treadmill run | sauna | walk

Darn it! Something is not right with my right hip now. Just when my left side is starting to feel pretty darn good and I have ramped up my mileage... I tried a treadmill run in the AM to test my body and it did not cooperate. I went to the IMA to try another treadmill run and my hip did not feel good at all so subbed some heat for the workout. Plus the walk home felt very tentative so I didn't even bother going to the Seattle Running Club track workout.

Saw this bike locked up outside my building at work today.

I find it amazing and cool that someone would ride this kind of thing as a regular commuter.

• steel rims
• crappy brakes
• steel cranks
• steel handlebar & stem

Yet they lovingly covered the saddle with a waterproof cover. Awesome.

Sleep	7
Waking HR	4:30 AM - 46
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	run - water
Recovery
Injuries
Therapy
Time of Day	run - 5:30 AM
Workout Type
Weather
Course	run - treadmill, 1% incline 2 min to get up to speed 38 min at 8:00 5 min at 15:00 (0% incline)
Results
Time	run - 40 min + 5 min cool down sauna - 30 min
Distance
Pace
Equipment	run - Brooks Glycerin 12
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

Howe Street stairs | sauna | walk

Super morning on the stairs today! The weather really cooperated. It was absolutely dumping rain when I woke up and then it stopped for the duration of the workout. Nice. It took me a few flights to get warmed up but then I felt pretty good.

After work I had intended to go for a run but because of a long dentist appointment [Martin's first root canal!] I went for another sauna instead. I lasted a long time and it felt awesome.

After all this I met a friend and we went to see Ueli Steck speak. The guy has some natural comedic talent for sure. And who can forget stuff like this? Breathless.

Sleep	7
Waking HR	4:30 AM - 50
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	stairs - 5:40 AM sauna - 5:30 PM
Workout Type
Weather	stairs - low 50s, wet ground, dry skies, calm
Course	stairs - Howe Street
Results
Time	sauna - 30 min
Distance
Pace
Equipment	stairs - Brooks Glycerin 11, Garmin Fenix 2
Clothing	stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs,Ueli Steck

sauna | walk

This is what you would call a rest day. After a solid weekend of activities I needed it.

Went to the sauna at the IMA during lunch and boy did that feel nice. On the way back to the office I saw this.

Although I could tell someone had blown the leaves into a pile it was fun to imagine they had all fallen that way.

Sleep	7.5
Waking HR	4:30 AM - 44
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	sauna - 12:15 PM
Workout Type
Weather
Course
Results
Time	sauna - 25 min
Distance
Pace
Equipment	walk - Brooks Transcend, Garmin Fenix 2
Clothing

Technorati Tags: sauna,rest day

sauna | Fleet Feet run | walk home

Guess what, when I don't do stairs in the morning, I can run faster in the evening. I know, crazy.

I thought I was going much faster than I really was today on the Fleet Feet Sports Seattle Tuesday night run because the leaders were always in sight. the truth was the lead group was dawdling. Oh well, it felt pretty motivational while it lasted.

No gym this morning and at lunch I hit he sauna at the IMA just to chill (figuratively obviously). It felt so good I lasted 30 minutes!

After the run I walked to the bus (one mile), rode the bus (one mile) and then walked home from the bus (one more mile) and had the epiphany that this makes no sense... I should ride or run instead. I think I didn't ride today because the weather forecast was sketchy. Sigh.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	sauna - 1:00 PM run - 6:00 PM
Workout Type
Weather
Course
Results
Time	sauna - 30 min
Distance
Pace
Equipment	run - Brooks Glycerin 11, Garmin Fenix
Clothing	run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

Technorati Tags: Fleet Feet Sports Seattle,Tuesday night run

weights | Expresso exercise bike | stretching | sauna

I was (naively?) hoping to get in more than just one short session on the trainer today but after the first one my knee was not happy so I called it quits. Oh well.

I did lift some weights at the gym so it's not surprising that two days of weights plus one day of stairs is all I can handle. Since I had time I did some dedicated stretching and then hit the sauna.

