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

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

Technorati Tags: single speed,Jenny Dailey,The Balanced Athlete

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.

My right hip was not feeling stellar most of the day and in the beginning the pace seemed kinda high even though I knew it was not.

After my initial spike in heart rate I kept it under 135 all day long.

When I finished I got a massage from Jenny Dailey which was fantastic! I have never had a massage right after a run and believe you me, that is the ticket.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - apple sauce, 2 scoops Hammer Whey Protein, banana, Udo's Oil, water
Lunch
Dinner
Nutrition	2 large Water Bottles each w/2 scoops Hammer HEED, 2 shots Hammer Gel
Recovery	large Water Bottle w/3 scoops Recoverite
Injuries
Therapy
Time of Day	run - 7:00 AM massage - 12:00 PM
Workout Type	endurance
Weather	upper 40s to 50, sunny, dry, calm
Course
Results
Time	massage - 60 min
Distance
Pace
Equipment	Brooks Cascadia 9, 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, lightweight buff, Brooks Pulse Lite Glove II

Technorati Tags: Tiger Mountain,Ben Luedke,trail running

core | massage

Went to the gym this morning but did not have it in me. Sometimes the stresses of life get in the way and it just saps your motivation. That and it's been ages since I did any core work. Double whammy.

After work I saw Tucker Roy at Action Sports Massage. That helped a lot. Walking to the bus stop after my massage I saw this sign. Loved it!

Sleep	6
Waking HR	4:30 AM - 47
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day	core - 5:30 AM massage - 5:30 PM
Workout Type
Weather
Course	core - misc. stuff meaning not much quality
Results
Time	core - 30 min massage - 60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Action Sports Massage

bike commute

The old legs are feeling better! Nice.

After work I got a much needed (understatement!) massage from Tucker Roy at Action Sports Massage.

Tucker kindly reminded me that it was okay to start stretching and using the foam roller again RIGHT AWAY IN FACT SO THAT MY RIGHT QUADRICEPS DOES NOT HEAL SHORT AFTER MY HORRIFIC FALL AT THE CRYSTAL MT SKY MARATHON. I guess I should get on that. On the upside, it was great to learn that my right leg can finally tolerate deep tissue work again. It's still bruised from my fall at the race but now pressure is just uncomfortable and not a sharp pain.

Riding through downtown was cool. It was dry but windy and there was a Seattle Sounders game going on so the streets were filled with blue, green and scarves. The wind was strong enough to move me around since I'm riding these way deep, poser/hipster rims.

And leaves are on the ground everywhere! The rains must not be far off.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	massage - 5:30 PM
Workout Type
Weather
Course
Results
Time	massage - 60 min
Distance
Pace
Equipment	Kona Paddy Wagon, Garmin Edge 500
Clothing

Technorati Tags: Tucker Roy,Action Sports Massage

bike commute | massage

Nice. My first bike commute in over two weeks! I was worried my leg would hurt and it did not.

On my way home I stopped off at Action Sports Massage to see Tucker Roy for some much needed work. Again, I thought my right leg would not tolerate this and it did just fine.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time	massage - 60 min
Distance
Pace
Equipment	Kona Paddy Wagon, Garmin Edge 500
Clothing

Technorati Tags: Tucker Roy,Action Sports Massage

bike commute | massage

In an attempt to be proactive about my damn calf I got a massage from Tucker Roy with Action Sports Massage today. This not running stuff is crap and I don't like it.

I also called Neal Goldberg at FootWorks PT to try and get a second set of 'eyes' on my injury.

Luckily cycling is okay, I can still feel my calf when I ride but it's WAY better than when I walk or run.

By the way, the massage helped. I'm hoping this means the muscle is not torn.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	massage - 5:00 PM
Workout Type
Weather	low 70s, sunny, dry
Course
Results
Time	massage - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Tucker Roy,Action Sports Massage

bike commute | massage

After a wicked cool and wicked hard run yesterday a slow ride to and from work today was just what the doctor ordered.

After work I stopped off at Action Sports Massage to see Tucker Roy. I think it was the most difficult session I have ever had... but man did I feel better after.

Did I mention that my quads are sore? Oh man are they ever.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	massage - 5:00 PM
Workout Type
Weather	80, sunny, dry, calm
Course
Results
Time	massage - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Tucker Roy,Action Sports Massage

massage

As usual, it has been WAY too long since I have received a massage. I think I view it as a luxury when really for any endurance athlete it should be a relatively regular part of your regime.

I see Tucker Roy at Action Sports Massage and he's incredible.

Just don't make the mistake of equating 'incredible' with 'comfortable' as it is not the case! For this stuff to do any good you need to get down in there and loosen things up. And if you are not already doing this yourself with stretching, foam roller, etc. you will know it.

Still, totally worth it and I'm back to my once/week schedule now hopefully.

Technorati Tags: Tucker Roy,Action Sports Massage

treadmill run | bike commute | massage

Figured I would give it a whirl again, running that is. The verdict? My IT band still is not healed up. I felt 100% for 20 minutes and then my left knee started to make itself known. This is getting OLD.

At least the effort felt really easy.

On the way home I stopped off at Rain Fitness for a massage with Tucker Roy. Damn this guy is good. To be a bit more specific, he understands athletes (because he is one and has worked with many at a high level), he's strong and he really has a bunch of skills/techniques that he can bring to bear. Good stuff.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	massage
Time of Day	run - 5:30 AM massage - 4:30 PM
Workout Type
Weather
Course	treadmill - 1% incline
Results
Time	run - 30 min
Distance	run - 3.7 miles
Pace	run - basically 8:00/mile, I sped it up just a bit at the end
Equipment	run - Brooks Launch, Garmin Fenix
Clothing	run - Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

Technorati Tags: Action Sports Massage,Tucker Roy

cardio | stretching | bike commute | massage

Just some light cardio to warm up the legs this morning (and for some active recovery I suppose) and then 25 full minutes of dedicated stretching and foam roller. Man was that needed after yesterday...

After work I saw Tucker Roy and damn is he good. This kind of massage (IT band, lateral quad) is NOT comfortable but it sure feels good after.

Sleep	6
Waking HR
Body Weight	6:00 AM - 177 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	cardio - 5:15 AM stretching - 5:30 AM massage - 4:30 PM
Workout Type	active recovery
Weather	mid 70s, sunny, dry, calm
Course	cardio - elliptical trainer, 12 incline, 12 resistance
Results
Time	cardio - 15 min
Distance	cardio - 1.7 miles
Pace	cardio - 140 rpm
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Tucker Roy,Action Sports Massage

Colman Park run | massage | Seward Park ride

Nice.

Today was my first run since I messed up my IT band. It did NOT feel good it felt GREAT to be out doing something. I was breathing hard (stand to reason after three weeks totally off) and my quads were all tingly like when used to start running after a summer of only riding my bike. In other words my body was not used to this.

But it got better as I went! My IT band is not healed up yet but every time it twinged and I wondered if I would have to stop it got better and I was able to continue. Whew.

Then I hopped on my bike and rode to get a massage from Jenny Dailey which was super. More IT band and quad work. Turns out not only is my IT band tight and adhering to everything, so is my lateral quad muscle.

On the way home I decided why not go to Seward Park... It was warm and muggy out and on the way I got caught in a massive thunder shower but I never felt cold and it was pretty fun to tell you the truth. It was also Bicycle Sunday so on the way home I slalomed in and out of the yellow line on Lake WA Blvd all the way home with nary a car in sight. Nary a bicycle too I might add, I guess the wet scares people away.

Good times.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	4:00 PM - massage
Time of Day	run - 12:00 PM ride - 3:30 PM
Workout Type
Weather	upper 60s, muggy, thunder showers
Course
Results
Time	massage - 60 min
Distance
Pace
Equipment	run - Brooks Launch, Garmin Fenix ride - Raleigh Mojave 8.0, Garmin Edge 500
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, active T

core | stretching | massage

Oh man, if the core Olympics were coming up I would be peaking.

I set what I think is a new PR in the plank and the rest of the workout felt really good as well. If I had been incredibly motivated I could even have gone beyond 6 min today but there wasn't anyone with a gut, in tight gym shorts and a whistle around their neck yelling at me to "push it" so I just stopped.

After work I got a massage from Tucker Roy and OMG was it painful/good for me. I was on the table and Tucker said, "I'm going to work on your IT band and you tell me when to stop..." I lasted about 30 minutes and then had to cry uncle. After he switched to my right leg and shoulders (which I had been tensing the entire time in a vein attempt to combat the discomfort). That was incredibly good for me but incredibly hard to relax through.

Sleep	6
Waking HR
Body Weight	6:00 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	massage - 4:15 PM
Time of Day	core - 5:15 AM
Workout Type
Weather
Course	plank 6 min, 2 min each side w/3 x 20 sec leg lift each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side clam knee lifts 60 each side side leg lifts 50 each side push-ups 20/16/12 wobble disk 2 min each leg stretching/foam roller
Results
Time	core - 45 min stretching/foam roller - 10 min massage - 60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Tucker Roy,Action Sports Massage

massage

Oh my.

It's two days after the Cascade Crest 100 and I am 1) incredibly swollen in my feet and ankles, 2) incredibly sore in my quads, 3) incredibly lucky that my left knee isn't worse off (IT band issues?), and I can barely perform basic functions like standing up or sitting down.

Shelley freaking dropped me off at work AND picked me up today because I thought I would not be able to walk to and from the bus stop.

I saw Tucker Roy for massage today who looked at my feet and said, "Dude, you're messed up..."

The massage felt great. I will need more.

Technorati Tags: Tucker Roy

core | stretching | bike commute | massage

The real taper begins now.

Just some core work and stretching in the AM, riding my bike to and from work and a massage after work. Nice.

At the gym this morning I opted to forgo the on-the-ball leg lifts that I usually do as they seem to sometimes - ironically - hurt my back. As a result, the entire rest of the workout was significantly easier and I felt great.

I got my massage from Tucker Roy who is workout of Rain Fitness these days, this guy is GOOD. And he covered a ton of ground for which I am very appreciative.

My only regret is I was a bundle of nerves last night both from a stressful deadline at work and Cascade Crest on Saturday so slept like garbage. Luckily I have two days to correct that.

Sleep	5
Waking HR
Body Weight	6:00 AM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM stretching - 6:00 AM massage - 5:00 PM
Workout Type	core - strengthening commute - active recovery
Weather	80, sunny, dry, light breeze
Course	ball leg lifts I skipped this today plank 3 min, 2 min each side w/3 x 20 sec leg lifts each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side push-ups 20/17/14 wobble disk 2 min each leg
Results
Time	core - 30 min stretching - 15 min massage - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing