Training Log Archive: itsmartinIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Note
rhr:46 slept:7.0 (rest day)
Friday Feb 27, 2015 #
Note
rhr:44 slept:7.0
Strengthening 45:00 [3]
weight:182lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 3 min each leg
Walking 55:57 [1] 3.06 mi (18:17 / mi) +453ft 16:02 / mi
shoes: Sneakers
After a visit to FootWorks PT Neal Goldberg thinks I have either a hernia or a strained/torn abdominal wall. So I scheduled an appointment with my doctor to confirm/deny. Boo.
Strengthening (Hot Pilates) 1:00:00 [4]
ahr:95 max:143
Just to see how hard this class really is I wore my heart rate strap and Garmin watch today. Turns out my heart rate doesn't get nearly as high as I thought it would...? I sure feel maxed out during the class, I guess some/most of this is due to muscle failure.
Walking (Commute) 20:02 [1] 1.18 mi (17:03 / mi) +64ft 16:13 / mi
shoes: Sneakers
Thursday Feb 26, 2015 #
Note
rhr:42 slept:7.0
Running (Treadmill) 45:00 [2]
ahr:117 max:136 weight:187lbs shoes: Brooks Glycerin 12 #1
1% incline
2 min to get up to speed
38 min at 8:00
5 min at 15:00 (0% incline)
My right hip feels fucked up, how depressing. Going to see Neal Goldberg tomorrow to find out if it really is my sartorius or something else.
On the upside my heart rate stayed below 130 after the initial spike. My heart rate at this pace has dropped at least 5-10 beats in one month.
Cycling (Trainer) 33:27 [2] 10.1 mi (3:19 / mi)
ahr:122 max:135 weight:186lbs shoes: Expresso exercise bicycle
Figured I would give this a shot since running hurts. Riding did not, yeah!
My heart rate was well under 130 until the last two miles when it crept up to the low 130s.
Strengthening (Yoga) 1:00:00 [3]
Walking (Commute) 20:17 [1] 1.14 mi (17:50 / mi) +5ft 17:45 / mi
shoes: Sneakers
Wednesday Feb 25, 2015 #
Note
rhr:46 slept:7.0
Running (Treadmill) 45:00 [2] 5.2 mi (8:39 / mi)
ahr:127 max:164 weight:187lbs shoes: Brooks Glycerin 12 #1
1% incline
2 min to get up to speed
38 min at 8:00
5 min at 15:00 (0% incline)
After the initial spike my heart rate finally stayed well below 135! I saw 132 a couple of times and 133 once but usually it was just below 130. Nice.
But my right hip is bugging me a little bit. It almost feels like I hurt my sartorius on the other side... that would suck.
Sauna 30:00 [0]
Went to the IMA with the best of intentions/hoping for another run but my right hip is acting up now and it did not feel good at all. So by the time I got to the IMA I had resolved to skip the run and get some heat instead.
It helped, a little bit.
Walking (Commute) 22:02 [1] 1.19 mi (18:26 / mi) +56ft 17:39 / mi
shoes: Sneakers
Damn it, my right hip is not okay. :( Decided to bag the SRC track workout tonight.
Tuesday Feb 24, 2015 #
Note
rhr:48 slept:7.0
Strengthening 45:00 [3]
weight:186lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 3 min each leg
Walking 19:48 [1] 1.15 mi (17:13 / mi)
shoes: Sneakers
I got home a little too early and simply ran out of steam while waiting around... I had the intention of running with the Fleet Feet group but no dice. Instead I ate a ton of food.
Monday Feb 23, 2015 #
Note
rhr:50 slept:6.0
Cardio (Elliptical Trainer) 30:00 [1] 2.5 mi (12:00 / mi)
weight:187lbs shoes: Sneakers
incline - 11
resistance - 11
Active recovery, kept my heart rate under 110 bpm.
Walking (Commute) 18:42 [1] 1.02 mi (18:17 / mi) +142ft 16:09 / mi
shoes: Sneakers
Sunday Feb 22, 2015 #
Running 4:16:11 [2] 18.3 mi (14:00 / mi) +6785ft 10:22 / mi
ahr:123 max:166 shoes: Brooks Cascadia 9-Red 12.5
This was a tour of North Tiger by Ben and we ran all of his favorite trails. Some awesome stuff! And a couple of tricky turns that I would have missed. Climbing Cable Line just before the finish was a bit of trudge but overall this is a fantastic route.
