core

Got to the gym nice and early today but my heart just isn't in this right now. Today I at least managed to go through the motions and check the workout box.

Sleep	7
Waking HR
Body Weight	5:45 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:00 AM
Workout Type
Weather
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lift each side twisters 50 each side - 12 lb. leg lifts 50 [I did these instead of extensions in order not to bend my knee!] back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side clam knee lifts 60 each side side leg lifts 50 each side push-ups 20/14/10 wobble disk 2 min each leg
Results
Time
Distance
Pace
Equipment
Clothing

IT band update

After riding the all too ridiculous injury roller coaster for the last three weeks I figured I need to get a handle on what the hell is going on in my left knee so that I can finally heal up proper.

Last Friday I got a MRI and today I saw my doctor Neil Roberts to discuss the scan. Here is what he said.

• My problem most definitely is IT band inflammation, that was vividly evident on the images.
• Since I have obviously been re-aggravating my IT band over and over it was time for a reset.
• I got another cortisone shot in the bursa of my left knee.
• Neil also prescribed some topical anti-inflammatory cream.
• I'm supposed to rest for one week.
• Then I can do some light cross training for the next week. In this case 'cross training' means anything that does not bend my knee too much like walking, cycling, weights without the full range of motion, elliptical trainer, swimming, etc.
• After these two weeks I can finally start to run again. Slowly.

On the one hand it's a huge relief to know what is wrong and what I need to do and on the other it's pretty frustrating to have this almost four week delay in my recovery. Especially since it's essentially my fault.

I was still kind of holding out hope to run some races this year but now it appears I will not have any fitness until 2014. So what's my next goal? The Orcas Island 50k next year. It's perhaps ironic that this event is what put me out of action this year and started the (what seems like endless) series of recoveries from injuries. Here's to running this event healthy!

The moral of this story is address shit as it comes up and don't delay.

core

I just ran out of gas today. And by 'gas' I mean motivation to do the same old thing.

I got to the gym plenty early, started to do the plank and after just two minutes was in no mood to continue. I tried to salvage the workout with some other,more traditional ab exercises but even that didn't last and after 25 minutes or so I just called it a day and went home.

Rats.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	plank 2 min crunch machine 100 (I forget the weight) incline sit-up board 50 leg lifts 50
Results
Time	25 min
Distance
Pace
Equipment
Clothing

core | bike commute

After resting two days I was able to ride to work. The weather didn't even cooperate that much and I still had a great time. I got soaked at the very end of both commutes but it was warm.

I always find it illuminating how fun a stupid little ride like this can be when you are not able to do much else or even this on a regular basis.

Sleep	7
Waking HR
Body Weight	6:00 AM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:15 AM
Workout Type
Weather
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 60 each side side leg lifts 50 each side push-ups 20/14/10 wobble disk 2 min each leg
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing