Training Log Archive: itsmartinIn the 30 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
Note
rhr:46 slept:7.0
Running (Stairs) 46:22 [3] 1.85 mi (25:00 / mi) +2089ft 12:06 / mi
ahr:116 max:145 shoes: Brooks Transcend
Hard! Stairs are never not hard. But I lasted 10 minutes longer than last time so bonus.
Cycling (Commute) 47:27 [2] 8.34 mi (5:41 / mi) +669ft 5:17 / mi
shoes: Raleigh Mojave 8.0
Running 1:27:59 [2] 10.27 mi (8:34 / mi) +330ft 8:19 / mi
ahr:136 max:149 weight:178lbs shoes: Brooks Glycerin 12 #1
My heart rate was a tad high but I'm psyched as this is the longest I have run - road or trail - in ages.
Cycling (Commute) 26:21 [2] 5.7 mi (4:37 / mi) +355ft 4:22 / mi
ahr:129 max:212 shoes: Raleigh Mojave 8.0
And I wasn't wearing a heart rate monitor...?!
Wednesday Apr 29, 2015 #
Note
rhr:51 slept:4.0
Strengthening (Core) 45:00 [3]
weight:184lbs shoes: Sneakers
on the ball leg lifts: 3 x 60
plank: 4 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: 16/16/12
wobble disk: 3 min each leg
First time doing the plank for 4:00! Everything else was super hard.
Running 37:28 [2] 8.75 mi (4:17 / mi) +448ft 4:05 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:45:00 [2] 23.25 mi (4:31 / mi) +1241ft 4:18 / mi
shoes: Raleigh Mojave 8.0
Via Discovery Park, Magnolia bluff, Myrtle Edwards Park, China Town, Georgetown, Beacon Hill.
Tuesday Apr 28, 2015 #
Cycling (Commute) 30:17 [2] 6.36 mi (4:46 / mi) +430ft 4:29 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 39:54 [1] 7.25 mi (5:30 / mi) +473ft 5:11 / mi
shoes: Raleigh Mojave 8.0
Holy crap, I am running out of motivation to do anything.
Monday Apr 27, 2015 #
Note
rhr:47 slept:7.0
Cycling (Commute) 36:35 [2] 7.37 mi (4:58 / mi) +560ft 4:38 / mi
shoes: Raleigh Mojave 8.0
Running 1:06:54 [1] 6.46 mi (10:21 / mi) +566ft 9:34 / mi
ahr:128 max:161 weight:183lbs shoes: Brooks Glycerin 12 #1
Ran with Brad Coston and had to walk several times for him to catch his breath but great to be 1) running and 2) to have company.
Cycling (Commute) 1:03:09 [1] 11.41 mi (5:32 / mi) +857ft 5:10 / mi
shoes: Raleigh Mojave 8.0
Saturday Apr 25, 2015 #
Note
rhr:49 slept:6.5
Running 1:34:59 [2] 8.6 mi (11:03 / mi) +1608ft 9:23 / mi
ahr:128 max:173 shoes: Brooks Cascadia 10 #1
My first trail run in ages! I had a couple of moments when my left hip spoke up but it went away quickly. Keeping my stride short and the pace mellow seems to help.
I think this was my slowest Cougar 10 ever but it felt so good to be out in the woods.
After that initial (probably not accurate) spike in HR my max was 135.
Manual Labor 4:00:00 [1]
shoes: Brooks Cascadia 10 #1
Today we hauled brush/branches into the woods that a previous work party had cut down. Then we had a massive lunch.
Friday Apr 24, 2015 #
Note
rhr:46 slept:7.0
Running 1:31:30 [2] 8.17 mi (11:12 / mi) +683ft 10:22 / mi
weight:185lbs shoes: Brooks Cascadia 10 #1
Walking (Commute) 20:36 [1] 1.13 mi (18:11 / mi) +4ft 18:08 / mi
shoes: Sneakers
Thursday Apr 23, 2015 #
Note
rhr:48 slept:8.0
Cycling (Commute) 1:07:19 [2] 12.71 mi (5:18 / mi) +608ft 5:04 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 30:17 [2] 5.74 mi (5:17 / mi) +352ft 4:59 / mi
shoes: Raleigh Mojave 8.0
Wednesday Apr 22, 2015 #
Note
rhr:46 slept:7.0
Strengthening (Core) 45:00 [3]
weight:182lbs shoes: Sneakers
plank: 3:30 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: 16/16/12
wobble disk: 3 min each leg
Cycling (Commute) 33:19 [2] 6.29 mi (5:18 / mi) +438ft 4:58 / mi
shoes: Raleigh Mojave 8.0
Running 54:25 [1] 4.73 mi (11:31 / mi) +498ft 10:28 / mi
weight:181lbs shoes: Brooks Cascadia 10 #1
I took Frank Barber and Brad Coston up the trail I discovered yesterday and it was a bit much for Frank. He flipped me off with both hands when he got to the top. :) He did say it was scenic.
Cycling (Commute) 1:17:58 [2] 17.01 mi (4:35 / mi) +885ft 4:22 / mi
shoes: Raleigh Mojave 8.0
Tuesday Apr 21, 2015 #
Note
rhr:51 slept:6.5
Cycling (Commute) 30:12 [2] 6.26 mi (4:49 / mi) +442ft 4:31 / mi
shoes: Raleigh Mojave 8.0
Running 56:46 [2] 6.31 mi (8:59 / mi) +457ft 8:25 / mi
ahr:138 max:174 shoes: Brooks Cascadia 10 #1
Re-discovered a cool trail that head from Interlaken up to Volunteer Park. My actual max HR was 149 going up this hill.
No pain!
Cycling (Commute) 26:27 [2] 5.65 mi (4:41 / mi) +415ft 4:23 / mi
shoes: Raleigh Mojave 8.0
Felt really energized! Having a nice lunch run must have gotten me psyched up.
Monday Apr 20, 2015 #
Note
rhr:51 slept:7.5
Strengthening (Core) 30:00 [3]
weight:183lbs shoes: Sneakers
plank: 4 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
push-ups: 16/16/10
wobble disk: 3 min each leg
Cycling (Commute) 1:06:17 [2] 7.42 mi (8:56 / mi) +543ft 8:21 / mi
shoes: Raleigh Mojave 8.0
Walking 26:01 [1] 1.13 mi (23:04 / mi) +79ft 21:38 / mi
shoes: Sneakers
Walking 16:18 [1] 0.89 mi (18:15 / mi)
shoes: Sneakers
Running 26:09 [2] 3.25 mi (8:03 / mi) +84ft 7:51 / mi
ahr:136 max:152 weight:182lbs shoes: Brooks Cascadia 10 #1
No pain!
Cycling 1:10:43 [2] 10.96 mi (6:27 / mi) +864ft 6:00 / mi
shoes: Raleigh Mojave 8.0
Sunday Apr 19, 2015 #
Note
rhr:53 slept:7.0
Cycling 3:42:08 [2] 59.71 mi (3:43 / mi) +2487ft 3:35 / mi
ahr:115 max:159 shoes: Kona Paddy Wagon
God it was nice out. And thank the powers that be for letting me ride if I can't run. I had an awesome time.
Saturday Apr 18, 2015 #
Note
rhr:47 slept:6.0
Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks PureGrit 3 #1
The longest stretch that I ran today was about 100 m but I must have run 50-100' about 50 times.
And my left hip hurt like hell! What a goddamn drag.
But it was an epic day with fabulous weather and we nailed shot after shot. I'm so excited to see the finished product.
Friday Apr 17, 2015 #
Strengthening (Core) 30:00 [3]
weight:183lbs shoes: Sneakers
Cycling (Commute) 29:22 [2] 6.31 mi (4:39 / mi) +429ft 4:22 / mi
shoes: Raleigh Mojave 8.0
Running 25:37 [2] 3.25 mi (7:53 / mi) +112ft 7:38 / mi
ahr:136 max:161 weight:182lbs shoes: Brooks Cascadia 10 #1
First outdoor run in ages. Apparently my body/muscle memory wants to run sub 8 but my fitness says I should be going about 8:30. :(
That 161 spike in heart rate was just the usual early freakout and my actual max was 148.
No pain! I really like these shoes.
Cycling (Commute) 58:11 [2] 12.75 mi (4:34 / mi) +469ft 4:25 / mi
shoes: Raleigh Mojave 8.0
Thursday Apr 16, 2015 #
Note
rhr:50 slept:8.0
Strengthening 1:00:00 [3]
weight:181lbs shoes: Sneakers
incline leg press: 20/2020 - 230 lb.
donkey kick: 14/14/14 each leg - 110 lb.
leg extension: 16/16/16 - 175 lb.
leg curl: 16/16/16 - 165 lb.
calf raisers: 14/14/14 - 155 lb.
adductors: 18/18/18 - 140 lb.
abductors: 18/18/18 - 100 lb.
hip bungee forward: 100 each side
hip bungee 45 degree: 60 each side
leg lifts: 100
wobble disk: 3 min each leg
Cycling (Commute) 36:20 [2] 7.26 mi (5:00 / mi) +674ft 4:36 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 24:23 [2] 5.67 mi (4:18 / mi) +392ft 4:02 / mi
shoes: Raleigh Mojave 8.0
Damn, my head started killing me again and I got the shivers so took off from work early. :(
Wednesday Apr 15, 2015 #
Note
rhr:55 slept:6.0
Strengthening 45:00 [3]
weight:183lbs shoes: Sneakers
plank: 3:30 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: 16/16/12
wobble disk: 3 min each leg
Note
Tuesday Apr 14, 2015 #
Note
rhr:43 slept:7.5
Strengthening (Weights) 1:00:00 [3]
weight:183lbs shoes: Sneakers
incline leg press: 20/2020 - 230 lb.
squats: 30/30/30
donkey kick: 14/14/14 each leg - 110 lb.
leg extension: 14/14/14 - 175 lb.
leg curl: 14/14/14 - 165 lb.
calf raisers: 14/14/14 - 155 lb.
adductors: 18/18/18 - 140 lb.
abductors: 18/18/18 - 100 lb.
hip bungee forward: 80 each side
hip bungee 45 degree: 70 each side
leg lifts: 100
wobble disk: 3 min each leg
I'm getting a little stronger! And I'm realizing that my hips are way out of balance when it comes to strength.
Cycling (Commute) 43:35 [2] 8.28 mi (5:16 / mi) +532ft 4:58 / mi
shoes: Raleigh Mojave 8.0
Strengthening (Physical Therapy) 30:00 [3]
Running (Treadmill) 35:00 [2] 3.8 mi (9:13 / mi)
ahr:132 max:175 weight:182lbs shoes: Brooks Glycerin 12 #1
30 min at 8:15, 1% incline
5 min at 15:00, 0% incline
No pain!
My heart rate monitor continues to entertain... once it settled down I started around 126 and finished around 141.
Cycling (Commute) 28:35 [2] 5.7 mi (5:01 / mi) +422ft 4:41 / mi
shoes: Raleigh Mojave 8.0
Monday Apr 13, 2015 #
Note
rhr:45 slept:7.5
Cycling (Commute) 1:06:32 [2] 7.46 mi (8:55 / mi) +574ft 8:19 / mi
shoes: Raleigh Mojave 8.0
Running (Treadmill) 35:00 [1] 3.8 mi (9:13 / mi)
weight:182lbs shoes: Brooks Glycerin 12 #1
30 min at 8:30, 1% incline
5 min at 15:00, 0% incline
No pain!
This is the start of comeback #3. This year! :( And yes, I do want to do it right this time.
Cycling (Commute) 27:17 [2] 5.74 mi (4:45 / mi) +325ft 4:31 / mi
shoes: Raleigh Mojave 8.0
Sunday Apr 12, 2015 #
Running (Stairs) 32:40 [3] 1.44 mi (22:40 / mi) +1729ft 10:37 / mi
ahr:116 max:148 shoes: Brooks Transcend
No pain of any kind! Hopefully this is the start of something good.
