Training Log Archive: itsmartinIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
Note
rhr:43 slept:8.0
Walking (Commute) 19:27 [1] 1.09 mi (17:46 / mi) +135ft 15:55 / mi
(injured) (rest day) shoes: Sneakers
Wednesday Jul 30, 2014 #
Note
rhr:47 slept:5.0
Strengthening 45:00 [3]
weight:184lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 2 min each leg
Haven't slept well for two nights, hope that resolves itself.
Cycling (Commute) 26:30 [2] 5.94 mi (4:28 / mi) +362ft 4:13 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:27:20 [2] 17.45 mi (5:00 / mi) +831ft 4:47 / mi
(injured) shoes: Raleigh Mojave 8.0
My right calf did not feel that awesome on this ride, more sore than usual when I'm on a bike. Must be time for some time off. :(
Tuesday Jul 29, 2014 #
Running (Stairs) 33:14 [4] 1.63 mi (20:21 / mi) +1461ft 11:01 / mi
ahr:128 max:170 (injured) shoes: Brooks Transcend
Feeling pretty tired/out of it today but eventually got my ass out of the house and after the first couple of flights I felt better. Still didn't have the motivation to exceed 30 minutes though.
Cycling (Commute) 26:02 [2] 5.91 mi (4:24 / mi) +386ft 4:09 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 38:04 [2] 7.21 mi (5:17 / mi) +593ft 4:54 / mi
(injured) shoes: Raleigh Mojave 8.0
Running 46:06 [3] 6.22 mi (7:24 / mi) +584ft 6:48 / mi
(injured) shoes: Hoka Stinson Evo
My fastest (not that it's 'fast' yet or anything) Tuesday run in many weeks. My calf still is far from right but it's slowly getting better.
If nothing else this injury has helped me re-evaluate my shoes to see which ones work and which ones don't. The Hokas seem to work okay.
Monday Jul 28, 2014 #
Note
rhr:44 slept:7.0
Strengthening 45:00 [3]
weight:185lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 2 min each leg
I fell off the disk twice on each leg! Total lack of focus.
Cycling 25:58 [2] 5.94 mi (4:22 / mi) +346ft 4:09 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling 1:23:47 [1] 9.93 mi (8:26 / mi) +545ft 8:01 / mi
(injured) shoes: Raleigh Mojave 8.0
Oh man, no way could I have ridden any slower... the heat is getting to me. Not that I want cold and wet mind you!
Sunday Jul 27, 2014 #
Note
rhr:46 slept:8.0
Running 2:56:53 [2] 15.89 mi (11:08 / mi) +5539ft 8:22 / mi
ahr:141 max:163 (injured) shoes: Brooks Cascadia 9-Red 12.5
Awesome day. I slept in, ate breakfast, got inspired by Tony Martin's ride in the TdF TT yesterday and then went for a beautiful run with no calf issues. I am also mystified as to what the hell is up with my calf... six miles on the road cripple me and long trail runs make it feel better and better. Not srue if it's the shoes I wear on the road or the hard surface but I can for sure swap shoes for me next road run and see.
Tho top of Tiger by the radio towers has been raped (read: logged). Such a bummer to suddenly be in this big section of clear cut.
Saturday Jul 26, 2014 #
Note
rhr:49 slept:7.0
Running 2:41:04 [2] 15.4 mi (10:27 / mi) +3024ft 8:49 / mi
ahr:119 max:154 (injured) shoes: Brooks Cascadia 9-Red 12.5
Ran with Lucca who happened to be in town and happened to have her running shoes with her. Awesome day to be out in the woods and my calf got better and better as I ran.
I went up Wilderness Cliffs solo and then doubled back, hence the extra mileage.
Friday Jul 25, 2014 #
Note
rhr:48 slept:7.0
Cycling (Commute) 1:18:27 [3] 16.55 mi (4:44 / mi) +838ft 4:31 / mi
(injured) shoes: Raleigh Mojave 8.0
Thursday Jul 24, 2014 #
Note
rhr:45 slept:6.0
Cycling (Commute) 1:55:16 [2] 7.96 mi (14:29 / mi) +453ft 13:44 / mi
(injured) shoes: Raleigh Mojave 8.0
Wednesday Jul 23, 2014 #
Note
rhr:48 slept:6.0
Strengthening 45:00 [3]
weight:182lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 20/20/18
wobble disk: 2 min each leg
Strengthening (Yoga) 1:00:00 [3]
(injured)
Walking (Commute) 48:23 [1] 3.15 mi (15:21 / mi) +82ft 14:59 / mi
(injured) shoes: Sneakers
Tuesday Jul 22, 2014 #
Note
rhr:45 slept:6.0
Running (Stairs) 33:32 [4] 1.67 mi (20:05 / mi) +1507ft 10:50 / mi
ahr:130 max:173 (injured) shoes: Brooks Transcend
My first day of actual running. Guess what, it's harder.
My calf kind of bothered me all morning. Stupid calf.
Cycling (Commute) 25:32 [2] 5.94 mi (4:18 / mi) +394ft 4:03 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 37:46 [2] 7.26 mi (5:12 / mi) +520ft 4:52 / mi
(injured) shoes: Raleigh Mojave 8.0
Running 49:02 [2] 6.09 mi (8:03 / mi) +627ft 7:20 / mi
ahr:151 max:169 (injured) shoes: Brooks Transcend
Monday Jul 21, 2014 #
Note
rhr:42
Cycling (Commute) 25:41 [2] 5.91 mi (4:21 / mi) +336ft 4:07 / mi
(injured) shoes: Raleigh Mojave 8.0
Running (Treadmill) 30:08 [2] 4.3 mi (7:00 / mi)
ahr:137 max:161 weight:187lbs (injured) shoes: Brooks Transcend
It was beautiful out but I'm scared to run outdoors! Never thought I would say that... stupid calf injury. I did something like this.
5 min @ 8:00
20 min @ 7:30
5 min @ 7:15
My calf did not feel great although it was a little better at the end than at the beginning.
Cycling (Commute) 41:05 [2] 7.17 mi (5:44 / mi) +487ft 5:23 / mi
(injured) shoes: Raleigh Mojave 8.0
Sunday Jul 20, 2014 #
Note
rhr:52 slept:7.0
Note
(rest day)
Saturday Jul 19, 2014 #
Note
rhr:47 slept:7.0
Running 1:27:07 [2] 9.16 mi (9:30 / mi) +1718ft 8:04 / mi
ahr:142 max:160 (injured) shoes: Brooks Cascadia 9-Red 12.5
Finally... No calf discomfort and I had a great time. So good that I picked up the pace just a hair in the last 1.5 miles.
I got to Clay Pit Rd in 40 min and 20-minute tree in 1:09.
Hiking 3:04:09 [2] 7.49 mi (24:35 / mi) +1185ft 21:22 / mi
(injured) shoes: Brooks Cascadia 9-Red 12.5
We hauled gravel in wheelbarrows.
Cycling 2:29:54 [3] 40.84 mi (3:40 / mi) +2245ft 3:29 / mi
ahr:117 max:160 (injured) shoes: Kona Paddy Wagon
I almost had to climb off on two of these hills... so steep!
Friday Jul 18, 2014 #
Note
rhr:45 slept:6.0
Strengthening 45:00 [3]
weight:186lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 20/14/8
wobble disk: 2 min each leg
Yikes, I really died doing push-ups today. Feeling kind of lazy. Oh yeah, and my weight is back up over 185. Scary.
Walking (Commute) 19:18 [1] 1.18 mi (16:21 / mi) +105ft 15:05 / mi
(injured) shoes: Brooks Transcend
Thursday Jul 17, 2014 #
Note
rhr:46 slept:7.0
Cycling (Commute) 45:04 [2] 8.25 mi (5:28 / mi) +551ft 5:08 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Physical Therapy) 30 [3]
(injured)
On the upside, Neal Goldberg gave me the green light to actually run stairs now instead of just walking them fast and to keep jumping rope. Guess I need to buy one...
Cycling (Commute) 1:19:41 [3] 16.92 mi (4:42 / mi) +812ft 4:30 / mi
(injured) shoes: Raleigh Mojave 8.0
I only air my tires up about every three weeks on this bike as they can lose quite a bit of pressure and still function fine. Well today I noticed I let them go too long... I was getting squirly on corners and the bike was bobbing every time I got out of the saddle. It was also S L O W on the flats when I tried to go fast. Oh well, resistance training for sure. :)
Wednesday Jul 16, 2014 #
Note
rhr:49 slept:7.0
Strengthening 45:00 [3]
weight:183lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 20/18/8
wobble disk: 2 min each leg
Cycling (Commute) 26:34 [2] 5.95 mi (4:28 / mi) +344ft 4:14 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 28:30 [2] 6.12 mi (4:39 / mi) +441ft 4:22 / mi
(injured) shoes: Raleigh Mojave 8.0
Tuesday Jul 15, 2014 #
Note
rhr:47 slept:7.0
Running (Stairs) 1:01:11 [3] 3.23 mi (18:57 / mi) +2677ft 10:37 / mi
ahr:130 max:165 (injured) shoes: Brooks Transcend
I could feel my calf but it slowly got better/less uncomfortable throughout the workout. I'm still walking all these and no real running.
Cycling (Commute) 26:46 [2] 5.92 mi (4:31 / mi) +346ft 4:17 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 43:18 [2] 7.3 mi (5:56 / mi) +463ft 5:36 / mi
(injured) shoes: Raleigh Mojave 8.0
Running 49:28 [2] 6.09 mi (8:07 / mi) +591ft 7:26 / mi
(injured) shoes: Brooks Glycerin 11-Blue 12
First time back in six weeks. My calf wasn't awesome but it held up. I felt tight at first and then loosened up a bit but at five miles I felt like it started getting worse. At the finish I walked and stretched a bunch and I think I dodged a bullet going this far today.
Monday Jul 14, 2014 #
Note
rhr:48 slept:7.5 weight:183lbs
Walking (Commute) 47:12 [1] 3.11 mi (15:11 / mi) +103ft 14:43 / mi
(injured) shoes: Brooks Transcend
This morning I just didn't feel like riding my bike to work so I didn't. On the way home I took the bus half way to an appointment and then walked from there. Awesome afternoon.
So much for my calf healing up! This morning it did not feel so hot and I could tell it had gotten a bit worse since this weekend. I guess my runs Saturday set me back a little.
Sunday Jul 13, 2014 #
Cycling 2:32:30 [2] 44.83 mi (3:24 / mi) +1710ft 3:17 / mi
ahr:126 max:151 (injured) shoes: Kona Paddy Wagon
Went for a ride with my neighbor Don Norbury. It was really fun to hit these roads, the pavement is premium and very few cars.
Don did great! He's super fit, just not used to riding with other people so instead of drafting he was always 10-20 feet behind me. He's hopping to complete his first century this year, I'm sure he'll do just fine.
Saturday Jul 12, 2014 #
Cycling 57:08 [3] 14.51 mi (3:56 / mi) +1633ft 3:34 / mi
slept:6.0 (injured) shoes: Kona Paddy Wagon
Volunteered to help with parking at the Cougar Mt trail race. Cougar Mt Way is freaking steep when you can't shift.
Running 26:34 [2] 2.85 mi (9:19 / mi) +491ft 8:01 / mi
(injured) shoes: Brooks Transcend
Volunteered at last aid station of 20 mile race.
Zero calf pain! Oh happy day.
Running 34:47 [2] 4.4 mi (7:54 / mi) +633ft 6:57 / mi
(injured) shoes: Brooks Transcend
Ran back to the finish along the race course. Still no calf pain but man am I breathing hard on the climbs... I had to walk half of the last one. Still, I'm running!
Cycling 45:23 [2] 14.04 mi (3:14 / mi) +741ft 3:05 / mi
(injured) shoes: Kona Paddy Wagon
Jesus, all those hours in the sun, I am beat down. Thankfully it was almost all downhill.
Friday Jul 11, 2014 #
Note
rhr:46 slept:6.0
Strengthening 45:00 [3]
weight:184lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 120
back extensions: 3 x 40
hip raisers: 3 x 20 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: 2 min each leg
Felt good this morning.
Cycling (Commute) 27:55 [2] 5.9 mi (4:44 / mi) +338ft 4:29 / mi
(injured) shoes: Raleigh Mojave 8.0
Legs are not feeling very zippy.
Cycling (Commute) 55:30 [2] 12.87 mi (4:19 / mi) +442ft 4:11 / mi
(injured) shoes: Raleigh Mojave 8.0
Took a longer way but still not feeling very great, went kind of slow. But I still enjoyed the sun, god this weather is awesome.
Thursday Jul 10, 2014 #
Note
rhr:48 slept:7.0
Cycling (Commute) 25:52 [2] 5.89 mi (4:23 / mi) +348ft 4:09 / mi
(injured) shoes: Raleigh Mojave 8.0
Slept in today, I sure needed that.
Cycling (Commute) 26:58 [2] 5.59 mi (4:50 / mi) +462ft 4:29 / mi
(injured) shoes: Raleigh Mojave 8.0
Wednesday Jul 9, 2014 #
Note
rhr:50 slept:6.0
Strengthening 45:00 [3]
(injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 20/18/12
wobble disk: 2 min each leg
Cycling (Commute) 26:58 [2] 5.95 mi (4:32 / mi) +357ft 4:17 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:17:51 [2] 16.93 mi (4:36 / mi) +817ft 4:24 / mi
(injured) shoes: Raleigh Mojave 8.0
I was pretty tired today, and I didn't eat enough during the day so this was a slow ride home.
Still, awesome day out.
Tuesday Jul 8, 2014 #
Note
rhr:48
Running (Stairs) 1:00:00 [4] 3.03 mi (19:48 / mi) +2664ft 10:48 / mi
ahr:134 max:167 slept:7.0 (injured) shoes: Brooks Transcend
17 flights
Man one hour is a long time when you have not done this in a while. But I was pain free! Bad pain anyway. :)
I'm still walking these fast and no 'real' running but damn it felt good to have zero calf pain. I could still tell it was there but no discomfort at all.
Cycling (Commute) 29:52 [2] 5.94 mi (5:02 / mi) +360ft 4:45 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:11 [2] 6.82 mi (5:01 / mi) +411ft 4:44 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [3]
(injured)
A new teacher and a new routine, way less intense in terms of strength but way more stretching.
Monday Jul 7, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:185lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 2 min each leg
A little tired from the NEW ORDER CONCERT SHELLEY AND I SAW LAST NIGHT. God that was fun. Core went well and my right calf is feeling better all the time. Going to try another stair workout and if that goes well give actual running a go.
Cycling (Commute) 45:45 [2] 8.0 mi (5:43 / mi) +374ft 5:29 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 41:34 [2] 7.08 mi (5:52 / mi) +490ft 5:30 / mi
(injured) shoes: Raleigh Mojave 8.0
Sunday Jul 6, 2014 #
Strengthening (Weights) 45:00 [4]
(injured) shoes: Brooks Transcend
barbell lunges: 3 x 20 each leg - 95 lb. (this felt pretty heavy)
incline leg press: 20 - 180 lb., 2 x 20 - 200 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg curl: 3 x 20 - 150 lb.
leg extension: 3 x 20 - 155 lb.
calf raisers: 3 x 20 - 95 lb.
Increased the weight just a bit on two exercises and the reps on one other. This detour was fun but I hope I can run soon as I am losing steam.
Cycling 2:54:26 [3] 16.56 mi (10:32 / mi) +2521ft 9:12 / mi
ahr:111 max:152 (injured) shoes: Performance Access XCL Comp
God there were a lot of kids at Duthie! It was pretty cool to see them all riding insteald of playing video games, etc. What a great day.
Saturday Jul 5, 2014 #
Cycling 1:59:28 [3] 28.85 mi (4:08 / mi) +830ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0
I'm starting to like my commuter bike with clipless pedals...
Friday Jul 4, 2014 #
Note
(rest day)
Thursday Jul 3, 2014 #
Running (Stairs) 39:58 [3] 1.95 mi (20:29 / mi) +1678ft 11:17 / mi
ahr:124 max:160 slept:7.0 (injured) shoes: Brooks Transcend
Oh man, Howe Street is such a constant/staple/benchmark/great workout. So glad to finally be able to do this again.
I was slow and my calf is far from 100% but my glass is half full! This also gives me hope that I might be able to run on the flats in a week or two.
Cycling (Commute) 27:37 [2] 5.91 mi (4:40 / mi) +362ft 4:25 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 33:12 [2] 6.81 mi (4:53 / mi) +452ft 4:35 / mi
(injured) shoes: Raleigh Mojave 8.0
Wednesday Jul 2, 2014 #
Note
Strengthening 45:00 [3]
slept:7.0 weight:184lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 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: 20/18/12
wobble disk: 2 min each leg
Cycling (Commute) 25:16 [2] 5.93 mi (4:16 / mi) +345ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:32:21 [3] 18.3 mi (5:03 / mi) +934ft 4:49 / mi
(injured) shoes: Raleigh Mojave 8.0
Took the long way via Ballard, Discovery Park, Magnolia loop, Myrtle Edwards Park.
Tuesday Jul 1, 2014 #
Strengthening (Weights) 45:00 [3]
slept:7.0 (injured) shoes: Brooks Transcend
barbell lunges: 3 x 20 each leg - 85 lb.
incline leg press: 20/20/30 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg curl: 3 x 20 - 150 lb.
leg extension: 3 x 18 - 155 lb.
calf raiser: 3 x 18 - 115 lb.
Cycling (Commute) 24:49 [2] 5.94 mi (4:11 / mi) +359ft 3:57 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:23 [2] 6.93 mi (4:58 / mi) +404ft 4:42 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [3]
(injured)
MASSIVE sweat fest, I was dripping all over myself. But it felt good.