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

stretching | walk

Eek... my left hip is not happy so I'm taking another day off.

This morning I went to the gym and just stretched and tried to soften my legs with the foam roller. Ouch. Obviously I need this.

Walking around for work I saw this sandwich board. Classic college town sign. And most likely a classic English-is-not-my-first-language-or-I-never-went-to-college sign too.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stretching - 5:30 AM
Workout Type
Weather
Course
Results
Time	stretching - 25 min
Distance
Pace
Equipment
Clothing

cardio | stretching | bike commute | Fleet Feet run

Had a great run but it killed me. What a bummer!

My day did start off with a classic sight that spells spring in Seattle. as I rode past Drumheller Fountain there were a bunch of half grown ducklings on the duck ramp. Awesome.

In the morning I did some light cardio to warm up my legs and then followed it up with a solid 20 minutes of stretching. As expected, it felt much needed.

At the Fleet Feet Sports Seattle Tuesday night run I was hoping to finally go faster. And I did. I was pretty rested and so started slightly quicker than I usually do and soon found myself jogging along with the lead pack. For the first time ever - not that it means anything but it made me feel food - I stayed with the lead pack all the way through the Arboretum and to the bottom of the dirt climb. Then it was see you later as they ran away from me.

At least I was able to run the entire climb but I was obviously a bit winded as my close was not as strong as I would have liked; I just maintained the pace instead of accelerating. Still, solid effort.

As I finished the run I noticed that my right calf was killing me. It felt torn? I could not tell as I have 1) never injured my calf like this before and 2) have never torn a muscle. It just kept getting worse as the evening progressed.

Sleep	6
Waking HR
Body Weight	6:30 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	gym - 5:30 AM run - 6:00 PM
Workout Type
Weather	run - mid 60s, mostly sunny, dry
Course	cardio - elliptical trainer, 12 incline, 12 resistance
Results
Time	cardio - 15 min stretching - 20 min run - 45:24
Distance	run - 6 miles
Pace	run - 7:31
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Transcend, Garmin Fenix
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

Technorati Tags: Fleet Feet Sports Seattle,Tuesday night run

cardio | stretching | bike commute

Yesterday kind of blew me up so today was an active recovery day. Plus, I need to stretch!

I climbed on the elliptical trainer just for 15 minutes to warm up my legs and then hit the mats and foam roller.

I did take the long way home, it was just way too nice out. I went slow but it was still awesome.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	gym - 5:30 AM
Workout Type	active recovery
Weather	mid 50s, sunny, dry
Course	cardio - elliptical trainer, 12 incline, 12 resistance
Results
Time	cardio - 15 min stretching - 15 min
Distance
Pace	cardio - 140 rpm
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

stretching | walk home from bus stop

I suppose now that I am running again I should stop logging these walks...? They seem pretty insignificant in comparison. We'll see.

At work some of us are in the midst of a 'wellness challenge' which is really fun. The idea is track your activities and to try and change them for the better. Being active and a healthy eater I tend to do pretty well just by showing up but there are LOTS Of areas that I can improve and this year the criteria were tweaked some to incorporate more work/life balance stuff and guess what, I'm not so good at that.

That's the long way of saying that we had a movement clinic at work today. We learned about some issues a desk job can aggravate, did some stretching and used the foam roller and a hard rubber ball to relieve some tension. It was great but I picked the wrong day to wear skinny jeans. At times I felt like I was going to split my pants.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stretching - 1:30 PM
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	walk - Garmin Fenix
Clothing

Technorati Tags: wellness,wellness challenge

stretching

I kind of wanted a rest so when you combine that with a general lack of enthusiasm when I woke up you end up with Martin just doing some stretching at the gym.

Wow... I really should have warmed up because I was incredibly tight. It slowly got better and at the end of the half hour I was almost normal but damn, lesson learned.

After work Shelley and tried to go skiing with my friend Tony Callen at The Summit at Snoqualmie and it was a complete bust. There was dirt and bushes everywhere, NO ONE else was skiing and I suspect the only reason they are open is so that they can log enough days not to give pass holders a refund. Lame.

