30 April 2014

SMRG Chirico Tenpeat


What a glorious day, what a glorious view, what a glorious bunch of people and what a freaking tough event.

29 April 2014

treadmill run

Since my go-to trail shoes (Brooks Cascadia 8) are toast I used my Brooks PureGrit 2 for only the second time to see if they would be suitable for tomorrow.

ASIDE - I totally wore my Cascadias out! I have about 500 miles on them (who knew!) and the cushion is GONE. Note to self - check your training log more often and replace your shoes more frequently.

The PureGrit 2 worked out fine.

Today was sort of a shakeout run to hopefully energize myself after a shite weekend.

28 April 2014

core | bike commute | Breathe Hot Yoga

Man, Saturday just about killed me... I had hoped to go for a run Sunday just to try and bounce back but totally lost motivation. I have a big outing planned for Wednesday so will try not to stress.

Went to the gym and after a sluggish start had a good workout. That was nice. I think I don't mix my core routine up enough.

Yoga continues to be the most excellent compliment to running - so far I always feel better after class than before.

26 April 2014

Cougar 14 + Bear Ridge

Oh no you don't...!

That is what my body said to me on the trail today. I don't normally go reaching into my bag of excuses but today I'm going to blame the following.

  • 4 hours of sleep.
  • Lots of beer.
  • Some wine.
  • A ton of fried food and French fries.

I ran with Bryan Estes this morning and my legs were just empty today. For sure Bryan is faster but today he had to wait three times and then still ran away from me at the end. And I was feeling so good yesterday!

To top it off, my shoes felt like they have been pretty worn out lately and today it was like there was zero cushion left so after logging my run I checked the mileage and guess what, they are worn out. I have 500 miles on these - time for retirement.

25 April 2014

core | bike commute

Another good core session this morning and my legs felt super riding to and from work. So good that I chased down and dropped this commuter that decided to 'race' me up Dexter. I am sometimes that shallow!

I can't wait for a run tomorrow.

24 April 2014


As usual, it has been WAY too long since I have received a massage. I think I view it as a luxury when really for any endurance athlete it should be a relatively regular part of your regime.

I see Tucker Roy at Action Sports Massage and he's incredible.

Just don't make the mistake of equating 'incredible' with 'comfortable' as it is not the case! For this stuff to do any good you need to get down in there and loosen things up. And if you are not already doing this yourself with stretching, foam roller, etc. you will know it.

Still, totally worth it and I'm back to my once/week schedule now hopefully.

23 April 2014

core | walk | SRC hill workout

Nice. I just did my first ever running hill workout. And for the first time I finished the entire 'recommended' workout. We (read: Seattle Running Club) did it on a road that I have used numerous times for cycling intervals - Alder. The speed was obviously very different but the overall experience was not so strange. The flatter sections were still there and the wall at the end was still there.

My core workout in the morning felt pretty good! Seems like skipping one stair workout is helping my whole week fall into place?

22 April 2014

sauna | Fleet Feet run | walk home

Guess what, when I don't do stairs in the morning, I can run faster in the evening. I know, crazy.

I thought I was going much faster than I really was today on the Fleet Feet Sports Seattle Tuesday night run because the leaders were always in sight. the truth was the lead group was dawdling. Oh well, it felt pretty motivational while it lasted.

21 April 2014

core | bike commute | Breathe Hot Yoga

I was in a bit of a rush this morning as I had to be at work by 7 so abbreviated my usual core routine. Glad I still got something done.

Today looked like the weather window this week so I jumped at the opportunity to ride in and on the way home stopped off at Breathe Hot Yoga. I have been noticing that yoga is making my back/core a little stronger and all the back bends, side bends, stretches are less uncomfortable. I also think that using the wobble disk in the gym helps me do some of the balancing poses. Just a little anyway. I'm just trying to say that yoga is complimentary - I'm glad there is a studio at a convenient location.

19 April 2014

Tiger Mt circumnavigation

Whew...! Got the chance to run with Justin Angle today which was great but it was a tough day.

Just when I thought I had this route wired I took a wrong turn. Oh well, it didn't result in much extra mileage and we abbreviated the end of the run a bit to make up for it.

I also ran out of gas today. We started mellow but I just kept on slowing down. At first I thought, "It's just an off day" but truth be told I probably just don't have the fitness yet to do this kind of run every weekend. That's okay, I'll get better. And it wasn't like I was on a death march or anything, I was just tired.

18 April 2014

bike commute

I woke up early but did not have the will to go to the gym. That's how the cookie crumbles sometimes.

At least the weather turned nice so I hopped on the bike and rode to work. On the way home I took the somewhat long way but skipped all the hills.

17 April 2014

Breathe Hot Yoga | walk home from bus stop

I woke up early but didn't feel like going to the gym and my legs still felt like garbage after that nutty run on Tuesday. And it was wet so I took the bus to work.

But on a hunch I threw some shorts and my yoga towel in my bag and sure enough, after work I felt a bit better so stopped off at Breathe Hot Yoga on the way home. It was great! After class both of my quads felt better - obviously just what I needed.

16 April 2014

core | walk home from bus stop | SRC track workout

Got into the gym this morning and had a pretty good core workout even though it was a chore getting started.

After work I headed up to Garfield High School for another session at the track with the Seattle Running Club. Let me tell you, these are not easy. I sure hope they help.

15 April 2014

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

Argh...! I looked at the wrong weather report/wimped out and left the bike at home today. It ended up staying dry and I regretted not riding.

Went to the Howe Street stairs this morning for my hill/strength work and who should drop by after a few laps but Jim Kodjababian. Nice! Turns out he still shows up every once in a while and walks eight flights so I just finished his workout and we caught up. That was nice.

At the Fleet Feet Sports Seattle Tuesday night run it was another demo day so I tried some different shoes. Oops... bad idea. These did not work out so well. On the bright side, I had a reasonable run considering I was still tired from the weekend and my feet hurt.

14 April 2014

core | bike commute | Breathe Hot Yoga

This seems like an ideal active recovery day to me...

I got to the gym for my usual core routine, rode slowly to and from work and then on the way home stopped off at Breathe Hot Yoga which I am really liking these days. I'm slowly getting better and more flexible plus this is making me a little stronger too. Bonus on top of bonus.

Only one problem, my weight is creeping back up. I laugh every time I hear people say, "You're so skinny, I bet you can eat whatever you want!" Not.

Oh yeah, it was an INCREDIBLE day today. Like hot. I love it.

13 April 2014

SRC Sunday run on Squak

Today I joined the Seattle Running Club for their Sunday run which was on Squak Mountain. I keep forgetting how fun these trails are!

The pace was really stop and go as the group was pretty varied but it was okay with me, I was just trying to get in some more miles and wanted to see how my legs felt after my long run yesterday. They felt okay.

Arthur Martineau was along and that guy is irrepressible. He loves to bound up hills and to fly down trails. In the second half of the run he kept things interesting. Once or twice he opened it up going downhill and it was hard for me to keep up. He sure is good at negotiating technical single track.

After we finally slowed down and were jogging it back to the car I tripped and fell about .5 miles from the parking lot. Rats. Luckily no damage and I was fine after brushing off the dirt.

12 April 2014

Tiger Mt circumnavigation


This is my second time completing this loop. The first time was with Dave Swoish and we had to do lots of route finding. Today I didn't make any wrong turns but I still had to hesitate at a few intersections and refer to my written directions. Still, all good and in spite of walking much more than I wanted to in the second half I had a nice time and the trails were in epic/great condition.

All the sections of trail on the south side of Tiger Mountain that were closed back in March were now open and I met a mountain bikers. It made me smile to think that just two years ago it would have been me on the bike seeing the runner go by.

Near the summit (five miles from the end?) I met Maxwell Ferguson who was out running with two friends. That was nice. Interestingly, we were kitted out almost exactly the same.

11 April 2014


Just the gym today.

10 April 2014

cardio | stretching | bike commute

Yesterday kind of blew me up so today was an active recovery day. Plus, I need to stretch!

I climbed on the elliptical trainer just for 15 minutes to warm up my legs and then hit the mats and foam roller.

I did take the long way home, it was just way too nice out. I went slow but it was still awesome.

09 April 2014

core | bike commute | SRC track workout

Got to the gym in the AM, rode my bike to and from work and then jogged up to the Garfield High School track for the weekly Seattle Running Club workout.


These track workouts are tough.

08 April 2014

Howe Street stairs | bike commute

Back to the stairs this morning, trying to build strength and some hill fitness. They are slowly feeling better and today I managed to go just a little longer than last week.

07 April 2014

bike commute | Breathe Hot Yoga

After a weekend of running it was time for some cycling. Easy cycling at that.

After work I went to Breathe Hot Yoga which seems to be just the ticket lately.

06 April 2014

Cottage Cheese Ass Tiger Mt loop

Oh man... I think today was my slowest ever on this route. I set all kinds of records for how much you can walk (practically ever incline) on a 'run'.

I was letting it beat me up all the way to the top. Not good. But as soon as I hit the descent on that beautiful trail it got much more pleasant. I still had to walk most of the inclines on the way down but at times I was able to go fast on the descent and I was always able to appreciate the awesome trail.

I felt so lame in the beginning I almost called it quits about two miles in and practically turned back, In the end I'm glad I carried on and finished this run. As I ran back to the car on the paved path that makes up the last mile I did not feel destroyed or bonked so I think it was the right thing to do.

On the way up I met Arthur Martineau, Steven Kent and Michael Linscott who were finishing up/running down. I had made some noise about going out for five hours today and Steven asked me if this is what I was doing. I mumbled something about just doing three, shook hands and got out of there. Nice of them to say hi.

05 April 2014

Cougar 12 + Bear Ridge

Pre dawn patrol on Cougar Mountain with Bryan Estes today, everything was fabulous except I fell down. Crap.


04 April 2014

bike commute

At one point the forecast (who can trust a weather forecast in the Pacific NW...?) said it was going to rain today but it didn't and I took advantage by riding to work. Nice.

My legs felt pretty darn good although my left knee is still a little stiff as in I can't bend it quite as much as my right knee.

03 April 2014

walk home from bus stop

Man... I was tired from the last two days. Then, as I started to feel physically better later in the day life got in the way of exercise. Oh well.

02 April 2014

core | bike commute | lunch walk | SRC track workout

Another full day, no doubt I will collapse tomorrow.

Went to the gym in the AM, rode to work, went for a walk at lunch and then joined the Seattle Running Club weekly track workout at the Garfield High School track.

Man, these workouts are killing me. I sure hope I reap some benefit down the road. And I guess it can only get better as I am sucking all kinds of wind currently. It sure is impressive to watch all these super fast runners... the goal today was 4 or 5 x 1 mile. I managed three miles and then blew/caved on the 4th so pulled the plug. Some of these guys were clocking low 5s and the second group was doing something around 5:45. Nice. Guys like Uli Steidl were leading the way and in spite of saying she was super tired Trisha Steidl was dropping me handily. There was a third group doing low 6s and then there was me.

The weather was beautiful again, it's so great to be outside! On days like this, running to and from the track does not suck.

01 April 2014

Howe Street stairs | bike commute | Fleet Feet run

Back to the old double workout! Today if felt good but then I have not been doing much lately and am pretty fresh...

Stairs were better than last time so that's good. I went just a little longer and felt just a little better.

After work I headed up to Fleet Feet Sports for their regular Tuesday night group run and guess what, it's now the summer loop! I guess they switch once Daylight Saving Time kicks in. The summer loop is .5 miles longer and the hill is longer; all good. The weather was great. I started slow and was able to speed up some in the second half. But I did have to walk the last 10 steps of the climb - drat! I'll work on that.