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.

24 May 2014

Cougar Mt trail run (aborted) | Tiger Mt MTB ride

Okay, so yesterday I thought I felt crummy but I didn't realize just how bad things were going to get until today.

I woke up with big plans. I was hoping to do a Bryan Estes special today meaning a long run on Cougar Mt with one Squak Mt summit thrown in. I thought I was ready so got my gear in order and headed out.

23 May 2014

walk home from bus stop

Man, my motivation really seems to ebb and flow. I had hoped that yesterday was the low tide but nope, today was a bit lower.

No gym in the AM and then it started to rain so no bike commute.

On the upside I met my good friend John Phillips on my walk home and we talked for about 10 minutes. And it was a super afternoon. Sunny, kind of muggy, I loved it.

22 May 2014

core | bike commute | Breathe Hot Yoga

Oh man, I hate it when this happens...

I got to the gym and figured I would mix up my exercises some since I had been here yesterday. I haven't done an actual plank in ages so I started off with that and just when it started to get physically hard (two minutes in) I got mentally weak and quit.

The rest of the aborted core workout was basically me wasting time with random cables and machines and then going home because I was 1) not getting in any quality work and 2) was driving myself crazy.

Riding to work helped some, it usually settles the mind.

After work I went to Breathe Hot Yoga and that was the ticket. I have not been in a while and it was not any easy workout but it sure felt good after.

21 May 2014

Santa came early, and he was wearing a Brooks t-shirt

My shipment of Brooks shoes arrived so last Monday I jammed up to Fleet Feet Sports Seattle and picked them up. When I got home I took some time to check out my loot.


Run happy indeed!

core | bike commute | SRC hill workout

Each week when I show up to the Seattle Running Club Wednesday night workout we do something different. Today it was short hills. The goal? 20 minutes of work meaning if it takes you one minute to run up the hill, you do 20 repetitions.

It was taking me about 1:30, one fast group (Joe Creighton, Evan Williams, Brett) was clocking 1:10 consistently and the two fastest (Uli Steidl, Erik Barkhaus) were around 1:05. Wow.

As a special treat David Longdon showed up! Sounds like he wants to round out his fitness with a spot of running and perhaps he even has some 5k time goals that he would like to realize. Very fun to have another friend out here - and a cycling friend at that.

20 May 2014

Howe Street stairs | bike commute | Fleet Feet run

Total Fitness Tuesday! Or something like that...

Got in a reasonable Howe Street stair session, rode to work and then went on the Fleet Feet Sports Seattle Tuesday night run. Today I kind of gassed coming back up the hill, perhaps it was the stairs?

On the upside I got try a pair of new shoes today, the Brooks Transcend. The shoe felt great but my right calk got tweaked on the run for some reason.

19 May 2014

errands by bike

Just a quick trip to Fleet Feet Sports Seattle today to pick up MY NEW Brooks SHOES. More on that later.

18 May 2014

Cougar 10 trail run


Looking back this is the first time in a long while that I have managed to run twice in the same weekend.

Hooked up with Bill Huggins for the benchmark of all benchmarks - the Cougar 10. The result? A pretty average time; which is not so bad after a really hard run.

I was pretty freaking slow getting going but started to feel better half way in. On account of yesterday no doubt.

It was great to catch up with Bill, we chatted the entire time.

17 May 2014

Rattlesnake Ridge, Rattlesnake lake trail run

I ran a new route today! The middle 12 or so miles were incredibly beautiful. And the rest was not bad at all.

My goal going in was just to run all of this, just like I managed to do last Sunday. But in the back of my mind was a Strava CR or two that I thought looked attainable...

Ready, set, go!

16 May 2014

core | bike commute

Got to the gym and checked the core box.

And even though it was not quite as stellar outside as the last two days it was still plenty fabulous so I opted for the long way home which I have not taken in way too long. As a bonus I stopped by my friend Tony Callen's house on the way to drop something off and he decided to join me for most of the loop! Not often I get company on a towny, platform pedal bike ride. Nice.

I was reminded how many, unique, diverse neighborhoods you see on this route!

  • UW campus
  • University District
  • Fremont
  • Ballard
  • The Locks
  • Discovery Park
  • Magnolia
  • Seattle waterfront
  • Belltown
  • Downtown
  • Pioneer Square
  • China Town
  • Rainier Ave
  • Leschi/Mt Baker

15 May 2014


Back when I injured myself and couldn't do anything I was pretty bummed. To cheer myself up I started logging walks when I was finally able to do so just to make myself feel better. I'm kind of laughing that I kept up the habit...

