core | walk

Today was my first core workout since my surgery! Sure I was weak but no pain. Bonus.

I was pretty wiped out and my legs were SORE (all that descending yesterday...) so I just took the bus to work.

walk

Took the zero today. I think it was the right call. I need to remind myself that I'm still only two weeks out from my kidney surgery.

It was wet going to work but on the way home it had cleared up and warmed up quite a bit. Of course then I was wishing I had ridden my bike... :)

Technorati Tags: walk commute

prison fitness | walk

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!

Sleep
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Time of Day
Workout Type
Weather
Course	300 squats 3 x 10 push-ups 2 min plank 60 leg lifts 30 hip raisers each leg
Results
Time	30 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Yogyakarta

Madrona run | walk | Green Lake run

Nice!

I did my first morning/pre-work ruin today and it was great. A little misty but it wasn't cold. Good times.

At lunch I did a lap around Green Lake with Steven Kurle. Nice to double up and nice to have good company.

Sleep	7
Waking HR
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Equipment	Brooks Glycerin 13
Clothing

Technorati Tags: Green Lake,Madrona,Brooks Glycerin

walk

Just walked home from the bus today.

lots of walking

This morning I walked down to FootWorks PT and then from there to work. Good stuff! But man, walking takes a lot longer than riding. And in spite of trying to keep the pace mellow, walking with a messenger bag is warmer than riding with one.

Sleep	5.5
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Equipment	Brooks Transcend
Clothing

Technorati Tags: walk commute

Howe Street stairs | UW lunch run | walk

November is the traditional start of stair season for Jim Kodjababian and I. This year travel and some work/life issues are going to majorly interrupt our schedule but I am determined to give it a go anyway. We'll see how it progresses.

At lunch I got out for a nice recovery run with the UW Run crowd. And we ran a new (to me) route that was super fun!

This was the first day that I have needed a long sleeve shirt during our lunch runs. Fall is here.

Sleep
Waking HR
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Nutrition	nothing
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Time of Day	stairs - 6:00 AM run - 11:45 AM
Workout Type
Weather	low 50s all day, calm, dry
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend run - Brooks Glycerin 13
Clothing	stairs - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Hammer Nutrition Long Sleeve Running Shirt run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, trucker hat

Technorati Tags: UW Run

walk

Wow, what a difference a couple of days make.

Tuesday I was on fire! Wednesday the motivation ebbed so I took a day off. Last night I met my friend Tony Callen at Fremont Brewing and that was the beginning of the end for me. I took the bus to work today and still felt like crap when I walked home. Some people learn things much slower than others.

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Technorati Tags: Fremont Brewing

gym | walk

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.

Sleep
Waking HR
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Nutrition	gym - water
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Time of Day	gym – 5:15 AM
Workout Type
Weather
Course	gym – hip and balance stuff
Results
Time	gym – 60 min
Distance
Pace
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Clothing

strengthening | walking

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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Clothing

little walks around town

It's just two days after my surgery and I'm already going nuts.

ASIDE - if only one could harness this kind of pent-up energy during a regular training cycle, eh? That would be super productive.

I had an appointment with Neal Goldberg at FootWorks PT today. The premise being I wanted to talk about what I could do safely once my body was up for it. I have not done any core work in one month and am looking at another break from aerobic activity. I decided to walk downtown in part to see how I felt and also because my primary bus only runs during peak commute hours.

I walked in the door of FootWorks and the conversation went something like this.

Martin: "Hey Neal."
Neal: "Hi Martin, so you're going in for surgery Monday?"
Martin: "Uh... nope, I had it last Monday." [Martin lifts shirt to show Neal his bandage.]
Neal: "What...?!"
Martin: "Yeah, I just walked down here, I went slow and it felt okay."
Neal: [Slaps palm against forehead.]

Suffice it to say I am doing too much too soon.

It's a bummer because my surgeon never told me exactly how long to sit on the couch or how to transition off of the couch. Left to my own devices I know I tend to overdo it but why don't care providers tell you specifically how long to chill? Does everyone else just chill by default? Sucks.

After leaving FootWorks I walked SLOWLY up 1st Ave and then up Pike to grab the matinee showing of The Gunman. It was fun! The script was not up to the cast but still a good time. And I was one of THREE people in the theatre. Hahaha.

After the movie I walked SLOWLY up to The Neighbor Lady for some happy hour beers and then home.

And that is how Martin spent a sick day.

Technorati Tags: Neal Goldberg,FootWorks PT

cardio | walk

I met some friends after work for beers at the College Inn Pub so figured it was prudent to leave the bike at home and took the bus for a change.

You really see lots of beautiful and ugly on the UW campus. This is beautiful.

This not so much. Perhaps more funny than the opposite of beautiful. Note the angle of both sets of barends...

Sleep
Waking HR
Body Weight	6:15 AM - 186 lb.
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Nutrition	elliptical - water
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Time of Day
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Course	elliptical incline - 13 resistance - 13
Results
Time	elliptical - 30 min
Distance	elliptical - 3.6 miles
Pace	elliptical cadence - mid 140s
Equipment
Clothing

lunch run | walk

Went for a lunch run with Brad Coston and Frank Barber. Unfortunately I was pressed for time but it was still great to get out.

Perhaps my right hip is feeling better...?

Technorati Tags: lunch run

core | walks | Hot Pilates

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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Lunch
Dinner
Nutrition
Recovery
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Time of Day	Hot Pilates - 4:30 PM
Workout Type
Weather
Course	plank 3 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 20/20/12 wobble disk 3 min each leg
Results
Time	Hot Pilates - 60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Breathe Hot Yoga,Hot Pilates,FootWorks PT,Neal Goldberg

treadmill run | Expresso Exercise Bike | Breathe Hot Yoga | walk

This might look like a big day but it wasn't really.

The run was just another test like yesterday and I can now report that my right hip is fully effed up. What a drag! I have an appointment with my PT Neal Goldberg at FootWorks PT tomorrow to see what's up.

On the upside my heart rate is coming down while running!  I am 5-10 beats lower at the same speed so bonus. I also saw a couple of interesting bike on the UW campus. Just in case you didn't know what a 'fixie' was, Kent is here to help you out. One word: yikes!

And back when I was in the bicycle industry, everyone was trying to get rid of stem shifters...

Since running isn't working I hit the IMA at lunch and got on a bike.

After work I went to Breathe Hot Yoga in hopes of trying to warm up my hip. I think it helped a little bit.

Sleep	7
Waking HR	4:30 AM - 42
Body Weight	6:00 AM - 187 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	run - water
Recovery
Injuries
Therapy
Time of Day	run - 5:15 AM ride - 1:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	treadmill run - 1% incline 2 min to get up to speed 38 min at 8:00 5 min at 15:00 (0% incline)
Results
Time	yoga - 60 min
Distance
Pace
Equipment	run - Brooks Glycerin 12
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Expresso Fitness,Drifters Peak,Breathe Hot Yoga

treadmill run | sauna | walk

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

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

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

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

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

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

core | walk

I had the best intentions today but they kind of evaporated after I got home...

We had a fire alarm at work which ended the day prematurely. I got home a bit too early and had to kill some time before I needed to head out to the Fleet Feet Sports Seattle Tuesday night run and by the time I needed to leave I was 1) starving and 2) had lost all motivation. I simply ran out of steam.

Oh well.

At work I visited one of our locations that is mostly underground. They had a webcam of Old Faithful up on a display, that was fun to watch erupt.

Sleep	7
Waking HR	4:30 AM - 48
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:15 AM
Workout Type
Weather
Course	plank 3 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 20/20/12 wobble disk 3 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment
Clothing

cardio | walk

I am not getting enough sleep. :(

Today was all about active recovery. After a super week in general and doubling up on trail runs this past weekend it was time for a break.

Sleep	6
Waking HR	4:30 AM - 50
Body Weight
Body Fat
Breakfast
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Dinner
Nutrition	cardio - water
Recovery
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Time of Day	cardio - 5:15 AM
Workout Type	active recovery
Weather
Course	cardio - elliptical trainer, 11 incline, 11 resistance
Results
Time	cardio - 30 min
Distance
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Equipment
Clothing

Technorati Tags: active recovery

walks | Brooks HQ | Breathe Hot Yoga

Wow, the Brooks Trailhead store is pretty amazing.

Today the SRC-Brooks Competitive Team got a tour of not only the new store but also Brooks HQ, the Research & Development Lab, the Apparel Department, the Cafeteria and of course the Roof Deck. Nice.

We saw 2016 shoe models, historic shoes from the 2012 Olympics, you name it. Very cool.

I walked to and from Brooks and then went to Breathe Hot Yoga after work. It felt good to take a day off from running.

Sleep	7 (not much rest, slept like garbage)
Waking HR	5:30 AM - 51
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Nutrition
Recovery
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Therapy
Time of Day	yoga - 5:45 PM
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Time	yoga - 60 min
Distance
Pace
Equipment	walks - Brooks Transcend
Clothing

Technorati Tags: Breathe Hot Yoga,Brooks Trailhead,Brooks Running

walk | SRC track workout

Oh man, my first Seattle Running Club track workout in at least five months! Good times.

The workout called for 6-8 x 1000 m (400 m easy jog between efforts) and I managed to run six. I started out with Herbert Sitz who I used to be pretty evenly matched with last summer but that was not the case tonight, he left me behind each time and each time the gap got bigger and bigger. I not only started the first few intervals too fast and faded by the end of each effort, it also felt like I got progressively slower times for each effort even though I didn't use a watch.

On the upside I did manage six efforts! And my sartorius/hip didn't flare up which was huge as intervals is how I injured myself last year. It also felt good running to and from the track.

I'll be back and I'll get better. These workouts are awesome as I just don't run fast on my own. Not like this anyway.

In spite of going to the bathroom about 30 minuets before I left the house I had to piss like mad one mile from home. So I did something I have never done before... I found a hedge that was not illuminated by street lights or a motion activated porch light, faced the bushes and relieved myself. I was dying!

Sleep	7 (tried to sleep in and failed, not a restful night)
Waking HR	5:30 AM - 49
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
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Therapy
Time of Day	6:15 PM
Workout Type	track
Weather
Course	6 x 1000 w/400 m jog between efforts
Results
Time
Distance
Pace	rough approximations... 6:10-6:12 6:10-6:15 6:20 6:25-6:30 6:30-6:40 6:35
Equipment	Brooks Glycerin 12
Clothing	The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Seattle Running Club,track workout