weights | Expresso exercise bike | hot yoga | walk

Today was my first day of trying to lift weights like my PT told me to. The goal is to maximize the eccentric contraction so I push with both legs and then return the weight with one leg. How did it go?

I. Am. Weak.

On the bright side, when you start at the bottom it's easy to improve.


I think I must have tweaked my back doing squats as it felt vulnerable all day and then when I got to Breathe Hot Yoga it felt positively awful.  I took it easy, moved slowly, tried to engage my core and by the end of class I felt a little better than when I started so that's good at least.

At lunch I hit the Expresso exercise bike again, that's where I first noticed my back. I selected a flat course to try and get a sustained, consistent effort and that worked. I also went pretty hard and beat my previous effort on this course by about 1:30... it's going to be much harder to get a PR next time. :) There is this guy named, "P. Crusher" that seems to have the top times for just about every course. Today's effort put me in 2nd place on this one about 60 seconds back.

Walking home was great. We just had a really windy day and so all these fall colors are on the ground now instead of up in the trees. Unfortunately it won't last, the rains are coming and soon all this orange and red will turn to brown soup. But we have snow to look forward to!

Sleep	7
Waking HR
Body Weight	6:00 AM - 182 lb. 12:00 PM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:15 AM exercise bike - 12:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	squats 3 x 20 - 95 lb. incline press 3 x 10 each leg - 90 lb. leg extensions 3 x 10 each leg - 115 lb. leg curls 3 x 20 - 120 lb. donkey kick 3 x 10 each leg - 70 lb. calf raisers 3 x 15 each leg
Results
Time	exercise bike - 24:13
Distance	exercise bike - 8.3 miles
Pace	exercise bike - 20.7 mph
Equipment	trainer - Expresso exercise bike walk - Garmin Fenix
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga,Expresso Fitness,Expresso Exercise Bicycle,Falcon Flight

shopping in the International District

Tonight Shelley wanted to try this yummy sounding Mahogany Chicken (but more authentic than this recipe) so we figured why not head down to the International District and shop for ingredients. And since it was such a gorgeous day, why not walk!

It was beautiful out and came home via the bike path which offered up some really cool views of Seattle and Beacon Hill that I have not seen (at a walking speed anyway) before.

The Seahawks were playing, the fans were LOUD and it was so good to be outside.

Nice.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	apple, beef jerky, dark chocolate
Injuries
Therapy
Time of Day	11:00 AM
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	low-top Converse Chuck Taylor Classic sneakers, Garmin Fenix
Clothing

hot yoga

What a letdown.

Just as I thought I was recovering I get a dose of reality. Friday I went for a little treadmill run and it felt reasonable. As soon as I experienced any discomfort I shut it down. I was a little sore after but walking home from work actually made my knee feel better. So this morning I went to the Howe Street stairs for a workout and I lasted exactly half of one flight.

Crap.

I guess my IT band got much more irritated than I thought yesterday and I still need to cool it when it comes to impact activities. As usual, I want to rush things and it is taking a super-human (to me anyway) effort to not screw this recovery up.
Blah, blah, blah, Martin gripes about not being able to run, blah, blah, blah.

Plan A was to to do stairs and then top it off with some hot yoga. Plan B was to sit in the car and dork out with my phone for 30 minutes and then do yoga. Hey, at least I had a plan B.

I'm just glad Breathe Hot Yoga has a location relatively close to our house because I like it. Today the instructor was hauling ass and being the yoga n00b that I am it was hard to keep up. Still, good times.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	9:00 AM
Workout Type
Weather
Course
Results
Time	60 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Breathe Hot Yoga

treadmill run | walk

First run in a while and it was both good and bad.

Good in that I was able to go slightly longer than last time, bad in that even though I shut it down as soon as it got uncomfortable I could feel my IT band for the rest of the day. Sigh.

At least the effort felt fine.

Walking home from the bus stop after work I could feel my IT band but today walking actually seemed to make it better.

What's bizarre is how my Garmin Fenix wanted to record not only heart rate but also cadence...?! I was not wearing a heart rate strap or a foot pod.

Sleep	6
Waking HR
Body Weight	1:30 PM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	run - 1:45 PM walk - 5:15 PM
Workout Type
Weather
Course	run - treadmill, 1% incline
Results
Time	run - 35 min
Distance	run - 4.6 miles
Pace	run - 5 min at 8:00, 25 min at 7:30, 5 min at 7:00
Equipment	run - Brooks Launch, Garmin Fenix
Clothing