31 March 2015

Howe Street stairs | treadmill lunch run

Inspired by yesterday I hit the Howe Street stairs today. Too much…? My lunch run seems to indicate that it was. Sad smileMy left hip (will this never end?!) acted up a little yesterday but I didn't really want to acknowledge it and hoped that by running indoors today everything would be fine. Today I did feel better but I am not "all healed up" like I was hoping.

How hard were the stairs? Oh man was I huffing and puffing.

Sleep 6
Waking HR 4:30 AM - 43
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition stairs – large Water Bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course 40 min at 8:00, 1% incline
5 min at 15:00, 0% incline
Results
Time
Distance
Pace
Equipment stairs - Brooks Transcend
run - Brooks Glycerin 12
Clothing

30 March 2015

strengthening | bike commute | lunch run

One week after surgery and I'm running! For sure I feel sore but no pain. Yes!

Saw my surgeon this morning and he gave me the green light to be active again. He also said that three weeks after surgery (which is two more weeks from now), "anything goes". Amazing.

At the gym this morning I just did more random/mellow core stuff as my abdomen is not up for the usual routine by any means.

Sleep  
Waking HR  
Body Weight 6:00 AM – 186 lb.
Body Fat  
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Lunch  
Dinner  
Nutrition gym - water
Recovery  
Injuries  
Therapy  
Time of Day gym – 5:15 AM
Workout Type  
Weather  
Course  
Results  
Time gym – 30 min
Distance  
Pace  
Equipment run - Brooks Glycerin 12
Clothing run - Brooks 5" Essential Run Short

28 March 2015

ship canal tour w/Shelley

Went for a super scenic urban ride with Shelley today, both of us on our single speed bikes. Fun!

27 March 2015

strengthening | walking

Just some SUPER mellow hip exercises, upper body, legs and balance stuff. Just because I am not able to do nothing.

And then I logged my walk across campus because that is what you do when you can’t do anything else.

Sleep 6
Waking HR 4:30 AM - 45
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Time gym – 30 min
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25 March 2015

little walks around town

It's just two days after my surgery and I'm already going nuts.

ASIDE - if only one could harness this kind of pent-up energy during a regular training cycle, eh? That would be super productive.

I had an appointment with Neal Goldberg at FootWorks PT today. The premise being I wanted to talk about what I could do safely once my body was up for it. I have not done any core work in one month and am looking at another break from aerobic activity. I decided to walk downtown in part to see how I felt and also because my primary bus only runs during peak commute hours.

I walked in the door of FootWorks and the conversation went something like this.

Martin: "Hey Neal."
Neal: "Hi Martin, so you're going in for surgery Monday?"
Martin: "Uh... nope, I had it last Monday." [Martin lifts shirt to show Neal his bandage.]
Neal: "What...?!"
Martin: "Yeah, I just walked down here, I went slow and it felt okay."
Neal: [Slaps palm against forehead.]

Suffice it to say I am doing too much too soon.

It's a bummer because my surgeon never told me exactly how long to sit on the couch or how to transition off of the couch. Left to my own devices I know I tend to overdo it but why don't care providers tell you specifically how long to chill? Does everyone else just chill by default? Sucks.

After leaving FootWorks I walked SLOWLY up 1st Ave and then up Pike to grab the matinee showing of The Gunman. It was fun! The script was not up to the cast but still a good time. And I was one of THREE people in the theatre. Hahaha.

After the movie I walked SLOWLY up to The Neighbor Lady for some happy hour beers and then home.

And that is how Martin spent a sick day.

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Laparoscopic Inguinal Hernia Surgery

That's what I got last Monday.

Here is some information about the procedure.

http://www.webmd.com/digestive-disorders/laparoscopic-inguinal-hernia-repair

I saw Dr. Clayton Hackerman at the Polyclinic on Broadway. This was my first surgery ever (and only my second time under a general anesthetic) and I am extremely pleased with how it went.

