31 October 2014


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

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

30 October 2014

Expresso Exercise Bike | Breathe Hot Yoga | walk

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

And yes, that heart rate data is not accurate.

29 October 2014

core | walk

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

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

28 October 2014

walk | Expresso Exercise Bike | Breathe Hot Yoga | walk

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

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

27 October 2014

core | walk

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

Core is starting to feel a little better.

26 October 2014

SCOTT Cougar Mountain 20 Mile

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

25 October 2014

Breathe Hot Yoga

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

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

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

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

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

This is true no longer!

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


churches are getting smarter

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

Apparently Blue Sky Church is recruiting too.

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24 October 2014

hip update

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

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

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

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22 October 2014

core | walk | SRC XC workout

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

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

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

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

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


21 October 2014

Fleet Feet run | walk

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

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

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

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

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

20 October 2014

core | walk

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

I did get to the gym this morning.

18 October 2014

Lake Padden Half Marathon (USATF Trail Half Marathon Championship)

Today was my first ever running National Championship.

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

17 October 2014


Two good things happened today!

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

Hooray for me!

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

16 October 2014


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

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

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

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

15 October 2014

core | walk | SRC XC workout

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

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

14 October 2014

stretching | walk

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

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

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

13 October 2014

core | walk

Time for a rest day.

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

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

On my way to work I saw this.

I sure hope Pronto Cycle Share takes off in Seattle.

12 October 2014

McClellan Butte

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

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

11 October 2014

WWU Cross Country Classic

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

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

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

10 October 2014

bike commute

The old legs are feeling better! Nice.

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

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

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

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

09 October 2014


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


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

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

08 October 2014

core | bike commute | SRC XC workout

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

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

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

07 October 2014

bike commute | Fleet Feet run

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

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

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

05 October 2014

Mailbox Peak x 2 with SMRG

Damn, sometimes getting up early is worth it.

03 October 2014

bike commute

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

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

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

02 October 2014

bike commute | massage

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

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

01 October 2014

core | walk | SRC Cross Country workout

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

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

Bike Share is coming to Seattle and the UW!