core

Holy cow. Had to call in sick today because of a massive headache that has been building ever since Monday afternoon. Not sure how I went to the gym but this sucks.

Sleep	6
Waking HR	4:30 AM - 55
Body Weight	6:15 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	5:15 AM
Workout Type
Weather
Course	plank 3:30 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 16/16/12 wobble disk 3 min each leg
Results
Time	45 min
Distance
Pace
Equipment
Clothing

Technorati Tags: core

strengthening (legs + hip) | PT | bike commute | treadmill run

It's spring at the UW and that means ducks are falling in love.

Whew, based on my gym numbers I'm getting a little stronger. And I'm realizing that my hips are way out of balance when it comes to strength.

I saw Neal Goldberg at FootWorks PT this morning for another checkup and he worked me pretty good for 30 minutes. Sometimes PT is just learning and sometimes it's a real workout.

No pain during my run again! I am liking this trend for sure. My heart rate monitor continues to entertain, once it settled down I started at 126 and finished around 141.

Today was a banner day so I had a treat when I got home.

Sleep	7.5
Waking HR	4:30 AM - 43
Body Weight	6:15 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	gym – 5:15 AM
Workout Type
Weather
Course	incline leg press 20/20/20 – 230 lb. donkey kick 14/14/14 each leg – 110 lb. leg extensions 14/14/14 – 175 lb. leg curls 14/14/14 – 165 lb. calf raises 14/14/14 – 155 lb. adductors 14/14/16 – 140 lb. abductors 14/14/16 – 100 lb. hip bungee forward 80 each side hip bungee 45 degree 70 each side leg lifts 100 wobble disk 3 min each leg
Results
Time	gym – 60 min PT – 30 min of work
Distance
Pace	treadmill 30 min at 8:15, 1% incline 5 min at 15:00, 0% incline
Equipment	run - Brooks Glycerin 12 ride - Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute,single speed,treadmill run,Neal Goldberg,FootWorks PT

bike commute | treadmill run

Another day of testing my body, this time with an actual run albeit indoors. I got a passing grade again. Yes.

This is the start of comeback #3. This year! And yes, I do want to do it right this time.

Saw this bike at the UW today, I love finding stuff like this.

Sleep	7.5
Waking HR	4:30 AM - 45
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	treadmill 30 min at 8:30, 1% incline 5 min at 15:00, 0% incline
Results
Time
Distance
Pace
Equipment	run - Brooks Glycerin 12 ride - Raleigh Mojave 8.0
Clothing

Technorati Tags: treadmill run,bike commute,single speed

Howe Street stairs

I tested my left hip and it passed, no pain of any kind! And I was sure to pull the plug after 30 minutes as I know my tendency is to overdo it.

Sleep
Waking HR
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
Distance
Pace
Equipment	Brooks Transcend
Clothing

Technorati Tags: Howe Street stairs

core | bike commute

I was beat riding home! A combo of not enough sleep and perhaps weights and riding a single speed bike is blowing up my legs.

Sleep	7.5
Waking HR	4:30 AM - 46
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	core – 5:15 AM
Workout Type
Weather
Course	plank 3:30 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 16/16/16 wobble disk 3 min each leg
Results
Time	core – 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute,single speed

strengthening | bike commute

Another morning at the gym doing leg and hip stuff, this is starting to feel good. Another long commute home, I am loving this route!

Sleep	6
Waking HR	4:30 AM - 47
Body Weight	6:15 AM – 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	gym – 5:15 AM
Workout Type
Weather
Course	incline leg press 14/14/20 – 180 lb. donkey kick 14/14/14 each leg – 110 lb. leg extensions 14/14/14 – 175 lb. leg curls 14/14/14 – 165 lb. calf raises 14/14/14 – 155 lb. adductors 14/14/16 – 140 lb. abductors 14/14/16 – 100 lb. hip bungee forward 50 each side hip bungee 45 degree 50 each side leg lifts 100 wobble disk 3 min each leg
Results
Time	gym – 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: strengthening,bike commute,single speed

core | bike commute | massage

On my way to work I got another massage. Living the dream for sure. This time it was from David Wilson at Evergreen Chiropractic.

On my way home I took a really long route. I love exploring Seattle neighborhoods.

Sleep	6
Waking HR	4:30 AM - 47
Body Weight	6:00 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day	core – 5:15 AM massage – 9:00 AM
Workout Type
Weather
Course	plank 3:30 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 80/20 back extensions 3 x 40 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 14/14/14 wobble disk 3 min each leg
Results
Time	core – 45 min massage – 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: Evergreen Chiropractic

weights | bike commute | massage

Well, I can't run so I did some strengthening this morning. It's been a while so I kept it pretty light.

After work I dropped by Action Sports Massage to see Tucker Roy for a massage. This guy is good!

Sleep
Waking HR
Body Weight	6:15 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	incline leg press 3 x 14 – 180 lb. donkey kick 3 x 12 each leg – 90 lb. leg extensions 3 x 12 – 155 lb. leg curls 3 x 12 – 150 lb. calf raises 3 x 12 – 150 lb. adductors 3 sets increasing weight abductors 3 sets increasing weight hip bungee forward 50 each side hip bungee 45 degree 50 each side wobble disk 3 min each leg
Results
Time	weights – 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: Action Sports Massage,Tucker Roy

core | bike commute | some reflection on wellness

I was able to do all of my core exercises today! Just two weeks after surgery, nice.

I think I have been posting about all my injuries but just in case here is the catch up.

About two weeks prior to getting my hernia (right side) definitively diagnosed I started experiencing discomfort/pain in my LEFT hip. Running hurt but I didn't pay much attention to it as I figured my body was just getting used to the movement again after some time off.

Then I got the hernia diagnosed, had the surgery and took more time off. I figured this would cure my left side. Not.

The very first run after my surgery my left side hurt. I took it super easy but it only got worse.

I saw Neal Goldberg at FootWorks PT this morning and we think it's my left sartorius (the same thing I injured some months ago). The plan this time is to rest and then specifically strengthen that area and then try to come back slowly. Again.

It's pretty depressing if I think about it too much and for the first time I'm starting to wonder if I will be able to accomplish any of my goals for this summer. I sure hope so.

I'm throwing everything I can at this and have started seeing a chiropractor, I'll start back up with massage and I will even try acupuncture. Hopefully all this plus doing the right exercises/rehab and stretching will finally get me up and running. Literally.

Did I mention that being active is essential to my happiness? These last two years have taught me just how true that is.

Sleep	7.5
Waking HR	4:30 AM - 45
Body Weight	6:15 AM – 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	plank 3:30 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 14/14/14 wobble disk 3 min each leg
Results
Time	core – 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute,Neal Goldberg,FootWorks PT

Beacon Hill on a single speed

I sure love these trails. And I gotta say, it feels pretty fantastic to do an activity that does not hurt.

Sleep
Waking HR
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
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: Beacon Hill,single speed

Howe Street stairs

Holy crap. Fucked my body is. Had to pull the plug on this workout because my left hip would not tolerate it. My left side is NOT the side where I had surgery. This shit is getting depressing.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	Brooks Transcend
Clothing

Technorati Tags: Howe Street stairs

core | bike commute | UW lunch run

Judging by the rear wheel, the front wasn't even quick-release.

I connected with Thomas Frizelle (an ultra runner!) and we ran up to Interlaken, through Interlaken to the Arboretum, around Foster Island and then a quick loop through the wetlands behind the shell house just to get the miles up over 6.

Thom is super fun to talk to, bonus. And it sounds like our pace is about the same when I'm healthy so hopefully this is another running partner for the summer.

My heart rate monitor skied at the start - as usual - and then cooperated. I kept it under 140 which is a tad high but it felt good. Oh well. My left hip bothered me just a little.

Sleep
Waking HR
Body Weight	6:15 AM – 179 lb. 1:15 PM – 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	plank 3 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 100 back extensions still too painful hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts still too painful push-ups 20/16/12 wobble disk 3 min each leg
Results
Time
Distance
Pace
Equipment	ride - Raleigh Mojave 8.0 run - Brooks Cascadia 10
Clothing

Technorati Tags: bike commute,UW lunch run,Foster Island,Interlaken

bike commute | treadmill run

My heart rate kept climbing (up to 148) so I throttled it back one click, it helped a little but I still finished around 146. :( Not exactly under 135 like I'm shooting for.

At least my weight is down.

Once again my heart rate monitor freaked out at the beginning of this run, I wish could just snip the first 10 minutes and then track the rest of my workout. After the freakout it was in the mid 120s and climbed from there.

I was bonking on my ride home! In hindsight I had missed lunch.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	treadmill 30 min at 7:53, 1% incline 10 min at 8:00, 1% incline 5 min at 15:00, 0% incline
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: bike commute,treadmill run

core | bike commute

Hit the gym this morning and managed to do a mostly complete core routine for the first time in FIVE WEEKS. My back sure has suffered.

I could not do back extensions or the Roman Chair knee lifts, these still hurt my abdomen too much.

On my way home I saw this. Pictures really are worth 1000 words.

Sleep	6
Waking HR	4:30 AM - 54
Body Weight	6:00 AM – 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	gym - water
Recovery
Injuries
Therapy
Time of Day	gym – 5:15 AM
Workout Type
Weather
Course	plank 2:40 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 60 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side push-ups 12/12/12 wobble disk 3 min each leg
Results
Time	core – 40 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute