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 |
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 |
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 |
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 |
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 |
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 |
| 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 |
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 | |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| 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 |
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.
| Sleep | 6 |
| Waking HR | 4:30 AM - 50 |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Nutrition | cardio - water |
| Recovery | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 5:15 AM |
| Workout Type | active recovery |
| Weather | |
| Course | cardio - elliptical trainer, 11 incline, 11 resistance |
| Results | |
| Time | cardio - 30 min |
| Distance | |
| Pace | |
| Equipment | |
| Clothing |
My legs are STILL wasted from doing stairs Tuesday. I obviously wrecked myself. Here's hoping I can get back to feeling good soon. It feels like I tore some muscle in my left quad mostly, like after a day of really aggressive weight lifting but even more so.
So at the gym this morning I just did some active recovery and that felt excellent. Good call in retrospect.
Then because I didn't ride or run I went to Breathe Hot Yoga for one of their Hot Vinyasa classes. Ryan was the instructor and he's pretty incredible. To me he's the best at talking you through all the poses so even a beginner can follow along. He also always has two or sometimes three options for each pose so even the advanced folks are challenged. Nice.
Didn't sleep so hot last night, it's been a while since that happened.
| Sleep | 5 |
| Waking HR | 4:30 AM - 48 |
| Body Weight | 6:15 AM - 183 lb. |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Nutrition | |
| Recovery | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 5:30 AM yoga - 5:45 PM |
| Workout Type | cardio - active recovery |
| Weather | |
| Course | cardio - elliptical trainer, 12 incline, 12 resistance, RPMs just over 140 |
| Results | |
| Time | cardio - 30 min yoga - 60 min |
| Distance | |
| Pace | |
| Equipment | |
| Clothing |
After feeling like dirt on yesterday's run I resolved to treat myself right so hit the good, old elliptical trainer at the gym for some active recovery. And guess what, just like it's supposed to work, I felt much better when I climbed off than when I started.
Why am I worried about taking it easy? I schedule a VO2 Max test for myself Friday morning. Better be fresh for that.
After work I headed on over to Breathe Hot Yoga for another Hot Pilates class. These rule. I'm learning there are a million exercises you can do that involve exactly zero extraneous equipment and that are incredibly difficult. I got my ass handed to me yet again and I will be back for more.
On the way home I saw this in the I-90 pedestrian tunnel. This Run Washington sticker is showing up in more and more places.
I had a great night's sleep again! Love that. I have been waking up at exactly the right time in my sleep cycle and I'm getting enough of it.
| Sleep | 7 |
| Waking HR | 6:15 AM - 187 lb. |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Nutrition | |
| Recovery | |
| Injuries | |
| Therapy | |
| Time of Day | elliptical - 5:30 AM Hot Pilates - 5:45 PM |
| Workout Type | |
| Weather | |
| Course | |
| Results | |
| Time | elliptical - 30 min Hot Pilates - 60 min |
| Distance | |
| Pace | |
| Equipment | |
| Clothing |
I'm trying to move! And to see if my wrecked body will tolerate it.
Interestingly (fortunately?), it seems that the elliptical trainer was just fine today. It's the day-to-day movements that really suck.
I still can't imagine riding my bike to work or running anywhere.
On the way to work I was thinking that my leg just was not looking so hot so got off the bus at the University of Washington Medical Center Emergency Room. Better safe than sorry.
I had a classic ER experience. Everyone was super nice and I was taken care of but since I was not bleeding or in imminent danger of dying, it took a LONG time before I was released. Here is the low down.
On the upside my cold is going away.
| Sleep | 7 |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 5:30 AM |
| Workout Type | active recovery |
| Weather | |
| Course | elliptical trainer, 13 incline, 13 resistance |
| Results | |
| Time | 30 min |
| Distance | |
| Pace | cadence around 140 to start, mid 150s at the finish heart rate around low 130s at the finish |
| Equipment | |
| Clothing |
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 |
Had a great run but it killed me. What a bummer!
My day did start off with a classic sight that spells spring in Seattle. as I rode past Drumheller Fountain there were a bunch of half grown ducklings on the duck ramp. Awesome.
In the morning I did some light cardio to warm up my legs and then followed it up with a solid 20 minutes of stretching. As expected, it felt much needed.
At the Fleet Feet Sports Seattle Tuesday night run I was hoping to finally go faster. And I did. I was pretty rested and so started slightly quicker than I usually do and soon found myself jogging along with the lead pack. For the first time ever - not that it means anything but it made me feel food - I stayed with the lead pack all the way through the Arboretum and to the bottom of the dirt climb. Then it was see you later as they ran away from me.
At least I was able to run the entire climb but I was obviously a bit winded as my close was not as strong as I would have liked; I just maintained the pace instead of accelerating. Still, solid effort.
