Figured I couldn't just sit around during the two weeks of this vacation so I manufactured a little workout.
Today we explored Yogyakarta - wow!
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| Course | 300 squats |
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| Time | 30 min |
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Boom. And boom again!
This has become my Tuesday ritual and it's freaking awesome! Thank goodness Breathe Hot Yoga is on the way home as I tend to just not do stuff unless it's really damn convenient.
60 minutes of sweating followed by another 60 minutes of sweating. It's so much sweating that I have started bringing two yoga mat towels so I have a fresh one for each class. Otherwise I'm lying down in a lake. I know, lovely image, right? And I don't even sweat that profusely. This shit just works you over.
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| Time of Day | hot yoga - 5:45 PM hot Pilates - 7:00 PM |
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| Time | 60 min each class |
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After a solid weekend of being active I took a break! And it felt great.
Just a quick trip to the gym this morning to work on my hip and then for the first time in a long time I took the bus to work instead of riding my bike. It was really relaxing.
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| Nutrition | gym - water |
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| Time of Day | gym – 5:15 AM |
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| Course | gym – hip and balance stuff |
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| Time | gym – 60 min |
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One week after surgery and I'm running! For sure I feel sore but no pain. Yes!
Saw my surgeon this morning and he gave me the green light to be active again. He also said that three weeks after surgery (which is two more weeks from now), "anything goes". Amazing.
At the gym this morning I just did more random/mellow core stuff as my abdomen is not up for the usual routine by any means.
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| Body Weight | 6:00 AM – 186 lb. |
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| Nutrition | gym - water |
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| Time of Day | gym – 5:15 AM |
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| Time | gym – 30 min |
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| Equipment | run - Brooks Glycerin 12 |
| Clothing | run - Brooks 5" Essential Run Short |
Just some SUPER mellow hip exercises, upper body, legs and balance stuff. Just because I am not able to do nothing.
And then I logged my walk across campus because that is what you do when you can’t do anything else.
| Sleep | 6 |
| Waking HR | 4:30 AM - 45 |
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| Time | gym – 30 min |
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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. | ||||||||||||||||||||||
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| Time of Day | Hot Pilates - 4:30 PM | ||||||||||||||||||||||
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| Time | Hot Pilates - 60 min | ||||||||||||||||||||||
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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. | ||||||||||||||||||||||
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| Nutrition | core - water ride - 1.5 large bottles each w/2 scoops Perpetuem | ||||||||||||||||||||||
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| Time of Day | core - 5:15 AM ride - 10:30 AM Hot Pilates - 4:30 PM | ||||||||||||||||||||||
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| Weather | ride - low to mid 50s, sunny, dry, light breeze | ||||||||||||||||||||||
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| Time | core - 45 min Hot Pilates - 60 min | ||||||||||||||||||||||
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| Equipment | ride - Ti Cycles Hyak | ||||||||||||||||||||||
| Clothing | ride - bib shorts, sleeveless undershirt, short sleeve jersey, arm warmers, vest, cap |
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. | ||||||||||||||||||||||
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| Nutrition | core - water | ||||||||||||||||||||||
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| Time of Day | core - 5:30 AM Hot Pilates - 5:45 PM | ||||||||||||||||||||||
| Workout Type | strengthening | ||||||||||||||||||||||
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| Time | core - 45 min Hot Pilates - 60 min | ||||||||||||||||||||||
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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 |
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| Nutrition | core - water |
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| Time of Day | core - 5:30 AM Hot Pilates - 5:45 PM |
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| Time | core - 45 min Hot Pilates - 60 min |
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Wow.
Let me just say that all those stairs I did yesterday are still in my legs. Big time. It's amazing actually, I feel like yesterday was a heavy leg day and I went nuts.
I've been noticing that my heart rate spikes something awful when I start any aerobic activity, today was extreme even for me. Especially in light of the fact that my only goal today was to go EASY. Sheesh.
After work I dropped by Breathe Hot Yoga for a Hot Pilates class. These are fantastic! Yet again I had a different instructor who showed us a different routine. This one was quite aerobic in that we hardly stopped at all, the whole class was go, go, GO.
I felt like I was dying a slow death the entire run, luckily my only goal was to go easy because that is all I could do.
On the upside this route is at least 50% dirt! That's kind of fun. And after that crazy initial spike in heart rate, I did keep it under 140.
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| Body Weight | 6:15 AM - 183 lb. | ||||||||||||||||||||||
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| Nutrition | core - water | ||||||||||||||||||||||
| Recovery | post run - Hammer Recovery Bar | ||||||||||||||||||||||
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| Time of Day | core - 5:30 AM run - 12:30 PM Hot Pilates - 5:45 PM | ||||||||||||||||||||||
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| Time | core - 45 min Hot Pilates - 60 min | ||||||||||||||||||||||
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| Equipment | run - Brooks Glycerin 12 | ||||||||||||||||||||||
| Clothing | run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt |
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. |
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| Time of Day | elliptical - 5:30 AM Hot Pilates - 5:45 PM |
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| Time | elliptical - 30 min Hot Pilates - 60 min |
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Boy, what happens when you take one month off from Hot Pilates at Breathe Hot Yoga? You suffer. Got my butt kicked good and proper.
On the other hand, I had a new (to me) instructor and the routine was different, that was cool.
| Sleep | 7 |
| Waking HR | 4:30 AM - 50 |
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| Time of Day | Pilates - 5:45 PM |
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| Time | Pilates - 60 min |
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Everything went well except I really did not have the motivation on the treadmill. And seeing as how I need to have fun, when it stopped being fun I quit. :)
At Breathe Hot Yoga during the Hot Pilates class I felt a bit wobbly and tired. I guess stairs yesterday and weights today will do that.
| Sleep | 6 | ||||||||||||
| Waking HR | 4:30 AM - 50 | ||||||||||||
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| Workout Food | weights - water | ||||||||||||
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| Time of Day | weights - 5:30 AM run - 12:30 PM Hot Pilates - 5:45 PM | ||||||||||||
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| Time | weights - 35 min | ||||||||||||
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| Equipment | run - Brooks Glycerin 12, Garmin Fenix 2 | ||||||||||||
| Clothing | run - Brooks 5" Essential Run Short, Brooks Podium SS shirt |
Too tired to get to the gym this AM but I did manage to sneak out for a quick trainer session at lunch. It felt pretty good and for a change, I didn't race a former ghost/PR of myself. It felt great to ride at a moderate tempo for a change.
After work it was off to Breathe Hot Yoga for anther Hot Pilates class. THIS IS A GREAT CLASS! You can challenge yourself as much or as little as you want and it is kicking my butt. In a good way. As a bonus, the instructor incorporate ALL of the suggestions I gave her Wednesday. How cool is that? And she said they all made sense. :)
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| Time of Day | trainer - 12:15 PM Hot Pilates - 4:30 PM |
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| Weather | |
| Course | trainer - Sunday Afternoon |
| Results | |
| Time | trainer - 21:55 Hot Pilates - 60 min |
| Distance | trainer - 7 miles |
| Pace | |
| Equipment | trainer - Expresso exercise bike |
| Clothing |
Day one of leg weights! I did this for a few months last fall and winter and am convinced it helps in the general wellness category. Cross training (read: doing a variety of 'stuff') has got to be the best thing to build all around strength and health. Only specialize if you want to excel in some particular activity.
On the bus to work this little kid had on some classic sneakers. Very cool.
| Sleep | 7 | ||||||||||||
| Waking HR | 4:30 AM - 44 | ||||||||||||
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| Workout Food | gym - water | ||||||||||||
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| Time of Day | 5:30 AM | ||||||||||||
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| Time | gym - 35 min | ||||||||||||
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Hot Pilates at Breathe Hot Yoga after work baby. I swear, if not for training partners or group exercise classes I would not do nearly as much.
After class today I made a couple of suggestions to the instructor about how to change up the routine, they seemed to make sense to me, we'll see how that goes. :)
| Sleep | 6 |
| Waking HR | 4:30 AM - 48 |
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| Time of Day | 5:45 PM |
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| Time | 60 min |
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Core work baby! I need it! And this Hot Pilates class at Breathe Hot Yoga has it.
The instructor switched up the routine again, very nice.
| Sleep | 7.5 |
| Waking HR | 4:30 AM - 42 |
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| Time of Day | Pilates - 5:45 PM |
| Workout Type | strengthening |
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| Time | Pilates - 60 min |
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Excellent day at the 'office' today. On the way to said office I saw this marvel of modern machinery.
What you can't tell so well from this angle is that it also had steel cranks... and you get the picture now I suspect. I wonder why some manufacturer opted for twist shifters 1) on a road bike and 2) they must have thought it made this thing look high-tech?
Today I opted for two shorter trainer rides instead of one longer one. Variety is the spice and all that.
My streak of beating my previous PRs stayed aloe but just barely... The first effort was not so bad, I must have ridden this when I was rehabbing my knee. The second effort was HARD. I was neck-and-neck with my ghost until the very last riser when I went all in and got a small gap which I Held to the finish and 'won' by about five seconds. Whew. I better make a mental note to leave this course alone for a bit unless I'm feeling very motivated. :)
After work I headed up to Breathe Hot Yoga for another Hot Pilates class. I am finally getting the hang pacing myself for this stuff. No longer do I try to do everything the hardest way and then collapse half way through each set. :) Some people learn slower than others.
I did not sleep long at all but when I woke up it was at just the right time in my sleep cycle. Sometimes you've got to be thankful for the small favors.
| Sleep | 5.5 |
| Waking HR | 3:30 AM - 43 |
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| Injuries | |
| Therapy | |
| Time of Day | trainer - 12:30, 12:50 PM Pilates - 5:45 PM |
| Workout Type | |
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| Course | |
| Results | |
| Time | Pilates - 60 min |
| Distance | |
| Pace | |
| Equipment | trainer - Expresso exercise bike |
| Clothing |
I'm still scared to go for a flat run! :( Son instead I headed back to the Howe Street stairs. Thanks goodness these don't bother me.
Going in I hoped I could do one hour but I bailed after 40 minutes. Unlike Tuesday, today I felt pretty un-fresh. All the crappy (for your body - not crappy tasting) food and drink from last night didn't help either.
After work I subjected myself to another session of Hot Pilates at Breathe Hot Yoga. The first two times I took this class the routine was the same but today the instructor mixed it up. Nice. The instructor keeps saying, "Squeeze your glutes!" so today I did. My butt was practically cramping at the end of class...
| Sleep | 7.5 |
| Waking HR | 4:30 AM - 47 |
| Body Weight | |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | stairs - large bottle w/2 scoops HEED |
| Injuries | |
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| Time of Day | Pilates - 4:30 PM |
| Workout Type | |
| Weather | |
| Course | |
| Results | |
| Time | Pilates - 60 min |
| Distance | |
| Pace | |
| Equipment | stairs - Brooks Glycerin 11, Garmin Fenix 2 |
| Clothing | stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt, Brooks Vapor Dry Glove II |
On the bus to work today there was this (10 year old?) kid sorting his Magic cards and putting them all into sleeves he had just purchased. He was the cutest kid! He kept chatting up this couple of women across the isle and suddenly I noticed he was wearing some Brooks Cascadia 9 shoes. Probably because they matched his pants. Super cool.
I was pretty sleepy tired this morning so no gym.
At lunch I went to the IMA for a little indoor cycling session.
Oh man, this is getting tough! Once again I raced my ghost from a previous PR. We were never more than three seconds apart and with less than one mile to go we were even. I 'sprinted' and beat myself by maybe five seconds.
As my PRs drop, this trend can't continue. :) Plus, I'm sure I will lose motivation for all these indoor TTs pretty quick. It seems every time I have hopped on this bike I have been pretty rested...
After work I headed to Breathe Hot Yoga for another Hot Pilates class. Two words: ass kicker. This was just as hard as I remembered it from last week. The class really has very little to do with yoga and instead is a high intensity workout! Awesome stuff. I need to do more of this.
| Sleep | 8 |
| Waking HR | 4:30 AM - 46 |
| Body Weight | 12:30 PM - 188 lb. |
| Body Fat | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Workout Food | |
| Injuries | |
| Therapy | |
| Time of Day | ride - 12:30 pm Pilates - 5:45 pm |
| Workout Type | |
| Weather | |
| Course | |
| Results | |
| Time | Pilates - 60 min |
| Distance | |
| Pace | |
| Equipment | ride - Expresso exercise bike |
| Clothing |
