bike commute

Took the long way home today, the weather has been outstanding! I had hoped to take the extra long way home but ran out of steam. Oh well.

I like the sun.

Technorati Tags: bike commute,single speed

core | bike commute

I finally felt up for commuting on my bike. I'm a bit tired but it was not too bad.

Hit the gym for my second core workout, it's good to be back at this. I can tell my back needs it.

Technorati Tags: bike commute,single speed

core | walk

Today was my first core workout since my surgery! Sure I was weak but no pain. Bonus.

I was pretty wiped out and my legs were SORE (all that descending yesterday...) so I just took the bus to work.

core | bike commute | lunch run

I almost took another day off today. Motivation is gone.

Luckily Jon Robinson gave me a shout and asked me to go running so I went.

I felt like crap! Right from the start I felt like I was breathing through the world's smallest straw, so much so that I was wheezing while my heart rate was just 125 bpm. We slowed down a bit and I recovered some but every time our pace would get close to 8:00 I was in a world of hurt. Shoot. I was laughing, Jon was just going for a shakeout run prior to racing the White River 50 Mile and I couldn't keep up. Sigh.

My ride home was very slow.

Sleep	6.5
Waking HR	4:30 AM - 43
Body Weight	2:30 PM – 186 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water commute - water
Recovery
Injuries
Therapy
Time of Day	core– 5:45 AM
Workout Type
Weather
Course
Results
Time	core – 30 min
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0 run - Brooks Glycerin 12
Clothing

Technorati Tags: bike commute,single speed,lunch run

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

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

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

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

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

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!

As an experiment I wore my heart rate strap during Hot Pilates today. This activity always feels absolutely killer but guess what, my heart rate does not get that high after all. Doing laps on the Howe Street stairs gets it much higher. I suppose my muscles are much closer to being full fatigued doing Pilates than they are on the stairs? Or the walk down the stairs is enough recovery to get it back up again? Interesting.

Sleep	7
Waking HR	4:30 AM - 44
Body Weight	6:00 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day	Hot Pilates - 4:30 PM
Workout Type
Weather
Course	plank 3 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 20/20/12 wobble disk 3 min each leg
Results
Time	Hot Pilates - 60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Breathe Hot Yoga,Hot Pilates,FootWorks PT,Neal Goldberg

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.

Sleep	7
Waking HR	4:30 AM - 48
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:15 AM
Workout Type
Weather
Course	plank 3 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 20/20/12 wobble disk 3 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment
Clothing

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.

Sleep	7
Waking HR	4:30 AM - 55
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:15 AM
Workout Type
Weather	run - low 50s, calm
Course	plank 3 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 20/20/14 wobble disk 3 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	run - Brooks Glycerin 12
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Flying Lion Brewing,FLB5,Flying Lion 5

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.

It has been some time since I have ridden my road bike, it seems I went through a phase of opting for any single speed that lasted a long time. After the ride today I realized the battery in my PowerTap has died. One less stat.

Sleep	7
Waking HR	4:30 AM - 42
Body Weight	6:00 AM - 185 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water ride - 1.5 large bottles each w/2 scoops Perpetuem
Recovery
Injuries
Therapy
Time of Day	core - 5:15 AM ride - 10:30 AM Hot Pilates - 4:30 PM
Workout Type
Weather	ride - low to mid 50s, sunny, dry, light breeze
Course	plank 3 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 20/16/11 wobble disk 3 min each leg
Results
Time	core - 45 min Hot Pilates - 60 min
Distance
Pace
Equipment	ride - Ti Cycles Hyak
Clothing	ride - bib shorts, sleeveless undershirt, short sleeve jersey, arm warmers, vest, cap

Technorati Tags: Breathe Hot Yoga,Hot Pilates

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.

Sleep	6
Waking HR	4:30 AM - 45
Body Weight	6:00 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water lunch run - large bottle w/2 scoops Hammer HEED evening runs - large bottle w/2 scoops Perpetuem
Recovery	post lunch run - Hammer Recovery Bar
Injuries
Therapy
Time of Day	core - 5:15 AM lunch run - 1:30 PM evening run - 5:30 PM
Workout Type
Weather	60 degrees, sunny, dry, calm
Course	plank 3 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 leg fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/14/12 wobble disk 3 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	runs - Brooks Glycerin 12, Ultimate Direction SJ Ultra Vest 2.0
Clothing	runs - The Balanced Athlete Fitsok CF2, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Extreme Short Sleeve Baselayer, Brooks Podium SS shirt

Technorati Tags: Flying Lion Brewing,Flying Lion 5,FLB5

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.

Sleep	6
Waking HR	4:30 AM - 50
Body Weight	6:15 AM - 185 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:30 AM Hot Pilates - 5:45 PM
Workout Type	strengthening
Weather
Course	plank 3 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 leg fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/12/10 wobble disk 3 min each leg
Results
Time	core - 45 min Hot Pilates - 60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Breathe Hot Yoga,Hot Pilates

core

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.

Sleep	7
Waking HR	4:30 AM - 48
Body Weight	6:15 AM - 187 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course
Results
Time	30 min
Distance
Pace
Equipment
Clothing

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. :)

Sleep	7
Waking HR	4:30 AM - 47
Body Weight	6:00 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:15 AM
Workout Type
Weather
Course	plank 3 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 leg fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/16/12 wobble disk 3 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment
Clothing

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.

Sleep	5
Waking HR	2:30 AM - 44
Body Weight	6:15 AM - 185
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:30 AM Hot Pilates - 5:45 PM
Workout Type
Weather
Course
Results
Time	core - 45 min Hot Pilates - 60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Breathe Hot Yoga,Hot Pilates