As we left the area (we lasted two whole runs) Tony put his phone on the roof of the car and we blasted out of there. As we merged onto I-90 we all heard a "thump...!" as the phone bounced off the roof and onto the freeway. He turned around and incredibly we found it!

The glass was completely shattered and it still worked.

Sleep	6
Waking HR
Body Weight	7:00 AM - 184 lb.
Body Fat	7
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:45 AM
Workout Type
Weather
Course	stretching
Results
Time	30 min
Distance
Pace
Equipment
Clothing

Technorati Tags: The Summit at Snoqualmie

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

stretching | hot yoga | walk

No core, cardio or bike commute today. I got to the gym and wasn't feeling it so just did some stretching. As usual, I needed it.

After work I went to Breathe Hot Yoga for another practice, obviously I am enjoying this although I feel like I'm not getting any better yet. I wonder sometimes why I am in such a rush to improve? Not only am I not getting any better, today I feel like I messed up my back.

I was doing some transition and went much too fast and suddenly I was in pain. I had to back way off for the last 20 minutes of class. Sigh.

On the way home I found a new set of stairs that climb up and over the ridge directly on top of the I-90 lid. Awesome. There is so much to explore!

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	gym - 5:45 AM yoga - 5:45 PM
Workout Type
Weather
Course
Results
Time	yoga - 60 min walk - 20 min
Distance	walk - 1 mile
Pace
Equipment
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga

stretching | walk | hot yoga

I got to the gym this morning but immediately had no enthusiasm to work out so did some stretching instead. As usual, I needed it.

After work I hit up Breathe Hot Yoga again for what was more of an abbreviated Bikram yoga class. Good stuff. I have so much to learn.

On my way home I walked rom the bus stop and during my walk I was actually scared of my knee! Argh... being scared about an injury is no fun.

Sleep	7
Waking HR
Body Weight	6:00 AM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	gym - 5:30 AM walk - 5:00 PM yoga - 5:45 PM
Workout Type
Weather
Course
Results
Time	stretching - 20 min yoga - 60 min
Distance
Pace
Equipment	Garmin Fenix
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga

core | stretching | bike commute

Same old, same old...

Core workout in the AM (it went okay), some foam roller and stretching after (I needed it) and then rode my bike to work (I felt fantastic). It was a bit colder this morning than in the past - fall is coming! It was also incredibly beautiful riding along Lake WA as the east side was shrouded in heavy fog and the sun was poking through like laser beams. Bellevue was glowing! I almost pulled over just to watch the show.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:15 AM stretching - 6:00 AM
Workout Type
Weather
Course	plank 4 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 20/14/10 wobble disk 2 min each leg
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

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

core | stretching | bike commute | SRC Cross Country workout

Went to the gym this morning and had a great core workout. Followed that up with some dedicated stretching and foam roller.

ASIDE - the foam roller just never seems to get easy... it might get a little less painful but that's all.

The big news today is I participated in my first ever cross country workout. It was organized by Uli Steidl, a fellow Seattle Running Club member and not only did he plan the workout, he also marked the course and kept track of everyone's splits while encouraging folks and handing out technique tips. Awesome.

And HARD. My fitness was not exactly ready for this but the good news is my left knee/IT band didn't have a relapse.

Since the workout was close to home (Genesee Park) I figured why not run down for the warm-up? The workout was one mile repeats, 4-5 for the women and 6 for the men (because the men race 10 km). I managed to do four and then blew during my fifth repeat so threw in the towel.

My cool-down run back to home was SO slow. I even had to stop and walk twice(!). Yikes. Then again, this is just my third run since I aggravated my IT band so just not re-injuring/aggravating it was the primary goal.

The weather was perfect, the loop we ran was interesting and the company was fantastic and supportive. I'll be back.

