Metabolic test at Real Rehab Sports + Physical Therapy

Nerds love numbers! And when it comes to training/nutrition/gear/bike fit I am a huge nerd.

In the past, I have performed a VO2 Max test and when I heard about this Metabolic test from my friend Aaron Ostrovsky it sounded really interesting. Seems many of my friends like to geek out on the same stuff that I do (go figure...) so after learning about this, I had to do it too. What is a Metabolic test? According to Real Rehab where I had the test, "Active Metabolic Profile Testing provides insight into your efficiency in utilizing fat stores as energy during exercise."

Remember when every coach and sports nutritionist only ever talked about carbs? Well in case you have been living under a rock for the past 10 years, using fat as fuel and optimizing your bodies ability to metabolize fat is all the rage now. Not to mention Paleo, Keto, etc., etc.

If nothing else, you get some cool pictures when you do one of these tests.



Why this fascination with your body's metabolism and metabolic efficiency? It's pretty simple really. An average, healthy person can store about 500 grams of carbohydrate. Roughly 400 of these are stored in your skeletal muscle (frequently referred to as "muscle glycogen"), about 100 are stored in your liver, and the rest (25 grams or so) are stored in your blood and circulate through your body as glucose. These 500 grams are about 2000 calories of carbohydrate. The math is simple, one gram of carbohydrate contains about four calories. Protein is roughly the same by the way.

Fat, on the other hand, contains about nine calories per gram. Even a very "lean" athlete has at least 5 lbs of fat stores in their body, usually more like 8-10. Since most athletes (or people) are not super lean, let's assume 10 lbs to make the math easy. One pound is about 450 grams so that means each of us has a minimum of 40,500 calories stored in fat.

Let that sink in.

If we could burn fat as efficiently as carbohydrate or instead of carbohydrate, we would not need to eat for a very long time. That means as long as your body is able to metabolize fat, and you have fat to spare, it's pretty much impossible to bonk.

That, in a nutshell, is why so many endurance athletes are all talking about optimizing their fat burning engine/system. And a Metabolic test measures just how efficient you are at doing this.

I was told 70% of your fat burning efficiency is determined by your diet and only 30% is due to training. My takeaway from this is it confirms my belief that going for a run or ride without food to "train" your body to burn fat is dumb. Better to fuel your body while exercising and to eat properly when not exercising. If you do want to train your body to burn fat, exercise at an effort level that is conducive for this. For most folks, this is zone 2.

Here is how this test went down.

• The test was explained to me.
• I got fitted for the mask.
• I took the test.
• 10 minutes of warm-up which consisted of walking on a 2% incline at 3 mph.
• Roughly 50 minutes of walking/jogging/running, every five minutes the tester would increase the speed and/or the steepness of the incline.
• 5-10 minutes of cooldown to see how fast (or slowly depending on your perspective) my body recovered and was able to use fat as fuel again.
• The results were explained to me and I got to ask questions.

GOALS

• I wanted to know how efficient my system was! As you get older you get slower but I had some of my best ultra trail running results ever in 2018 at age 54 due to better pacing and fueling. If this test could help me net an additional gain it would be awesome to stay the hands of time for another year or two.

RESULTS

Here are my complete results, and here is a great article from Uphill Athlete that will help you interpret the results.

Here is the Reader's Digest version (assuming I'm always running on a treadmill with a 2% incline).

Test duration: 50 minutes

Start: 2% incline, 3 mph (20:00 pace), 72 bpm
At 6.5 mph the incline was increased to 3%.

Finish: 3% incline, 7.5 mph (8:00 pace), 149 bpm

Crossover Point: RER (Respiratory Exchange Ratio) = 0.85

Metabolic Efficiency Point (same as crossover point): 144 bpm, 7.0 mph (8:34 pace) at 3% incline

• This is roughly equivalent to a 7:51 mile on flat ground.

Zone 1: <83 bpm, <3.4 mph (17:38 pace)

Zone 2: 84-134 bpm, 3.5-6.4 mph (17:09-9:23 pace)

Zone 3: 135-147 bpm, 6.5-7.4 mph (9:14-8:06 pace)

Zone 4: >147 bpm, >7.5 mph (8:00 pace)

My recovery was slow. Within one minute of passing the crossover point/starting my recovery, my body was burning 100% carbohydrate and it took a full five minutes before it slipped under the crossover point (50% fat, 50% carbohydrate utilization).

TIME
This took two full hours from start to finish.

COST
$250

RECOMMENDATIONS

No big surprises here...!

If I run at 7.0 mph (8:34 pace) for an hour with a 3% grade my total calories burned is 1137 so I should consume 110-300 calories of carbohydrate-based snack every 1-2 hours. This supports my practice of "less is more" when fueling as I rarely consume more than 200 calories per hour during a race and even less if it's a 50k or shorter. Another way of looking at this is you should only consume 10-30% of your caloric expenditure per hour for a given effort.

Because it took my body a long time to recover and because the spread between my fat and carb consumption lines is not so great close to my crossover point, I should train more intervals. Basically, my body is used to churning away at a steady state and when I up the tempo, it has a hard time adjusting and I have a hard time recovering.

Interestingly, this is very much the same advice I got when I took my VO2 Max test. I guess I need to trust the science!

My recommended training week looks something like this.
- 2 days of zone 2/3 (5-10 minute intervals with 3 minutes of recovery)
- 1 day of zone 3
- 1 day of short zone 4 efforts with 5 minutes of recovery
- the remainder of the week should be no more than easy running/recovery or zone 2

THOUGHTS and TAKEAWAYS

• Perceived effort is tough to convey. The tester kept asking me to rate my perceived effort on a scale of 1-10 after every 5-minute interval. I started at 1 and ended up at 7 for whatever that's worth. I think wearing the mask made it feel harder than it really was.
• Running with a mask (that is attached to a very short tether) is rough. Turns out I bounce a bit when I run and I'm taller than most people they test. I also like to look around a lot. In this situation, you can't turn your head very far at all and you need to stay in just the right spot on the treadmill. Not so easy for me.

• I was told my body is pretty efficient at burning fat! Considering how much my diet has been supplemented by chocolate and beer lately that is awesome news.
• Once again these zone numbers confirm that my zone 2 matches up perfectly with the Phil Maffetone 180 Formula. You just can't prove that shit wrong. To burn fat, spend more time here (meaning in zone 2).
• This test was another great reality check. Most athletes, including me apparently, spend too much time in zone 2/3, the "junk miles" zone. Instead, more of us should spend more time in zone 2 with occasional, short forays into zone 4. You need to mix up the pace in training to teach your body to go fast, move efficiently and to recover fast. And you need plenty of recovery in between these faster workouts.
• Training by feel, except in very few cases (odds are you are probably not one of these), is not going to work if you want to maximize your potential. It will work just fine if you are only trying to maximize your fun or are just trying to live a healthy, active lifestyle. To really leverage this kind of data you need to use a heart rate monitor and/or a power meter.

Here are all my pictures.

Here is my not so accurate Strave file. For some reason, it appears my watch tried to use the GPS even though I selected indoor run so the distance is way short but the time is pretty accurate. The blip in the middle of this run is when I accidentally hit the emergency shutoff on the treadmill. :( We started it back up as fast as we could.

5 Secrets of Success for Endurance Fueling

There are a million myths about training, nutrition, hydration and it can be really difficult to sort the legit advice from the hype and the chaff.

Unless you take the time to diligently record everything that you do and learn from it, we tend to make the same mistakes over and over again. There are very few shortcuts in life but Hammer Nutrition has put together some very well accepted and proven tips for fueling during endurance activities that I think are really useful.

5 Secretes of Success for Endurance Athletes

You can add the booklet to your order or you can download the PDF for free. Nice. And useful!

