31 January 2014

treadmill run | walk home from bus stop

I woke up feeling much more rested than yesterday morning but when I got on the treadmill I was having issues. My breathing was kind of labored and with about 10 minutes to go it was agony to stay on the belt. I must have reached for the speed control (to slow it down) about four times... somehow I finished but today made me realize that I should 1) get outside more or 2) just not worry so much and pull the plug when it sucks/isn't fun. I'm no pro athlete and too many of these forced workouts will kill the joy for me.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food run - water
Injuries  
Therapy  
Time of Day run - 5:40 AM
Workout Type run - tempo
Weather  
Course run - treadmill, 1% incline
Results  
Time run - 40 min
Distance run - 5.6 miles (according to the treadmill)
Pace run
3 min at 7:30 (8 mph)
7 min at 7:26 (8.1 mph)
3o min at 6:58 (8.6 mph)
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

30 January 2014

walk home from bus stop

Ha! After yesterday, as expected, I was ruined. Super tired, super unmotivated to do anything, kind of hung over.

My alarm went off at 4:30 and I did not hesitate before giving myself two more hours of time.

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course  
Results  
Time  
Distance  
Pace  
Equipment Garmin Fenix
Clothing  

29 January 2014

core | Expresso exercise bike | City League ski racing

Finally, core. About time. Then at lunch I went to the IMA and hopped on an Expresso exercise bike. Good times. I'm actually serious, these trainers are about as much fun as you can have indoors.

Expresso_2014-01-29

After work I headed up to Alpental for my first night ever of CityLeague ski racing. Last week I qualified and today was the beginning of the season. It was FUN. And the snow was soft. We had to slip constantly in an effort to keep the ruts down.

After racing I had much too much beer and got home way too late.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 186 lb.
12:30 PM - 187 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
trainer - 12:30 PM
skiing - 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 - 15 lb.
leg extensions 80/20
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 40/20 each side
clam knee lifts 60 each side
roman chair leg lifts 30
push-ups 14/14/10
wobble disk 2 min each leg
Results CityLeague
Time core - 45 min
trainer - 38:29
skiing - 2 hours
Distance trainer - 12.2 miles
Pace  
Equipment trainer - Expresso exercise bike
Clothing  

28 January 2014

Howe Street stairs | bike commute | Fleet Feet run

Nice! A proper day of exercise.

This morning I met Jim Kodjababian at the Howe Street stairs for yet another killer workout. Only two more weeks of this and then I'm done! We'll see how excited I am about climbing these stairs when I don't have company... my prediction: not very. Today was pretty hard on both of us, we were kind of dragging and had heavy legs. It is SO hard to go fast on these damn stairs when you are not super fresh. Today was a bit of a slog. But I felt really good (relieved?) when I finished.

The ride into work was laborious but I felt better riding to Fleet Feet Sports and my run was okay too. I sure started slow and didn't exactly pick up the pace but I kept it steady on the hill, reeled in two guys and then slowly pulled away from then after we got to the top. Not that pulling away from some random person means anything but I did speed up that last mile or two.

My knee felt fantastic all day meaning I didn't notice it at all. Bonus.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
run - 6:10 PM
Workout Type  
Weather mid 40s both in the AM and PM, calm, dry
Course stairs - Howe Street
run - winter loop
Results  
Time stairs - 1:31:48
run - 45:02
Distance stairs - 3.8 miles (19 flights)
run - 5.5 miles
Pace run - 8:13/mile
Equipment stairs/run - Brooks Glycerin 11, Garmin Fenix
commute - Raleigh Mojave 8.0
Clothing stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt
run - Brooks 5" Essential Run Short, Craft sleeveless undershirt, Brooks short sleeve EZ T III

27 January 2014

treadmill run | bike commute

Learn from my mistakes children.

I got on the treadmill this morning as much to clear my head as to get exercise. Mission accomplished. Thank God.

Riding to and from work felt fine, I'm pretty rested.

