27 February 2015

core | walks | Hot Pilates

No running today but my hip (guts?) didn't feel that great doing core either. It almost feels like I have hernia and after seeing Neal Goldberg at FootWorks PT he tentatively confirmed that diagnosis. Rats. Next I need to see my doctor to confirm/deny this.

To see if something is indeed wrong in the hernia region I took a Hot Pilates class at Breathe Hot Yoga after work and sure enough something is off in my core/lower abs.

While down at FootWorks PT I checked out Back Alley Bike Repair. What a cool shop!

26 February 2015

treadmill run | Expresso Exercise Bike | Breathe Hot Yoga | walk

This might look like a big day but it wasn't really.

The run was just another test like yesterday and I can now report that my right hip is fully effed up. What a drag! I have an appointment with my PT Neal Goldberg at FootWorks PT tomorrow to see what's up.

On the upside my heart rate is coming down while running!  I am 5-10 beats lower at the same speed so bonus. I also saw a couple of interesting bike on the UW campus. Just in case you didn't know what a 'fixie' was, Kent is here to help you out. One word: yikes!

And back when I was in the bicycle industry, everyone was trying to get rid of stem shifters...

25 February 2015

treadmill run | sauna | walk

Darn it! Something is not right with my right hip now. Just when my left side is starting to feel pretty darn good and I have ramped up my mileage... I tried a treadmill run in the AM to test my body and it did not cooperate. I went to the IMA to try another treadmill run and my hip did not feel good at all so subbed some heat for the workout. Plus the walk home felt very tentative so I didn't even bother going to the Seattle Running Club track workout.

Saw this bike locked up outside my building at work today.

I find it amazing and cool that someone would ride this kind of thing as a regular commuter.

  • steel rims
  • crappy brakes
  • steel cranks
  • steel handlebar & stem

Yet they lovingly covered the saddle with a waterproof cover. Awesome.

24 February 2015

core | walk

I had the best intentions today but they kind of evaporated after I got home...

We had a fire alarm at work which ended the day prematurely. I got home a bit too early and had to kill some time before I needed to head out to the Fleet Feet Sports Seattle Tuesday night run and by the time I needed to leave I was 1) starving and 2) had lost all motivation. I simply ran out of steam.

Oh well.

At work I visited one of our locations that is mostly underground. They had a webcam of Old Faithful up on a display, that was fun to watch erupt.

23 February 2015

cardio | walk

I am not getting enough sleep. :(

Today was all about active recovery. After a super week in general and doubling up on trail runs this past weekend it was time for a break.

5 Secrets of Success for Endurance Fueling

There are a million myths about training, nutrition, hydration and it can be really difficult to sort the legit advice from the hype and the chaff.

Unless you take the time to diligently record everything that you do and learn from it, we tend to make the same mistakes over and over again. There are very few shortcuts in life but Hammer Nutrition has put together some very well accepted and proven tips for fueling during endurance activities that I think are really useful.

5 Secretes of Success for Endurance Athletes

You can add the booklet to your order or you can download the PDF for free. Nice. And useful!

In the interest of full disclosure, I am a Hammer Nutrition Athlete Ambassador but I sought them out because I discovered that the techniques in this booklet worked for me and because I found their products to be superior.

22 February 2015

Ben Luedke's Fatter Ass | massage

Ben Luedke loves Tiger Mountain. To express his love he pieced together a tour of the north side that was really cool. It included lots of trails I had never visited before as well as a couple of classics. Good times.

21 February 2015

Cougar 14 + Bear Ridge

Yes! A real trail run.

Crap! Everyone is faster than I am.

This loop goes by many names.

  • Cougar 14 + Bear Ridge
  • Cougar Ring
  • Cougar 10 + Bear Ridge + Wilderness Cliffs + De Leo Wall

I met Jon Robinson, David Miller and Gretchen Van Dyke (ALL OF WHOM ARE FASTER THAN I AM) at the Red Town Trail and we got it on. That is to say they got it on and I struggled to keep up while my heart rate went through the roof. That first climb can be killer!

Not exactly the endurance pace run I had planned but in the end it was okay.

20 February 2015

core | Flying Lion 5

Finally got back to the gym and had a good core session. Yes!

After work I headed over to Flying Lion Brewing for their Friday run. It was great but I pushed the pace a bit too hard I think. This is the first week I have done any fast running; Tuesday I pushed the hill, Wednesday was intervals on the track and then today I slipped into that pseudo-tempo pace that is killer. As in not good for me. Oops.