ASIDE - when I first met Clayton I noticed he had a bit of cauliflower ear. Since you never know whether or not this is the result of an injury or a natural condition I shut my mouth. Plus I was thinking to myself, "How did this guy have time to do any MMA while going to medical school...?" Then just now I read his Polyclinic bio and see he's a fan of Brazilian Jiu-Jitsu. Mystery solved. :) And kudos to you Dr. Hackerman.

Here is a rough timeline and redux.

  • Somewhere around 20 February I noticed things were not right. At the time I thought it was a recurrence of my sartorius injury that I had last fall.
  • Two days later things were definitely not right. I had pain in my hip/lower abdomen but brushed it off. I had just logged my first 60-mile week of the year (up from 40 miles the previous week - oops) and I was feeling like things were finally starting to fall into place.
  • On 27 February I saw Neal Goldberg at FootWorks PT. It took him all of 10 minutes to tell me he thought I had a hernia. I resisted... but scheduled a visit with my doctor Oren Townsend.
  • What followed was a series of timid recovery runs on the treadmill and on 1 March I tried a long trail run and was in actual pain. Uncle. Time to stop running.
  • On 2 March (my first bicycle commute in months!) I saw Oren and he was unsure. There was no obvious hernia that he could find with a physical exam so I scheduled an ultrasound to confirm/deny. Plus Oren felt some inflammation so I was still clinging to the tendon/ligament/muscle theory.
  • In the meantime I was enjoying riding my bike. I had been missing it anyway so it was a nice change of pace. Luckily this caused me no pain whatsoever.
  • On 13 March I finally had my ultrasound. The diagnosis (I thought) was tentative and not definitive. Perhaps hoping for a miracle I hopped on the treadmill one more time on 14 March. It didn't feel good.
  • On 16 March I talked to Oren and he confirmed the hernia after having spoken with the Radiologist. Rats. What's next? Schedule a consultation with a surgeon to see if fixing it is warranted and what my options are.
  • On 18 March I met with Clayton and I decided to get this fixed. He said I do have a hernia and it would only get worse over time so it was an easy decision. Especially since just walking was uncomfortable these days. As I left the consultation I scheduled my surgery and what do you know, there was a cancelation and I could get in next Monday!
  • On 23 March I had my hernia fixed.

My experience at the Polyclinic was awesome! It deserves a more detailed breakdown.

  • I showed up at 11:30 for what was a 12:30 appointment. Incredibly they were running ahead of schedule so after filling out some intake forms I was let in around 12:00.
  • The intake nurse took me to a tiny closet of a room, gave me a few consent forms (the ones where you acknowledge that surgery and anesthesia can result in permanent damage and death, that sort of thing) and then after I had changed my clothes I was introduced to the operating room nurse and my anesthesiologist.
  • While in the closet the intake nurse took my pulse and blood pressure and expressed concern over my resting heart rate which was hovering around 40. Yes!
  • The operating room nurse walked me back and I felt like I was stepping into a lit tanning booth, it was bright! Hilariously, they were also blasting loud rock music! I wish I could remember what was playing... :)
  • The operating room nurse helped me lie down on the operating table and I learned the anesthesiologist was an ultra runner! As he put the IV in my arm we chatted about great, local events.
  • Lights out. I'm guessing surgery started around 12:30.
  • I woke up around 1:15? I felt so good they called my father right away and he picked my up at 1:45 which was 15 minutes ahead of my scheduled checkout time.
  • While in the recovery room the nurse told me to disregard the constant alarm that was sounding, it's set to go off when your heart rate drops to 35 and mine was fluctuating between 34-40 depending on how much I adjusted my blankets.

It's now two days after my surgery. Monday I took two pain pills (Oxycodone-Acetaminophen-325 tabs) that were prescribed just in case - I'm a bit of a wimp honestly and did not want to be uncomfortable. I also took some Ibuprofen Monday and Tuesday and will most likely take a bit more today. And I iced my abdomen Monday and Tuesday, that might have helped the most.

At the risk of too much information I'll also cop to taking a stool softener (Docusate Sodium 250 mg) gel cap Monday and Tuesday. That was also prescribed and let me tell you it makes total sense. The general anesthetic - and perhaps the pain medication to a lesser extent - block you up and the last thing you want to do when you have just had a hernia repaired is strain. Luckily my body bounces back pretty fast and I eat a ton of natural fiber so as of today I have a lifetime supply of stool softener in our medicine cabinet.

It's been one loooooong month since I have run! Boo. Here's to coming back properly and not dorking myself up yet again. And here's to cycling which has saved my bacon (read: fitness) more than once.

23 March 2015

cardio

Just sneaking in a little cardio before my hernia surgery.

Sleep  
Waking HR  
Body Weight 6:00 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course elliptical
incline - 13
resistance - 13
Results  
Time 30 min
Distance 3.7 miles
Pace cadence - 150
Equipment  
Clothing  

21 March 2015

Renton via West Seattle on a single speed

Gosh, I think this is the farthest and fastest (I hit 45 mph descending from West Seattle!) I have ever ridden my single speed commuter bike. It was fun!

I had a vague/general idea of where I wanted to ride but had to stop and check my phone once. So much for being non-reliant on technology! :) I rode the Duwamish Trail and the Green River Trail, I have not been on either in I don't even remember how long. The pavement on the Duwamish Trail was fresh! Could it have been that the last time I thought I was on the trail I was really just riding on surface streets? Looks that way in hindsight.

While in Renton I picked up my new Garmin Fenix 3 from The Balanced Athlete. Exciting! Can't wait to play with this new toy.

After a hasty shower I headed up to Capitol Hill to meet Shelley and some friends for a birthday party and walked past where Piecora's used to be. :( The gentrification of Seattle continues.

Sleep  
Waking HR  
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Nutrition 2 large Water Bottles each w/2 scoops Perpetuem, Hammer Bar
Recovery  
Injuries  
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Results  
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Equipment Raleigh Mojave 8.0
Clothing  
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20 March 2015

cardio | walk

I met some friends after work for beers at the College Inn Pub so figured it was prudent to leave the bike at home and took the bus for a change.

You really see lots of beautiful and ugly on the UW campus. This is beautiful.

This not so much. Perhaps more funny than the opposite of beautiful. Note the angle of both sets of barends...

Sleep  
Waking HR  
Body Weight 6:15 AM - 186 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition elliptical - water
Recovery  
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course elliptical
incline - 13
resistance - 13
Results  
Time elliptical - 30 min
Distance elliptical - 3.6 miles
Pace elliptical
cadence - mid 140s
Equipment  
Clothing  

19 March 2015

bike commute

Took my new favorite route home again! Seeing all these neighborhoods is a blast. And Beacon Hill is cool, the bike paths up here are fun as is bombing down Cheasty Blvd.

Saw this near the UW campus today. Yikes.

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Equipment Raleigh Mojave 8.0
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18 March 2015

cardio | bike commute | hernia surgery update

Back to the gym in the morning for more elliptical and then off to the Polyclinic to talk with my surgeon to discuss options. After chatting he was able to fast track me so I'm getting my hernia fixed Monday.

Since my hernia is small and since I seem to have some other inflammation/issue on the right side of my hip there is no guarantee that this will relieve all the pain but it does need fixing so better now than later. I was told that this type of hernia will only get worse over time.

Gotta love those definitive diagnoses...

But in a way it's a relief. No more guessing. And thanks to my doctor and the person that bailed on their appointment so I could get in so quick. The summer is still long and I have lots of goals in the second half.

I rode home via my new favorite route again. This is such a cool way to go but you can't be super tired or the hills are too much on the single speed. These days I'm pretty fresh.