Sleep 7
Waking HR  
Body Weight 7:00 AM - 185 lb.
Body Fat 8
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day run - 5:40 AM
Workout Type  
Weather upper 30s in the AM, lower 40s in the PM, dry, calm
Course run - treadmill, no incline today
Results  
Time run - 40 min
Distance run - 5.4 miles (according to the treadmill)
Pace run - dialed it up to 7:26 (8.1 mph) and kept it there
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

26 January 2014

Tapeworm MTB ride

Tony Callen took me out to The Tapeworm and man was that fun. I have not been here in freaking decades.

My skills? They still suck but I slowly improved.

Turns out there was an event happening here today but Tony and I managed not to get in anyone's way.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food half of a large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 12:30 PM
Workout Type  
Weather 40, sunny, calm, dry
Course  
Results  
Time  
Distance  
Pace  
Equipment Performance Access XCL, Garmin Edge 500
Clothing  

25 January 2014

Cougar 12 trail run

Yes...!

Not only did I go for another trail run this weekend but I was able to extend the distance just a little compared to last weekend. I could feel my knee a little most of the time but it never got to the achy stage much less the sharp pain stage. I am definitely healing up now. About freaking time.

The trail conditions were epic! When I got home Shelley said, "Didn't you go running? You're so clean!" And I was. No need to rinse the shoes today.

There were loads of people out today, running and hiking. A couple of times I would swing onto a trail just behind someone that seemed to be the same speed as me but after a mile or two they would peel off. Probably for the best, I just wanted to do my own thing and I tend to get influenced by others way too easily.

The sun was BRIGHT. I was in the fog all the to the mountain and then once I climbed about 50' bang, sunshine. it was fantastic but also VERY blinding. The sun was just above the horizon so the rays went straight into my eyes. I sure could have used a visor today.

I got to "20-minute tree" at 1:07 which is about how I felt all day. Going up De Leo wall was very slow but I didn't walk so I was happy with that.

My knee survived but my fitness has a LONG way to go. I felt out of breath pretty much from the start and on every climb it was that much acute. Luckily I could recover on the descents some and even picked up the speed on two different downhill sections - fun!

I had music with me and it was kind of loud but also fun.

Sleep 7
Waking HR  
Body Weight 11:00 AM - 183
Body Fat 8
Breakfast 6:00 AM - apple sauce, banana, 1 scoop protein powder
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 8:20 AM
Workout Type endurance
Weather mid 30s at the start/parking lot, perhaps 40 at the highest elevations (temperature inversion), calm, dry, sunny
Course  
Results  
Time 1:42:30
Distance 10.6 miles
Pace 9:39 min/mile
Equipment Brooks Cascadia 8, Garmin Fenix
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Craft long sleeve undershirt, Brooks short sleeve EZ T III, Patagonia Capilene 4 Expedition Weight Beanie, Patagonia Capilene gloves

24 January 2014

treadmill run | bike commute

Went to the gym for a treadmill run and it felt great! When I started out I was kind of out of breath and thought this seems strange... but I settled in quickly and the rest felt like a cruise.

Then I got on my bike and rode to work. Wow, my legs felt way more blown riding than I thought they would. At least they felt much better coming home. I think I have not been getting enough sleep lately and getting more will help big time.

Sleep 7
Waking HR  
Body Weight 7:00 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food run - water
Injuries  
Therapy  
Time of Day run - 5:30 AM
Workout Type  
Weather  
Course run - treadmill, 30 min at 1% incline, 10 min at 2% incline
Results  
Time run - 40 min
Distance run - 5.3 miles (according to the treadmill)
Pace run - dialed it up to 7:26 and held that all the way
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

23 January 2014

bike commute

Rode my bike to and from work today. The legs felt pretty good! I'm looking forward to more running.

The only bummer is I did not sleep at all well, woke up super early and that was that.

Sleep 5
Waking HR  
Body Weight 7:00 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type active recovery
Weather low 40s, foggy AM, clear PM, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

22 January 2014

cardio | core | walk home from bus stop

Went to the gym this morning for some easy cardio on the Elliptical Trainer and it felt okay. I was a little tight to start but just like an easy workout is supposed to do, I felt better when I finished. Nice.

On the way into work I saw Neal Goldberg at FootWorks PT for another session. He worked on my left knee. He's been trying to manipulate/irritate (but in a good way) the inflamed tissue to promote healing for one month now and I think it's really helping. Then he had me do some core.

After work I just walked home from the bus.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day cardio - 5:30 AM
core - 8:30 AM
Workout Type active recovery
Weather  
Course cardio - elliptical trainer, 13 incline, 13 resistance
Results  
Time cardio - 30 min
core - 20 min
Distance cardio - 3.7 miles
Pace cardio - cadence 140-low 150s, heart rate low 150s by the end
Equipment walk - Garmin Fenix
Clothing  
Technorati Tags: ,

21 January 2014

Howe Street stairs | Fleet Feet run | walk home from bus stop

I did my first group run in 4.5 months today! And it was pain-free. What a relief.

In the morning I met Jim Kodjababian at Howe Street for our usual stair workout. We only have three weeks left after this day so shit is getting pretty serious (read: hard!) and it's so nice to have company for these sessions.

I could feel my legs a bit from skiing yesterday but they weren't toast, just a little more tired than if I had rested. That's okay.

After work I headed up to Fleet Feet Sports and joined the regular Tuesday night run. There was a super turnout! I saw Andy Lin, Joe Creighton and Julie Cassata; good times. I started pretty mellow and just tried to maintain my pace. On Interlaken I had to hit the trees to piss and when I got back on the road this man and woman were just ahead of me so I tried to hang. Their pace was perfect in that it was about as fast as I could go without blowing up. I managed to close the gap ever so slowly on the climb and then hung on back to the store.

Man it feels good to run again.

This is what happens when you forget to switch your GPS from skiing mode to running mode... Alpine Skiing mode only wants to record the DESCENTS, and of course here the ascents are the hard part.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
run - 6:10 PM
Workout Type  
Weather stairs - low 30s, foggy, calm
run - low 40s, dry, calm
Course stairs - Howe Street
run - winter loop
Results  
Time stairs - 1:09
run - 44:28
Distance stairs - 2.9 miles (12 flights)?
run - 5.5 miles
Pace run - 8:03
Equipment stairs/run - Brooks Glycerin 11, Garmin Fenix
Clothing stairs - Brooks 5" Essential Run Short, Craft long sleeve undershirt, Brooks Podium LS shirt, hat & gloves but I took them off
run - Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt, SmartWool cap, Brooks running gloves (the hat & gloves were too much)

20 January 2014

core | skiing at Crystal Mt

Hit the gym and then hit the slopes for my first day of fast skiing with my good friend Tony Callen.

Core was okay and skiing was GREAT. The weather was bizarre-o, we are experiencing an inversion so it was chilly in town (just above freezing) and 40+ and sunny up on the mountain. Needless to say I was over dressed but that's not such a bad way to be.

I'm in new boots and I love them.

Lange_RS_130_Wide

But hitting the ground running like this fatigued my feet really quickly so I had to stop for a couple of minutes after just four runs to rub my feet out. But then it was back at and I lasted the rest of the day.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
skiing - 2 Omnibars, Hammer Bar, water
Injuries  
Therapy  
Time of Day core - 5:30 AM
skiing - 10:00 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 - 15 lb.
leg extensions 85/15
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 40/20 each side
clam knee lifts 60 each side
roman chair leg lifts 30
push-ups 14/12/10
wobble disk 2 min each side
Results  
Time core - 45 min
skiing - 3:30
Distance  
Pace  
Equipment  
Clothing  

19 January 2014

urban MTB ride

This was fun!

I rode over to my friend Tony Callen's house and then we proceeded to link a bunch of parks and dirt trails in the city. For sure this ride was mostly pavement but it was a great change of pace and it was cool to catch up with Tony. Rides like these make cycling (read: exercising) FUN and not 'training'.

My legs also felt really good!