Sleep	7
Waking HR
Body Weight	6:15 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:30 AM trainer - 12:00 PM
Workout Type
Weather
Course	barbell lunges 3 x 15 each leg - 75 lb. incline press 3 x 15 - 180 lb. donkey kick 3 x 15 each leg - 90 lb. leg extensions 3 x 15 - 155 lb. leg curls 3 x 15 - 150 lb. calf raises 3 x 12 each leg wobble disk 2 min each leg
Results
Time	weights - 45 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso Exercise Bike,Broken Spoke

core | Expresso exercise bike | sauna | walk home from bus stop

Well, my left IT band is officially injured/irritated. CRAP.

I tried to dismiss it yesterday but no dice. It flared up good and proper while on the stairs so I got on the horn with FootWorks PT and got my 'prescription' for a rapid recovery; Ibuprofen, foam roller and ice. Here's hoping that works.

Until then, I'm back on the bike. Kinda feels like after I hurt my ankle. :(

Core was wicked haad [Said in my best Boston accent.] today. In part no doubt because of the debauchery I indulged in last night at a friend's 50th birthday party and then the resulting lack of sleep. Oh yeah, and I haven't done any core work in at least 1.5 weeks.

Sleep	6
Waking HR
Body Weight	6:15 AM - 183 lb. 12:30 PM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM trainer - 12:30 PM sauna - 1:15 PM walk - 5:15 PM
Workout Type	trainer - slightly harder than endurance pace, I was going pretty good
Weather	upper 70s, sunny, rain in the AM, dry afternoon, humid
Course	ball leg lifts I skipped this today. plank 3 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 push-ups 10/10 God was I not motivated for these... trainer - Outlaw Rock
Results
Time	trainer - 30:43 sauna - 10 min walk - 27:57
Distance	trainer - 10 miles walk - 1.7 miles
Pace
Equipment	trainer - Expresso exercise bike walk - Vans
Clothing

Technorati Tags: Expresso exercise bicycle,Expresso Fitness,Outlaw Rock

Cougar Mt trail run | bike commute | stretching | sauna

Yes! Martin goes running three days in a row with no ankle pain! And likes it! I am taking a moment to declare myself no longer 'injured'. I am now officially just 'weakened' and with some more rehab and training I'll be back.

Got in a quick Cougar 10 this morning with Bill Huggins and although I could not keep up during the second half of the run I did post a reasonable time (for me) AND I HAD A GOOD TIME. Bonus points for that. And the no ankle pain bit too.
Bill and I started very slowly which I for one was appreciating. We chatted and jogged.

At the second road it was piss break time and I could tell by the hill prior to he road that Bill was warming up and that I was falling back. At some point during the next mile he started to ease away from me. It was kind of funny actually, he was telling this long, involved story and slowly he just got out of sound and then eventually out of sight. But I'm not sure he ever stopped talking. :)

Once I was alone I slowed down for a bit and then found my own rhythm. And I enjoyed the perfect trail conditions and the scenery.

At the bridge/finish Bill (who finished in 1:22) was waiting for me and pointed out that the bridge railing was COVERED in tent caterpillars...! The wood was positively crawling. Very cool and slightly disturbing to be honest.

After the run I was NOT sore or beat down, the only limiter was fitness. I am excited about that.
At lunch I got down to the IMA for some more stretching and the sauna. Good stuff and I was marginally looser than on Tuesday.

Sleep	6
Waking HR
Body Weight	12:00 PM - 180 lb.
Body Fat
Breakfast	5:00 AM - apple sauce, 2 scoops Perpetuem, tea 5:35 AM - PowerBar Energy Gel
Lunch
Dinner
Workout Food	run - bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	run - 5:45 AM stretching - 1:00 PM sauna - 1:30 PM
Workout Type	endurance
Weather	run - upper 50s, dry, clear, calm
Course
Results
Time	run - 1:25:54
Distance	run - 10(?) miles
Pace	run - 9:45 (per my Garmin), 8:35 if it was 10 miles
Equipment	run - Brooks Cascadia 8, Garmin Fenix, UltrAspire Isomeric Magnon Handheld commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing	run - Brooks 5" Essential Run Short, Patagonia Capilene 1 Silkweight Stretch T-Shirt

Technorati Tags: Cougar Mountain,Cougar 10