40 minutes. Unlike Tuesday, today I felt pretty un-fresh. All the crappy (for your body - not crappy tasting) food and drink from last night didn't help either.

After work I subjected myself to another session of Hot Pilates at Breathe Hot Yoga. The first two times I took this class the routine was the same but today the instructor mixed it up. Nice. The instructor keeps saying, "Squeeze your glutes!" so today I did. My butt was practically cramping at the end of class...

20 November 2014


I slept like garbage so skipped the AM session. Then at work I was pretty busy all day which culminated in our annual Research Fair that I assisted with. This is always fun but leads to me drinking too much. Why change a winning formula this year.

19 November 2014

Expresso Exercise Bike | Breathe Hot Yoga

On the bus to work today there was this (10 year old?) kid sorting his Magic cards and putting them all into sleeves he had just purchased. He was the cutest kid! He kept chatting up this couple of women across the isle and suddenly I noticed he was wearing some Brooks Cascadia 9 shoes. Probably because they matched his pants. Super cool.

18 November 2014

Howe Street stairs | Breathe Hot Yoga | walk

Saw this on the way to work today. So small, so niche, so cute.

Those are 24" wheels and it's a single speed.

17 November 2014

core | walk

Made it to the gym this morning, had a good core routine and then strolled home from the bus.

I'm SO glad my hip tolerated two runs last weekend. It's really got me excited about getting out there, need to be careful I don't do too much too soon.

16 November 2014

up Mt Teneriffe, down Mt Si

This is why I get up early in the morning. Boom!

Other than my over-reaction to yesterday's freezing temperatures in terms of the clothing choice for this run today was perfect.

15 November 2014

Cougar 10

Good times!

It felt fantastic to hit the trails again. I can still feel my hip but it held up great and no pain during or after this run.

Got out with Bill Huggins and Bryan Estes who blabbed on about baseball all morning long. Still, great to get out with both of these guys again.

It was freezing cold, but on the up side the trails were perfect. Totally dry and covered in a blanket of colored leaves.

14 November 2014


This morning I missed the bus that stops close by my house so I had to walk to the bus stop for a change. Thankfully the weather was brilliant. Cold, crisp, leaves on the ground, mostly blue sky, Mt Rainier in the distance. Hard to complain.

Like the self-quantifier that I am, I started my GPS watch when I saw the bus pull away but then I forgot to stop it until I got to work... Oops.

13 November 2014


I woke up this morning and my motivation to get outside lasted about as long as it took to roll over in bed.

At work my job got in the way of sneaking out at lunch.

After work I had a Seattle Running Club board meeting.

Oh well, rest is good.

12 November 2014

treadmill run | Breathe Hot Pilates | walk

Hit the treadmill at lunch to test my hip/sartorius and it passed but I am far from being healed up. What a lousy, nagging injury!

After work I dropped by Breathe Hot Yoga and took a class I never have before - Hot Pilates. It was killer! This was a true workout, plain and simple. Great core and hip work. I need to try this again.

11 November 2014

Howe Street stairs | Breathe Hot Yoga

Nice! My friend Bradlaugh Robinson recently moved back to Seattle from CA and today we connected on Howe Street no less.

After work I dropped by Breathe Hot Yoga for another class and once again it hit the spot.

10 November 2014

core | Expresso Exercise Bike | walk

Man, I really got after it today on the Expresso exercise bike, not sure what got in to me. Just another case of Martin is well rested.

09 November 2014

Alderbrook Station loop

Today is Shelley and my seventh wedding anniversary. To celebrate in comfort we drove down to Alderbrook Station in Astoria, OR and spent the night in one of the coolest houses I know.

We slept in the Boat House (on the right), the Netshed where artists can rent space and where events are held is on the left.

07 November 2014

Howe Street stairs | walk

Extra credit baby! That's what today was.

I knew this weekend would not include much physical activity so rallied for an extended stair session today. I resolved to try for a full hour and I made it. Whew. The last couple of flights were slightly wobbly.

On the way to work I stopped off at FootWorks PT to see Neal Goldberg. This was a follow-up visit after my initial diagnosis to see how my sartorius is holding up. Turns out I am doing okay and from here it's a matter of listening to my body and not overdoing the activity as I ramp back up.

Neal's office is in Pioneer Square and this time of year it's beautiful.

06 November 2014

Breathe Hot Yoga | walk

Not sure what happened this morning... I kind of ran out of gas or spent too much time in front of the computer. Then it was time to go to work. :(

But I went to Breathe Hot Yoga again after work and I am loving it! It does a body good as they used to say.

05 November 2014

core | walk

One day after doing a ton of exercise I do almost nothing. This is also typical of what I do. :)

Got to the gym in the AM and then walked through downtown Seattle doing some errands on foot. Good enough.

My walk today was to see Mike Folden. My hope is to have him make a video of me like he did for a friend of mine.

My goal is most just to capture the moment (that moment being me being able to run) for posterity but also to use this as a promotion tool and maybe convince some sponsors to partner with me. It will be a fun project.

04 November 2014

Howe Street stairs | Expresso Exercise Bike | Breathe Hot Yoga | walk

Quite the day of fitness. I seem to do this every time I'm forced to take some time off due to injury or just when I'm really well rested... And today was the first day back at the Howe Street stairs. Good times start now.

03 November 2014


Work got busy, I got hungry and before I knew it I was eating my lunch and had to bag the workout.

It kept threatening to dump today but I managed to avoid the worst showers when I was out and about. Small favors.

02 November 2014

south end of Lake WA on a single speed

What a frustrating afternoon. :(

I got a new drivetrain and tires for my town bike and the chain skips like mad on the rear cog. I spent two hours trying to figure it out and could not so eventually I took a different bike for a ride.

By then it was getting pretty cloudy and by the time I was half way into my ride it started to sprinkle.

Oh well. This is the first wet ride I have had in quite some time. I just really wanted to ride a different bike today.

01 November 2014

core | Breathe Hot Yoga

Made it to the gym this morning for an abbreviated core session. But I did try so new movements which has to be a good thing. I think I do the same routine much too often.

After the gym I went to Breathe Hot Yoga for a proper 90-minute session of Breathe Hot Yoga. Good stuff.

31 October 2014


Missed my bus that is closer to home this morning so today I got to walk both to and from my bus.

In the morning it was raining and believe me, a one-mile walk in the rain might as well be 10 miles. I got wet. It took about two hours of standing at work before I felt reasonably dry.

30 October 2014

Expresso Exercise Bike | Breathe Hot Yoga | walk

Another day on the trainer (that's three!) and it still isn't boring. :)

And yes, that heart rate data is not accurate.

29 October 2014

core | walk

Just the usual, core in the AM at the gym, walking home from the bus stop in the PM. I really should get my commuter running again but it's been raining so much and I can't ride to work in the wet. :(

Saw this sad shell of a bike while walking around for work today. Not much left.

28 October 2014

walk | Expresso Exercise Bike | Breathe Hot Yoga | walk

Well, I missed the bus this morning so I had to walk to the bus I usually take home. Luckily it was not raining so no biggie. I forgot to record the AM walk.

At lunch I hit the Expresso Exercise Bike for the first time this fall - and it was kind of fun! This trainer really is more interactive than anything else I have used. Now if only the saddle was not such a couch. Kinda makes my butt sore.

27 October 2014

core | walk

Made it to the gym in the AM and then walked home from the bus stop.

Core is starting to feel a little better.

26 October 2014

SCOTT Cougar Mountain 20 Mile

Wow, I sure pulled that result out of my ass a hat. Regardless, I am loving every minute of it.

25 October 2014

Breathe Hot Yoga

Wow was that hard, and good for me. I need to get back into this. Glad Breathe Hot Yoga is relatively close to home.

sync activities between Garmin Connect/Strava/TrainingPeaks/Athletepath/MapMyFitness/MyFitnessPal

We all love social networking services. They are after all, social; and sharing is one of the best things about the Internet.

For those of us that are physically active we also love to save and track and analyze our workouts. If you use a GPS when you walk/run/ride/swim and/or a heart rate monitor when you workout indoors and an online service this is easy. The benefit is you can compare your workouts to previous efforts, to other people, set goals and generate reports showing how much you did in a week/month/year and even get alerts when to buy new shoes or see how long you were sick or injured. Plus it's fun to comment on your friend's efforts.

The more into this you are, the more social networking and fitness services you are likely to use and it becomes a bit tedious to upload your activity to each one separately.

This is true no longer!

I'm no doubt a bit behind the curve on this but I recently figured out how to sync my activities between Garmin Connect, Strava, TrainingPeaks, Athletepath and MapMyFitness (which is also MapMyRun and MapMyRide) and MyFitnessPal.


churches are getting smarter

At the UW people are always giving stuff away. Frequently it's companies looking to recruit or increase brand awareness so when this guy was handing out granola bars in Red Square I thought nothing of it. I got to where I was going, took out the bar to eat it and look what was attached.

Apparently Blue Sky Church is recruiting too.

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24 October 2014

hip update

Saw my doctor Oren Townsend today to finally find out what is up with my hip. By now I'm thinking I have a hernia or muscle tear of some such thing... The diagnosis? A very inflamed hip flexor tendon.

I was prescribed some pretty beefy anti-inflammatory pills and told to take it easy for a couple of weeks.

And I just signed up for a run on Cougar Mountain. :(

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22 October 2014

core | walk | SRC XC workout

Gosh, my hip is not right. Sometimes I wonder why it takes me so long to figure things out? It's hard not to do the things you want to.

The Seattle Running Club XC workout called for 4-6 x 1200 m efforts on a loop around the Genesee Park playfield. It was about 95% pavement with one wet, greasy, sloppy, soft, grass descent back to the start of the loop.

  • My 1st interval felt okay.
  • My 2nd was not comfortable.
  • I pulled the plug just 200 m into my 3rd.

After that I just jogged around the loop feeling sorry for myself. But I did enjoy the grass descent each time. :) It was SO slick, you were pretty much doing a controlled surf down this hill and I was sinking in several inches the grass was so saturated. FUN. Another thing that made this evening fun was the fact that although it was wet on the ground, the rain let up right about when the workout started and it never got cold. I could have easily worn a short sleeve or sleeveless shirt today.

After the workout we all headed over to Flying Lion Brewing for a couple of beers, Yum.


21 October 2014

Fleet Feet run | walk

After two days off from running I'm giving it a go again. These group runs at Fleet Feet Sports Seattle and The Balanced Athlete each week are great!

Not sure if I was tight or what but the pace felt a tad quick from the start and I had to watch some guys ease up the road. I caught back up at a traffic light about half way in but when we hit the hill first Joe Creighton and then a couple of others pulled away again. To be expected.

What was not expected is I caught them again just .25 miles from the finish! The lead group had just kept it steady/easy and I was going pretty hard. Gave me a tiny boost.

After the run I walked around for a bit and even jogged a lap of the Cal Anderson Park playfield. I needed that.

Then I walked to the bus and home from the bus. I needed that too. I forgot my headlamp but luckily the winter route has more light.

20 October 2014

core | walk

Did I mention that my hip is messed up? Well it is. Still not sure what is wrong but after every hard run - especially on pavement - I need several days off.

I did get to the gym this morning.

18 October 2014

Lake Padden Half Marathon (USATF Trail Half Marathon Championship)

Today was my first ever running National Championship.

As they say down under, I'm over the moon with my result.

17 October 2014


Two good things happened today!

  1. I have made it to the gym to do my core work three times this week.
  2. I got a sudden infusion of inspiration during my first exercise so finally did the full routine that I used to do be I started slacking off recently.

Hooray for me!

I could not balance on the wobble disk today to save my life but otherwise bonus!

16 October 2014


Yikes... my left hip is worse that I want to admit.

Interestingly walking is the most uncomfortable, once I get warmed up running is pretty okay. Most likely I will need to see someone to help me fix this after my race this weekend.

I also saw this sad sight on the UW Campus today walking to work.

And this sweet ride on my way to the bus going home.

15 October 2014

core | walk | SRC XC workout

Hit the gym in the morning, got in my usual bus walk and then headed over to Woodland Park for the weekly Seattle Running Club Cross Country workout.

My left hip is still messed up and starting out running is quite uncomfortable. At least things are more pleasant once I warm up. As I tried to will my body to run I thought of this masking tape sign I saw on the sidewalk Monday.

14 October 2014

stretching | walk

Eek... my left hip is not happy so I'm taking another day off.

This morning I went to the gym and just stretched and tried to soften my legs with the foam roller. Ouch. Obviously I need this.

Walking around for work I saw this sandwich board. Classic college town sign. And most likely a classic English-is-not-my-first-language-or-I-never-went-to-college sign too.

13 October 2014

core | walk

Time for a rest day.

Made it to the gym for some core (which always feels like I have been taking weeks and weeks off lately) and then walked home from the bus stop.

I have this twinge in my left hip... it's kind of bugging me.

On my way to work I saw this.

I sure hope Pronto Cycle Share takes off in Seattle.

12 October 2014

McClellan Butte

I was looking for an easy run today but when I got the call from Herbert Sitz to go for an easy trail run up McClellan Butte instead I signed up with zero hesitation. Katelen Phelan was in as well.

This is one of those trails that ends in a scramble up a ridge and this one is pretty exciting if you have never done any rock climbing or have issues with exposure. Super fun. At the top it was pretty misty/foggy but you could still see north, east and west, just not south. Awesome.

11 October 2014

WWU Cross Country Classic

Hahaha... what was I thinking. today I lined up with a bunch of Seattle Running Club teammates and 160 college age kids that can RUN. I was off the back in the first 200 m.

I figured it would be good speed training for next week (and in general) but this was a joke. And I totally dorked my pacing! What a newbie mistake.

That said I wasn't last, there were exactly four people behind me. Suck it. Still, another giant slice of humble pie please. The winner was TWELVE AND A HALF MINUTES AHEAD OF ME. Did I mention it dumped rain during our warm-up?

10 October 2014

bike commute

The old legs are feeling better! Nice.

After work I got a much needed (understatement!) massage from Tucker Roy at Action Sports Massage.

Tucker kindly reminded me that it was okay to start stretching and using the foam roller again RIGHT AWAY IN FACT SO THAT MY RIGHT QUADRICEPS DOES NOT HEAL SHORT AFTER MY HORRIFIC FALL AT THE CRYSTAL MT SKY MARATHON. I guess I should get on that. On the upside, it was great to learn that my right leg can finally tolerate deep tissue work again. It's still bruised from my fall at the race but now pressure is just uncomfortable and not a sharp pain.

Riding through downtown was cool. It was dry but windy and there was a Seattle Sounders game going on so the streets were filled with blue, green and scarves. The wind was strong enough to move me around since I'm riding these way deep, poser/hipster rims.

And leaves are on the ground everywhere! The rains must not be far off.

09 October 2014


Yesterday confirmed that I am indeed in need of rest so today I did just that. Shelley gave me a ride to the bus stop this morning and then I strolled - at a very leisurely pace - home from the bus stop after work.


I wasn't wearing my fancy watch that talks to the flying saucers in the sky so there is no proof (read: track) so you'll just have to trust me.

Oh yeah, I turned my alarm off to get some extra sleep and of course I woke up at the usual time and could not close my eyes again.

08 October 2014

core | bike commute | SRC XC workout

Well, sometimes you just have to double check to be sure you really are tired. Turns out I am tired.

Tuesday I felt a bit sluggish and had to slow down during my run. Today I just could not go 100% and kept running out of steam during the intervals. I don't regret trying, sometimes you start out feeling bad and you end up coming good. Not today.

Regardless, these Seattle Running Club Cross Country workouts are super. I just need to show up a bit better rested.

07 October 2014

bike commute | Fleet Feet run

Slowly getting back into the routine of riding my bike to work again. It feels good.

I thought I was a bit tired at the start of the Fleet Feet Sports Seattle Tuesday night run so I set out nice and mellow. Then the lead group passed me (led by Joe Creighton) and I got sucked into speeding up. Oops. After just one mile or so I had to slow back down. I guess I was tired.

Other than lacking zip I felt super. And the weather was super, summer is hanging on by a thread...

05 October 2014

Mailbox Peak x 2 with SMRG

Damn, sometimes getting up early is worth it.

03 October 2014

bike commute

Rode to work. On the way home I stopped off at Fremont Brewing (which has doubled in size since the last time I was there) to meet my friend Tony Callen. I guess they are gearing up for the 'rainy season' when outdoor seating will no longer be an option.

I just had two beers, some far too many pretzels, and by the time I rolled out of there I was all salted up and buzzed.

It was a nice night out, still warm and really fun cruising through downtown with lights on.

02 October 2014

bike commute | massage

Nice. My first bike commute in over two weeks! I was worried my leg would hurt and it did not.

On my way home I stopped off at Action Sports Massage to see Tucker Roy for some much needed work. Again, I thought my right leg would not tolerate this and it did just fine.

01 October 2014

core | walk | SRC Cross Country workout

Went to the gym this morning but it was so half assed... after this much time off it's 1) hard to get back at it and 2) my leg is still pretty darn uncomfortable doing day-to-day movements.

I had a great but tough Seattle Running Club Cross Country workout this evening on the other hand. And on the way to work I saw this which is pretty cool.

Bike Share is coming to Seattle and the UW!

30 September 2014

Fleet Feet run | walk

After two more days off Martin tries another run... with startling success.

Rest is good obviously. As long as you have some fitness going in.

28 September 2014

Christmas in September

Really, it seems you can have 'Christmas' any time of the year these days. Just buy yourself some shit and pretend it was given to you. In this case I just received my second shipment of shoes from Brooks who sponsor the SRC-Brooks Competitive Team I'm on. Nice!

On the left we have the new Brooks Glycerin 12, the Glycerin 11 has been my go-to training shoe for the road so I am psyched to try the newest version.

In the middle is the new Brooks PureGrit 3. I have run in the original PureGrit, the PureGrit 2 and they just keep getting better. This is my race day trail running shoe.

On the right is the Brooks Mach 16. This is a Cross Country shoe that you can screw spikes into... I am totally in over my head here but XC sounds like fun so figured I would give it a go this fall.

Thanks to Brooks and the Seattle Running Club for making this possible!

27 September 2014

Fat Glass 50k

Every year the Seattle Running Club puts on the Fat Glass 50k and it has got to be one of the best events of the year.
  • Low key/low stress.
  • GREAT people and a GREAT venue host in Peter Kline.
  • Optional distance to encourage everyone to participate.
  • Beer! Is there anything more synonymous with fun? Nope, that was a rhetorical question.

Did I mention the event is free if you are a SRC member? And only $20 if you are not? That's less than the beer alone would cost you at any bar. One word: deal.

26 September 2014

treadmill run

Today was me gingerly touching my toe to the water.

I really want to run the Fat Glass 50k tomorrow so figured it would make sense to see if I can run at all. Right?

That was a rhetorical question.

25 September 2014


Just my usual walk home from the bus stop today. I did take the 'high road' (up the stairs) and it felt fine! Whew.

My right knee is still a little swollen and discolored.

With all my not going to the gym in the mornings I am getting way more sleep. That can't be bad.

24 September 2014

cardio | walk

I'm trying to move! And to see if my wrecked body will tolerate it.

Interestingly (fortunately?), it seems that the elliptical trainer was just fine today. It's the day-to-day movements that really suck.

I still can't imagine riding my bike to work or running anywhere.

On the way to work I was thinking that my leg just was not looking so hot so got off the bus at the University of Washington Medical Center Emergency Room. Better safe than sorry.

I had a classic ER experience. Everyone was super nice and I was taken care of but since I was not bleeding or in imminent danger of dying, it took a LONG time before I was released. Here is the low down.

  • I should have gone to the hospital for the cut on my thigh right away. Duh.
  • Luckily there are no signs of infection.
  • They numbed me up with about eight injections (right into the cut!) and then irrigated and scraped (with a scalpel!) the shit out of it. I had to look away.
  • I was given a prescription for antibiotics and instructed how to apply a 'wet to dry' dressing and told to change it twice/day. Wet to dry means you stuff wet gauze into the wound and cover it with dry gauze. The moisture helps new cells travel to the surface and the dry gauze helps wick out the crap. Needless to say I am now fully stocked up on gauze and tape.

On the upside my cold is going away.

23 September 2014


That's right, I walked home from the bus stop today. That was about all the physical activity I could stand. I'm blown away by how uncomfortable it is to bend my right leg, bump my right leg, stand up, sit down, sleep, you get the idea.

It feels like I got a massive charley horse in my right leg. When I think about it, I guess that's exactly what the mountain gave me last Saturday when I went bouncing down that scree slope.

I still have my cold.

22 September 2014

And now I'm sick too

My right knee is still wicked big. And purple. And stiff.

The cut on my right thigh seems to be knitting together? Here's hoping, that thing is deep.

What felt like a cold coming on Sunday is a cold now. Rats.

I took the bus to work, could not even fathom riding my bike, TOO INJURED.

21 September 2014


Oh man, my right knee and hip are messed up. :( Turns out I only felt as good as I did yesterday during the race after my fall from the adrenaline, etc. Now that I have been sitting around for a while my knee is huge (swollen) and totally bruised.

Not to mention I am quite sore. Not really from running, from all the falling.

It took eight bandages, one of them pretty big (my hip) to cover all the cuts.

I am tired of falling down!

20 September 2014

Crystal Mountain Sky Marathon

Wow. The Crystal Mountain Sky Marathon is no joke. Here I am feigning a smile after finishing, walking off my cramps, drinking three bottles of water and letting a nurse tend to my various injuries for about 30 minutes. That stain on the right side of my shorts? It's blood.

23 August 2014

Cutthroat Classic

Finally! Lucca has been raving about (and running) the Cutthroat Classic for years telling me how scenic and fun it is and I finally got to do it.

ASIDE - for the ultra crowd, it's always on the same weekend as the Cascade Crest 100 so you can go long or you can do this. :)

It was a perfect day and I had a a great race.

09 August 2014

Cougar Mt Marathon

The Cougar Mountain Marathon. My. First. Race. This. Year.

And it went well! And I have zero pictures. :(

I learned a lot.

22 July 2014

Howe Street stairs | bike commute | Fleet Feet run

My first day of actual running on the Howe Street stairs! And my workout was appropriately much shorter. :)

Saw this up on Capitol Hill. I always think it's funny when people spend money on a colored chain and NEW CRANKS for a bike that has stamped steel dropouts. Really, (perceived) style is all that matters.

21 July 2014

bike commute | treadmill run

Didn't make it to the gym this morning but I did try a treadmill run at lunch. I figured this would be easier on my calf...? Not so much. It never felt good and I was just about as stiff and tender when I got off as when I climbed on.

On the way to the IMA I saw this.

Someone served this rear wheel up on a silver platter.

20 July 2014

New Order - finally

There are tons of bands I wish I had seen before it was too late (The Clash, Led Zeppelin, X, etc.) but luckily I have had the chance to see a few (Queen, Black Flag).

A couple of weeks ago Shelley and I were able to add another to the 'have seen' list - New Order.

What. A. Good. Time!

19 July 2014

Cougar 10 | SRC Trail Work Party | north end of Lake WA on a single speed

What a day of being outdoors! And my first trail run in ages! Super bonus.

After my run I joined the Seattle Running Club for a Trail Work Party on Cougar Mountain. Good times (read: hard work) and great people. And a delicious lunch after. Can't complain.

Topped off the exercising with a great ride with Chance Reschke and then we both topped off the day with a visit to Stoup Brewing.

18 July 2014

core | walk home from bus stop

Feeling kind of lazy today. Oh yeah, and my weight is back up over 185. Saw this on the my way to the bus stop, it helped cheer me up.

17 July 2014

bike commute | PT

Went to see Neal Goldberg at FootWorks PT this morning for a check-in and progress report. It was promising!

After running Tuesday I was worried I had done too much but today I feel pretty good. Neal worked my calf and then I did tons of balancing exercises and some jump rope. He officially gave me the green light to start running stairs (I have been walking them so far) and to jump more rope. Progress.

It was another great afternoon so I took the long way home.

ASIDE - I only air the tires on my commute bike about every three weeks. Today I noticed I had let it go just a little too long. My bike was pushing out in corners and felt really squishy (read: slow) as I rode. Oh well, resistance training! :)

15 July 2014

Howe Street stairs | bike commute | Fleet Feet run

Another day of fitness AND my first Fleet Feet Sports Seattle run in almost two months! I did feel a little tentative, my runs this weekend were not overly inspiring in terms of confidence but they went okay so I resolved to take it ultra easy and walk it out of necessary.

I didn't need to walk during the run. Bonus. But I was pretty tight at the end and did need to walk and stretch quite a bit after. Once again riding home after helped some.

I hooked up with Ned (forgot his last name) for the run and he was great company. Truth be told, it was fun to run and talk and not be maxed out. And on the up side, I didn't have to walk the hill!

My Garmin Fenix 2 has a 'recovery' feature. If you wear a heart rate strap, when you are done it will tell you how long you need to recover. After the stairs it said 31 hours. After the run it said 24 hours. Not sure how to use this yet.

14 July 2014

walk home from Capitol Hill

This morning I just didn't feel like riding to work. So I didn't.

And so much for my calf healing up - at least as fast as I want it to. This morning it did not feel so hot and I could tell it had gotten a bit worse since this weekend. I guess my runs Saturday set me back a little.

At least my walk felt fine, I wore my super comfy Brooks Transcend shoes to work just for this purpose.

13 July 2014

May Valley, Cedar Grove, Jones Rd on a single speed

I bounced back great after yesterday, whew.

Went for a ride with my neighbor Don Norbury today and had a blast. We hit some primo asphalt and chatted all the way. Once again I chose the Kona Paddy Wagon, it seems yesterday didn't scare me off single speeds. :)

Summer is in full swing! When I got home I watched the final game in the 2014 World Cup and then went swimming in the lake. Freaking love that. AND being able to do that in the first place.

12 July 2014

ride to and from Cougar Mt, tail runs on Cougar Mt

My first trail run! Heck, today was my first run of any kind since I blitzed my right calf about six weeks ago. And it was pain free. Happy Day.

The Seattle Running Club (of which I am a member) puts on a trail run race series on Cougar Mountain every year and today I volunteered to help out. Wince I was going out there anyway, and since my calf has been feeling better and better lately I figured why not try a short jog while I was there. So happy that worked out.

11 July 2014

core | bike commute

I felt great at the gym today! Then on my ride home I felt pretty flat again. I took a longer way home and perhaps I should have cut it shorter, I did trim all the hills from my usual 'long' route.

Oh well, the stellar summer weather persists and I am loving it. No doubt the sun frequently causes me to extend my ride home. :)

10 July 2014

bike commute

Slept in today, I sure needed that.

09 July 2014

core | bike commute

Another descent day in the gym in spite of not getting as much sleep as I wanted.

On my ride home I felt pretty spent. Probably due to the aforementioned lack of sleep and not eating enough during the day.

Still, awesome day out. And I still took the long way home. :)

08 July 2014

Howe Street stairs | bike commute | Breathe Hot Yoga

Whew...! The efficiency of a stair workout never fails to become obvious when you are on Howe Street. I managed to survive for one hour today and my calf didn't bother me in the least. That's some exciting shit.

I'm test driving the Samsung S Health app specifically because my new phone has a heart rate sensor and it's been ages since I knew what my waking heart rate was.

07 July 2014

core | bike commute

I was a little sleepy tired from staying up late last night but core went well and my right calf is feeling better all the time. Going to try another stair workout this week and if that goes well then perhaps an actual run...?!

06 July 2014

weights | Grand Ridge + Duthie MTB ride

Got to the gym this morning for what has become my standard leg routine and then rode over Grand Ridge to the Duthie Hill MTB park for three quick laps with Tony Callen.

It was a freaking fantastic day! At Duthie I was impressed by the number of children riding in the park. How cool that so many kids are doing this instead of playing video games or some other sedentary activity. Hanging out in positive/healthy circles has to be so crucial to growing up healthy and active.

05 July 2014

Alki, Lincoln Park on a single speed

I'm starting to like my commuter bike with clipless pedals...

I did this ride two weeks ago and it was great fun then so I went to the well again. It is a super flat ride but sometimes that is just fine. With clipless pedals on now I can spin along pretty good. It started to drip a bit half way in but I didn't get drenched, just damp. And it was warm the whole time so no worries.

I love riding along Alki Beach Park just to people watch.

03 July 2014

Howe Street stairs | bike commute

YES. I was finally able to do some exercising on my feet instead of on wheels.

Howe Street is such a constant/staple/benchmark/great workout. So glad to finally be able to do this again. I was slow and my calf is far from 100% but my glass is half full! This also gives me hope that I might be able to run on the flats in a week or two.

Saw this while walking to the dentist today, glad the job market is recovering.

02 July 2014

core | bike commute

News flash - I noticed yesterday and this morning that going up (mostly) and down (for sure) stairs that my calf is finally feeling better! It might be time for a little test tomorrow.

Took the long way home again. I get to ride through so many different neighborhoods on this route, I love it.

01 July 2014

weights | bike commute | Breathe Hot Yoga

Another complete day of fitness! Some strength training, a little cardio and some balance/core. Not bad.

It was HOT at Breathe Hot Yoga today, total sweat fest. During one pose where my arms were clasped together in front of me, the sweat simply would not stop dripping from my elbows. Some real faucet action.

On the way home I rode past a water park and the water has finally been turned on, nice. Nothing screams summer like a water park in action.

30 June 2014

bike commute

Took the long way home today.

On all the days that I complain about not being able to do the activities that I want to, I should remember all of these when I can still do more than most people.

29 June 2014

May Valley on a single speed


I took the Kona Paddy Wagon out for what ended up being a super fun ride. McDonalds hill (Monterey Pl NE) was a bit of a grind but not too terrible, for sure I was out of the saddle all the way up. For only having one gear I was moving pretty good all day long.

Heading into Issaquah on Issaquah-Hobart Rd I saw a sign that made me grab the brakes. For some reason it cracked me up.

28 June 2014


This was kind of fun in a strange way, a proper old school leg workout.

I added one more exercise to my routine and increased the weight or reps on almost everything. It took me a solid hour, something I usually don't have the patience for. Today was special. :)

27 June 2014


Got to the gym this morning for some much needed core work and then I took the bus to work for a change. I felt great at the gym! I slept well and it showed. Why take the bus? So Shelley and I could go out after work. Good times at Fremont Brewing.

26 June 2014

weights | bike commute | Breathe Hot Yoga

I must be liking this routine. Gym in the morning, Breathe Hot Yoga in the afternoon.

At the gym I found a box that was a little taller than the bench I had been using for my step-ups, it made all the difference. My upper body is so weak it's tough for me to hold onto the dumbbells until the end of each set. :(

25 June 2014

bike commute

No extra curricular activities today, just rode to and from work. But I did get a new phone... EXCITING!


24 June 2014

weights | bike commute | Breathe Hot Yoga

More iron for Martin! This weight lifting thing seems to be working out. [Get it...?!]

My legs were a bit shaky while at Breathe Hot Yoga from the morning no doubt but these classes are great!

When I got home I was pretty beat so dinner needed to be a minimal effort affair.

23 June 2014

core | bike commute

Core and bike commute! It's a staple.

I managed to do more push-ups than usual today, I must have been chatting with my friends a bit more than usual and thus resting more.

On the way to work I stopped off at FootWorks PT to see Neal Goldberg about my calf. He worked quite aggressively until I was sore and gave me some toe exercises to do. I'd by lying if I said I wasn't losing enthusiasm for rehab. I mean I already have to do all this extra work for my back, I still do work for my ankle, I just got done working like hell to help my knee and now this? Poop.

Did I mention that riding to and from work with clipless pedals is WAY easier than with platform pedals? It's true.

22 June 2014

weights | West Seattle on a single speed

That's right, yesterday was so much fun I did it all again today.

Hit the gym in the morning and then went for a ride in the afternoon. Today it was warmer than yesterday and I also felt like getting some sun so swapped the pedals on my Raleigh Mojave 8.0 commuter bike and ditched the platforms in favor of clipless and rode WITHOUT MY SHIRT. I know, sometimes (read: usually) I am that guy.

ASIDE - I would have felt ridiculous on one of my road bikes with no shirt but on a mountain bike with slicks... you can pull that shit off.

The sun felt GREAT! And I got just a little burnt. Luckily it was minor/manageable.

I also blew through a crosswalk on the right side of a cop car... turns out there was a pedestrian stepping into the street and the car blocked my view. The cop stopped, I didn't and two blocks later I hear a single "whoop" of the police siren and pull over. Thankfully the guy was super nice and when he heard that the words coming out of my mouth were forming complete, grammatically correct sentences and I was not planning on being belligerent he smiled and told me to be more careful.

That happened riding north from Lincoln Park along he water. Not two miles later I'm cruising past Alki Beach Park and stop at a crosswalk so some pedestrians can cross and who should pull up next to me but the same cop! He said something like, "Well that's better!" In a split second dozens of witty retorts flashed through my mind but in the end I just smiled, waved and carried on. Actually, I was genuinely happy! I did not get a ticket, the cop was nice and I think he really wanted to express appreciation for my behavior. and I was psyched I was giving cyclists a good name.