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food bottle w/2 scoops Perpetuem, large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 10:15 AM
Workout Type  
Weather 40, calm, foggy
Course  
Results  
Time 2:56
Distance 33.6 miles
Pace  
Equipment Performance Access XCL, Garmin Edge 500
Clothing  
Technorati Tags:

18 January 2014

Discovery Park trail run

Looking for a little dirt I headed over to Discovery Park. The advantage of running here is I could pull the plug in case my knee acted up and the walk back to the car would not be very long.

I was excited about today because after seeing Neal Goldberg at FootWorks PT last week and reporting that my shorter runs were pain-free he actually encouraged me to go longer! When I told him I planned on six or seven miles, he said, "When you finish your seven, I want you to run another half mile." Two words: GREEN LIGHT.

The first thing I noticed was that I have forgotten how to dress for this weather. It was in the upper 30s at the start and so I grabbed a third shirt. Mistake. Oh well, I was not overly warm and next time I will remember how much running warms you up.

Right from the gun I felt kind of winded so after a mile or two I backed off. At least I felt like I backed off... in truth my pace was pretty consistent judging from y GPS file.

The first lap felt super! So on the second lap I threw in the descent to the north beach and the climb up from the lighthouse. Whew! I managed to not walk on the hill but I was not exactly moving quickly.

At the top who did I see but John Colver and his adventX class. I have many fond (and breathless!) memories of taking this class and it was cool to see him out here.

As I got to the car after finishing lap two I kept right on going. And the further I wen the more I thought about doing an entire third lap... I decided to cut this loop a bit shorter so as not to risk too much and besides, I was getting tired! With about two miles to go I could feel my left knee ache just a but but no pain! Never did it feel like I should stop or walk. So for a change I concentrated on maintaining my pace. I had music with me and perhaps the volume was a tad loud but it kept me cruising along.

It was AWESOME to finally put in a 10-mile run. When I finished I walked the parking lot a bit to cool down and went home. So far, no ill after-effects.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 8:50 AM
Workout Type endurance
Weather upper 30s, dry, calm
Course Discovery Park Loop Trail with a couple of detours
Results  
Time 1:24:07
Distance 10 miles
Pace 8:23/mile
Equipment Brooks Cascadia 8, Garmin Fenix, Ultimate Direction Fastdraw Plus
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Craft long sleeve undershirt, Brooks Podium LS shirt, Brooks Podium SS shirt, Patagonia Capilene 4 Expedition Weight Beanie, Brooks gloves
Technorati Tags: ,

17 January 2014

bike commute

Ouch...

I woke up around 1:00 AM last night and that was all she wrote. No idea why I could not sleep but what a bummer. I didn't go to the gym, I didn't do anything at lunch, I just drug my tired ass around the office all day and rode home.

On the bright side my legs felt super riding both directions! I guess I am well rested.

On the way home I dropped down into Washington Park Playfield which recently underwent some massive construction project. It sure is beautiful now.

Sleep 4
Waking HR  
Body Weight 7:00 AM - 184 lb.
Body Fat 7
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather low 40s, foggy, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

16 January 2014

stretching

I kind of wanted a rest so when you combine that with a general lack of enthusiasm when I woke up you end up with Martin just doing some stretching at the gym.

Wow... I really should have warmed up because I was incredibly tight. It slowly got better and at the end of the half hour I was almost normal but damn, lesson learned.

After work Shelley and tried to go skiing with my friend Tony Callen at The Summit at Snoqualmie and it was a complete bust. There was dirt and bushes everywhere, NO ONE else was skiing and I suspect the only reason they are open is so that they can log enough days not to give pass holders a refund. Lame.

As we left the area (we lasted two whole runs) Tony put his phone on the roof of the car and we blasted out of there. As we merged onto I-90 we all heard a "thump...!" as the phone bounced off the roof and onto the freeway. He turned around and incredibly we found it!

iPhone 4S after sailing off a car at 70. Still plays music via Bluetooth.

The glass was completely shattered and it still worked.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 184 lb.
Body Fat 7
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:45 AM
Workout Type  
Weather  
Course stretching
Results  
Time 30 min
Distance  
Pace  
Equipment  
Clothing  
Technorati Tags:

15 January 2014

treadmill run | core | bike commute

Went to the gym this morning for my treadmill run.

ASIDE - next week the goal is to get outside some and see how that goes...

For the first time I was able to dial up the speed a bit at the end instead of slow it down. Nice.

Then it was off to see Neal Goldberg at FootWorks PT for another session. Once again he had me do some core work for 30 minutes and then worked my knee. According to Neal the inflamed tissue is now much smaller/less inflamed and I'm making some real progress. I told him about my trail run last weekend and that I have run four times since I saw him last and that I planned on doing six miles outdoors this coming weekend and he said, "Go ahead and try 6.5 or 7." I love it!

Riding to work was okay but riding home I was pooped. It has been ages since I have done this much activity or two-a-day workouts and I am NOT used to it. On the other hand it's awesome that I am finally able to exercise until I'm tired. This is a good tired, for sure.

Sleep 7
Waking HR  
Body Weight 7:00 AM - 184 lb.
Body Fat 7
Breakfast  
Lunch  
Dinner  
Workout Food run - water
Injuries  
Therapy 20 minutes of knee manipulation and tissue stimulation
Time of Day run - 5:45 AM
core - 8:00 AM
Workout Type  
Weather upper 40s, cloudy, dry, calm
Course run - treadmill, 1% incline
Results  
Time run - 40 min
core - 30 min
Distance run - 5.7 miles (according to the treadmill)
Pace run
5 min at 7:30
30 min at 6:58
1 min at 6:49
1 min at 6:40
1 min at 6:42
1 min at 6:24
1 min at 6:15
Equipment run - Brooks Glycerin 11, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

14 January 2014

Howe Street stairs | bike commute

Nice! An AM stair workout and then I rode my bike to and from work for the first time in ages. It felt SO good to ride again... and did I mention that riding is way faster than walking? It sure is.

After just one day of rest my knee was able to handle the stairs again. I think I am finally making some real progress from this darn knee injury. Now I need to make sure I don't overdo it.

I met Jim Kodjababian at the stairs again after my warm-up flights, we have four more weeks left of this. The shit is getting serious! It seems like every time we hit double digits getting to 15 flights sounds pretty impossible. Especially this year as I am coming of a major stint of inactivity. GO!

Sleep 7
Waking HR  
Body Weight 7:00 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
Workout Type  
Weather stairs - 50, calm, dry
Course Howe Street stairs
Results  
Time stairs - 1:10
Distance 2.9 miles (15.5 flights)
Pace  
Equipment stairs - Brooks Glycerin 11, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt

13 January 2014

core

Took a break from leg activities today.

Core was kind of tough, I think because I recently discovered I was cheating on some exercises... funny how form makes a difference.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 186 lb.
Body Fat 7
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 lifts each side
twisters 50 each side - 15 lb.
leg extensions 80/20
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 40/20 each side
clam knee lifts 60
roman chair leg lifts 30
push-ups 14/12/11
wobble disk 2 min each leg
Results  
Time 45 min
Distance  
Pace  
Equipment  
Clothing  

12 January 2014

Cougar Mt trail run

OMG...! I just went for my first trail run in a LONG time. And it was a ton of fun.

P1010004

Since I have been able to run for three days in a row I decided to push my luck and go for four. Turns out The Balanced Athlete was hosting a Seattle Running Club run this morning and it was billed as "Trail Run Adventures" meaning it was geared to the less experienced crowd with lots of regrouping throughout. Perfect. With an advertised distance of around five miles I was pretty confident I could finish.

We met at the Sky Country trailhead where it was raining lightly, introduced ourselves and took off at a mellow pace.

This run was fun! I just enjoyed myself, took lots of pictures and tried to get to know the other participants. Toward the end I even scooted up the trail a bit to shoot some videos of everyone as they ran past. Mostly I just ran at the speed of the group but a couple of times I went ahead to the next intersection and then doubled back to pick people up. But even then I was moving very easy, it was mostly just a way of avoiding walking.

Eric Sach was leading the run and he took the time to show us some sights, talk a bit of history and did a good job of keeping the group together. Out on the trail we saw a lot of people including a group of three that included Angel Rossi Mathis and Julie Cassata. Always nice to see a smiling face.

P1010005

P1010007

What a phenomenal resource Cougar Mountain is. I'm so glad I got out today and I'm also very glad this run happened today so I could join. By then end I could feel my left knee but it was not a big deal.

Here are all the pictures and video.

Sleep 7
Waking HR  
Body Weight 11:30 AM - 183
Body Fat 7
Breakfast 6:30 AM - apple sauce, 1 scoop protein powder, handful of walnuts, tea
Lunch  
Dinner  
Workout Food half of a large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 8:45 AM
Workout Type  
Weather mid 40s, light drizzle at first, dry at the end, calm
Course  
Results  
Time 1:55
Distance 7.9 miles
Pace  
Equipment Brooks Cascadia 8, Garmin Fenix
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Craft short sleeve undershirt, Patagonia wind front fleece top, Brooks Podium SS shirt, Brooks running gloves, Patagonia Capilene 4 Expedition Weight Beanie

11 January 2014

treadmill run

I just had about as good of an experience on the treadmill as you can have.

Today marked the 3rd consecutive day or of running, the 5th consecutive day of doing something with my legs and the 6th day of zero knee pain. I feel like I need to throw myself a little party.

It's slow but it's progress!

When will I feel like I'm 'back'? I hate to think that far ahead but here I go anyway...

Back to 'running' would be averaging under 7:00 for a shorter (6 miles?) run outdoors and being able to run 10+ miles on trails with no pain.

Back to where I was in terms of fitness prior to this injury is something I don't even want to contemplate right now. I tend to get all worked up over ridiculous shit so best to leave that alone at least until I'm able to run trails regularly again.

For now I'm just excited to take this next step.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:20 PM
Workout Type  
Weather  
Course treadmill, 1% incline
Results  
Time 40 min
Distance 5.6 miles (according to the treadmill)
Pace 5 min at 7:30
25 min at 6:58
10 min at 7:26
Equipment Brooks Glycerin 11, Garmin Fenix
Clothing Brooks 5" Essential Run Short, Brooks Podium SS shirt

10 January 2014

Howe Street stairs

First of all - YES.

I took the day off from work today - just for me. The original plan was to go skiing but that didn't work out. Whatever. Time for plan B.

Not wanting to risk two back-to-back running days but wanting to keep this streak of leg activities alive I hit the Howe Street stairs resolved to put in one solid hour if my knee held up.

Well it did! And knowing that I can usually get in 17 flights in one hour, when the hour came and went I kept right on going shooting for 20 flights. With what I thought was two flights to go I glanced at my watch and figured I was either going a little faster than normal or I was going to end up one flight short of 20 so I threw I  one more trip up the stairs. Turns out I was going just a little faster than normal and I ended up doing 21 flights. Gotta love it when that happens. I believe this is more than I have ever done. Ever.

My legs are wasted. And my knee is pain free! I can hardly believe it.

Heading down the stairs the last two times I even sped up a little just to test my knee and it held up fine. Happy Friday to me.

Looking at my GPS file my pace was incredibly consistent and I went about as fast as I could without slowing down at the end. I seem to recall that I usually go around 3:45/flight so this pace is super.

When you are on the stairs for this long you see individuals and groups come and go. It's really cool that so many people show up here to exercise! I like the company. There was even one man/woman couple who must have been in their early 70s who did at least three flights and a couple of men in their late 60s or early 70s who did at least four. Awesome. And so inspirational.

Sleep 7
Waking HR  
Body Weight 12:30 PM - 183 lb.
Body Fat 7
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 10:30 AM
Workout Type  
Weather upper 40s, dry, some wind
Course Howe Street stairs
Results  
Time 1:13:52
Distance 3.6 miles (21 flights)
Pace 3:31/flight
Equipment Brooks Glycerin 11, Garmin Fenix
Clothing Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

09 January 2014

treadmill run | core | walk home from bus stop

Went to the gym this morning with a positive attitude and tried to make it three days in a row of leg activities and it worked! I ran for 40 minutes and my knee was 100% for 37 and not bad for those last three. That was just the confidence booster I needed today.

