core | stretching | walk home from bus stop

I had a great core session and then spent some quality time stretching and using the foam roller on my IT bands. Stick a gold star on my forehead already.

After aggravating my IT band yesterday while running just one block I decided not to run; and try walking instead. It worked fine as long as I was on the flat or even going uphill but as soon as the road tips down my knee (read: IT band) complains. This is miserable.

When I got home I pulled out of the Cle Elum Ridge 50k that I had really been looking forward to running and moped around. All my injuries are pretty darn minor compared to what some people have to overcome but it sure feels like this summer has been recovery after recovery and it's getting old. OLD I tell you.

Oh yeah, I also slept like garbage because work is hella stressful right now. Woe is me.

ASIDE - can guys my age even use 'hella'? I'm thinking not. Strike two.

Sleep	4
Waking HR
Body Weight	5:30 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:00 AM stretching - 5:30 AM walk - 5:30 PM
Workout Type	active recovery
Weather	70, thundershowers, mostly dry
Course	plank 4(!) min, 2 min each side w/3 x 20 sec leg lift each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side clam knee lifts 50 each side side leg lifts 40 each side push-ups 20/12/10
Results
Time	core - 30 min stretching - 20 min walk - 30:02
Distance	walk - 1.7 miles
Pace
Equipment	Garmin Fenix
Clothing

core | bike commute | Expresso exercise bike

Core went better today and then at lunch I busted out my best (ever?) workout on the Expresso exercise bicycle at the IMA. Kind of hilarious that I'm killing it on a BICYCLE trainer right now... :(

This was  PR on this course for me by two minutes. Crazy. Then I took the long way home and wanted to join in the Seattle Running Club Cross Country workout this evening but when I tried to run down to where they were meeting I lasted exactly one block before my left IT band cried 'uncle' and I had to walk back home. Shit.

Come to think of it, my IT band had been complaining just a little even on the ride home. :(

Sleep	6
Waking HR
Body Weight	6:00 AM - 181 lb. 12:30 PM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM trainer - 12:45 AM
Workout Type	trainer - threshold commute - endurance
Weather	70, mostly cloudy, dry, light breeze
Course	plank 3 min, 2 min each side w/3 x 20 sec leg lift each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side clam knee lifts 50 each side side leg lifts 40 each side ball push-ups 16/14/12
Results
Time	core - 30 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: Seattle Running Club,bike commute

core | Expresso exercise bike | sauna | walk home from bus stop

Well, my left IT band is officially injured/irritated. CRAP.

I tried to dismiss it yesterday but no dice. It flared up good and proper while on the stairs so I got on the horn with FootWorks PT and got my 'prescription' for a rapid recovery; Ibuprofen, foam roller and ice. Here's hoping that works.

Until then, I'm back on the bike. Kinda feels like after I hurt my ankle. :(

Core was wicked haad [Said in my best Boston accent.] today. In part no doubt because of the debauchery I indulged in last night at a friend's 50th birthday party and then the resulting lack of sleep. Oh yeah, and I haven't done any core work in at least 1.5 weeks.

Sleep	6
Waking HR
Body Weight	6:15 AM - 183 lb. 12:30 PM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM trainer - 12:30 PM sauna - 1:15 PM walk - 5:15 PM
Workout Type	trainer - slightly harder than endurance pace, I was going pretty good
Weather	upper 70s, sunny, rain in the AM, dry afternoon, humid
Course	ball leg lifts I skipped this today. plank 3 min, 2 min each side w/3 x 20 sec leg lift each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side push-ups 10/10 God was I not motivated for these... trainer - Outlaw Rock
Results
Time	trainer - 30:43 sauna - 10 min walk - 27:57
Distance	trainer - 10 miles walk - 1.7 miles
Pace
Equipment	trainer - Expresso exercise bike walk - Vans
Clothing

Technorati Tags: Expresso exercise bicycle,Expresso Fitness,Outlaw Rock

Howe Street stairs

Damn it.

I hurt the IT band on my left knee at Cascade Crest 100 so because of that and my insane blisters I took one full week off from any sort of impact activity. I guess it was not enough.

I was just walking each flight today and going up felt fine but going down after about 20 minutes started to irritate my left knee. So what did I do? Like an idiot I kept going. I need to work on knowing when to pull the plug on workouts. Especially since I have still have several goals for this fall.

About 20 or 30 minutes in this couple showed up both looking uber fit. After another 20 minutes they took a breather at the top and suddenly when I show up the guy says, "He Martin...!" Turns out it's Leif Clarke and wife Colleen. We chatted for a minute and agreed how efficient running is compared to cycling if you want to just get in a workout and then I got back to it; 'it' being making my left knee worse.

About 50 minutes in I finally had myself convinced to call it quits when this woman who had been there pretty much as long as I had said in passing, "You are an animal on these!" What does Martin do? He does one more flight instead of going to the car.

Now I am in pain, I feel stupid (because I AM stupid) and I get to see how long it will take for my IT band to recover.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	large bottle w/1 scoop HEED and 1 tablet Nuun
Injuries	left IT band is sore and irritated
Therapy
Time of Day	11:30 AM
Workout Type	endurance
Weather	mid 70s, sunny, dry, calm
Course
Results
Time
Distance
Pace
Equipment	Brooks Launch, Garmin Fenix
Clothing	Brooks 5" Essential Run Short, Headsweats Visor

Technorati Tags: Howe Street stairs