Tuesday, December 02, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 11 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, humid, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | OMG it was a f'n traffic jam on Howe Street this morning...! Greg was there, Jeff was there, RC and Ryan were there, Jim was there Nelson was there and Dan B was there. Plus the usual non-cycling regulars of course. At times you had to weave in and out of people to get up or down.
But hey, it sure beats the solo, desolate, isolationist workout. Hands down.
Ryan D was flying up again and it was hard for me to keep up with him on our first three runners (we alternated again walking and running) and it was not until the 4th runner that I was able to edge ahead. Sheesh. This is good for me.
We didn't dally at all today. Except for catching our breath a bit after each runner it was pretty much up, down, up, down, repeat. Again, Ryan was kinda driving today... :) But good for him. I think we finished 10 flights in around 36 minutes? I forgot to time us today. |
| Equipment: | |
Tuesday, November 25, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today it was RC R, Ryan D, Aaron S and myself. We alternated walking and running for eight flights and then walked two more and called it good.
Today we ran fast! Ryan has long ass legs and it's really hard to keep up with that guy... Plus, he goes hard until he can't so by the time we cross the street I am whipped and those last four sections are murder. Great workout though, and that's why I'm here - because I would never go this hard on my own. Training is twisted. |
| Equipment: | |
Thursday, November 20, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - pretzel sticks w/Nutella, 3 mandarin oranges |
| Lunch: | veggie grinder, 2 beers, potato chips |
| Dinner: | green salad, potatoes, meatless meatballs |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Today, being all inspired by RC and Greg, I took along a full CamelBak (100 oz) with 10 lb or weight inside. It made a difference.
For the first three flights (I walked all of them today) it was not so bad but then after about six it got hard and I was sucking wind after eight. I had on my new 'sports' watch today and so was timing myself and I was almost bang on four minutes per flight. Some were a little faster but most were right on four minutes. |
| Equipment: | |
Tuesday, November 18, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, misty, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | RC R, Aaron S and Jim K were there today. We did seven flights alternating walking and running with Jim and then Aaron, RC and I walked three more.
My legs - calves specifically - were pretty sore from running Sunday but as soon as I started the stairs it pretty much went away. I'm okay with that.
With two flights to go we had a scare... On the way down Aaron saw someone grab his jackets and start to walk away from the bottom of the stairs. He yelled and I sped up and by the time we got to the bottom they had dropped the jackets and were walking (quickly) away from the stairs like nothing was the matter. We opted not to pursue and instead checked the jackets for keys, etc and luckily found everything. Whew... |
| Equipment: | |
Thursday, November 13, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 41 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, wet ground, dry sky, cloudy, calm |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Just me and my iPod and CamelBak today, no teammates. There were loads of other people tho and frequently I had to veer left or right to avoid them. There was one group of three women that would do push-ups or jump rope, etc. at the bottom each time. There was this guy that would die and slow to a crawl each time going up and then f'n FLY each time on the way down. Very strange.
Lately, at around 6:30, this guy walks down the stairs smoking a cigarette. He's probably on his way to work and it's so weird moving through the cloud of smoke when it's normally so woodsy and clean. He was there again today. |
| Equipment: | |
Thursday, November 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I almost did not go today... and the first two flights were a real mind f__ck as in I almost quit and drove home on each flight. Thank goodness my legs warmed up on the third flight and I managed to carry on. And really, it was not that hard in retrospect. I must just make mountains out of molehills or something.
I had my CamelBak on today and it sure is nice to have the water handy. But I was alone. Well, none of my friends showed up anyway, the stairs were really crowded considering how not nice the weather was. |
| Equipment: | |
Tuesday, November 04, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today was the beginning of the official Jim K stair program which means we'll start alternating walking and running and try to increase the distance by one flight every week. Today we did six flights with Jim so that was three walkers and three runners. Then RC R and I did four more walkers just to make it a full meal deal.
Attendance was fantastic. Not only were Jim and RC there but Greg K, Steve B, Aaron S and Ryan D showed up as well. Fantastic.
I felt okay, the running was hard as usual but hey - it was good not to get sore at least. All the stair walking I have done to date is helping that at least. |
| Equipment: | |
Thursday, October 30, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 12 flights |
| Time (total): | 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I figures I was going to be alone but no! Aaron G showed up and we chatted it up while walking a few flights. You know,all the usual stuff like are you getting a new bike next year and how is your training going and why so-and-so's exercise routine is bunk.