19 February 2015

18 February 2015

walk | SRC track workout

Oh man, my first Seattle Running Club track workout in at least five months! Good times.

The workout called for 6-8 x 1000 m (400 m easy jog between efforts) and I managed to run six. I started out with Herbert Sitz who I used to be pretty evenly matched with last summer but that was not the case tonight, he left me behind each time and each time the gap got bigger and bigger. I not only started the first few intervals too fast and faded by the end of each effort, it also felt like I got progressively slower times for each effort even though I didn't use a watch.

On the upside I did manage six efforts! And my sartorius/hip didn't flare up which was huge as intervals is how I injured myself last year. It also felt good running to and from the track.

I'll be back and I'll get better. These workouts are awesome as I just don't run fast on my own. Not like this anyway.

17 February 2015

walk | Fleet Feet run

For just the second time ever I ran to the Fleet Feet Sports Seattle Tuesday night run, ran the run, and then ran home from the run. Run commuting sure is a great way to tack on the extra miles.

Make no mistake, the run to and from were s l o w but for the first time in quiet a while I pushed the pace during the run and felt pretty okay on the climb. Nice! At the start I spotted a couple of people I wanted to keep up with, they went faster than I have been going these days, end of story.

This weekend it's back to slow running. :) I just had to change it up today... I've been feeling like when my heart rate hits 140 it's really hammering and today in the mid 150s I felt controlled. Not that I could go any faster without blowing up, but still.

16 February 2015

core | road bike ride | Hot Pilates

That's right, Martin still knows how to ride a bicycle... but I have forgotten how to dress while I'm on one. The sun was brilliant and hanging out at home felt balmy but out on the road the wind chill was quite a  bit cooler than I expected. Still a great time. I picked a route with minimal stops and great pavement and it felt absolutely luxurious to roll along. I just could have used some knee warmers and gloves.

A great day of fitness with a core session in the gym in the morning, an afternoon ride and then a killer Hot Pilates session at Breathe Hot Yoga in the afternoon. That's what you get to do when you work for a higher education institution and get Presidents' Day off.

15 February 2015

Discovery Park

I wanted to go for a local run but didn't want to be on roads. The answer? Discovery Park. Little did I know that everyone else and their dog (literally) had the same game plan.

I did three loops and dropped down to the north beach on the 3rd and then ran up from the lighthouse. That climb is awesome!

I felt really slow. I know I am supposed to be going slow these days but still, it now feels like my heart is hammering when it hits 140 bpm, this can't be good? I guess I should try some intervals and see how that feels.

The weather was fantastic. Great for running but not for keeping other people indoors. :)

13 February 2015

core | run | Flying Lion 5

Nice! Managed two real road runs today for the first time in quite a while.

The weather was spectacular. When I headed out at lunch I didn't have the confidence to just wear a short sleeve shirt so grabbed an undershirt too... I didn't need it. I could have left all my shirts at home in fact. What a great day, what a sad winter.

For the first time I ran to (and from) the Flying Lion Brewing run. In this weather it's pretty fun but boy was I tired going home.

The run itself was great. We stayed together until we got close to The Wing (FLB5) and then the fast group took off.

ASIDE - these guys have really taken Strava to heart.

I took a wrong turn again but this time went a tad long whereas last time I cut the course short. Oh well. At least I had some company in "Paul" who lives on the east side and drove all the way over here just to do this run! He was super nice, here's hoping he comes back.

Brett brought some homemade beat/red velvet cupcakes which he shared after the run, the some kind of 'boiled milk' frosting. Delicious! I really wanted a beer too but knew that would deep six my run home so reluctantly left while everyone was enjoying their pints.

For the first time in quite a while I could feel my Sartorius when I started my second run. Ouch. Luckily it went away as I warmed up and didn't bother me again. This sure is taking a long time to heal up and I'm getting just a little tired of always being at 80-90%. I know, throw me a pity party already.

12 February 2015

treadmill run | walk

I forgot my watch this morning...! CRISIS. Seriously, it's funny how much I Have come to rely on the ability to track and record everything. :( Objectively I know it's great to leave the technology home from time to time but it's hard to do.

At least I ran anyway. :)

I did the same treadmill routine as Tuesday and it felt just as good.

11 February 2015

core | Hot Pilates | walk

Back to my proper core routine today and it felt good. Glad the motivation is back.

ASIDE - this core work is SO important for my general well being but I frequently struggle. Honestly, it's tough to do when you know you have to do it all the time.

After work I dropped by Breathe Hot Yoga for another Hot Pilates class and man was this a killer! I've had this instructor once before but have never done this routine. It was tons of legs! Squats, burpees, jump squats, lunges, holy cow. Good (or heinous depending on your perspective) stuff. My legs are trashed.

We also did a record number of push-ups. Did I mention my upper body is freaking weak? After class it felt even weaker.

10 February 2015

treadmill run | Fleet Feet run | walk

It felt really good to finally move my legs again! I know active recovery is important but I'm also not immune to laziness and don't always do it the day after (or even two days after) a race.

I got off the treadmill feeling better and looser than when I got on. Mission accomplished.

At the Fleet Feet Sports Seattle Tuesday night run I took it really easy. Other than the initial spike in heart rate I kept it below 135 bpm today, I have never done that before. It was nice to run with people as I am usually between pace groups.

09 February 2015


Whew. After taking yesterday off today was practically an off day as well.

Made it to the gym but only had the motivation for a mish-mash of random exercises instead of my usual routine. At work I got swamped so couldn't take a break at lunch. So it goes.

07 February 2015

Orcas Island 50k

Yes! This was my first time running 50k in five months and that in itself got me pretty excited. I had tried last month but my back blew up so no dice. Today the course was way more aggressive and although I could feel my back in the last 15 miles it held up.

The Orcas Island 50k is a tough race. You climb Mount Constitution three times, once on the paved road and twice on trails. Both of the times on trails it feels like you are going straight up. Maybe because you are. This year it was wet, super muddy, but it didn't seem to slow most of the runners down much. Personally, I was loving the conditions.

06 February 2015

core | walk

Got to the gym in the morning but that was it. I had intended to do some kind of active recovery but my work day got really busy. And of course when I got home I just wanted to relax. :)

05 February 2015

treadmill run | Breathe Hot Yoga | walk

Easy run this morning with a little pick up at the end just to remind myself what foot speed is.

After work I dropped by Breathe Hot Yoga again, this place is great. I honestly wish I had more time to go here.

There was a massive backup on the street my bus drives down this morning. Cars were turning around so I did as well and walked to my 'Plan B' bus route.

04 February 2015

core | Hot Pilates | walk

Made it to the gym this morning for some core and went to Breathe Hot Yoga after work for more of the same. Good stuff.

Unfortunately I slept like crap.

even more 2015 Partners - Ultimate Direction

I'm excited to announce that I'll be receiving some support from Ultimate Direction! Without a doubt, 2015 is shaping up very nicely.

Carrying anything while running used to feel so unnatural to me. But I came from a cycling background where stuff doesn't bounce around. Luckily my friends who got me turned on to running also turned me on to some of the best equipment and my first Handheld (which I still have today!) was by Ultimate Direction.

Soon I learned that carrying a bottle in my hands was no big deal and after trying out one of the Ultimate Direction Hydration Packs I learned what a running pack is supposed to feel like. Comfy, stays put and has room for your shit. Regardless of whether that is minimal shit or a shit ton.

It's such a thrill (I'm easily amused I suppose) to not even have to think about what I will need to leave at home just so I can carry my camera. And with room for a bladder and two bottles, you can stay out for a long time. Did I mention you can access the side pockets while running? Nice.

03 February 2015

Howe Street stairs | Fleet Feet run | walk

Dear Howe Street stairs, where would I be without you? You have helped me recover from injury, you have helped me build fortitude, you have cemented the bonds of friendship and yet I am not sorry to say, "See you later!" as I log the last official stair workout of the winter.

I was talking to Jim Kodjababian after we finished up today and we agreed that we have been out here for about nine or 10 years! That's something. Every year kicks my ass and every year we come back for more. That's something else...

This winter we got lucky and there were no epic rain or ice days. Of course the skiing has correspondingly sucked big time but I guess there is a silver lining in almost everything.

02 February 2015


After taking yesterday off to watch the Seahawks lose a freaking exciting Super Bowl work and motivation somehow got in the way of exercising and all I managed was my usual shuffle home from the bus.

For a change I went up and over the ridge instead of through the tunnel. It was a beautiful evening.