On the way to work I stopped by FootWorks PT for another session with my knee. Upon hearing that I have been slacking off on my core work Neal Goldberg promptly had me do 30 minutes worth. Nice.

Walking home it was misting but not hard and I was in a great mood from the progress my knee is making. It wasn't quite a Singing In The Rain moment but you get the idea.

Sleep 7
Waking HR  
Body Weight 7:00 AM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food run - water
Injuries  
Therapy  
Time of Day run - 5:15 AM
core - 8:00 AM
Workout Type  
Weather  
Course run - treadmill, 1% incline
5 min at 7:30
35 min at 7:26
Results  
Time run - 40 min
Distance run - 5.3 miles
Pace  
Equipment run - Brooks Glycerin 11, Garmin Fenix
walk - Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt
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08 January 2014

cardio | walk home from bus stop

Bolstered by yesterday's mostly pain-free stair workout I figured why not try another leg activity today. I got on the elliptical trainer at lunch and my knee didn't hurt (yeah!) but I felt so out of shape and had to dial the incline/resistance down just to finish the session. That was kind of demoralizing.

Still, no knee pain!

Sleep 6
Waking HR  
Body Weight 12:00 PM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day cardio - 12:15 PM
Workout Type  
Weather  
Course cardio - elliptical trainer
34 min at 14 incline, 14 resistance
6 min at 13 incline, 13 resistance
Results  
Time cardio - 40 min
Distance cardio - 5 miles? I forgot to look at the display when I got off
Pace  
Equipment walk - Garmin Fenix
Clothing  

07 January 2014

Howe Street stairs

Finally! Today my knee cooperated and I was able to finish the workout. I did feel it just a little on the last three flights but hardly and there were no ill after-effects.

I shoed up early, did my usual five 'warm-up' flights and then met Jim Kodjababian and we did 10 more together.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 5:40 AM
Workout Type  
Weather mid 40s, calm, dry
Course Howe Street stairs
Results  
Time 1:07
Distance 2.7 miles (14.5 flights)
Pace  
Equipment Brooks Glycerin 11, Garmin Fenix
Clothing Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

06 January 2014

walk home from Capitol Hill

After two days with a super sore back I was not motivated to do much. I had to run an errand on Capitol Hill and when I finished it wasn't raining so I figured walking all the way home was preferable to waiting for three buses. It was a nice evening.

05 January 2014

south end of Lake WA ride

Oh man, my back was KILLING me today. I had to cut this ride short. I think it stopped being fun around 10 miles in.

My front brake was dragging, I had to stop three(?) times to adjust it.

Sleep 5
Waking HR  
Body Weight 3:30 PM - 184 lb
Body Fat 7
Breakfast  
Lunch  
Dinner  
Workout Food half of a large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 1:40 PM
Workout Type  
Weather low 40s, sunny, dry, light wind out of the north
Course  
Results  
Time  
Distance  
Pace  
Equipment Redline Conquest Pro, Garmin Edge 500
Clothing  

04 January 2014

Howe Street stairs | skiing

Shoot. I was hoping to get in a solid hour on the stairs today but it seems my run last night was just enough to make my left knee get a little angry so I had to pull the plug after 30 minutes.

After breakfast and a shower Shelley and I headed up to Crystal Mountain for a day in the SUN. Man was the weather and the views outstanding. Too bad it was just a tad warm and there STILL ISN'T ANY SNOW PACK IN THE CASCADES. I was dodging rocks but had fun regardless. And hey, short lift lines...

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 6:10 AM
Workout Type  
Weather upper 30s, calm, dry
Course Howe Street
Results  
Time 33:36
Distance 1.5 miles (9 flights)
Pace 3:44/flight (walking two at a time)
Equipment Brooks Glycerin 11, Garmin Fenix
Clothing Brooks 5" Essential Run Short, long sleeve Polypropylene shirt, Brooks Podium SS shirt, SmartWool hat, Polypropylene gloves

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