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

strengthening | bike commute

Another morning at the gym doing leg and hip stuff, this is starting to feel good. Another long commute home, I am loving this route!

Sleep	6
Waking HR	4:30 AM - 47
Body Weight	6:15 AM – 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	gym – 5:15 AM
Workout Type
Weather
Course	incline leg press 14/14/20 – 180 lb. donkey kick 14/14/14 each leg – 110 lb. leg extensions 14/14/14 – 175 lb. leg curls 14/14/14 – 165 lb. calf raises 14/14/14 – 155 lb. adductors 14/14/16 – 140 lb. abductors 14/14/16 – 100 lb. hip bungee forward 50 each side hip bungee 45 degree 50 each side leg lifts 100 wobble disk 3 min each leg
Results
Time	gym – 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: strengthening,bike commute,single speed

weights

Just the gym today thankyouverymuch.

But then in the afternoon I got totally crazy and took off from work early to see The Hobbit The Battle of the Five Armies...!

It was awesome! If you are a Tolkien nerd that is. Which I am.

Not to mention the fact that the Cinerama is the best movie theatre in Seattle. New, bigger (leather!) seats, reserved seating, reasonably priced concessions, BEER, colossal Dolby Atmos sound system and zero bullshit advertisements before the show. Done and done.

Sleep	7.5
Waking HR	4:30 AM - 47
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:15 AM
Workout Type
Weather
Course	hack squat 3 x 12 - 90 lb. (this movement was hard) incline leg press 3 x 12 - 270 lb. donkey kick 3 x 12 each leg - 110 lb. leg extensions 3 x 12 - 195 lb. leg curls 3 x 12 - 195 lb. calf raises 3 x 14 - 135 lb.
Results
Time	35 min
Distance
Pace
Equipment
Clothing

Technorati Tags: The Hobbit,Cinerama,Battle of the Five Armies

weights | walk

Good gym session this morning.

It's funny, I have not really lifted weights in ages but every winter I kind of get the urge and as long as I don't get too agro it's pretty fun.

Sleep	7
Waking HR	4:30 AM - 50
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water
Injuries
Therapy
Time of Day	gym - 5:30 AM
Workout Type
Weather
Course	barbell step-ups 3 x 15 each leg - 35 lb. in each hand incline leg press 3 x 12 - 270 lb. donkey kick 3 x 12 each leg - 110 lb. leg extensions 3 x 12 - 195 lb. leg curls 3 x 12 - 195 lb. calf raises 3 x 14 - 135 lb.
Results
Time	weights - 35 min
Distance
Pace
Equipment
Clothing

weights

Had a good gym session today. I wanted to tack on some cardio but I got home and started watching YouTube you know how that goes... :)

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	8:00 AM
Workout Type
Weather
Course	barbell lunges 3 x 15 each leg - 85 lb. incline leg press 12/12/14 - 250 lb. donkey kick 3 x 12 each leg - 90 lb. leg extensions 3 x 14 175 lb. leg curls 3 x 14 - 135 lb. (lying down) calf raises 3 x 14 - 115 lb.
Results
Time	35 min
Distance
Pace
Equipment
Clothing

weights | treadmill run | Hot Pilates | walk

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
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	weights - water
Injuries
Therapy
Time of Day	weights - 5:30 AM run - 12:30 PM Hot Pilates - 5:45 PM
Workout Type
Weather
Course	barbell lunges 3 x 15 each leg - 85 lb. incline leg press 3 x 12 - 250 lb. donkey kick 3 x 12 each leg - 90 lb. leg extensions 3 x 12 - 175 lb. leg curls 3 x 14 - 180 lb. calf raises 3 x 14 - 115 lb.
Results
Time	weights - 35 min
Distance
Pace
Equipment	run - Brooks Glycerin 12, Garmin Fenix 2
Clothing	run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Hot Pilates,Breathe Hot Yoga

weights | showing Wheeler where to run

Day three of leg weights! And today felt a little better for sure.

After the gym I met Jennifer Wheeler for a run. She does not get out much so I felt like a tour guide while I took her on some of my favorite little streets, stair climbs and dirt trials in local parks. Our pace was mellow so we could talk, good to catch up.

My hip felt pretty bad at the start of the run but it slowly got better and better.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	7:00 AM - grapes, banana, tea 9:00 AM - Hammer Bar, water
Lunch
Dinner
Workout Food	gym - water
Injuries
Therapy
Time of Day	gym - 8:00 AM
Workout Type	run - recovery/endurance
Weather	run - upper 40s, dry, calm
Course	barbell lunges 3 x 20 each leg - 75 lb. incline leg press 3 x 12 - 230 lb. donkey kick 3 x 12 each leg - 90 lb. leg extensions 3 x 12 - 155 lb. leg curls 3 x 14 - 150 lb. calf raises 3 x 14 - 95 lb.
Results
Time	gym - 35 min
Distance
Pace
Equipment	run - Brooks Glycerin 12, Garmin Fenix 2
Clothing	run - Fitsok CF2, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Classic Long Sleeve Baselayer, Brooks short sleeve EZ T III

Technorati Tags: Frink Park

weights | Grand Ridge + Duthie MTB ride

Got to the gym this morning for what has become my standard leg routine and then rode over Grand Ridge to the Duthie Hill MTB park for three quick laps with Tony Callen.

It was a freaking fantastic day! At Duthie I was impressed by the number of children riding in the park. How cool that so many kids are doing this instead of playing video games or some other sedentary activity. Hanging out in positive/healthy circles has to be so crucial to growing up healthy and active.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water ride - 2 bottles each w/1.5 scoops HEED, Hammer Bar
Injuries
Therapy
Time of Day	gym - 8:00 AM ride - 10:45 AM
Workout Type
Weather	upper 70s, sunny, dry, calm
Course	barbell lunges 3 x 20 - 95 lb. (this felt pretty heavy) incline leg press 20 - 180 lb., 2 x 20 - 200 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions leg curl - 3 x 20 - 150 lb. leg curls leg extension - 3 x 20 - 155 lb. calf raises 3 x 20 - 95 lb.
Results
Time	gym - 45 min
Distance
Pace
Equipment	Performance Access XCL, Garmin Edge 500
Clothing

Technorati Tags: Grand Ridge,Duthie Hill

weights | bike commute | Breathe Hot Yoga

Another complete day of fitness! Some strength training, a little cardio and some balance/core. Not bad.

It was HOT at Breathe Hot Yoga today, total sweat fest. During one pose where my arms were clasped together in front of me, the sweat simply would not stop dripping from my elbows. Some real faucet action.

On the way home I rode past a water park and the water has finally been turned on, nice. Nothing screams summer like a water park in action.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	gym - 5:30 AM yoga - 5:45 PM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 85 lb. incline leg press 20/20/30 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 18 - 155 lb. leg curls 3 x 20 - 150 lb. calf raises 3 x 18 - 115 lb.
Results
Time	weights - 45 min yoga - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: breathe Hot Yoga,hot yoga

weights

This was kind of fun in a strange way, a proper old school leg workout.

I added one more exercise to my routine and increased the weight or reps on almost everything. It took me a solid hour, something I usually don't have the patience for. Today was special. :)

Sleep	7
Waking HR
Body Weight	9:00 AM - 186 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	8:00 AM
Workout Type
Weather
Course	box step-ups 3 x 20 each leg - 70 lb. barbell lunges 3 x 20 each leg - 75 lb. incline leg press 20/20/30 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 8 - 155 lb., 3 burnout sets leg curls 3 x 20 - 150 lb., 3 burnout sets calf raises 3 x 18 each leg wobble disk 2 min each leg (man was this hard after all the other stuff)
Results
Time	60 min
Distance
Pace
Equipment
Clothing

weights | bike commute | Breathe Hot Yoga

I must be liking this routine. Gym in the morning, Breathe Hot Yoga in the afternoon.

At the gym I found a box that was a little taller than the bench I had been using for my step-ups, it made all the difference. My upper body is so weak it's tough for me to hold onto the dumbbells until the end of each set. :(

Sleep	5
Waking HR
Body Weight	6:15 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	gym - 5:30 AM yoga - 5:45 PM
Workout Type
Weather	70, sunny, dry
Course	box step-ups 3 x 20 each leg - 70 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 16 each leg - 90 lb. leg extensions 3 x 18 - 155 lb. leg curls 3 x 18 - 150 lb. calf raises 3 x 18 each leg
Results
Time	gym - 45 min yoga - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga

weights | bike commute | Breathe Hot Yoga

More iron for Martin! This weight lifting thing seems to be working out. [Get it...?!]

My legs were a bit shaky while at Breathe Hot Yoga from the morning no doubt but these classes are great!

When I got home I was pretty beat so dinner needed to be a minimal effort affair.

Sleep	6
Waking HR
Body Weight	6:15 AM - 185 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	gym - 5:30 AM yoga - 5:45 PM
Workout Type
Weather	upper 70s, sunny, dry
Course	box step-ups 3 x 20 each leg - 70 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 16 each leg - 90 lb. leg extensions 3 x 16 - 155 lb. leg curls 2 x 18 - 135 lb., 18 - 150 lb. (I forgot what weight I had been using previously... no wonder the first two sets were easy) calf raises 3 x 16 each leg wobble disk 2 min each leg
Results
Time	gym - 45 min yoga - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga

weights | West Seattle on a single speed

That's right, yesterday was so much fun I did it all again today.

Hit the gym in the morning and then went for a ride in the afternoon. Today it was warmer than yesterday and I also felt like getting some sun so swapped the pedals on my Raleigh Mojave 8.0 commuter bike and ditched the platforms in favor of clipless and rode WITHOUT MY SHIRT. I know, sometimes (read: usually) I am that guy.

ASIDE - I would have felt ridiculous on one of my road bikes with no shirt but on a mountain bike with slicks... you can pull that shit off.

The sun felt GREAT! And I got just a little burnt. Luckily it was minor/manageable.

I also blew through a crosswalk on the right side of a cop car... turns out there was a pedestrian stepping into the street and the car blocked my view. The cop stopped, I didn't and two blocks later I hear a single "whoop" of the police siren and pull over. Thankfully the guy was super nice and when he heard that the words coming out of my mouth were forming complete, grammatically correct sentences and I was not planning on being belligerent he smiled and told me to be more careful.

That happened riding north from Lincoln Park along he water. Not two miles later I'm cruising past Alki Beach Park and stop at a crosswalk so some pedestrians can cross and who should pull up next to me but the same cop! He said something like, "Well that's better!" In a split second dozens of witty retorts flashed through my mind but in the end I just smiled, waved and carried on. Actually, I was genuinely happy! I did not get a ticket, the cop was nice and I think he really wanted to express appreciation for my behavior. and I was psyched I was giving cyclists a good name.

Heading east over the lower West Seattle bridge I was hauling ass and almost slid out making the tight turn at the bottom of the bridge. good thing this bike has more rubber on the road than a skinny road racing tire. More smiles.

I rode more miles and minutes today on my commuter bike than yesterday on my 'road' bike!

Sleep	7
Waking HR
Body Weight	8:45 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water ride - small bottle w/2 scoops Perpetuem, large bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	gym - 8:00 AM ride - 12:00 PM
Workout Type
Weather	low 70s, sunny, dry, light breeze
Course	barbell lunges 3 x 20 each leg - 65 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 14 - 90 lb. leg extensions 3 x 14 - 155 lb. leg curls 3 x 14 - 150 lb. calf raises 3 x 16 each leg wobble disk 2 min each leg
Results
Time	gym - 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing	Just shorts and shoes and sunglasses! Of course I wore a helmet...

Technorati Tags: West Seattle,Lincoln Park,Alki Beach

weights | Mercer Island on a single speed

I probably haven't said this enough so here goes, I LOVE RIDING SINGLE SPEED BIKES! Simplicity personified. I elaborate some more about that here.

But before I went riding I went to the gym and lifted some goddamn weights! Since most any impact seems to hurt my calf I thought I would try some strengthening that does not involve impact. It went okay.

What prompted the road bike ride, other than the fact that I can't run, was Dr. Maxine Weyant (my sports medicine doctor). When I saw her a couple of days ago she recommended I stop riding to work in Vans. I was like, "But they're stiff..." She pickup up one of my shoes, flexed it, and laughed. Burst my bubble why don't you. She recommended I ride in 'real cycling shoes', you know, the kind where you clip in and that have stiff soles. Gee, I might have some of those...

I took a big bottle with me on my ride and at first I thought no way would I ever make a dent in this and then by the end I was sucking it down. I got thirsty quick! Glad I had it along.

I tired to keep my heart rate above 130 (barely in zone 2) and had a good time. My right calf didn't hurt and it was a brilliant day.

Sleep	7
Waking HR
Body Weight	8:45 AM - 186 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water ride - large bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	gym - 8:00 AM ride - 12:00 PM
Workout Type
Weather
Course	incline leg press 3 x 14 - 180 lb. donkey kick 3 x 14 each leg - 70 lb. leg extensions 3 x 14 - 135 lb. leg curls 3 x 14 - 135 lb. calf raises 3 x 12 each leg wobble disk 2 min each leg
Results
Time	gym - 30 min
Distance
Pace
Equipment	Kona Paddy Wagon, Garmin Edge 500
Clothing

Technorati Tags: Kona Paddy Wagon,single speed

weights | errands by bike

For some reason I decided to lift (heavy!) weights today... not the brightest idea if you have not done this in a long while and/or don't have specific plans to continue. Soreness will be had and I will pay for my hubris.

In the afternoon I ran some errands on my commuter and took the long way home after. It was a great day and I couldn't resist.

Sleep	7
Waking HR
Body Weight	6:15 Am - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:30 AM ride - 1:30 PM
Workout Type
Weather
Course	barbell lunges 3 x 10 each leg - 85/95/95 lb. incline leg press 3 x 10 - 180/230/270 lb. donkey kick 3 x 10 each leg - 90/110/110 lb. leg extensions 3 x 10 - 155/175/195 lb. leg curls 3 x 10 - 160/180/180 lb. calf raises 10/12/12 each leg
Results
Time	gym - 40 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

weights | walk home from bus stop | treadmill run

Went to the gym and moved some iron around. I was super sleepy tired but felt pretty good in terms of being able to put in a quality workout.

After work I walked home and in spite of the fact that I was falling asleep at work, the walk woke me out and by the time I got home I figured why waste this energy and so I hit the treadmill for a quickie.

My knee felt awesome for about 10 minutes and then slowly got worse for the next 20 but it was never an issue. What happened to that pain-free run I had on Christmas eve...?! I miss it so.

Looks like I need to start watching what I eat and/or make an effort to be more active as my weight is really creeping up there.

Sleep	7
Waking HR
Body Weight	6:00 AM - 188 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water run - water
Injuries
Therapy
Time of Day	gym - 5:15 AM walk - 5:20 PM run - 5:50 PM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 75 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg curls 2 x 20 - 135 lb., 20 - 120 lb. (new machine) leg extensions 3 x 20 each leg - 25 lb. (new machine) calf raises 3 x 18 each leg treadmill - 1% incline
Results
Time	weights - 50 min run - 31:07
Distance	run - 4 miles
Pace	run - 7:30 all the way
Equipment	walk - Garmin Fenix run - Brooks Glycerin 11, Garmin Fenix
Clothing

weights

Man, everything was hard today. It's going to be great when I can ditch this gym stuff and go run in the woods instead.

It also looks like the holidays have caught up with me and my weight is higher than it has been since last winter. Time to reign it in.

Sleep	7
Waking HR
Body Weight	9:30 AM - 186 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	8:30 AM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 75 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 18 - 155 lb. leg curls 3 x 20 - 150 lb. calf raises 20/18/18 each leg wobble disk 2 min each leg
Results
Time	60 min
Distance
Pace
Equipment
Clothing

weights

My knee still feels a bit off (I know, that's the technical term...) so no cardio, etc. For some reason lunges and the leg press do NOT bother my knee. I guess that's good?

Sleep	6
Waking HR
Body Weight	6:00 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:00 AM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 75 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 18 - 155 lb. leg curls 3 x 20 - 150 lb. calf raises 3 x 18 each leg
Results
Time
Distance
Pace
Equipment
Clothing

weights | hot yoga | walk home from bus stop

It's all about the gym baby! Seriously, I seem to be getting here more regularly than I have in ages.

Weights this AM, some Breathe Hot Yoga after work and then my usual walk home.

It sure has been a DRY winter so far in that I have not needed a raincoat for this walk since I can remember.

Sleep	7
Waking HR
Body Weight	6:30 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:15 AM yoga - 5:45 PM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 75 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 18 - 155 lb. leg curls 3 x 20 - 150 lb. calf raises 3 x 18 each leg wobble disk 2 min each leg
Results
Time	weights - 60 min yoga - 60 min
Distance
Pace
Equipment	walk - Garmin Fenix
Clothing

Technorati Tags: Breathe Hot Yoga

weights

I kept going back and forth about doing something outside and eventually I decided to exercise indoors as I had lots of things to do at home.

On the plus side I increased the reps a bit today and boy was it noticeable. :) And boy was it tough to stay on the wobble disk after I toasted my legs.

Sleep	7
Waking HR
Body Weight	10:30 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	9:00 AM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 75 lb. incline leg press 3 x 20 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 16 - 155 lb. leg curls 3 x 20 - 150 lb. calf raises 3 x 16 each leg wobble disk 2 min each leg
Results
Time	60 min
Distance
Pace
Equipment
Clothing