cardio | bike commute | run |urban MTB ride

A day of fitness!

Made it to the gym this morning for some elliptical trainer which I figured would not aggravate my hip (luckily I was correct) and then went for a short lunch run with Brad Coston and Frank Barber.

This run was an eye opener. Usually I'm the slow guy when I run with my friends. Well Brad and Frank are just getting into running so for a change I was the fast guy. It worked out perfectly as my hip was making noise even at a recovery pace and I was forced to go slower than I might otherwise have gone. Plus we talked a ton which was cool.

After work I rode over to my friend Tony Callen's house to meet him and a friend for one of Tony's urban MTB rides. It was a blast! Except I took some of the dirt sections too fast and fell down twice. :( No damage but I got home really dirty for having ridden in the city. :)

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	rides - water
Recovery
Injuries
Therapy
Time of Day	cardio - 5:15 AM run - 12:45 PM
Workout Type
Weather
Course	elliptical trainer incline - 12 resistance - 12 cadence - low 140s
Results
Time	cardio - 30 min
Distance	cardio - 3.4 miles
Pace
Equipment	run - Brooks Glycerin 12 rides - Raleigh Mojave 8.0
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

Technorati Tags: bike commute,lunch run,urban MTB ride

bike commute

Another day of riding my bike to work! Impulsively I took the long way home up around Discovery Park and the Magnolia Bluff.

It was a beautiful day but boy were those hills tough on this bike...

NOTE - see what I did there? I blamed my lack of cycling fitness on my bike. :)

My sit bones are also kind of tender. Who would have thought I would get that out of cycling shape?

Sleep	7.5
Waking HR	4:30 AM - 45
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute

bike commute

Today was my first commute by bicycle in months! I rode to my doctor (Oren Townsend) on the way to work and then home.

I went to see Oren to try and sort out this hip issue I've had for the last couple of weeks. On the up side he said that if I have a hernia it's a very small one. He noticed a tendon/ligament that was much tighter on my right side than on the left so he recommended I take it easy for a week and take Ibuprofen for that time as well. If the Ibuprofen helps, it's probably not a hernia, if it does not we'll proceed with an ultrasound.

Riding my bike was so much fun! I got some new tires that feel awesome but they are much larger than what I used to use which in a single speed mean a larger gear... the hills are harder. :( But I'm also not used to this so I'll give it time.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute,NoStoppingMonday,The Balanced Athlete

Seattle Running Club Chuckanut 30k training run

Oh MAN did it feel good to be out in the woods again but my right hip did NOT cooperate. I was not comfortable. It made itself known pretty much from the start and just kept getting worse as the day wore on, especially on the descents which is a giant shame as I love to go downhill.

Luckily it was a super day! The weather was awesome, the trails were in great shape and I ended up connecting with Steven Kent and Michael Linscott who lucky for me were fresh off a 50-mile race so we were the same speed. It's so fun to have company.

The Seattle Running Club has staffed Aid Station #2 at the Chuckanut 50k for years and I just learned they have been putting on this training run for quite some as well. Nice.

It was mostly clear up on Chuckanut Ridge so the views were fabulous. We enjoyed them.

In spite of not being comfortable during the run I was still able to muster a smile(?) after.

Here are all the pictures and video.

Sleep	7.5
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - applesauce, 1 scoop Hammer Whey Protein, banana, Udo's Oil
Lunch
Dinner
Nutrition	2 large Water Bottles each w/2 scoops Perpetuem, 2 big shots of Hammer Gel
Recovery	large Water Bottle w/3 scoops Recoverite
Injuries
Therapy
Time of Day	9:00 AM
Workout Type	endurance
Weather	upper 40s to low 50s, calm, dry, sunny
Course	middle 30k of Chuckanut 50k course
Results
Time
Distance
Pace
Equipment	Brooks Cascadia 10, Ultimate Direction SJ Ultra Vest 2.0
Clothing	Injinji Run 2.0 Original Weight Mini-Crew, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Extreme Short Sleeve Baselayer, Brooks Podium LS shirt, JackRabbit Visor, Brooks Pulse Lite Glove II

Technorati Tags: Seattle Running Club,Chuckanut 50k