After my initial spike I kept the heart rate under 135 all damn day.
Massage 1:00:00 [0]
Saturday Feb 21, 2015 #
Note
rhr:48 slept:6.5
Running 3:01:25 [2] 16.53 mi (10:59 / mi) +4399ft 8:46 / mi
ahr:123 max:146 shoes: Brooks Cascadia 10 #1
AKA Cougar 10 + Bear Ridge + Wilderness Cliffs + De Leo Wall
Ouch! I was blown from the start. Ran with Jon Robinson, David Miller and Gretchen Van Dyke. WHO ARE ALL FASTER THAN I AM. I was pegged on the first climb and never recovered. Had to walk 95% of Wilderness Cliffs and was slow on the flats. At least I felt okay on the descents but it hardly helped me keep up. Every intersection we got to I would see everyone standing around chatting. Oh well, it was a really nice day meaning not too cold and the trails were in pretty good shape. Some mud but not bad.
In spite of the fact that I felt pegged my heart rate never got that high. Guess I really was tired.
Nutrition-wise I was spot on so the slowness was not due to bonking.
Friday Feb 20, 2015 #
Note
rhr:55 slept:7.0
My heart rate was high when I woke up because I had to take a piss.
Strengthening 45:00 [3]
weight:185lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/14
wobble disk: 3 min each leg
Running 38:12 [2] 4.86 mi (7:52 / mi) +222ft 7:32 / mi
ahr:138 max:159 shoes: Brooks Glycerin 12 #1
I think I finally got the course right this week. Except for the usual initial spike and one hill I _almost_ kept my heart rate under 140. Which means I didn't really do what I was supposed to. :(
Thursday Feb 19, 2015 #
Note
rhr:51 slept:7.0
Walking 32:01 [1] 1.9 mi (16:51 / mi) +45ft 16:29 / mi
shoes: Brooks Transcend
The SRC-Brooks team got a tour of Brooks HQ, the product testing lab and the Trailhead store plus we got lunch.
Walking 32:12 [1] 1.97 mi (16:21 / mi) +163ft 15:10 / mi
shoes: Brooks Transcend
Strengthening (Yoga) 1:00:00 [3]
Walking (Commute) 19:03 [1] 1.14 mi (16:42 / mi) +4ft 16:39 / mi
shoes: Brooks Transcend
Wednesday Feb 18, 2015 #
Note
rhr:49 slept:7.0
Walking (Commute) 19:03 [1] 1.15 mi (16:34 / mi) +40ft 16:02 / mi
shoes: Sneakers
Running (Track) 1:42:49 [4] 9.32 mi (11:02 / mi) +325ft 10:40 / mi
shoes: Brooks Glycerin 12 #1
The workout called for 6-8 x 1000, I managed to do six. This was my first time on the track in five or six months and it showed... I started out too fast and not only faded within each interval but it also felt like each km got slower and slower.
Oh well, I'm here to improve.
On the upside my sartorius/hip did not flare up! And this is how I injured it in the first place was by running intervals.
Tuesday Feb 17, 2015 #
Note
rhr:45 slept:7.5
Walking (Commute) 18:29 [1] 1.14 mi (16:15 / mi)
shoes: Brooks Transcend
Running 1:59:27 [3] 12.35 mi (9:40 / mi) +931ft 9:02 / mi
ahr:125 max:160 shoes: Brooks Glycerin 12 #1
Ran to the run, ran the run, ran home from the run. Went super mellow to and from but pushed the pace for the first time during. And it felt okay! Heart rate was in the mid 150s on the Interlaken climb but it felt good and not like I was going to blow. The fast guys still dusted me but for a change I dropped some of the middle pack.
Perhaps not what I should have done but I needed to change it up. I'm back to slow running this weekend.
Monday Feb 16, 2015 #
Note
rhr:42 slept:7.0
Strengthening 45:00 [3]
weight:185lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/11
wobble disk: 3 min each leg
Cycling 2:27:29 [2] 43.36 mi (3:24 / mi) +1805ft 3:16 / mi
ahr:119 max:237 shoes: Ti Cycles Hyak
Not sure what that max heart rate is referring to... my average is much more like it. Kept it under 135 all day. Man I like riding my bike.
Strengthening (Hot Pilates) 1:00:00 [4]
Yet another instructor I have never had and yet another new routine. Who knew there were so many ways to get tired.
Sunday Feb 15, 2015 #
Note
rhr:46 slept:7.0
Running 1:31:07 [2] 10.32 mi (8:50 / mi) +1241ft 7:56 / mi
ahr:137 max:158 shoes: Brooks Cascadia 10 #1
3 loops, went down to the west beach and up from the lighthouse on the 3rd loop. It was BUSY. So many people and dogs and kids, more than I have ever seen including down by the beaches.
Feeling slow, in spite of the fact that I am supposed to keep it slow. Kept the heart rate under 140 except for a couple of climbs and the last climb up from the lighthouse.
Saturday Feb 14, 2015 #
Note
rhr:52 slept:6.5 (rest day)
http://www.hotelvintage-seattle.com/
Free wine tasting every night from 5-6, incredible rooms and super nice staff. Plus, you're right in the middle of downtown. We brought along our traditional hotel picnic dinner. Good times.
Friday Feb 13, 2015 #
Note
rhr:45 slept:6.0
Strengthening 45:00 [3]
weight:184lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/14/12
wobble disk: 3 min each leg
Running 1:20:57 [2] 9.75 mi (8:18 / mi) +893ft 7:39 / mi
ahr:139 max:161 shoes: Brooks Glycerin 12 #1
Urban exploration!
Running 23:45 [2] 2.64 mi (8:59 / mi) +108ft 8:39 / mi
ahr:131 max:147 shoes: Brooks Glycerin 12 #1
Running 44:05 [3] 5.42 mi (8:08 / mi) +297ft 7:44 / mi
ahr:138 max:153 shoes: Brooks Glycerin 12 #1
I took a wrong turn again, this time I went a little long. I was running with "Paul" from Microsoft who drove out here from Bellevue just to run! Super nice guy but it made me a go a little faster than I had planned. This is a cool loop.
Running 24:35 [2] 2.63 mi (9:21 / mi) +121ft 8:58 / mi
ahr:128 max:142 shoes: Brooks Glycerin 12 #1
I am pretty tired. But I guess that was the goal today.
Thursday Feb 12, 2015 #
Note
rhr:45 slept:7.0
Running (Treadmill) 45:00 [2] 5.2 mi (8:39 / mi)
weight:182lbs shoes: Brooks Glycerin 12 #1
Forgot my watch...
1% incline
1 min to get up to speed
39 min at 8:00
5 min at 15:00 (0% incline)
Walking (Commute) 21:59 [1] 1.19 mi (18:32 / mi) +194ft 16:03 / mi
shoes: Sneakers
Walking (Commute) 19:46 [1] 1.11 mi (17:44 / mi)
shoes: Sneakers
Wednesday Feb 11, 2015 #
Note
rhr:50 slept:6.0
Strengthening 45:00 [3]
weight:185lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/12/10
wobble disk: 3 min each leg
Felt good to get back at the core, my back is still a little sore from Saturday.
Strengthening (Hot Pilates) 1:00 [4]
This routine TRASHED my legs. Tons of lunges, squats, burpies, and jumping squats. Holy crap. Did I mention we did gobs of push-ups too? I could not keep up.
Walking (Commute) 21:42 [1] 1.16 mi (18:39 / mi)
shoes: Sneakers
Tuesday Feb 10, 2015 #
Note
rhr:43 slept:5.0
Running 45:00 [3] 5.2 mi (8:39 / mi)
ahr:137 max:176 weight:185lbs shoes: Brooks Glycerin 12 #1
1% incline
1 min to get up to speed
39 min at 8:00
5 min at 15:00 (0% incline)
My heart is still going nuts at the beginning of pretty much any exercise. It shot right up to 176 and then dropped down to 130! From there it slowly climbed to 145 by the finish of the run.
Running 45:56 [2] 5.49 mi (8:22 / mi) +480ft 7:44 / mi
ahr:138 max:169 shoes: Brooks Glycerin 12 #1
Other than that crazy spike in heart rate that I always seem to get at the beginning of my run I kept it freaking easy today and was mostly under 135 bpm. God this feels slow. But it was nice to chat with a couple of folks that usually never see on this route.
I skipped the Howe Street stairs.
Walking (Commute) 16:33 [1] 0.9 mi (18:24 / mi) +128ft 16:13 / mi
ahr:71 max:97 shoes: Brooks Glycerin 12 #1
More phantom heart rates! My strap was in my bag.
Walking (Commute) 19:34 [1] 1.12 mi (17:26 / mi) +36ft 16:55 / mi
shoes: Brooks Glycerin 12 #1
Monday Feb 9, 2015 #
Note
rhr:48 slept:7.0
Strengthening 30:00 [3]
weight:187lbs shoes: Sneakers
Motivation was kinda low in the AM and then I got swamped at work so still not getting rid of the 50k soreness. :(
Sunday Feb 8, 2015 #
Note
(rest day)
Saturday Feb 7, 2015 #
Note
rhr:44 slept:4.5
Running (Race) 6:02:02 [2] 31.39 mi (11:32 / mi) +10329ft 8:48 / mi
ahr:125 max:145 shoes: Brooks PureGrit 3 #1
Didn't have the fitness I wanted this year but the conditions were a blast! Wet, muddy, slippy and just fun. I never got cold and the rain stopped after about 15 miles. I was skiing the descents and had traction on the climbs. I think I spent about 120 seconds total at all the aid stations, ran straight through the first two. I carried everything this year and just stopped twice for fluids.
Friday Feb 6, 2015 #
Note
rhr:47 slept:7.0
Strengthening 45:00 [3]
weight:184lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 3 min each leg
Walking (Commute) 19:35 [1] 1.15 mi (17:03 / mi) +2ft 17:01 / mi
shoes: Brooks Transcend
Thursday Feb 5, 2015 #
Note
rhr:46 slept:6.5
Running (Treadmill) 45:00 [2]
ahr:136 max:167 weight:184lbs shoes: Brooks Glycerin 12 #1
2 min to get up to speed
34 min at 8:00
1 min at 7:30
1 min at 7:00
1 min at 6:30
1 min at 6:00
5 min at 15:00
Tried to keep the heart rate under 140 and was mostly successful. I spiked to 167 at the start but only hit 156 during the speedup at the end. In the middle I was between 129-146.
Walking (Commute) 19:42 [1] 1.28 mi (15:20 / mi) +213ft 13:15 / mi
shoes: Brooks Transcend
Strengthening (Yoga) 1:00:00 [3]
Walking (Commute) 19:36 [1] 1.1 mi (17:51 / mi)
shoes: Brooks Transcend
Wednesday Feb 4, 2015 #
Note
rhr:44 slept:5.0
Strengthening 45:00 [3]
weight:185lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 3 min each leg
Strengthening (Hot Pilates) 1:00:00 [3]
I felt some improvement today for the first time...!
Walking (Commute) 28:12 [1] 1.64 mi (17:11 / mi) +48ft 16:43 / mi
shoes: Brooks Transcend
Tuesday Feb 3, 2015 #
Note
rhr:46 slept:7.0
Running (Stairs) 1:15:08 [4] 3.29 mi (22:50 / mi) +2203ft 13:58 / mi
ahr:125 max:162 shoes: Brooks Glycerin 11-Blue 12
The last dedicated stair workout of the winter! Tuesday morning will never be the same... and that's okay. :) So glad I have a friend that is willing to do this with me year after year. I was talking to Jim after and we figured this has to be year 9 or 10 for us. That's worth at least a pat on the back. Or a star sticker on your Pee Chee.
Running 46:20 [2] 5.5 mi (8:25 / mi) +434ft 7:50 / mi
ahr:138 max:168 shoes: Brooks Glycerin 12 #1
Tried to keep my heart rate under 140 and except for two spikes at the start I kept it under 146. People were passing me on the Interlaken climb and I guess I sped up a little. :(
Walking (Commute) 29:14 [1] 1.14 mi (25:45 / mi) +131ft 23:13 / mi
shoes: Brooks Glycerin 12 #1
Walking 20:02 [1] 1.15 mi (17:26 / mi)
shoes: Brooks Glycerin 12 #1
Monday Feb 2, 2015 #
Note
rhr:44 slept:7.5 (rest day)
Walking (Commute) 18:36 [1] 1.01 mi (18:24 / mi) +132ft 16:23 / mi
shoes: Brooks Transcend
Went up and over the ridge today instead of through the tunnel. I know, crazy!
Sunday Feb 1, 2015 #
Note
(rest day)