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

core | bike commute

I'm hoping to finally get in three core days this week... Day one, check.

Feeling pretty darn rested overall.

And perhaps that is why I pushed it on my ride home. There was this guy on a carbon everything in front of me and usually this kind of bike and rider can fly past me but today this guy was going kind of slow and as I turned up Lake WA Blvd just north of Leschi on my way home I decided to push and amazingly caught him. As you ride through Frink Park the road dips and he went zooming past but on the rise to I-90 I pulled past again.

The key to winning is never letting your competitors know when you are racing. Shallow am I.

Sleep	7
Waking HR
Body Weight	6:30 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM
Workout Type
Weather	75, sunny, dry
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 side roman chair knee lifts 50 push-ups 20/18/12 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Bicycle Sunday ride

It was Bicycle Sunday today so I took advantage by heading down Lake WA Blvd to enjoy the sun.

As I'm riding south I suddenly feel a hand on my back from someone giving me a push! It was Aaron Shaw who was out with Dustin Van Wyck. They were resplendent in matching kits and carbon bikes and I had on baggy shorts, no shirt and was riding my commuter. Say hello to 2014.

It was pretty cool to be out among all these people! Tons of kids too. There are so many boats anchored at Seward Park, that bay is one big party.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	2:00 PM
Workout Type
Weather	low 70s, sunny, dry,light breeze
Course
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Bicycle Sunday,Cascade Bicycle Club,Lake WA Boulevard

Cougar 12 + Bear Ridge trail run

Yes!

Ran with Bryan Estes today and I felt better today than I have in at least three weeks. Boy did I need that.

I felt like we kept up a pretty steady/good pace climbing Bear Ridge and then instead of fading I was able to push the pace just a little at the top of De Leo Wall. Nice. My nutrition was also spot on. Bonus.

The only bummer is my GPS crapped out and lost the satellites on what can only be described as a stellar, cloudless day?!

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast	4:45 AM - banana, Hammer Bar, water
Lunch
Dinner
Workout Food	bottle w/1.5 scoops HEED, PowerBar Energy Gel
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather	low 50s, dry, sunny, calm
Course
Results
Time
Distance	15 miles?
Pace
Equipment	Brooks Cascadia 9, Garmin Fenix
Clothing	Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Patagonia Capilene 1 Silkweight Stretch T-Shirt

Technorati Tags: Cougar Mountain,Cougar 12,Bear Ridge,De Leo Wall,trail running