As I finished the run I noticed that my right calf was killing me. It felt torn? I could not tell as I have 1) never injured my calf like this before and 2) have never torn a muscle. It just kept getting worse as the evening progressed.
| Sleep | 6 |
| Waking HR | |
| Body Weight | 6:30 AM - 184 lb. |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | gym - water commute - water |
| Injuries | |
| Therapy | |
| Time of Day | gym - 5:30 AM run - 6:00 PM |
| Workout Type | |
| Weather | run - mid 60s, mostly sunny, dry |
| Course | cardio - elliptical trainer, 12 incline, 12 resistance |
| Results | |
| Time | cardio - 15 min stretching - 20 min run - 45:24 |
| Distance | run - 6 miles |
| Pace | run - 7:31 |
| 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 short sleeve EZ T III |
Yesterday kind of blew me up so today was an active recovery day. Plus, I need to stretch!
I climbed on the elliptical trainer just for 15 minutes to warm up my legs and then hit the mats and foam roller.
I did take the long way home, it was just way too nice out. I went slow but it was still awesome.
| Sleep | |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | gym - water commute - water |
| Injuries | |
| Therapy | |
| Time of Day | gym - 5:30 AM |
| Workout Type | active recovery |
| Weather | mid 50s, sunny, dry |
| Course | cardio - elliptical trainer, 12 incline, 12 resistance |
| Results | |
| Time | cardio - 15 min stretching - 15 min |
| Distance | |
| Pace | cardio - 140 rpm |
| Equipment | Raleigh Mojave 8.0, Garmin Edge 500 |
| Clothing |
I needed a break today.
After running four(!) days in a row, two of them long and one of them hard I was pooped. The elliptical trainer was just what the doctor ordered.
| Sleep | 6 |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 5:45 AM walk - 5:30 PM |
| Workout Type | active recovery |
| Weather | |
| Course | cardio - elliptical trainer, 12 incline, 12 resistance |
| Results | |
| Time | cardio - 30 min walk - 19:00 |
| Distance | cardio - 3.6 miles walk - 1 mile |
| Pace | cardio - cadence 140-upper 150s, heart rate peaked around 136 |
| Equipment | |
| Clothing |
Went to the gym this morning for some easy cardio on the Elliptical Trainer and it felt okay. I was a little tight to start but just like an easy workout is supposed to do, I felt better when I finished. Nice.
On the way into work I saw Neal Goldberg at FootWorks PT for another session. He worked on my left knee. He's been trying to manipulate/irritate (but in a good way) the inflamed tissue to promote healing for one month now and I think it's really helping. Then he had me do some core.
After work I just walked home from the bus.
| Sleep | 6 |
| Waking HR | |
| Body Weight | 7:00 AM - 183 lb. |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 5:30 AM core - 8:30 AM |
| Workout Type | active recovery |
| Weather | |
| Course | cardio - elliptical trainer, 13 incline, 13 resistance |
| Results | |
| Time | cardio - 30 min core - 20 min |
| Distance | cardio - 3.7 miles |
| Pace | cardio - cadence 140-low 150s, heart rate low 150s by the end |
| Equipment | walk - Garmin Fenix |
| Clothing |
Bolstered by yesterday's mostly pain-free stair workout I figured why not try another leg activity today. I got on the elliptical trainer at lunch and my knee didn't hurt (yeah!) but I felt so out of shape and had to dial the incline/resistance down just to finish the session. That was kind of demoralizing.
Still, no knee pain!
| Sleep | 6 |
| Waking HR | |
| Body Weight | 12:00 PM - 184 lb. |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 12:15 PM |
| Workout Type | |
| Weather | |
| Course | cardio - elliptical trainer 34 min at 14 incline, 14 resistance 6 min at 13 incline, 13 resistance |
| Results | |
| Time | cardio - 40 min |
| Distance | cardio - 5 miles? I forgot to look at the display when I got off |
| Pace | |
| Equipment | walk - Garmin Fenix |
| Clothing |
Elliptical trainer baby! I know, too exciting. What was exciting is that my knee did okay.
| Sleep | 7 |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | 5:15 AM |
| Workout Type | |
| Weather | |
| Course | elliptical trainer - 13 incline, 13 resistance |
| Results | |
| Time | 30 min |
| Distance | 3.8 miles |
| Pace | cadence - 140-upper 150s |
| Equipment | |
| Clothing |
It snowed last night!
Turns out snow means my usual morning bus does not service my house so I had to walk through the I-90 tunnel to catch the bus I take on the way home. Beautiful!
I tried the elliptical trainer this morning for the first time in a long while and it went okay. No knee discomfort while I was on it but when I climbed off I was just a little sore for a couple of hours. Not sure why walking around and stairs feel fine but this and running feel so not fine?
| Sleep | 7 |
| Waking HR | |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | cardio - 5:30 AM |
| Workout Type | |
| Weather | |
| Course | cardio - elliptical trainer - 13 incline, 13 resistance, cadence from 140 to mid 150s, mad heart rate around 157 |
| Results | |
| Time | AM walk - 30 min |
| Distance | AM walk - 1.3 miles |
| Pace | |
| Equipment | Garmin Fenix |
| Clothing |