14 May 2014

core | bike commute | SRC track workout

I was still a bit sleepy tired this morning but ended up having a good core workout.

Even better, I had really good track workout! Here (I think) are my keys to success.

  • Get enough sleep. Duh.
  • Jog to the tack slowly! Those first three blocks from our house are straight up...
  • Start the workout at a reasonable speed. I'm still learning what that is and today I got it pretty much spot on. Previously I was perhaps starting too fast - easy to do when you are the slowest person at the workout!
  • Don't let the workout get inside your head too much. It's going to be long so just take it one interval or set of intervals at a time.

13 May 2014

bike commute | Fleet Feet run

Still not sleeping well and felt pretty lethargic all day including at the beginning of the run but picked it up on the hill and had a reasonable finish/last mile.

12 May 2014

Lake WA Blvd jog | Tiger Mt MTB ride

A little active recovery run followed by a quick Tiger Mountain ride w/friends.

I finally got to check out some new trails; Fully Rigid and Joy Ride. The verdict? They are freaking fantastic! At the top you drop into Fully Rigid which is all swoopy and burmy and it flows into Joy Ride which is more of the same. Tighter and slightly more technical than most trails on Tiger but not crazy and a blast.

11 May 2014

Cottage Cheese Ass Tiger Mt loop

Finally. I so needed this day to happen.

Today I ran every step of the way on this loop which is something I'm not sure I have ever done. It was not my fastest time by any means but it was a steady effort and I have been struggling with just keeping going so it was awesome to finally find my granny gear for the climbs.

I drank while running, I ate while running, today was about running.

09 May 2014

core | walk | Prost Challenge

I have this friend Martin de Vrieze and he loves beer. Today we ran to three Prost German Pubs and drank at each one. I almost survived unscathed.


08 May 2014

bike commute

Taking it easy after yesterday.

I had to ride home in the wet for the first time in ages but it was not cold.

07 May 2014

core | bike commute | SRC track workout

Just another banner day!

Got to the gym for core, rode my bike to work and then joined the Seattle Running Club crew at the Garfield High School track for yet another freaking awesome session.

It was awesome not because I did well or went fast but because I almost turned around half way there and didn't. Instead I had a great workout! Thanks to Shelley this time for the motivation.

Just like on Tuesday, today I was attaching WAY too much significance to this workout and I need to lighten up. After the third interval I was very motivated to finish this.

06 May 2014

Howe Street stairs | bike commute | Fleet Feet run

Funny how fast things can change.

The last four days (and especially Sunday) have been kind of depressing and today turned most of that right round.

I got in a pretty good Howe Street stair workout in the morning, rode my bike to work and then even though I was worried about the Fleet Feet Sports Seattle run [Why...?! No idea why I do this to myself.] I had a good time there as well.

I really needed that.

05 May 2014

Breathe Hot Yoga | walk home from bus stop

No gym/core today, not much of anything really, luckily I took my yoga mat to work on the chance I would want to give that a try on my way home and I did. Nice. Thanks for being so conveniently located Breathe Hot Yoga.

I had a blue moment today where I was stressing about exercising, my ability to keep pushing myself and whether or not I could still compete. Two friends stepped up to reassure me and give me some perspective. That was nice, thanks Justin Angle and Bradlaugh Robinson.

04 May 2014

Discovery Park run (aborted)

Man... I hate it when this happens.

I thought I was ready for a run and not wanting to drive east I headed up to Discovery Park for two or three loops.


02 May 2014

core | bike commute


Thinking back to Wednesday, I guess I was not just running up a mountain, I was running DOWN just as much. And since the down resembled a giant staircase full of rocks it wasn't exactly a soft surface. I feel like I was at the gym all day Wednesday.

I was literally hobbling around the office today.

It's days like these when a single speed bike is an ungood commuter.

01 May 2014

bike commute | massage

After a wicked cool and wicked hard run yesterday a slow ride to and from work today was just what the doctor ordered.

After work I stopped off at Action Sports Massage to see Tucker Roy. I think it was the most difficult session I have ever had... but man did I feel better after.

Did I mention that my quads are sore? Oh man are they ever.