Howe Street stairs | bike commute | Fleet Feet run

I was able to string together a multi-sport day like this in the past but today it felt incredibly laborious and slow. Too much too soon?

While on the Howe Street stairs this morning I started out feeling wasted and tired but that's usually normal. :) I loosened up and started to feel improvement but then the tiredness returned and I just quit after 30 minutes because I was too exhausted to continue!

That should have been a huge red flag but I forged on.

Did I mention that I hung out in the sun at lunch and sat down in Colman Park (in the sun) for a bit before the regular Tuesday Fleet Feet Sports run? By the time it started I was half asleep and during the run I never felt anything close to vim or vigor. It was pretty arduous from the start and at the first sign of a hill coming back I was walking. If you look at my GPS data below carefully you will see that I had to walk FIVE MORE TIMES in the last three miles. Not only was I tired, I just had zero will to work.

At least the day was spectacular.

And after the run we had an impromptu egg toss competition in Colman Park! That was a blast. Several people in the park joined us as there were extra eggs so we had 12 teams/pairs of people. I paired up with Julie Cassata and we got 2nd place! Even while up against ringers... :)

Hilariously (not!) my ride home from the run felt fine. Jesus.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - half a large bottle w/2 scoops HEED run - water
Injuries
Therapy
Time of Day	stairs - 5:45 AM run - 6:00 PM
Workout Type	strength endurance
Weather	upper 70s, sunny, dry, calm
Course	stairs - Howe Street run - summer route
Results
Time	stairs - 31:34
Distance	stairs - 9 flights (1.5 miles)
Pace	stairs - 3:30/flight
Equipment	stairs - Brooks Launch, Garmin Fenix run - Brooks Launch, Garmin Fenix commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing	run - Brooks 5" Essential Run Short

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

core | bike commute | lunch walk

Yeah! For the second time since our vacation I am doing my core work but I forgot to do one exercise, again. It really has been a long time since I was regular about this.

Today was a real active recovery day. Super mellow ride to and from work and a leisurely walk at lunch with some co-workers. Nice.

I still feel wicked tight and tired though, stretching and foam roller are surly needed in addition to rest or active recovery.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM walk - 12:15 PM
Workout Type	active recovery
Weather	low 70s, sunny, dry, calm
Course	ball leg lifts 3 x 20 each leg plank 2 min, 1:30 each side twisters 50 each side - 12 lb. leg extensions 100 back extensions I forgot to do these... push-ups 16/12/10
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Carnation Valley, Everett, Mukilteo, Edmonds ride

Yes!

After yesterday's run I wanted to get out for another quality session and knowing I could not string together back-to-back runs on account of my ankle I went for a ride with my friend John Phillips. We went all over the place and I nearly clocked a century. I also didn't die until the end of the ride... whew!

John and I are very compatible and our riding styles very similar, it was super to ride and eat and talk and eat and drink and ride. The brilliant day didn't hurt either.

My back was a little sore after but not incredibly so. Mostly I was just good and tired.

In the afternoon I did some light Pilates which helped me back get out of that hunched position.

My legs started to fade at the end but I was pleasantly surprised how effective slowing down just a little and some Hammer Gel was. Lesson learned. I also made an effort to drink for a change.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - apple sauce, 1 scoop protein powder, 2 scoops Perpetuem, Udo's Oil, walnuts, banana, tea
Lunch
Dinner
Workout Food	ride - large bottle w/2 scoops Perpetuem, large bottle w/some random swag energy drink, 1.5 large bottles water, 2 Hammer Bars, 2 shots Hammer Gel, Honey Stinger Waffle
Injuries
Therapy
Time of Day	ride - 7:30 AM Pilates - 5:15 PM
Workout Type	endurance
Weather	upper 60s, light breeze, dry, sunny
Course
Results
Time	ride - 5:13 Pilates - 45 min
Distance	ride - 94 miles
Pace	ride - 18.1 mph
Equipment	ride - Ti Cycles Hyak, Garmin Edge 500
Clothing	ride - knit shoe covers, bib shorts, Craft Active Extreme Short Sleeve Baselayer, short sleeve jersey, cap

Technorati Tags: Ti Cycles,Hyak

Cougar Mt trail run

Nice.

Today I got out for the real deal - a proper trail run. Man that felt nice to be able to do.

I connected with Bill Huggins, Bradlaugh Robinson and Edgardo Balansay for a lap of Squak Mountain. We had the usual, "How far did we actually go...?" discussion after as each of our GP Swatches measured the effort differently and the consensus was it's about 14-15 miles. So much for high-tech accuracy.

This is a super group.

Unfortunately I was struggling quite a bit to keep up but the leaders (Bill and Edgardo) were kind enough to wait at every intersection and summit.

On the up side the descents felt better. I'm still not feeling fast on downhills but it must be all right as I kept pace with Bill and Edgardo told me he thought I was going quick. At least when the conditions are good (they were perfect today) I'm not such a Cautious Cathy at this point in my recovery.

Today was basically UP and then DOWN, repeat. I had to throttle it way down on the second climb but at least it worked and I shuffled all the way to the top with no walking. I went too fast (for me) on the first climb and had to walk a couple of sections.

There is a short flat bit on the way back to the car and I was crawling there... rats. Everyone else sped up to close out the run.

In the afternoon I treated myself to a massage with Jenny Dailey. Good stuff.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - apple sauce, 1 scoop protein powder, 2 scoops Perpetuem, Udo's Oil, walnuts, water
Lunch
Dinner
Workout Food	2 bottles each w/2 scoops HEED, 2 gels
Injuries
Therapy	4:30 PM - 60 min massage
Time of Day	7:00 AM
Workout Type	endurance
Weather	mid 60s, sunny, dry, calm
Course	trail conditions were epic, soft yet not slick/wet/slippery
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 8, Garmin Fenix, 2 hand held bottles
Clothing	Teko organic SIN3RGI Light Minicrew, Brooks 5" Essential Run Short, Patagonia Capilene 1 Silkweight Stretch T-Shirt

Technorati Tags: Squak Mountain