For the last several days I have been wearing my CamelBak and loving it. Having water when you want it is very nice and the 5 lb or whatever it weighs is not slowing me down appreciably. |
| Equipment: | |
Tuesday, October 28, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 13 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, clear, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | Today it was Ryan D, RC R and myself. We walked all the flights and it felt kinda fast... Ryan has these really long legs and it's hard to keep up at times. :)
RC was carrying two 5 lb dumbbells and he said he felt it. After 10 flights his legs were shaking a bit. |
| Comments: | |
| Equipment: | |
Thursday, October 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 16 flights |
| Time (total): | 1:10 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, cloudy, calm, wet ground but dry sky |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I think today I did the most flights I have ever done. I got there a bit early again (assuming other people were going to show up that is) and so just got on with it. After six flights Ryan D showed up and told me he wanted to do 10 so off we went.
At first my legs felt heavy and I was not sure I would last but the pace was not frantic and we were walking so it worked out.
Today I also tried the Greg K technique of carrying some extra weight. In my case it was just a full CamelBak (100 oz) so I guess that's about 5 lb...? It did not make a big impact on the difficulty I think and it was nice to have water! I might do this again. But only when I'm walking, no way could I heft this while trying to run. |
| Equipment: | |
Tuesday, October 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | stairs - 5:50 AM
run - 6:00 PM |
| Distance: | stairs - 13 flights
commute - 9 miles
run - 4 miles |
| Time (total): | stairs - 50 min
run - 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - low 40s, clear, calm, dry |
| Workout Type: | stairs | commute | run |
| Breakfast: | cereal |
| Lunch: | almonds, crackers, peanut butter, 8 oz yogurt, tea, Promax bar |
| Dinner: | mixed green salad, tofu, mushrooms, couscous, 20 oz Pike Place Ale |
| Workout Food: | |
| Course: | stairs - Howe Street
run - treadmill |
| Results: | |
| Comments: | I got to the stairs a bit early again so just walked a couple of flights until I met Greg K, RC R and Aaron G. Then we did 10 flights (walking) and at the end decided to do one extra! :) We talked the whole time and it was not stressful at all.
When I got home I decided the quickest way to get in a run was to do it indoors so I tried Shelley's treadmill for only the second time that I can remember. I gotta say, running on these is easier than running outside! After figuring out how to use it I slowly dialed it up to an 8 minute/mile pace and had no problems keeping it there for four miles. It was a little boring but an iPod would fix that I'm sure. Not bad for a non-runner.
And being on the treadmill meant I was not sore or tender after!
I suspect tomorrow in the gym will be a bit more difficult than usual... |
| Equipment: | Raleigh town bike, 36x16 |
Thursday, October 16, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 10 flights |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, dry (meaning the ground was wet but it never rained), calm, cloudy |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Guess what, smoke alarms wake you up no problem. The one in our bedroom went off at about 3 AM (ironically when the battery gets low it makes more noise...) and we struggled with it for a bit before I just took it down and pulled the battery.
But the stairs were great! I was joined from the start by Aaron and Ryan D joined in towards the end again. Aaron and I did 10 flights walking each one and chatted the whole time. Company sure makes this kind of workout a LOT better.
I started with a long sleeve shirt on but after just a few flights both Aaron and I took off our outer layers and were fine.
Ryan had a GPS with him and found out some cool facts based on his eight flight workout today.
- each flight gains about 180 feet
- each flight (up and down) is almost .2 miles |
| Equipment: | |
Tuesday, October 14, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | stairs - 10 flights
commute - 9 miles |
| Time (total): | stairs - 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, calm, dry, mostly clear |
| Workout Type: | stairs | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I got to the stairs a bit before 6 today so just decided to get in a couple of warm up flights. :) After two I met RC R and Aaron at the bottom and we proceeded to walk some more. RC was worried about his knee and Aaron was sore from his first day of stairs (Sunday) and I had no agenda so walking was just fine with me.
Those guys did six with me at which point Ryan D showed up and I walked two more with him.
Then it was time for food! |
| Equipment: | Raleigh town bike, 36x16 |
Thursday, October 09, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | 14 flights |
| Time (total): | 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, clear, calm, dry |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | big handful of almonds, bagel w/cream cheese, tuna sandwich, tea |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | What luck! Today I was just going to walk and not run and was planning on being alone so when I got there I proceeded to just got busy. After eight flights Ryan D showed up and told me he planned on doing six so I just tagged along and finished up with him.
The weather was fine, the company was great and walking does not kill me so I was in a super mood. We were able to carry on a ragged conversation all the way until the end so must not have been working too hard and it was very enjoyable. |
| Equipment: | |
Tuesday, October 07, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | forgot to check... |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 54, windy, dry, clear |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Nice. Today I was joined by RC R, Greg K, Nelson and some other guy that I have yet to meet.
For the first six flights RC and I alternated walking and running and then we walked a couple more with Greg and then I walked two more with Greg when everyone else had left.
On the stairs we were pretty sheltered from the wind so it was no problem. It was really fantastic to have company and running did not kill me as much as it has in the past.
Greg is not running, instead he's just walking with a backpack and will slowly be adding weight to it to build power. Today he just had 5 lb inside and will probably go to 10 next week. He said Craig U told him to hold off on the explosive stuff/plyometrics until January or even February. It makes some sense to me... loads of people go whole hog on the training and then when it comes time to REALLY go fast they are already burned out to some extent.
Hopefully that won't happen to me, I have never been that regimented in the past that I get toasted mentally and having Cameron every other week sure prevents me from getting physically fried. |
| Equipment: | |
Thursday, October 02, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | 7 flights |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, clear, calm |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Boy, it felt really warm today! Like take off your shirt warm. Bit I didn't, because it was pitch black out.
I got started at about 5:45 or so and even then there was one other person on the stairs. And by 6 there were four others. This IS the stair Mecca of Seattle.
I felt slightly better than on previous stair days. Yes, I was gasping after the third runner but I was not about to collapse from lack of oxygen. Progress! |
| Equipment: | |
Tuesday, September 30, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 7 flights |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55, clear, dry, calm |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Shelley came along again today, yeah!
I added one walker for a total of seven flights. I start our walking and alternate walking with running.
I've said this a 100 times before and will say it another 100 times I'm sure, stairs is the most damn efficient workout in the world. After three runners I'm sucking wind good and proper and sweating up a storm. On my way down from number six Shelley was on her way up and asked me how many more I was going to do. "One or two." I said and of course it ended up being one. :( |
| Equipment: | Not much required here... unlike cycling! :| |
Thursday, September 25, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 6 flights |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees, calm, wet ground but no rain |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Nice. today was the first day that my breathing was slightly easier after all six flights although it still has me worried. I mean I sound just terrible after a couple of runners...
And, although stairs are kicking my ass, my legs were the slightest bit less sore today. Progress! |
| Equipment: | |
Tuesday, September 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | stairs - 6 flights
commute - 9 miles |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - 45, dry, calm
commute home - 60, sunny, light wind, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Okay, I thought I was not going to be sore after yesterday's leg workout in the gym but no... It seems no matter how light I start out I'm still hobbling around the next day. I felt it on the stairs this morning but it did get better.
Same deal as usual, I'm alternating walking one flight two at a time and running one flight two at a time.
Stairs are unique in that I get more out of breath doing this than anything else I have ever done. Ever. I swear, after the third runner I am sucking wind so bad that I almost feel like something is wrong with me and perhaps I have exercised induced asthma? You know that awful wheezing sound some people make when they are out of breath? Well that's me during and after stairs. Times 10. |
| Equipment: | Raleigh town bike |
Thursday, September 18, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
180 I can't believe it! I figured for sure I'd be heavier at this point. |
| Body Fat: |
9 |
| Time of Day: |
5:15 AM |
| Distance: |
6 flights |
| Time (total): |
20 min? |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 50s, dry, calm |
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
I had to hit it pretty early today to make a 7:30 meeting at Cameron's school and there were STILL people there a few minutes after I started... This is one popular place.
Today I alternated walking two at a time and running two at a time. How do you spell sucking wind? H O W E S T R E E T. |
| Equipment: |
|
Tuesday, September 16, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
stairs - 6:00 AM |
| Distance: |
6 flights |
| Time (total): |
20 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
60, dry, calm |
| Workout Type: |
stairs | commute |