Saturday Apr 11, 2015 #
Note
rhr:46 slept:7.5
Friday Apr 10, 2015 #
Strengthening 45:00 [3]
weight:181lbs shoes: Sneakers
plank: 3:30 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: 16/16/16
wobble disk: 3 min each leg
Cycling (Commute) 26:35 [2] 6.11 mi (4:21 / mi) +353ft 4:07 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:02:34 [2] 10.88 mi (5:45 / mi) +489ft 5:31 / mi
shoes: Raleigh Mojave 8.0
I was beat! A combo of not enough sleep and perhaps weights + single speed is blowing up my legs.
Thursday Apr 9, 2015 #
Note
rhr:47 slept:6.0
Strengthening 1:00:00 [3]
weight:181lbs shoes: Sneakers
incline leg press: 14/14/20 - 180 lb.
donkey kick: 14/14/14 each leg - 110 lb.
leg extension: 14/14/14 - 175 lb.
leg curl: 3 x 14 - 165 lb.
calf raisers: 14/14/14 - 155 lb.
adductors: 14/14/16 - 140 lb.
abductors: 14/14/16 - 100 lb.
hip bungee forward: 50 each side
hip bungee 45 degree: 50 each side
leg lifts: 100
wobble disk: 3 min each leg
Cycling (Commute) 36:06 [2] 7.29 mi (4:57 / mi) +571ft 4:36 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:42:13 [2] 22.89 mi (4:28 / mi) +1265ft 4:15 / mi
ahr:110 max:144 shoes: Raleigh Mojave 8.0
Took the long way.
Wednesday Apr 8, 2015 #
Note
rhr:47 slept:6.0
Strengthening 45:00 [3]
weight:183lbs shoes: Sneakers
plank: 3:30 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 80/20
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: 14/14/14
wobble disk: 3 min each leg
Massage 1:00:00 [0]
Cycling (Commute) 34:49 [2] 7.34 mi (4:45 / mi) +552ft 4:26 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:45:07 [2] 23.05 mi (4:34 / mi) +1246ft 4:20 / mi
shoes: Raleigh Mojave 8.0
Tuesday Apr 7, 2015 #
Strengthening 45:00 [3]
weight:183lbs shoes: Sneakers
incline leg press: 3 X 14 - 180 lb.
donkey kick: 3 X 12 each leg - 90 lb.
leg extension: 3 X 12 - 155 lb.
leg curl: 3 x 12 - 150 lb.
calf raisers: 3 X 12 - 150 lb.
adductors: 3 sets increasing weight
abductors: 3 sets increasing weight
hip bungie forward: 50 each side
hip bungie 45 degree: 50 each side
wobble disk: 3 min each leg
Tried not to go too heavy on the leg press on account of my healing hernia, I think I kept everything very manageable.
Cycling (Commute) 27:23 [2] 6.15 mi (4:27 / mi) +387ft 4:12 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 43:56 [2] 8.14 mi (5:24 / mi) +421ft 5:09 / mi
shoes: Raleigh Mojave 8.0
Massage 1:00:00 [0]
Monday Apr 6, 2015 #
Note
rhr:45 slept:7.5
Strengthening 45:00 [3]
weight:182lbs shoes: Sneakers
plank: 3:30, 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: 14/14/14
wobble disk: 3 min each leg
I was able to do all my core exercises today! Just two weeks after surgery, nice.
Cycling (Commute) 46:19 [2] 8.34 mi (5:33 / mi) +754ft 5:07 / mi
shoes: Raleigh Mojave 8.0
Note
About two weeks prior to getting my hernia (right side) definitively diagnosed I started experiencing discomfort/pain in my LEFT hip. Running hurt but I didn't pay much attention to it as I figured my body was just getting used to the movement again after some time off.
Then I got diagnosed, had the surgery and took more time off. I figured this would cure my left side. Not.
The very first run after my surgery my left side hurt. I took it super easy but it only got worse.
I saw Neal Goldberg this morning and we think it's my left sartorius (the same thing I injured some months ago). The plan this time is to rest and then specifically strengthen that area and then try to come back slowly. Again.
It's pretty depressing if I think about it too much and for the first time I'm starting to wonder if I will be able to accomplish any of my goals for this summer. I sure hope so.
I'm throwing everything I can at this and have started seeing a chiropractor, I'll start back up with massage and I will even try acupuncture once or twice. Hopefully all this plus doing the right exercises/rehab and stretching will finally get me up and running. Literally.
Did I mention that being active is essential to my happiness? These last two years have taught me just how true that is.
Cycling (Commute) 1:08:41 [2] 12.16 mi (5:39 / mi) +892ft 5:17 / mi
shoes: Raleigh Mojave 8.0
Sunday Apr 5, 2015 #
Cycling 1:20:20 [2] 17.62 mi (4:34 / mi) +1637ft 4:11 / mi
ahr:111 max:153 shoes: Raleigh Mojave 8.0
I sure love these trails. And I gotta say, it feels fucking fantastic to do an activity that does not hurt.
Saturday Apr 4, 2015 #
Running (Stairs) 12:13 [2] 0.53 mi (22:55 / mi) +544ft 11:39 / mi
ahr:103 max:135 shoes: Brooks Transcend
Fucked my body is. :( Had to pull the plug on this workout because my LEFT hip wouldn't tolerate it. This shit is getting depressing.
Friday Apr 3, 2015 #
Strengthening 40:00 [3]
weight:179lbs shoes: Sneakers
plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: still too painful
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: still too painful
push-ups: 14/14/16
wobble disk: 3 min each leg
My weight has been down for two days!
Cycling (Commute) 25:40 [2] 6.17 mi (4:10 / mi) +365ft 3:57 / mi
shoes: Raleigh Mojave 8.0
Running 1:02:57 [2] 7.17 mi (8:47 / mi) +304ft 8:26 / mi
ahr:138 max:182 weight:179lbs shoes: Brooks Cascadia 10 #1
I connected with Thomas Frizelle (an ultra runner!) and we ran up to Interlaken, through Interlaken to the Arboretum, around Foster Island and then a quick loop through the wetlands behind the shell house just to get the miles up over 6.
Thom is super fun to talk to, bonus. And it sounds like our pace is about the same when I'm healthy so hopefully this is another running partner for the summer.
My heart rate monitor skied at the start - as usual - and then cooperated. I kept it under 140 which is a tad high but it felt good. Oh well.
Cycling (Commute) 42:41 [2] 7.77 mi (5:30 / mi) +581ft 5:08 / mi
shoes: Raleigh Mojave 8.0
Stopped in at Tiger Tiger Tattoo to chat with James Hillary about my next tattoo. It's probably a mid life crisis I'm going through but no complaints so far.
Thursday Apr 2, 2015 #
Cycling (Commute) 26:05 [2] 6.18 mi (4:13 / mi) +359ft 4:00 / mi
shoes: Raleigh Mojave 8.0
Running (Treadmill) 45:00 [2] 5.3 mi (8:29 / mi)
ahr:137 max:191 weight:179lbs shoes: Brooks Glycerin 12 #1
30 min at 7:53, 1% incline
10 min at 8:00, 1% incline
5 min at 15:00, 0% incline
My heart rate kept climbing (up to 148) so I throttled it back one click, it helped a little but I still finished around 146. :( Not exactly under 135 like I'm shooting for.
At least my weight is down.
Once again my heart rate monitor freaked out at the beginning of this run, I wish could just snip the first 10 minutes and then track the rest of my workout. After the freakout it was in the mid 120s and climbed from there.
Cycling (Commute) 2:19:41 [2] 17.11 mi (8:10 / mi) +796ft 7:49 / mi
shoes: Raleigh Mojave 8.0
I was bonking! On the flats! In hindsight I had missed lunch. :(
Wednesday Apr 1, 2015 #
Note
rhr:54 slept:6.0
Strengthening 40:00 [3]
weight:181lbs shoes: Sneakers
plank: 2:40, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 60
back extensions: these hurt too much to do
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: these also hurt too much to do
push-ups: 12/12/12
wobble disk: 3 min each leg
Whew...! First time back doing core in FIVE WEEKS. My back has suffered. Glad that I only had to skip two exercises, the rest didn't hurt, but I could tell I was out of shape.
Cycling (Commute) 26:52 [2] 6.12 mi (4:23 / mi) +423ft 4:07 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 45:01 [2] 7.83 mi (5:45 / mi) +976ft 5:09 / mi
shoes: Raleigh Mojave 8.0