core | errands by bike

Although I didn't sleep a ton last night it was very restful, that counts for a LOT.

I wasn't so motivated at the gym this AM and thus ditched the rehab/weights plan and just did my core routine. On the upside I felt super! No doubt being rested and not having just finished an exhausting rehab session helped too. Bottom line is today I was almost able to do all the core stuff I used to before my injury. Nice.

I had to take today off of work to run a bunch of errands and opted to do this on my bike as the weather was stellar. Shorts and short sleeves all the way baby. Of course not all the errands were fun...

It was surprisingly windy out today! But I was having a blast. I passed more than a couple of geared bikes going up and over Dexter and chased down another climbing up and through Discovery Park. You can take the rider out of the race but you can't take the racer out of the rider and all that... :)

The wind was at my back riding through Myrtle Edwards Park and I was flying. Love that. I went up to the Pike Place Market just for fun and was on and off sidewalks all day just having a good time. Urban riding at its best.

If you zoom WAY in you can even see where I rode along a narrow concrete divider instead of the bike path proper going home across the I-90 lid. And now that I zoom in I can even see where I had to paperboy it up S Irving St to get home. :)

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type	endurance
Weather	low 60s, sun, dry, wind
Course	ball leg lifts 3 x 20 each leg plank 3:00, 2:00 each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30 push-ups 20/14/10
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

bike commute | rehab | cardio | treadmill run

Oh man, I had nothing alcoholic to drink last night, a super (read: healthy and not heavy) dinner and yet slept like dirt yet again. I blame stress.

The result was me not going to the gym in the morning but somehow I rallied in the afternoon and went at lunch.

So on the downside I was dragging all day but on the upside I ran for 20 minutes again and it felt fine! Unfortunately I wore some lousy socks for running and got a big blister on my left big toe but fortunately I didn't feel it until after I completed my run. I also ran slightly faster today than previously. Bonus.

Up, down, half full, half empty; it really is just perspective.

I went to FootWorks PT for another rehab session this morning and the diagnosis is that I am getting stronger and I got the official endorsement for slightly longer treadmill runs.

Sleep	4
Waking HR
Body Weight	11:30 AM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	rehab - 8:00 AM elliptical trainer - 11:30 AM treadmill - 12:00 PM
Workout Type	endurance
Weather	mid 50s, sunny, mostly dry (I missed all the showers anyway)
Course	elliptical trainer - 13 incline, 13 resistance treadmill - flat
Results
Time	elliptical trainer - 30 min treadmill - 20 min
Distance	elliptical trainer - 3.7 miles treadmill - 2.7 miles
Pace	treadmill - 15 min at 7:30, 5 min at 7:00
Equipment	elliptical trainer, treadmill - Brooks Launch commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: FootWorks PT

core | Expresso exercise bike

I made it to the gym this morning but my left ankle has been a little sore lately so I opted to skip the rehab (read: jumping around on one foot) today. For some reason that decision also made it hard for me to do my core routine! :( I managed to check the core box but bailed after only one set of push-ups. Oh well.

At lunch I skipped the elliptical trainer and the treadmill in favor of the Expresso exercise bicycle to also encourage my ankle to feel better. I picked a course I have done at least three times and in spite of not feeling tip top and having slightly heavy legs at the start I still got a PR. Small reconciliation for the morning I suppose. Or an indication that I didn't really go that hard during my previous efforts, you make the call.

I did average over 90 rpm, that is not easy for me.

Sleep	6
Waking HR
Body Weight	12:00 PM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM exercise bike - 12:00 PM
Workout Type	endurance
Weather
Course	ball leg lifts 3 x 20 each leg plank 2:00, 1:30 each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 20 push-ups 20 Expresso exercise bicycle - Drifters Peak
Results
Time	bike - 32:59
Distance	10.1 miles
Pace	18.4 mph
Equipment	Expresso exercise bicycle
Clothing

Technorati Tags: Expresso exercise bicycle,Drifters Peak

Howe Street stairs

Nice.

I was dragging a bit this morning but slowly got it in my head that I wanted to exercise on the Howe Street stairs so I went upstairs to tell Shelley and turns out she needed the car in two hours. Time's a wastin'!

I was hoping to get in a solid hour today and I managed it. At first my legs were pretty lethargic and heavy from yesterday but after four flights I was in the grove and kept it super steady all the way to the end. In fact, looking at my GPS data below it seems I went faster today than I ever have in recent memory? By just a couple of seconds per flight anyway.

As a bonus I saw my friend Thom Wagner on the stairs! Turns out he had gone to our gym which is supposed to open at 8:00 AM but the host was late. Undaunted he turned to Plan B and came out to play on Howe Street. Way to go Thom.

Today I was hitting it 'pane e acqua' as they say in professional bike racing. What that meant for me today is I was venturing out without music. I know! But it was actually a pretty good call. I did look at my watch a bit too much but it was nice not to have the same old mix blaring in my ears for a change.

Usually when I say I have drunk a large bottle during this workout I don't really quite finish it but today I did drain it all the way. I think that is a good thing. I think in general I need to hydrate more when I exercise and when I'm not exercising.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	7:45 AM - PowerBar Energy Blasts
Lunch
Dinner
Workout Food	large bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	8:30 AM
Workout Type	intervals
Weather	50, cloudy, dry, calm
Course	Howe Street
Results
Time	1:01:58
Distance	17 flights (2.7 miles)
Pace	3:39/flight
Equipment	Brooks Launch, Garmin fenix
Clothing	Teko organic SIN3RGI Light Minicrew, Brooks 5" Essential Run Short, Patagonia Capilene 1 Silkweight Stretch T-Shirt, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs