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

bike commute

Last night I thought about taking a zero today as I was kind of tired. Instead I just turned off the alarm and slept in. It was just what I needed.

The weather never really cleared up today but it was still dry, just a little windy. So for the first time in ages I wore a long sleeve shirt on my ride home. No biggie.

I saw Frank Colich on the way home, nice of him to say hi.

<iframe src='https://connect.garmin.com/activity/embed/1185601834' title='commute to work' width='465' height='500' frameborder='0'></iframe>
<iframe src='https://connect.garmin.com/activity/embed/1185856397' title='commute home +' width='465' height='500' frameborder='0'></iframe>

Madrona loop (with Justin Angle) | bike commute

OMG, today was my first time running back-to-back days after my kidney surgery and it felt okay. There was one point where I thought my hip was complaining but in retrospect I suspect it was just the power of suggestion... When something has hurt for a whole year you can't help but think you feel it coming back I suspect.

Justin Angle was in town and we got the rare chance to run together - it was a blast! We took a few dirt and stair detours on the usual route for variety and scenery and I was huffing and puffing on all the stair climbs big time. Justin said it looked like I was moving pretty good so there's that. It was great to catch up.

The run felt harder/faster than it was. Perhaps I'm still a bit weak (read: I know I am still a bit weak) as it's just two weeks out from surgery.

After work I had planned to go long on my commute but work stress and perhaps these two runs flushed my vim and vigor down the toilet. I just rode straight home.

Technorati Tags: Justin Angle,bike commute,single speed

Madrona loop | bike commute

Hit the bricks this morning for what is just my third run since surgery and my second outdoor run.

It felt good and so I inadvertently went a bit faster and subsequently found the limit of my current fitness. Whew, I have a ways to go. But running pain-free is pretty freaking awesome. Here's hoping it continues. right?

On my way to work I saw my kidney surgeon for my follow-up visit and confirmed that my tumor was benign and that no additional scans would be needed. All I have left is the usual/protocol Renogram after three months to ensure kidney function continues to be normal.

I am feeling pretty good! Here is what I looked like three days ago when the Steri Strips came off..

Technorati Tags: Renogram,bike commute,single speed

bike commute

My legs were petty tired today, stands to reason I guess.

Technorati Tags: bike commute,single speed

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

Howe Street stairs | bike commute | lunch run | Fleet Feet run

Great day! I was surprised I had this much energy but my lunch run was super mellow and I might still be coasting from all that speed last weekend. At lunch I ran with Steven Kurle who is always great to talk to and great company.

At the stairs I felt slower than usual but I still got in 13 flights in 45 minutes which is what I have been doing when I feel super so go figure.

At Fleet Feet Sports Seattle we started pretty mellow but then I was solid on the hill and picked up the pace just a bit in the last mile. Solid in other words.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs – large Water Bottle w/2 scoops Hammer HEED commute - water
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend commute - Raleigh Mojave 8.0 lunch run - Brooks Glycerin 12 Fleet Feet run - Brooks Glycerin 12
Clothing

Technorati Tags: Howe Street stairs,Fleet Feet Sports,bike commute,single speed

bike commute

Whew, just an easy bike commute today. Felt good to rest the feet.

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	Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute,single speed

bike commute | Lake Union lunch run

Summer. Is. Here.

And I am liking it.

Went for a run around Lake Union and was joined for the lake part by Zephyr McLaughlin. When Zephyr peeled off I tried to twist the grip a little bit and was pleasantly surprised by the results. For the last three miles I went faster each mile AND (that's a big 'and') my body (read: hip) did not suffer because of it.

Yes.

Sleep	4.5
Waking HR	4:30 AM - 43
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	commute - water
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather	upper 70s, sunny, calm
Course
Results
Time
Distance
Pace
Equipment	ride - Raleigh Mojave 8.0 run - Brooks Glycerin 12
Clothing	run - Brooks Infinity 3" Split Short

Technorati Tags: lunch run,Lake Union,bike commute

bike commute | lunch run

Had to run an errand on the way to work today so I got back on the bike. And I felt super so taking yesterday off was the right call.

At lunch I went for a run with Thomas Frizelle and again I felt super! I like this feeling. We explored Capitol Hill, the Howe Street stairs and the Interlaken Park trails. We both remarked how fortunate we are to have this resource just one mile from work!

Sleep	8
Waking HR	5:30 AM - 49
Body Weight	1:30 PM – 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	ride - water
Recovery
Injuries
Therapy
Time of Day	run – 12:30 PM
Workout Type
Weather	upper 70s, sunny, light breeze
Course
Results
Time
Distance
Pace
Equipment	ride - Raleigh Mojave 8.0 run - Brooks Cascadia 10
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short

Technorati Tags: bike commute,Interlaken Trails,Howe Street stairs

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

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

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