In the interest of full disclosure, I am a Hammer Nutrition Athlete Ambassador but I sought them out because I discovered that the techniques in this booklet worked for me and because I found their products to be superior.

Hammer NutritionEndurance Fueling

VO2 Max test w/Pauole Sport at Seattle Performance Medicine

I've been thinking about this for quite a long time now and finally scheduled it.

I used to use heart rate a lot when cycling was my primary sport (and actually had a VO2max test on a bike) but got out of the habit when running took over and I'm not sure how applicable cycling numbers are to running. I think I embraced the minimalism of running and for quite some time I eschewed not only heart rate straps but also running vests/packs and in the summer shirts. Then I got injured, got injured again, and then I took a vacation and suddenly my base fitness had eroded a fair bit. Not only could I not run as fast, my tempo/race pace was a good 30 seconds slower than it used to be.

After talking to friends and coaches it seemed like the consensus was I needed more endurance pace efforts and less of what was now my tempo pace to build my fitness back up. In order to do this I needed to figure out my heart rate zones again.

Enter Kainoa Pauole-Roth, Seattle Performance Medicine and the treadmill.


Here is how this went down.

• The test (really three tests) was explained to me.
• I got fitted with a mask.
• I took all three tests: resting metabolic rate, VO2max (and aerobic threshold), anaerobic threshold.
• I enjoyed a well deserved shower and ate a snack.
• The results were explained to me.

GOALS

• First and foremost I wanted to figure out what my heart rate training zones were for running.

RESULTS
Here are my complete results and here is the Reader's Digest version.

VO2: Max 54 ml/kg/min, 4.6 liters/min
VO2max Power: 5.6 mph 15% incline
Aerobic Threshold
   HR: 129 bpm
   Power: 5.1 mph 7.5% incline
Anaerobic Threshold
   Level HR: 151 bpm
   Level VO2: 51 ml/kg/min
   Level % VO2max: 94%
   Level Power: 8.3 mph 1% incline
   Incline HR: 150 bpm
   Incline VO2: 48 ml/kg/min
   Incline % VO2max: 89%
   Incline Power: 5.6 mph 10% incline
Training Zones
   1 (warm-up/cool-down/recovery): 102-112
   2 (extensive endurance/base-building): 113-123
   3A (aerobic threshold): 124-134
   3B (intensive endurance): 135-144
   4A (tempo): 145-150
   4B (anaerobic threshold): 151-156
   5 (lactate tolerance): 157-max
Resting Metabolic Rate: 2364 Kcal
Protein Utilization: 15%
Fat Utilization: 36.9%
Carbohydrate Utilization: 48%
HRmax: 162 bpm
HR recovery (2 min): 42 bpm

RECOMMENDATIONS
For my current fitness I have been doing too much tempo (4A). I should spend about two months working on Z2/3A to build base fitness and then work in some tempo again at which point my tempo pace (speed, not heart rate) should be slightly faster than it is now. During this base period it is okay to do some high intensity workouts that take my HR above tempo. Currently my tempo is too close to my max and the goal is expand my heart rate range so that there is a larger delta between zone 1 & 5 and especially between zone 4A & 5.

Currently when I hit zone 4A/tempo, I don't have many extra 'gears' and the goal is to give me the ability to accelerate from tempo pace, not blow up, and then settle back down to tempo pace. Right now when I go much faster than tempo I blow and need to slow way down.

TIME
This took almost four hours from start to finish.

COST
$425

Here is the longer version of what went down.

• Don't sign up for this test if you are claustrophobic! The mask did not bother me but it covers both your mouth and nose and you wear it for 20+ minutes at a time.

• After getting fitted I had to lie down on a bed and not move for 20 minutes to establish my resting metabolic rate - the first test. The key here is to mouth breathe to ensure the mask captures everything. That was actually a little harder than I thought.
• Time to get it on! I changed into my running clothes, put on a heart rate strap, the mask and warmed up on the treadmill.
• The second test (VO2max) started at 2.5% incline and a pace of roughly 10:00/mile. Every two minutes the incline was increased by 2.5%. A couple of times the speed was increased instead and I forgot why.
• Every two minutes Kainoa held up this chart with a 1-10 scale of perceived effort and I was supposed to point to a number indicating how I currently felt. I'm guessing this was more of a safety/liability issue than anything else and did not impact the test or the results...
• Somewhere around 12% incline I had to increase my cadence significantly just to stay on the treadmill. I have never trained hills on a treadmill so this was new to me. Somewhere around 12% incline I seem to recall indicating I was at 7 or 8/10 on the effort scale.
• I lasted 60 seconds at 15% and then Kainoa shut the test down. Yes it was very hard but I could have gone a bit longer. Turns out your VO2max is not your absolute max effort.
• I had to cool down on the treadmill (jogging on the flat and then walking) so Kainoa could see how much my heart rate dropped in two minutes.
• Here I got to take the mask off and I was able to cool down some more and then climb off the treadmill and get a drink. There were even gels and bars next to the water cooler!
• After maybe 10 minutes the mask went back on and I got back on the treadmill for another warmup.
• The third test (anaerobic threshold) was all at 1% incline. Kainoa told me this approximates running on the flat outdoors the best. I started off at something like 10:00/mile which is 6 mph. Every 3-6 minutes the pace was increased, initially by .5 mph and toward the end by just .3 mph. Kainoa would wait for my heart rate to stabilize after the spike from the increase and then dial up the pace.
• Interestingly having to run 3+ minutes at each pace level was MUCH harder than 2 minutes like I did in the initial treadmill test. I can wrap my mind around two minutes pretty well, longer seems, well, really long.
• I was again told to indicate my perceived effort level by pointing to the sign after each increase.
• Normally when I run on the treadmill I rarely ever go slower than 8:00. By the time I got to 8:00 during this test it already felt kind of hard. :(
• I only lasted to 8.3 mph which is 7:14 min/mile! And again, the test was shut down well before I physically had to stop.
• I cooled down for for another two minutes to see how well my heart recovered and then I was free to do whatever, testing was done.
• Seattle Performance Medicine has (soft and fluffy!) towels and a shower so I availed myself of both and then walked over to the local PCC for my second breakfast.
• About 40 minutes after I climbed off the treadmill I met Kainoa in her office and she went over the results with me. I got a printed copy and a digital copy.
• Done!

THOUGHTS

• I was pretty happy with my VO2max result. Kainoa told me that Scott Jurek tested here once and his number was, "in the high 60s, maybe 70". Lance Armstrong (just because most everyone knows who he his) was around 85 and here are some of the highest ever.
• I was also pretty happy with my AT VO2 as a percentage of my VO2max. I was 89% and the goal is to be in the 80-85% range. That's right, more is not always better. :) This result means that when I hit my anaerobic threshold I am a bit too close to my VO2max and ideally you would have more headroom so you can accelerate/surge from your race pace and not blow up. Better to be able to recover quickly so you can resume your race pace. I was told I didn't have as many 'gears' as was ideal. Again the analogy was that when I race I'm already in 4th gear and my transmission is a 5-speed. Better to race in 3rd gear (at the same pace of course) or have a 6-speed transmission.
• I was happy with my heart's ability to recover, I was told that dropping 42 bpm in two minutes is great.
• I was happy with my body's ability to utilize fat (and protein and carbohydrate). You hear a ton of stuff these days about endurance athletes, especially ultra runners, trying to optimize their fat burning engine and mine is just fine.
• Initially I was pretty bummed that my max heart rate was so low. 162...?! In training I routinely get up into the mid or high 160s when running stairs/hills and just in the last couple of weeks I have seen 170+ twice. That said, those 170+ numbers were in the beginning of my workout and I am more than a little suspicious about these readings. My heart rate tends to spike something fierce in the first five minutes of exercise and then calms down unless I am doing intervals. And even if I am, it never again goes as high as the initial spike. This could be my body, it could also be my equipment/heart rate strap and watch...

MORE THOUGHTS

• The more I read about Phil Maffetone the more I respect his heart rate formula. Going into this test I knew my base endurance was eroded and that I needed to rebuild it. According to Phil's formula my zone 2 pace since my most recent birthday should be 129 bpm. That just happens to be smack in the middle of zone 3A based on this test; and look what Kainoa highlighted as my ideal training heart rate to increase endurance - 129. Coincidence?
• That said, Phil says I could add 5 bpm to his number bringing it up to 134.
• It is hard to run and not exceed 134 bpm! I am able to stay under 140 but if I encounter any kind of incline even that is a challenge.
• If I use Joe Friel's formula for running I get 134 bpm for zone 2 (my AT threshold x .89).
• Could it be that these numbers are correct after all?
• This test was a great reality check. I have aged quite a bit since I used heart rate on any regular basis and people (read: me) do tend to train too hard after time off or an injury so knowing I need to put in my time at a lower heart rate than I might think is right is important to know.

TAKEAWAYS

• Slow down. To build back up I need to do most of my running in zone 2/3A and I need to keep doing this for all of February and March.
• Intervals/track workouts are fine, just lay off the tempo for now.
• In April I can add in tempo runs again, not more than one/week.
• In addition to logging some zone 2/3A miles I need to be sure to recover well. Luckily this is something I have recognized as I get older and have been doing better and better lately.

There you have it, the most bullets I have ever used in a blog post. Would I recommend Kainoa and Seattle Performance Medicine? Absolutely. Got any thoughts? I'd love to hear them.

Technorati Tags: VO2,VO2max,heart rate,training zones,power,aerobic threshold,anaerobic threshold,Pauole Sport,Seattle Performance Medicine

VO2 Max test - I'm all in

I have been thinking about this for a while now and finally pulled the trigger. Friday, 23 January I'm going to Seattle Performance Medicine and getting a VO2 Max test.

Why?

I used to train with heart rate a fair bit when cycling was my primary activity but not so since I switched to running. For the most part leaving my heart rate strap at home worked out fine as my aerobic base from riding carried over and all I had to do was get my body used to the impact and strains of this new activity.

Then came a couple of back-to-back injuries followed by a relatively long vacation and I found I had to rebuild my base fitness. Having never needed to do this while running I was continually going out too fast and then dying, and I was not ever very fresh for a workout. These last few weeks I have throttled back the intensity in an attempt to build that base back up using Phil Maffetone's heart rate formula.

The only problem is, it's been ages since I knew with any sort of accuracy what my max heart rate was much less what all my exercise zones are. Plus I'm quite a bit older since I last used heart rate with any kind of regularity.

Hence this test.

Here is my favorite paragraph from the "Informed Consent for Exercise Testing" form I had to sign.

The test I will undergo will be performed on either a treadmill, bike or ergometer with the effort gradually increasing. As I understand it, this increase in effort will continue until I feel and verbally report to the operator any symptoms such as fatigue, shortness of breath, or chest discomfort which may appear. It is my understanding that it is my right to request that a test be stopped at any point if I feel unusual discomfort or fatigue. I have been advised that I should immediately upon experiencing any such symptoms, or if I so choose, inform the operator that I wish to stop the test at that or any other point. My wishes in this regard shall be absolutely carried out.

 Can't wait.

training basics and the benefits of zone 2

I've been talking to a friend about training recently and after he came to the conclusion he needed to do more zone 2 (read: endurance pace) work I had a bit of an epiphany and realized I do too. The sources of information are these.

• Phil Maffetone's heart rate formula
• Joe Friel's advice
• My lack of fitness when it comes to longer runs

When I was cycling a lot I had a huge aerobic base. Now that I'm running - and because my body can't tolerate running seven days/week and because of some injuries - that base has eroded significantly.

I'm resolved to 'put in some base miles' as they say and try to build that aerobic fitness back up. How to do this? The key will be to not go too fast unless I'm doing an interval or similar workout. This is a classic rookie training mistake that so many athletes make and obviously I'm not immune to making it as well.

A good example is the Fleet Feet Sports Seattle Tuesday night run I do. There is a big bunch of people that show up regularly who are significantly faster than I am. When I try to keep up - and because I can't actually keep up and get dropped - I end up running at something between an endurance pace and a proper race pace. This is not usually fast enough to benefit me much and it's not slow enough to let me recover or build my endurance. Classic junk miles in other words. It also prevents me from going really hard on Wednesday when I try to run the track or cross country workout the Seattle Running Club puts on.

Ditto for most of the times I ride the Expresso exercise bike.

Last Tuesday and yesterday I finally held back and it was a bit of a revelation. On the run I had to let people go while climbing up Interlaken and I had to resist closing fast. On the ride, half way in I had to watch my ghost (my PR on the course I was riding) pull ahead and if I wanted to keep my heart rate under 140 bpm I had to let him go. And for once I did.

How long do you need to dedicate to building base fitness and increasing your zone 2 efficiency? Most people say about two months. Since Shelley and I are going on vacation and I won't really be able to start this until January, that means I need to chill until March.

Do I have races schedule before March? Of course I do, my calendar has me running a 50k in January and another that I would really like to enjoy in February.

I see two good options.

1. Treat the race as a long training run and really keep the heart rate down.
2. Start slow and finish strong if I am able.

Luckily me goal events are not until August. Not that I want to feel like crap in the early races but hopefully I can keep them in perspective.

Does building your base mean you can't go hard? Nope. You just need to make sure your easy days really are easy and your endurance days are not too fast. For sure it's okay to throw intervals in there.

We'll see how I do.

Technorati Tags: Phil Maffetone,Joe Friel,endurance pace,zone 2,heart rate,training basics

weights | Expresso exercise bike | hot yoga | walk

Today was my first day of trying to lift weights like my PT told me to. The goal is to maximize the eccentric contraction so I push with both legs and then return the weight with one leg. How did it go?

I. Am. Weak.

On the bright side, when you start at the bottom it's easy to improve.


I think I must have tweaked my back doing squats as it felt vulnerable all day and then when I got to Breathe Hot Yoga it felt positively awful.  I took it easy, moved slowly, tried to engage my core and by the end of class I felt a little better than when I started so that's good at least.

At lunch I hit the Expresso exercise bike again, that's where I first noticed my back. I selected a flat course to try and get a sustained, consistent effort and that worked. I also went pretty hard and beat my previous effort on this course by about 1:30... it's going to be much harder to get a PR next time. :) There is this guy named, "P. Crusher" that seems to have the top times for just about every course. Today's effort put me in 2nd place on this one about 60 seconds back.

Walking home was great. We just had a really windy day and so all these fall colors are on the ground now instead of up in the trees. Unfortunately it won't last, the rains are coming and soon all this orange and red will turn to brown soup. But we have snow to look forward to!

Sleep	7
Waking HR
Body Weight	6:00 AM - 182 lb. 12:00 PM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:15 AM exercise bike - 12:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	squats 3 x 20 - 95 lb. incline press 3 x 10 each leg - 90 lb. leg extensions 3 x 10 each leg - 115 lb. leg curls 3 x 20 - 120 lb. donkey kick 3 x 10 each leg - 70 lb. calf raisers 3 x 15 each leg
Results
Time	exercise bike - 24:13
Distance	exercise bike - 8.3 miles
Pace	exercise bike - 20.7 mph
Equipment	trainer - Expresso exercise bike walk - Garmin Fenix
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga,Expresso Fitness,Expresso Exercise Bicycle,Falcon Flight

core

Almost didn't make it to the gym today but instead I get a gold star.

Pretty much every exercise was tough today, and it stands to reason since the last time I did any core work was last Wednesday.

The weather forecast was for wet so I took the bus to work instead of riding my bike and it ended up being really nice. Sometimes I hate meteorologists.

Sleep	6
Waking HR
Body Weight	6:00 AM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course	plank 4 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 clam knee lifts 60 each side side leg lifts 50 each side push-ups 20/17/15 wobble disk 2 min each leg
Results
Time
Distance
Pace
Equipment
Clothing

core

This is getting old...

I went to the gym, had a good core workout, and then did nothing else. But I did go to another knee specialist after work and he gave me a shot. Here's hoping this helps me get back at it; #StirCrazy and all that. I was told rest for 72 hours and then try an easy run. This injection is supposed to be the shotgun of anti-inflammatories. Pull the trigger I say.

Sleep	7
Waking HR
Body Weight	6:00 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 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	45 min
Distance
Pace
Equipment
Clothing

core

Another day of core only. But hey, core is feeling really, really good and my plank time has gone up so that's something.

And I slept well last night. Finally.

Sleep	7
Waking HR
Body Weight	6:15 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
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 50 each side side leg lifts 50 each side push-ups 20/14/12 wobble disk 2 min each leg
Results
Time	45 min
Distance
Pace
Equipment
Clothing

core

With my left IT band so inflamed that I can hardly even walk I am reduced to doing zero activity that involves my legs.

On the up side, I saw my PT (FootWorks PT) today and it took all of 10 minutes for Neal Goldberg to tell me that I was beyond rest and that I needed a cortisone shot to calm that shit down. So I scheduled an appointment with yet another sports medicine specialist and will see them Wednesday. Here's hoping this does the job. Currently even just walking around is making my IT band flare up and so just going to work is making things worse and preventing healing.

Sleep	6
Waking HR
Body Weight	6:00 AM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	foam roller
Time of Day	5:00 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 20/12/10
Results
Time	core - 30 min foam roller - 10 min
Distance
Pace
Equipment
Clothing

core

I made it to the gym!

I'm worried that I am not doing enough core work to ensure that my body lasts all the way to end of the Cascade Crest 100...

I had a good workout too, that was a confidence builder.

Then I took the bus to and from work. Bus = rest.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
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 20/18/12
Results
Time
Distance
Pace
Equipment
Clothing

core

Made it to the gym and did my core routine. Full stop. Chalk up one more rest day.

Sleep	6
Waking HR
Body Weight	7:00 AM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day
Workout Type
Weather
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 20/14/10
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core

Had to take the car in for service today so no bike commute.

I forgot my watch at the gym this morning so skipped the plank. Oh well. Everything else felt good.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:15 AM
Workout Type	rest
Weather
Course	ball leg lifts 3 x 20 each leg twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 50 fire hydrants 30 each leg push-ups 10/17/10
Results
Time
Distance
Pace
Equipment
Clothing

core

Oh man, I went to the gym this morning and did my core routine but that was all.

The rear hub on my commuter failed. The right flange broke and I lost two spokes so I could not ride to work. I really did not feel like running to work so I took the bus. Done.

My left foot has been hurting just a little, the top of the arch is sending me these little, shooting pains when I put weight on it. Sometimes. Nothing worse than 1) pain from something you thought was healed up and 2) having be intermittent so you have no ideal what the hell is going on.

I did walk home from the bus (1.6 miles) and that was fine. WTF?

More ice please.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course	ball leg lifts 3 x 20 each leg plank 3 min, 2 min each side w/3 x 10 sec leg lift each leg twisters 50 each side - 12 lb. leg extensions 100 back extensions 30/30/40 hip raisers 40 fire hydrants 20 each leg push-ups 20/14/12
Results
Time
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core | lots of active recovery stuff

Let me just say that my legs are DONE. Holy hate, my quads are so sore, walking down stairs is crazy difficult. That was a tough weekend.

I made it to the gym this morning for the usual core routine and then at lunch did myself a favor and went to the IMA where I did a warm-up, some stretching and hit the sauna. Much needed that was.

I left the IMA feeling way better than when I walked in so that's a good sign anyway. My legs are crushed.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM active recovery - 12:00 PM
Workout Type	active recovery
Weather
Course	ball leg lifts 3 x 20 each leg plank 3 min, 2 min each side w/2 x 10 sec leg lift each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30 push-ups 20/16/12 elliptical trainer - 12 incline, 12 resistance
Results
Time	elliptical trainer - 10 min stretching - 20 min sauna - 15 min
Distance
Pace
Equipment
Clothing

Technorati Tags: active recovery

core

Rest day!

I got to the gym this AM for my usual core routine and I had hoped to do some stretching at lunch but my work schedule did not cooperate.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course	ball leg lifts 3 x 20 each leg plank 3 min, 2 min each side w/2 x 10 sec leg lifts each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30 push-ups 20/16/10
Results
Time
Distance
Pace
Equipment
Clothing

progression run

I was just told about a cool sounding treadmill workout by a friend. He called it a 'progression run' and the title is apt. Here is how it goes.

Start at an 8:30 pace and every mile drop the pace :15. Run for 10 miles. Your miles will look like this.

01 - 8:30
02 - 8:15
03 - 8:00
04 - 7:45
05 - 7:30
06 - 7:15
07 - 7:00
08 - 6:45
09 - 6:30
10 - 6:15

Total time - 1:13:45
Total mileage - 10 miles

At first I thought this sounded easy... I have done treadmill workouts where I increase the pace every minute for 30 minutes until I am running sub 6:00 by the end but then I realized that you are supposed to run ONE FULL MIILE at each pace before you speed up. That and I have never run on a treadmill for more than 45 minutes.

Not so easy me thinks.

I'm going to have give this a try. [Says Martin naively...]

Nice waterfront + Castle Hill run

Today is our last day in Nice so I figured I better get in one more run.

I have been SO happy with my ankle, it has been pain-free during all my walks and runs which is pretty terrific. I'm also incredibly stoked with my shoe selection, the Brooks PureCadence 2 is like a slipper and although it does not provide a ton of support it seems to be just enough for me. At least for the distances I am running currently. It's also crazy light compared to my other shoes.

Castle Hill means, you guessed it, more stairs. Good times.

I felt pretty slow on the stairs today, oh well. The views were amazing all morning long.

I was a bit tight/sore from all the walking yesterday. I also tried to bust it up a long flight of stairs and blew spectacularly... obviously I am not fit yet. Still, it's so much fun to run around here and especially on this Castle Hill.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - orange, water
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	6:45 AM
Workout Type	endurance
Weather	upper 50s, blue sky, dry, light breeze
Course
Results
Time
Distance
Pace
Equipment	Brooks PureCadence 2, Garmin Fenix
Clothing	Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Nice,France,Castle Hill,Nice waterfront

core

Yikes...! You really can't do much when your foot is the size and shape of a melon.

I sprained my left ankle Saturday and last night my left foot and ankle ballooned so today I am not doing much of anything. Including my usual core exercises like the plank or some balance stuff on the ball because they all require me to put weight on my foot. Rats.

So instead I did some twisters and used a couple of abdominal and back machines at the gym. After about 20 minutes of dorking around I went home.

Good times. Not.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:45 AM
Workout Type	core
Weather
Course	twisters - 50 each side w/12 lb. leg scissors - 100 crunch machine - 100 w/70 lb. back machine - 100 w/80 lb. oblique machine - 20 each side w/70 lb.
Results
Time
Distance
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Pilates

My friend and massage therapist Jenny Dailey is learning how to be a Pilates instructor. I just got a private lesson.

In the 60 minutes that I spent in the studio there was probably about 30 minutes of actual work but what I did was not easy and I hope to get better. Plus, once I learn the basics we can do more work and less learning.

Sleep
Waking HR
Body Weight
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Lunch
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Injuries
Therapy
Time of Day	5:20 PM
Workout Type	core
Weather
Course
Results
Time	60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Jenny Dailey LMP,Pilates