21 June 2014

weights | Mercer Island on a single speed

I probably haven't said this enough so here goes, I LOVE RIDING SINGLE SPEED BIKES! Simplicity personified. I elaborate some more about that here.

But before I went riding I went to the gym and lifted some goddamn weights! Since most any impact seems to hurt my calf I thought I would try some strengthening that does not involve impact. It went okay.

What prompted the road bike ride, other than the fact that I can't run, was Dr. Maxine Weyant (my sports medicine doctor). When I saw her a couple of days ago she recommended I stop riding to work in Vans. I was like, "But they're stiff..." She pickup up one of my shoes, flexed it, and laughed. Burst my bubble why don't you. She recommended I ride in 'real cycling shoes', you know, the kind where you clip in and that have stiff soles. Gee, I might have some of those...

20 June 2014

core | bike commute

Core felt great today! And I think my right leg felt just a tad better today...? So when I got home I promptly celebrated.

19 June 2014

bike commute | Breathe Hot Yoga

What do you do when you can't run? Other stuff, like yoga. TWICE. Talk about a sweat fest, this was that.

As I rode into work I saw some ducks in Drumheller Fountain, I almost rode away but then decided to take a picture.

I also saw my sports medicine doctor today to discuss the results of my MRI.

18 June 2014

core | bike commute

Core and bike commute! It's a way of life.

It's great when an otherwise trivial task (and something usually way mundane) helps to brighten up your day.

One the way home I finally saw Echo. Controversial I hear but also so impressive.

17 June 2014

cardio | bike commute

Hit he gym for some good old elliptical trainer this morning! I wanted to see how this felt on my calf and the answer is not super. No outright pain but it was pretty much constantly uncomfortable. Then again, it could have been worse and it was not so bad that I had to climb off.

At work I was in training all day and some guy brought this.

But then later in the day the same guy brought this so I forgave him.

16 June 2014

core | bike commute | Breathe Hot Yoga

After three days off I tried to move my body again. My right calf? Still messed up. My weight? HOLY SHIT. I have not weighed this much in I don't know how long. Sitting around eating - lots - has taken it's toll.

On the up side, stepping into lunges on my right calf during yoga was not as bad as it could have been.

In an effort to get some definitive info about my calf issue I got a MRI this morning. I hope to see my sports medicine doctor (Maxine Weyant) in a couple of days to discuss the results.

14 June 2014

Titus van Rijn 1-Hour Distance Run

One hour, your local running track, lots of black cherry soda.

The more I hang around runners the more obscure shit I learn. Today I was introduced to the Titus van Rijn 1-Hour Distance Run. Why is it named in honor of Titus van Rijn? Hell if I know. Why do people drink black cherry soda after they finish this event? Another mystery.

ASIDE - it's lore like this that lets activity-specific nerds continue to be just that.

This was awesome! Today Trisha Steidl tried to break the record for women.


13 June 2014

walk home from bus stop

I ate a lot at work today. Then I walked one mile.

We had my father over for dinner tonight and Shelley prepared an amazing meal. I ate a lot of that too.

12 June 2014

bike commute

The headline - I saw some specialists to try and figure out my calf issue. It didn't help much.

The byline - I rode my bike to work and home. On the way I stopped off at the Marginal Way Skateboard Park. Very cool.

The #MarginalWaySkateboardPark sure has improved since I was here last.

11 June 2014

bike commute

I slept like crap last night. This has luckily not happened to me in quite some time. Nothing like waking up at three and not being able to fall back to sleep.

All I could manage today was a meager ride to and from work. Even that was a challenge with my calf. No sleep meant no gym this morning.

It's obvious now that my leg is pretty messed up. Thank goodness I finally have an appointment tomorrow to start the working out process. The only thing worse than being injured is not knowing what you need to do in order to improve the situation. I feel like I have been in recovery mode ever since last August.

10 June 2014

bike commute

Just the ride to and from work today, my calf is too sore/tight to run so had to skip the Fleet Feet Sports Seattle Tuesday night run. Rats.

I finally called Neal Goldberg at FootWorks PT to get this sorted. Why did I wait so long? I guess I was hoping it would just work itself out...

On the way home I ran into Uli Steidl again. It seems we are bumping into each other while commuting more and more. Today I saw him right at his house so stopped and chatted with him and Trisha Steidl for a bit. Nice to talk about whatever.

09 June 2014

core | bike commute

My right calf is still ridiculously tight. I can hardly walk much less run. At least I can still ride my bike to work.

Core was okay but I was a bit slow getting out of bed. Yesterday evening took its toll.

08 June 2014

Beacon Hill urban run

I had to go running today, I just had to...

Yesterday had me so bummed that I wanted to get some redemption. When Evan Williams asked if I wanted to go for a run I jumped at the chance.

I had to stretch a TON before starting and I was still gimping my way through the I-90 tunnel to meet him. :( Any time I had to engage my calf it hurt so going uphill was not much fun. Going down was okay. After we finished running I hung out at Evan's house while stretching tons more and then jogging home - amazingly - my calf felt better...?! But later in the day it was right back to how it felt in the morning so any relief was short lived.

It was cool to talk to Evan, turns out he and his brother are starting a brewery that will be located in Columbia City. Nice. Later in the afternoon I went back to Evan's house and got treated to three brews, a ginger pale ale, a ginger ginger pale ale and a peanut butter stout. Naturally I drank too much. Walking home was tough because I was drunk and limping due to my dumb calf.

07 June 2014

SRC trail work party | S Dose Terrace stairs

At the end of the day I decided I would not be able to finish the Beacon Rock 50k. Shit. Add this to the list of races I have signed up for and had to bail on.

On the upside I joined the Seattle Running Club for one of their trail work parties and had a super time.


06 June 2014

core | errands by bike

Yes! Today was day three of core work this week, mission accomplished. Too often I only get in two or even one day and I can tell the difference. Three is better.

Since my calf has been bothering me so much and since I still want to run the Beacon Rock 50k this weekend I did something I thought I never would. I bought some compression sleeves for my calves.

Thanks to The Balanced Athlete for stocking these! Here's hoping they help.

05 June 2014

bike commute | massage

In an attempt to be proactive about my damn calf I got a massage from Tucker Roy with Action Sports Massage today. This not running stuff is crap and I don't like it.

I also called Neal Goldberg at FootWorks PT to try and get a second set of 'eyes' on my injury.

Luckily cycling is okay, I can still feel my calf when I ride but it's WAY better than when I walk or run.

By the way, the massage helped. I'm hoping this means the muscle is not torn.

04 June 2014

core | bike commute | SRC track workout (aborted)

Rats, I am officially injured.


After work (where I had been limping around all day after yesterday's run) I put on my shoes and started jogging to the Seattle Running Club Wednesday night track workout and I lasted exactly .4 miles. Then my right calf hurt too much and I had to turn around and walk home. Slowly. Gingerly.

Grumble, grumble...

Just last Saturday I felt really good!

On the bright side I made it to the gym for my second day of core this week.

03 June 2014

cardio | stretching | bike commute | Fleet Feet run

Had a great run but it killed me. What a bummer!

My day did start off with a classic sight that spells spring in Seattle. as I rode past Drumheller Fountain there were a bunch of half grown ducklings on the duck ramp. Awesome.


02 June 2014

core | bike commute

I'm hoping to finally get in three core days this week... Day one, check.

Feeling pretty darn rested overall.

And perhaps that is why I pushed it on my ride home. There was this guy on a carbon everything in front of me and usually this kind of bike and rider can fly past me but today this guy was going kind of slow and as I turned up Lake WA Blvd just north of Leschi on my way home I decided to push and amazingly caught him. As you ride through Frink Park the road dips and he went zooming past but on the rise to I-90 I pulled past again.

The key to winning is never letting your competitors know when you are racing. Shallow am I.

01 June 2014

Bicycle Sunday ride

It was Bicycle Sunday today so I took advantage by heading down Lake WA Blvd to enjoy the sun.

As I'm riding south I suddenly feel a hand on my back from someone giving me a push! It was Aaron Shaw who was out with Dustin Van Wyck. They were resplendent in matching kits and carbon bikes and I had on baggy shorts, no shirt and was riding my commuter. Say hello to 2014.

It was pretty cool to be out among all these people! Tons of kids too. There are so many boats anchored at Seward Park, that bay is one big party.

31 May 2014

Cougar 12 + Bear Ridge trail run


Ran with Bryan Estes today and I felt better today than I have in at least three weeks. Boy did I need that.

I felt like we kept up a pretty steady/good pace climbing Bear Ridge and then instead of fading I was able to push the pace just a little at the top of De Leo Wall. Nice. My nutrition was also spot on. Bonus.

The only bummer is my GPS crapped out and lost the satellites on what can only be described as a stellar, cloudless day?!

30 May 2014

bike commute

Rode my bike to work and on the way home I got a haircut! It's been ages and I saw about 3" on the floor. Feels good.

I was beat this morning. All the studying Tuesday and Wednesday night... it seemed prudent to just torn the alarm clock off this morning and sleep in a bit.

29 May 2014

treadmill run | bike commute

My running has not been so great lately. I tried to think back and recall what worked for me when I was feeling better and one thing I did was spend a bit more time on the treadmill. As lame as that sounds to some people (me included usually), if you have not done something for along time - even if it's boring - you can usually do it again.

I think the treadmill is easier on my body and it lets me run at a faster and more controlled pace. So I gave it a shot this morning. After a somewhat sluggish start my body warmed up and it felt pretty good! I think today it was the right choice.

It was anther fabulous day so I took the long way home. That was not bad either.

On the way home I ran into Ryan Dean and we chatted for a good 10 minutes on 1st Ave. More cheap therapy.

28 May 2014

core | bike commute

My core workouts seems to be getting few and far between. :( At least I checked the box today.

Today was another day of rushing home after training and hitting the books! I have not crammed like this in ages.

27 May 2014

Howe Street stairs | bike commute

I'm participating in some ITIL training today through Thursday and I suspected I would have to study in the evening rather than go running. I was right. Good thing I hit the stairs this morning.

26 May 2014

around Lake WA on a single speed


It's been way too long since I got out on a proper road ride and today - being a work holiday and being a beautiful day - was the day.

On the east side of Lake WA I saw these prayer flags that had been strung up above the bike path. I had a great song playing at the time [Did I mention that I had music along? Oh yeah.] and it all seemed somehow appropriate.


25 May 2014

SRC Sunday Squak MT run

What felt scary at the start turned out to be good. Really good.

After yesterday morning's attempted run ['attempted' always sounds better than 'aborted'] I was so down in the dumps! But one thing I think I have figured out is that for now at least, I need to be around other people or I will work myself into a frenzy. To that end I joined the Seattle Running Club Sunday run which was on Squak Mountain today.

As we headed out my mind went back to where it had been yesterday and It took a bit of an effort to just run, listen to other people talk and to enjoy the trails. Which were in epic shape today - that helped. Four or five miles in I was doing much better and it just kept improving from there.