Sleep	7
Waking HR
Body Weight	6:00 AM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water run - bottle w/1 scoop HEED
Injuries
Therapy
Time of Day
Workout Type	run - intervals
Weather	mid 70s, sunny, dry, calm
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lift 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 20/17/12 wobble disk 2 min each leg 5 x 1 mile mile #1 - 6:45 mile #2 - 6:50 mile #3 - 6:50 mile #4 - 6:55 mile #5 - 7:20
Results
Time
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Launch, Garmin Fenix
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, sleeveless active T

Technorati Tags: Seattle Running Club,Cross Country,cross country running

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

stretching | sauna | walk home from bus stop

Oh man... I hit a low point today.

My left knee - I'm fairly certain it's my IT band but I am going to see my PT to make sure - has been absolutely killing me. I aggravated it at Cascade Crest, too one week off, tried a stair workout (because running hurt too much) and ever since it won't leave me alone.

I had a low point today where I let a wave of self-pity wash over me. It feels like these last seven months have been one long, continuous recovery from various injuries and I am tired of it! I just want to be like those guys that run all the time and don't hurt themselves. I see athlete after athlete posting mega mileage weeks and never once mentioning any sort of maintenance or injury or issue. I know my body is not so durable as others when it comes to running and I guess today the difference just felt extreme.

Not to mention this is the time of year that all my friends go and do these incredible 'fun' runs and hikes on cool trails.

I'll get over it but today sucked.

In other news I went to the IMA to stretch, couldn't find a foam roller so just hit the mat. it was okay but I need the roller! In the sauna I almost fell asleep; work has been stressing me more than I would like and my sleep has been the victim.

I was originally going to take the bus all the way home but then I heard that Shelley had just returned from her trip so I impulsively walked to get there faster. My knee was fine on the flats and then once again, on the last three blocks where it's down a steep hill I literally had to come to a stop and figure out how I was going to negotiate this last section. It just hurt too much to walk down normally and I ended up doing a prissy, tip-toe down the hill on the balls of my feet so help ease the impact. I felt retarded and super dejected.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stretching - 12:30 PM sauna - 1:00 PM walk - 5:30 PM
Workout Type
Weather	70, muggy, mostly cloudy
Course
Results
Time	walk - 27:45
Distance	walk - 1.7 miles
Pace
Equipment	Garmin Fenix
Clothing

core | stretching | walk home from bus stop

I had a great core session and then spent some quality time stretching and using the foam roller on my IT bands. Stick a gold star on my forehead already.

After aggravating my IT band yesterday while running just one block I decided not to run; and try walking instead. It worked fine as long as I was on the flat or even going uphill but as soon as the road tips down my knee (read: IT band) complains. This is miserable.

When I got home I pulled out of the Cle Elum Ridge 50k that I had really been looking forward to running and moped around. All my injuries are pretty darn minor compared to what some people have to overcome but it sure feels like this summer has been recovery after recovery and it's getting old. OLD I tell you.

Oh yeah, I also slept like garbage because work is hella stressful right now. Woe is me.

ASIDE - can guys my age even use 'hella'? I'm thinking not. Strike two.

Sleep	4
Waking HR
Body Weight	5:30 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:00 AM stretching - 5:30 AM walk - 5:30 PM
Workout Type	active recovery
Weather	70, thundershowers, mostly dry
Course	plank 4(!) 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 50 each side side leg lifts 40 each side push-ups 20/12/10
Results
Time	core - 30 min stretching - 20 min walk - 30:02
Distance	walk - 1.7 miles
Pace
Equipment	Garmin Fenix
Clothing

cardio | stretching | bike commute

Hit the gym again for some stretching after a brief light cardio warm-up and it felt just slightly better than yesterday. At least I am out and about.

I forgot to mention it yesterday but today is day two in real shoes! And by 'real' I mean slip-on Vans. My feet are still a mess and still somewhat swollen, my body does handle long runs well it seems.

My left knee does feel like it is getting any better. I felt it on the elliptical trainer and I can feel it on the bike. It's not outright/sharp pain but my IT band is irritated for sure. Otherwise on the bike my quads felt like they are recovering which is nice. I can get in and out of the saddle without wincing.

After doing essentially nothing for the last four days except eating my weight is now over what it was when I started Cascade Crest 100. Time to reign it in.

Sleep	7
Waking HR
Body Weight	182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	cardio - 5:30 AM stretching - 6:00 AM
Workout Type	active recovery
Weather	low 70s, sunny, dry, calm
Course	cardio - elliptical trainer, 12 incline, 12 resistance, cadence mid 140s
Results
Time	cardio - 20 min stretching - 20 min
Distance	cardio - 2.3 miles
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing

cardio | stretching | walk

Made it to the gym this AM for some light cardio just to warm up and then did some dedicated stretching. Which was HARD. Not just because my legs are wicked tight but because my right big toe is quite sore and some stretches put pressure on it.

I walked home from the bus again. Seems like a good way to transition to 'real' activity...

My left knee is still sore; more than I would like it to be. IT band issues perhaps?

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	cardio - 5:15 AM stretching - 5:40 AM walk - 5:15 PM
Workout Type	active recovery
Weather	70, very humid (I got dumped on while walking home), calm
Course	cardio - elliptical trainer, 12 incline, 12 resistance, 140 cadence
Results
Time	cardio - 20 min stretching - 20 min
Distance	cardio - 2.3 miles
Pace
Equipment
Clothing

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

core | stretching | bike commute | Fleet Feet run

Today was my last full day of exercise prior to the Cascade Crest 100. From here I ease into the weekend.

At the gym my first exercise was really tough but everything else went okay. Ironically, that first one sometimes kills my back (which it is supposed to strengthen)...

My bike commute was nice, my legs still feel good and fresh. Bonus. That's exactly how they should feel.

At the Fleet Feet Sports Tuesday night run I resolved to try and hang with the leaders (which was just Joe Creighton today) and it worked until we got to the Arboretum. Then Joe proceeded to run at least 30 seconds per mile faster than I could and pulled away to finish about three minutes faster than me. Oh well, I have done zero intervals/speed work/tempo runs and today was still one of my better times for this loop.

On the upside I got to run with Brian Morrison once Joe dropped me and we chatted about Cascade Crest pretty much all the way back to the shop. He wished me well which was very nice.

Because of my early efforts in the run I had to slow down a little more than I would have liked on the hill and was pretty gassed cresting in Volunteer Park but still managed a reasonable closing speed. I did get my heart rate up to 169 on the hill which means I was working pretty good.

Sleep	6
Waking HR
Body Weight	6:00 AM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM stretching - 6:15 AM run - 6:00 PM
Workout Type	core - strength run - tempo
Weather	upper 70s, sunny, dry, light wind
Course	ball leg lifts 60 each side 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 leg push-ups 20/16/12 wobble disk 2 min each leg
Results
Time	run - 45:20
Distance	6.1 miles
Pace	7:25 min/mile
Equipment	run - Brooks Launch, Garmin Fenix commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III, sleeveless active T

Technorati Tags: Fleet Feet Sports Seattle,Tuesday run

core | stretching | bike commute

Things are starting to come together.

After some shorter runs, a few rest days and some bike rides (instead of runs) my legs are starting to feel pretty good. Hopefully I get the rest of this week right.

Core was fine, not great but just fine. After I finished I did some dedicated stretching since I made it to the gym nice and early. The stretching on the other hand felt great as in I really needed it.

On my commute my legs felt noticeably better than they did all last week.

As I left the UW I ran into Brad Coston and we chatted all the way to I-90 where he went east and I went home. That was nice.

Sleep	7
Waking HR
Body Weight	5:45 AM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:00 AM stretching - 5:45 AM
Workout Type	active recovery
Weather	upper 70s, sunny, dry, light breeze
Course	ball leg lifts 60 each leg plank 3 min, 2 min each side w/3 x 20 sec leg lifts each leg twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side push-ups 20/16/12 wobble disk 2 min each leg
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing