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.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather mid 70s, sunny,dry
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

29 June 2014

May Valley on a single speed

Nice!

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.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED, small bottle w/2 scoops Perpetuem, 2 shots of Hammer Gel
Injuries  
Therapy  
Time of Day 8:00 AM
Workout Type  
Weather low 60s, mostly sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Kona Paddy Wagon, Garmin Edge 500
Clothing bib shorts, sleeveless undershirt, short sleeve jersey, cap

28 June 2014

weights

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. :)

Sleep 7
Waking HR  
Body Weight 9:00 AM - 186 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 8:00 AM
Workout Type  
Weather  
Course
box step-ups 3 x 20 each leg - 70 lb.
barbell lunges 3 x 20 each leg - 75 lb.
incline leg press 20/20/30 - 180 lb.
donkey kick 3 x 18 each leg - 90 lb.
leg extensions 3 x 8 - 155 lb., 3 burnout sets
leg curls 3 x 20 - 150 lb., 3 burnout sets
calf raises 3 x 18 each leg
wobble disk 2 min each leg (man was this hard after all the other stuff)
Results  
Time 60 min
Distance  
Pace  
Equipment  
Clothing  

27 June 2014

core

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.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:15 AM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 - each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/20/14
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  
Technorati Tags:

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. :(

Sleep 5
Waking HR  
Body Weight 6:15 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
commute - water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
yoga - 5:45 PM
Workout Type  
Weather 70, sunny, dry
Course
box step-ups 3 x 20 each leg - 70 lb.
incline leg press 3 x 20 - 180 lb.
donkey kick 3 x 16 each leg - 90 lb.
leg extensions 3 x 18 - 155 lb.
leg curls 3 x 18 - 150 lb.
calf raises 3 x 18 each leg
Results  
Time gym - 45 min
yoga - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

25 June 2014

bike commute

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

samsung-galaxy-s5-box

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Dinner  
Workout Food water
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Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags:

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.

Sleep 6
Waking HR  
Body Weight 6:15 AM - 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
commute - water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
yoga - 5:45 PM
Workout Type  
Weather upper 70s, sunny, dry
Course
box step-ups 3 x 20 each leg - 70 lb.
incline leg press 3 x 20 - 180 lb.
donkey kick 3 x 16 each leg - 90 lb.
leg extensions 3 x 16 - 155 lb.
leg curls 2 x 18 - 135 lb., 18 - 150 lb. (I forgot what weight I had been using previously... no wonder the first two sets were easy)
calf raises 3 x 16 each leg
wobble disk 2 min each leg
Results  
Time gym - 45 min
yoga - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

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.

 

Sleep 7
Waking HR  
Body Weight 6:15 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather mid 70s, sunny, dry
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/20/20
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

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.

Heading east over the lower West Seattle bridge I was hauling ass and almost slid out making the tight turn at the bottom of the bridge. good thing this bike has more rubber on the road than a skinny road racing tire. More smiles.

I rode more miles and minutes today on my commuter bike than yesterday on my 'road' bike!

Sleep 7
Waking HR  
Body Weight 8:45 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
ride - small bottle w/2 scoops Perpetuem, large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day gym - 8:00 AM
ride - 12:00 PM
Workout Type  
Weather low 70s, sunny, dry, light breeze
Course
barbell lunges 3 x 20 each leg - 65 lb.
incline leg press 3 x 20 - 180 lb.
donkey kick 3 x 14 - 90 lb.
leg extensions 3 x 14 - 155 lb.
leg curls 3 x 14 - 150 lb.
calf raises 3 x 16 each leg
wobble disk 2 min each leg
Results  
Time gym - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing Just shorts and shoes and sunglasses! Of course I wore a helmet...

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...

I took a big bottle with me on my ride and at first I thought no way would I ever make a dent in this and then by the end I was sucking it down. I got thirsty quick! Glad I had it along.

I tired to keep my heart rate above 130 (barely in zone 2) and had a good time. My right calf didn't hurt and it was a brilliant day.

Sleep 7
Waking HR  
Body Weight 8:45 AM - 186 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
ride - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day gym - 8:00 AM
ride - 12:00 PM
Workout Type  
Weather  
Course
incline leg press 3 x 14 - 180 lb.
donkey kick 3 x 14 each leg - 70 lb.
leg extensions 3 x 14 - 135 lb.
leg curls 3 x 14 - 135 lb.
calf raises 3 x 12 each leg
wobble disk 2 min each leg
Results  
Time gym - 30 min
Distance  
Pace  
Equipment Kona Paddy Wagon, Garmin Edge 500
Clothing  

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.