Plain old riding was getting boring so I thought I'd give teleportation a try.

Sleep  
Waking HR  
Body Weight 6:15 AM - 186 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
Injuries  
Therapy  
Time of Day elliptical - 5:30 AM
Workout Type  
Weather  
Course elliptical
incline - 13
resistance - 13
Results  
Time elliptical - 30 min
Distance elliptical - 3.6 miles
Pace elliptical
cadence - upper 140s
Equipment Raleigh Mojave 8.0
Clothing  
Technorati Tags: ,

17 March 2015

cardio | bike commute

No running because of a hernia equals cross training - as long as it does not involve impact that is. Enter the elliptical trainer.

I have found that an elliptical is perfect for active recovery and warming up and now also for keeping your heart pumping when you are injured. Too bad it's so boring. It seems like someone always turns ALL the televisions in my gym to ESPN or some talk show first thing in the morning. Or at night, and then it just never gets changed in the AM. Oh well.

Sleep 7
Waking HR 4:30 AM - 46
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition elliptical - water
ride - water
Recovery  
Injuries  
Therapy  
Time of Day elliptical - 5:40 AM
Workout Type  
Weather  
Course elliptical
incline - 13
resistance - 13
Results  
Time elliptical - 30 min
Distance elliptical - 3.6 miles
Pace elliptical
cadence - upper 140s
Equipment Raleigh Mojave 8.0
Clothing  
Technorati Tags: ,

16 March 2015

cardio | bike commute | hernia update

The big news is that I got a call from my doctor and after he spoke with the Radiologist I do have a hernia. I guess my hearing was somewhat selective during the ultrasound and it's actually fairly clear.

"On the Symptomatic right side, there is a broad bulging of tissue with Valsalva maneuver, including bowel anterior and inferiorly at the level of the epigastric vessel origins, which is constant with a small hernia."

The next step is to consult with a surgeon to see if this warrants fixing. Oh yeah, my PT said if I have a hernia I can't run. I guess this seals that deal. Crap.

I cheered myself up by taking pictures of bicycles on the UW campus. This gem had a frame with track dropouts (and no eyelets), a touring fork (with double eyelets), was set up as a single speed, had carbon fiber Easton handlebars and desert camouflage paint. Awesome.

I also took a new route home. It was awesome! I took my current favorite which includes Discovery Park and added Georgetown and Beacon Hill to the mix. I love it!

Sleep 7
Waking HR 4:30 AM - 46
Body Weight 6:00 AM - 187 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition cardio - water
ride - water
Recovery  
Injuries  
Therapy  
Time of Day cardio - 5:20 AM
Workout Type  
Weather  
Course elliptical trainer
incline - 13
resistance - 13
Results  
Time elliptical trainer - 30 min
Distance elliptical trainer - 3.6 miles (my watch was just using its built-in accelerometer)
Pace elliptical trainer
cadence - upper 140s
Equipment ride - Raleigh Mojave 8.0
Clothing  

14 March 2015

treadmill run

Went to the gym this morning and for the first time ever I played with the incline of the treadmill.

ASIDE - since I don't officially have a hernia I figured one more run would not hurt. Besides, I was going easy.

For a change I ran indoors in my Brooks Cascadia 10 shoes. I needed to break in a second pair anyway. They were quite comfortable.

Once again my heart rate spiked something fierce at the beginning of my run. Oh well.

Sleep  
Waking HR  
Body Weight 10:00 AM - 183 lb.
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Lunch  
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Nutrition large Water Bottle w/2 scoops Hammer HEED
Recovery  
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Therapy  
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Workout Type  
Weather  
Course

1% incline
2 min to get up to speed
33 min at 8:00
5 min at 7:30
5 min at 7:00
5 min at 8:00 (3% incline)
5 min at 15:00 (0% incline)

Results  
Time  
Distance 6.7 miles
Pace  
Equipment Brooks Cascadia 10
Clothing The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt
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13 March 2015

bike commute | lunch run | ultrasound

Today my right hip maybe felt better?

It was a beautiful day - 65 degrees! I ran with Frank Barber again and we chatted the entire time. Man it was nice to be out in the sun. We added a tiny extra piece of Interlaken trail to our Foster Island loop. Good times.

I left work early and headed up to Seattle Radiology to get an ultrasound on my hip/lower abdomen. The goal here was to finally prove/disprove the hernia theory.

When you get an ultrasound for a hernia they keep asking you bear down/contract your muscles. the technician must have asked me to do this 50 times, it was a great core workout!

After tons of scanning the ultrasound technician said I had a bulge on the right side but that it was not super conclusive and she was going to call in the Radiologist and scan some more with her in the room. I was told I was "too fit" for a definitive diagnosis...?! I think what she meant was that I have lots of muscle definition in my abs and it was harder to tell if the bulging/movement was a hernia or normal muscle movement. Whatever. The Radiologist confirmed this (way too vague for my liking) diagnosis and I was sent on my way. :(

I will talk to my doctor Monday to discuss the results.

Sleep  
Waking HR  
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Breakfast  
Lunch  
Dinner  
Nutrition ride - water
Recovery  
Injuries  
Therapy  
Time of Day run - 12:30 PM
Workout Type  
Weather 65 degrees, sunny, dry, calm
Course  
Results  
Time  
Distance  
Pace  
Equipment ride - Raleigh Mojave 8.0
run - Brooks Glycerin 12
Clothing run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

12 March 2015

cardio | bike commute

Woke up this morning at 3:30 and that was all she wrote. :(

On my ride home I took the long way through Discovery Park and around the Magnolia bluff. It was warm out and shorts felt just fine.

Sleep 6
Waking HR 4:30 AM - 43
Body Weight 6:00 AM - 182 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
Injuries  
Therapy  
Time of Day elliptical - 5:30 AM
Workout Type  
Weather  
Course elliptical
incline - 13
resistance - 13
Results  
Time elliptical - 30 min
Distance elliptical - 3.6 miles
Pace elliptical cadence - upper 140s
Equipment Raleigh Mojave 8.0
Clothing  
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11 March 2015

lunch run | walk

Went for a lunch run with Brad Coston and Frank Barber. Unfortunately I was pressed for time but it was still great to get out.

Perhaps my right hip is feeling better...?

Technorati Tags:

10 March 2015

errands by bike | massage

Rode down to The Balanced Athlete to drop off some more clothes for screening. Since I was down there I figured why not ride home up the east side. Glad I did because I ran into Mark Mirante. We talked about 'the good old days', bicycle racing, that kind of thing. It was great to catch up.

When I got home and cleaned myself up I walked down to see Jenny Dailey for a massage. Awesome stuff.

Sleep 8
Waking HR 4:30 AM - 44
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition large Water Bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time massage - 60 min
Distance
Pace
Equipment Raleigh Mojave 8.0
Clothing

09 March 2015

bike commute | lunch run

The good news is it was a beautiful day and I got outside as much as possible. I went for a lunch run with Frank Barber through Interlaken and then around Foster Island and although my hip was bothering me some I really enjoyed being outside.

The bad news is my right hip/whatever it is still bothers me. Rats.

Sleep 7
Waking HR 4:30 AM - 45
Body Weight 6:00 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition rides - water
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment rides - Raleigh Mojave 8.0
run - Brooks Glycerin 12
Clothing run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt, JackRabbit Visor

I love spam

What's not to like? Easy open cans, so ultimately portable, salty meaty goodness, and it makes you feel positively patriotic to eat it.

But when I'm not clogging my arteries I can also enjoy the electronic variety. Here is a message I got just this morning.

Subject:
hey martin
Body:
Hello! This is me, Olga, from Moscow! Remembered me?
How are you? Still got no message from you! I miss you actually! When we will go out for a date?
I'll be waiting for your suggestions and I hope that our meeting will happen as soon as possible!
Of course "meeting will happen" was a link to a place you don't want to visit.

Not sure why but it's vaguely reassuring to know that somewhere out there a robot is churning out millions of messages and that I'm special enough to be a recipient. Because sometimes that's all the self-actualization it takes to make my day.

08 March 2015

urban bike path exploration

Nice! Yesterday was so much fun I did it again today. Only this time I tried stay on some bike paths instead of streets.

I knew that there was a paved path down the grass median of Beacon Ave so climbed up the Cheasty Blvd green corridor to connect with that. On my way south I rode under some power lines that ran down a greenbelt and there was another paved path in the middle of that so on my way home I took that route.

There are some stout hills on this route! Especially on my single speed. But it was a blast.

The day was so nice I went out again in the afternoon with Shelley and we rode down to Seward Park and back.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition AM ride - 1.5 large Water Bottles each w/2 scoops Perpetuem
PM ride - water
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment Raleigh Mojave 8.0
Clothing

07 March 2015

urban Seattle tour on a single speed

This was fun!

I combined one of my favorite routes home from work with a little extra exploration and bingo, an awesome urban bike tour. I got to see all of the following neighborhoods.
  • Mt Baker
  • Downtown
  • Myrtle Edwards Park
  • Discovery Park
  • Magnolia
  • Lake WA Ship Canal
  • Capitol Hill/Interlaken
  • The Arboretum
  • Leschi
All in 2.5 hours.

I am loving my new Schwalbe Big Apple tires, so smooth!

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition 1.5 large Water Bottles each w/2 scoops Perpetuem
Recovery
Injuries
Therapy
Time of Day 9:30 AM
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment Raleigh Mojave 8.0
Clothing

06 March 2015

cardio

Ha!

Last night I attended a reception for the incoming PhD Students at work. They had some excellent local beer and wine and I over indulged. By a lot. It was delicious but my ride home last night was s l o w and this morning I felt rather under the weather.

Somehow I made it to the gym but I had no motivation to do anything else. I was also meeting some friends after work for a drink(?!) so didn't ride my bike either.

Anti-training for sure.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day 5:30 AM
Workout Type
Weather
Course elliptical trainer
incline - 13
resistance - 13
cadence - upper 140s
Results
Time 30 min
Distance 3.6 miles
Pace
Equipment
Clothing

05 March 2015

bike commute | Foster Island lunch run

Super weather today! The sun was out and my long sleeve shirt on the lunch run was too much. I like that.

Unfortunately my hip is still not happy at all. In retrospect I should have not run today... we went nice and slow and even walked a couple of times but I still didn't feel like this did my body any favors. Suck! Being injured is a massive drag. Still, Foster Island is so pretty, it was great to be out here.
I ran with Brad Coston and as we went under all the new 520 bridge construction he told me all about American Piledriving Equipment. Turns out they have some revolutionary technology and it sounds really green to me. They vibrate stuff into the ground instead of just pounding it. And I think Brad said all the hydraulics are filled with linseed oil making leaks a relative non-issue. This is the kind of progress I love.

Walking around the UW campus I see tons of bikes. I also see lots of victims of bike theft. Boo.



I also see some crazy bikes, like this one. Is that name supposed to appeal to customers?



Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition rides - water
Recovery
Injuries
Therapy
Time of Day run - 12:45 PM
Workout Type
Weather run - mid 50s, sunny, dry, light breeze
Course
Results
Time
Distance
Pace
Equipment run - Brooks Glycerin 12
rides - Raleigh Mojave 8.0
Clothing run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

04 March 2015

cardio | bike commute | run |urban MTB ride

A day of fitness!

Made it to the gym this morning for some elliptical trainer which I figured would not aggravate my hip (luckily I was correct) and then went for a short lunch run with Brad Coston and Frank Barber.

This run was an eye opener. Usually I'm the slow guy when I run with my friends. Well Brad and Frank are just getting into running so for a change I was the fast guy. It worked out perfectly as my hip was making noise even at a recovery pace and I was forced to go slower than I might otherwise have gone. Plus we talked a ton which was cool.

After work I rode over to my friend Tony Callen's house to meet him and a friend for one of Tony's urban MTB rides. It was a blast! Except I took some of the dirt sections too fast and fell down twice. :( No damage but I got home really dirty for having ridden in the city. :)

Sleep  
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Dinner  
Nutrition rides - water
Recovery  
Injuries  
Therapy  
Time of Day cardio - 5:15 AM
run - 12:45 PM
Workout Type  
Weather  
Course elliptical trainer
incline - 12
resistance - 12
cadence - low 140s
Results  
Time cardio - 30 min
Distance cardio - 3.4 miles
Pace  
Equipment run - Brooks Glycerin 12
rides - Raleigh Mojave 8.0
Clothing run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

03 March 2015

bike commute

Another day of riding my bike to work! Impulsively I took the long way home up around Discovery Park and the Magnolia Bluff.

It was a beautiful day but boy were those hills tough on this bike...

NOTE - see what I did there? I blamed my lack of cycling fitness on my bike. :)

My sit bones are also kind of tender. Who would have thought I would get that out of cycling shape?

Sleep 7.5
Waking HR 4:30 AM - 45
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
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Equipment Raleigh Mojave 8.0
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02 March 2015

bike commute

Today was my first commute by bicycle in months! I rode to my doctor (Oren Townsend) on the way to work and then home.

I went to see Oren to try and sort out this hip issue I've had for the last couple of weeks. On the up side he said that if I have a hernia it's a very small one. He noticed a tendon/ligament that was much tighter on my right side than on the left so he recommended I take it easy for a week and take Ibuprofen for that time as well. If the Ibuprofen helps, it's probably not a hernia, if it does not we'll proceed with an ultrasound.

Riding my bike was so much fun! I got some new tires that feel awesome but they are much larger than what I used to use which in a single speed mean a larger gear... the hills are harder. :( But I'm also not used to this so I'll give it time.

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Equipment Raleigh Mojave 8.0
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01 March 2015

Seattle Running Club Chuckanut 30k training run

Oh MAN did it feel good to be out in the woods again but my right hip did NOT cooperate. I was not comfortable. It made itself known pretty much from the start and just kept getting worse as the day wore on, especially on the descents which is a giant shame as I love to go downhill.

Luckily it was a super day! The weather was awesome, the trails were in great shape and I ended up connecting with Steven Kent and Michael Linscott who lucky for me were fresh off a 50-mile race so we were the same speed. It's so fun to have company.

The Seattle Running Club has staffed Aid Station #2 at the Chuckanut 50k for years and I just learned they have been putting on this training run for quite some as well. Nice.

It was mostly clear up on Chuckanut Ridge so the views were fabulous. We enjoyed them.

In spite of not being comfortable during the run I was still able to muster a smile(?) after.

Here are all the pictures and video.

Sleep 7.5
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Breakfast 6:00 AM - applesauce, 1 scoop Hammer Whey Protein, banana, Udo's Oil
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Nutrition 2 large Water Bottles each w/2 scoops Perpetuem, 2 big shots of Hammer Gel
Recovery large Water Bottle w/3 scoops Recoverite
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Time of Day 9:00 AM
Workout Type endurance
Weather upper 40s to low 50s, calm, dry, sunny
Course middle 30k of Chuckanut 50k course
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Equipment Brooks Cascadia 10, Ultimate Direction SJ Ultra Vest 2.0
Clothing Injinji Run 2.0 Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Extreme Short Sleeve Baselayer, Brooks Podium LS shirt, JackRabbit Visor, Brooks Pulse Lite Glove II

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