core | bike commute | SRC track workout

Just another banner day!

Got to the gym for core, rode my bike to work and then joined the Seattle Running Club crew at the Garfield High School track for yet another freaking awesome session.

It was awesome not because I did well or went fast but because I almost turned around half way there and didn't. Instead I had a great workout! Thanks to Shelley this time for the motivation.

Just like on Tuesday, today I was attaching WAY too much significance to this workout and I need to lighten up. After the third interval I was very motivated to finish this.

Here are some highlights from the track workout.

• I saw Uli Steidl on my ride to work. He was running. We were practically going the same speed. After running to and from work he drilled it at the track. Damn.
• I finished! This is only the second Wednesday night workout that I have been able to finish and it feels pretty good.
• For the second time I was not last. Obviously I am improving.

Sleep	7
Waking HR
Body Weight	6:30 AM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:45 AM track workout - 6:10 PM
Workout Type
Weather	run - mid 60s, sunny, dry, light breeze
Course	on the ball leg lifts 2 x 60 twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 3 x 20 each leg fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/14/10 wobble disk 2 min each leg track: ladder 2000 m on, 400 m off 1600 m on, 400 m off 1200 m on, 400 m off 1000 m on, 400 m off 800 m on, 400 m off 600 m on, 400 m off 400 m on, 400 m off 200 m on, 200 m off 200 m on
Results
Time	core - 45 min
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Glycerin 11, Garmin Fenix
Clothing	run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt (but I only wore it on the way home)

Technorati Tags: Seattle Running Club,track workout,Garfield High School

Howe Street stairs | bike commute | Fleet Feet run

Funny how fast things can change.

The last four days (and especially Sunday) have been kind of depressing and today turned most of that right round.

I got in a pretty good Howe Street stair workout in the morning, rode my bike to work and then even though I was worried about the Fleet Feet Sports Seattle run [Why...?! No idea why I do this to myself.] I had a good time there as well.

I really needed that.

It felt good to be back at the stairs. :) And in spite of doing stairs I still felt pretty good (not tip top but good) during the run. I am definitely well rested.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/2 scoops HEED commute - water
Injuries
Therapy
Time of Day	stairs - 5:30 AM run - 6:00 PM
Workout Type
Weather	run - 60, partly cloudy but bright sun at the end, dry
Course	stairs - Howe Street run - summer loop
Results
Time	stairs - 47:08 run - 46:19
Distance	stairs - 2.2 miles (13 flights) run - 6 miles
Pace	run - 7:45 min/mile
Equipment	stairs - Brooks Launch, Garmin Fenix commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Glycerin 11, Garmin Fenix
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Howe Street stairs,Howe Street,Fleet Feet Sports Seattle,Tuesday night run

Breathe Hot Yoga | walk home from bus stop

No gym/core today, not much of anything really, luckily I took my yoga mat to work on the chance I would want to give that a try on my way home and I did. Nice. Thanks for being so conveniently located Breathe Hot Yoga.

I had a blue moment today where I was stressing about exercising, my ability to keep pushing myself and whether or not I could still compete. Two friends stepped up to reassure me and give me some perspective. That was nice, thanks Justin Angle and Bradlaugh Robinson.

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

Technorati Tags: Breathe Hot Yoga,hot yoga

Discovery Park run (aborted)

Man... I hate it when this happens.

I thought I was ready for a run and not wanting to drive east I headed up to Discovery Park for two or three loops.

Not.

I made it maybe one mile and then I hit a rise and suddenly I was walking. It wasn't that my body was wasted, my head just was not in it today. I walked FOUR times during this loop and when I got to the car I promptly got in and drove home. Oh well.

Objectively I know exercising has to be fun but sometimes I still get mired down in the moment or thinking I need to structure my activities so I can improve. Sometimes it works, other times it really sucks.

As usual, my heart rate strap freaked out at the start of the activity... I probably never topped 140 bpm.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	large bottle w/2 scoops HEED but I only took a few sips
Injuries
Therapy
Time of Day	1:50 PM
Workout Type
Weather	upper 50s, light rain, light wind
Course
Results
Time
Distance
Pace
Equipment	Brooks PureGrit, Garmin Fenix
Clothing	Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

Technorati Tags: Discovery Park,Loop Trail