Sleep 6
Waking HR  
Body Weight 6:15 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather upper 60s, sunny, dry
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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.

What did Dr. Maxine Weyant have to say?

  • Bothe the x-ray and MRI were negative for a stress fracture and for a traditional muscle tear.
  • It sounds like a muscle strain/tendonitis/over use injury.
  • A tendon that attaches to the ball of my foot and wraps around my heel and then attaches under my calf behind the tibia is the culprit.
  • The prescription? More rest and lots of PT with Neal Goldberg at FootWorks PT. For a change, right? :(

On the up side, no cast or six weeks off from everything! On the downside, more freaking PT and rehab and recovery. I just can't get away from that shit this year it seems. It feels like I have been 'coming back' ever since September 2013.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food commute - water
Injuries  
Therapy  
Time of Day yoga session #1 - 4:30 PM
yoga session #2 - 5:45 PM
Workout Type  
Weather mid 70s, sunny, dry
Course  
Results  
Time yoga session #1 - 60 min
yoga session #2 - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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.

I took the long way home and tried to go sort of fast but it's hard on my leg. I can't put the ball of my foot on the pedal, I need to position my arch over the pedal spindle so I don't engage my calf so much.

Still, awesome afternoon, it was sunny, super nice.

Sleep 6
Waking HR  
Body Weight 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:45 AM
Workout Type  
Weather upper 60s, sunny, dry
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side (more than usual!)
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/14/10
Results  
Time core - 40 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

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.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food commute - water
Injuries  
Therapy  
Time of Day cardio - 5:30 AM
Workout Type  
Weather  
Course cardio - elliptical trainer, 14 incline, 14 resistance
Results  
Time cardio - 30 min
Distance cardio - 3.9 miles
Pace cardio - cadence mid 150s, heart rate mid 160s by the end (guess I pushed it a bit...)
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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.

Sleep 6
Waking HR  
Body Weight 190 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
yoga - 5:45 PM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time core - 45 min
yoga - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

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.

P1010253

Trisha wanted to start her run at 9:30 so I showed up around 9:10. It was good to see that even an accomplished runner like Trisha isn't immune to the same race day issues that the rest of us sometimes face.

  • Trisha was wearing what I'm guessing were brand new shorts because she didn't like the drawstring stuffed in her shorts and couldn't pull it out of the shorts.
  • Turns out Uli Steidl left the paper with all the splits written on it at home. Luckily this guy is the human running computer and no paper was needed.

Instructions to the support crew were very last minute and pretty sparse, "Please tell me when I have 30 minutes to go, 10 minutes to go and five minutes to go." and, "I didn't have enough breakfast so I might need this gel." I took it upon myself to sync everyone up by conducting a formal countdown and after my, "Five, four, three, two, one, GO!" Trisha was off.

In truth she had great support! There was someone to call out 400 m splits every single lap, there was someone to hand her a water bottle and gel any time she needed it, she had Uli pacing her the entire time (and I can't think of anyone who does this better honestly) and she had about 15 people to cheer her on all the way around the track. She even had Glenn Tachiyama there to snap some 'real' pictures. It was an exciting hour! And Trisha ran hard for 60 full minutes.

For the first 20 minutes Trisha was right on schedule.

From there she started to slow just a little... It's amazing how much of a difference one or two seconds per lap makes when you run so many.

I would try to position myself around the track so that we would see each other at the intervals she had requested. With about 10 minutes to go I heard someone ringing a cowbell! Classic.

After about 15 minutes Trisha lost one pacer and with about 10 minutes to go she lost another. After the run she said she felt like quitting several times but she didn't! In fact, her expression hardly changed, the sweat stain on the back of her shirt just got slowly bigger.

Her original plan was to try and speed up with 10 minutes to go and as I watched I could tell that was going to be hard to do. Trisha did throw down some fantastic times for the last two laps but it was not quite enough to recoup the lost time and break the record.

What a strong effort! This kind of thing is so inspirational to watch, especially when you see how hard Trish trains. I think Trisha wanted more and falling just 200 m short is frustrating for sure but I was super impressed and am motivated to give this a shot next year to see what kind of distance I can post. Thanks for the motivation! Enjoy your soda, you deserve it.

20140614_104433

Here are all my pictures and video.

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.

Sleep 6
Waking HR  
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Body Fat  
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Dinner  
Workout Food  
Injuries  
Therapy  
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Results  
Time  
Distance  
Pace  
Equipment Brooks Transcend, Garmin Fenix 2
Clothing  

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.

Hoping to finally get some answers I headed off to see Neal Goldberg at FootWorks PT this morning. Since my appointment was not until 10:00 AM I had some time to kill and so took a new route to downtown. When I showed up south of downtown I figured hey, why not check out the skateboard park? The last time I stopped by here was years ago. It's amazing!

Skateboards Only. Indeed. #RE$PECT

Here are all the pictures.

Once at FootWorks PT Neal checked out my calf and pretty much ruled out the muscle as the source of the problem. He had me flex my calf in all kinds of ways while the muscle was isolated and then we started to explore the tibia and BANG. That's where the pain is.

The tuning fork test (press a tuning fork against your bone) was negative but now I know that the pain is concentrated right at the middle of the tibia on the left side. Perhaps the pain is behind the tibia but it's hard to tell...

I left FootWorks with the tentative diagnosis of a stress fracture. Imagine how I felt climbing back on my bike. Pretty stupid. But I had to get to work. Before leaving the clinic Neal called one of my sports medicine specialists Maxine Weyant to see if she could squeeze me in today.

No sooner did I get to work then I got the call. Short work day anyway.

Dr. Weyant did some more manipulation and scheduled an x-ray which was negative. It didn't even show the tell tale discoloration that indicates the type of chronic stress which usually leads to a stress fracture.

I left Dr. Weyant's office with the kind of diagnosis that I can't stand. "Take it easy for a few days and if things don't get better we'll perform an MRI." She managed to see me by squeezing in between patients and I did not get the chance to ask all the questions I had. Stuff like.

  • How did this happen?
  • How can I prevent it from happening again?
  • If it's not a stress fracture, what the hell is it?

I rode home feeling like an idiot for riding my bike in this condition.

ASIDE - Riding around downtown this morning I actually came to peace with a stress fracture. The pain I have been experiencing made me realize this is most likely not just a tight muscle and I figured that if I had to take six weeks or whatever off from running so be it. It's summer and I could try paddling! That or I'll just get really tan and fat. Nothing aggravates me more than uncertainty and not knowing what is messed up and thus not knowing how long I need to rest, rehab or even what I need to do to rehab drives. Me. Insane.

Did I mention that I'm a stress eater? I got downtown pretty early so stopped off at Caffe Umbria for some Pain au chocolat.

And then I had a little bag of Italian chocolates. Help.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather low 60s, sunny, dry
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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.

Sleep 4
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather mid 70s, sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course  
Results  
Time  
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Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
Technorati Tags: ,

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.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:15 AM
Workout Type  
Weather  
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day 9:00 AM
Workout Type easy run
Weather 60, partly sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment Brooks Transcend, Garmin Fenix
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks Podium SS shirt
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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.

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We got to use tools like this:

The trail work party was on Cougar Mountain today, we met at the Sky Country trailhead and our job was to clear brush! This meant white collar people like me got blisters on our hands. I am such a wimp/softie when it comes to manual labor.

After slaving away we were treated to a fabulous lunch. It was an awesome spread.

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Here are all the pictures.

When I got home and after deciding that I was not racing tomorrow (because my right calf is still crazy tight/injured) I decided to hit the stairs. I know, I know... it sounds stupid, right? Well I was just going to walk - to see if I made the right decision about scrapping the race.

Instead of driving to my favorite set of steps (Howe Street), I opted for something close to home and went to S Dose Terrace instead. Funny how after you have been on Howe Street, nothing else even comes close. These stairs were shorter, each section was a different length, the grade was shallower, the flat sections were all different, etc., etc. I stuck it out for 30 minutes and then 1) had enough and 2) realized I was not doing my calf any favors and walked home.

Man I hate being injured. Especially when I don't know exactly what the problem is.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food trail work - water
stairs - bottle w/1.5 scoops HEED
Injuries  
Therapy  
Time of Day trail work - 9:30 AM
stairs - 4:45 PM
Workout Type  
Weather mid 70s, sunny, dry, calm
Course  
Results  
Time trail work - 3:00
stairs - 44:52 (30 min of stairs)
Distance stairs - 16 flights
Pace  
Equipment Garmin Fenix
Clothing  

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.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
ride - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather upper 60s, sunny, dry
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/14
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment Kona Paddy Wagon, Garmin Edge 500
Clothing  
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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.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day massage - 5:00 PM
Workout Type  
Weather low 70s, sunny, dry
Course  
Results  
Time massage - 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

04 June 2014

core | bike commute | SRC track workout (aborted)

Rats, I am officially injured.

SUCK.

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.

Sleep 6
Waking HR  
Body Weight 6:15 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run attempt - 6:00 PM
Workout Type  
Weather upper 60s, mostly sunny, dry
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each side
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Transcend, Garmin Fenix
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks Podium SS shirt

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