Saturday, August 21, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:30 AM |
| Distance: | run – 4.8 miles |
| Time (total): | 1:02 |
| Time (moving): | first run – 20 min
stairs – 20 min
second run – 20 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | 10 flights |
| Weather: | mid 50s, cloudy, dry, light breeze |
| Workout Type: | |
| Breakfast: | 6:30 AM – 4 waffles w/yogurt, jam, protein powder, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | ran down to the S Day Street stairs, walked one exploratory flight all the way up and then ran 10 flights between 36th and 35th, ran home |
| Results: | |
| Comments: | Well, I thought this workout was going to take longer than it did...
Today was my first stair workout and I was kind apprehensive. Just to switch things up I decided to head down to Day Street since that is where we will be living soon (read: 18 months) and see what those stairs were like.
My first step was killer! Something in my left hit/thigh was not right and I almost tripped trying to jog down the street. :( It took all the way down to the stairs and the first flight until it went away. Dang.
Turns out these stairs are not nearly as epic as Howe Street. The first section is shorter, a bit shallower and the flat bit in the middle is actually too long and you end up doing two flights instead of one long flight. So I opted to just run the lower section. Heck, it was my first time so going easy was something I was okay with. I did run them though, no jogging or speed walking.
After I finished the 10 flights I walked to the top and then ran home. Here are some things I learned today.
- I passed Jeff W in the pedestrian tunnel on the way down and he said hi, it's pretty damn cool to see teammates out on the road even if you are not on a bike!
- There was an ideally located porta-potty at the east end of the tunnel. Nice. Beats going in the bushes and risking scaring someone.
- I had my iPod with and working out with music is fun! Yeah music!
- On my run home as I was heading through Judkins Park Matt M (an acquaintance from way back who was playing bike polo) recognized me and yelled hi. It is nice to be recognized.
- It's not much of a slope but from my house to the stairs is all slightly downhill. Ergo, running home was all uphill... I also tried to go faster on the way home. Which way was harder? You do the math. |
| Equipment: | |
| Clothing: | shorts, sleeveless 'active' shirt |
Monday, February 08, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | Last night at 9:00 PM I was 182! :( Of course that was after 4 pieces of pizza, 4 beers and lots of tortilla chips and salsa and guacamole. :| |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 Am
stairs – 6:00 AM |
| Distance: | stairs – 15 flights baby |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm, mostly cloudy |
| Workout Type: | |
| Breakfast: | 7:15 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball side leg lifts | 3x15 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 70 lb | stairs - Howe Street |
| Results: | |
| Comments: | I did not do any of the clam or normal leg lift stuff at the gym this morning – instead I mixed it up. Way up. Okay, not really.
Today Jim K and I wrapped up the stair season with 15 big ones. Nice. I need to give this guy loads of credit as he is here year after year and it's inspiring – I certainly would not do this if I was alone.
As usual we alternated walking two at a time with running two at a time and to avoid the monotony of this routine we made our last two runners 'doublers' (run up two sections, walk down one, repeat to the top).
This time I remembered to bring a water bottle – yeah for me! That was very nice to have. Especially because it seemed much warmer than the forecast mid 40s… Jim and I were both feeling the heat.
After finishing we congratulated each other on another fine workout and headed home. I'll miss this, I always do. But never enough to keep it going. :) Now it really is time to dedicate myself to the bike. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Tuesday, February 02, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 13.5 flights |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:30 AM – smoothie |
| Lunch: | 12:00 PM – orange
12:30 PM – 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, mini Kit Kat bar, water |
| Dinner: | |
| Workout Food: | gym – water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was low key and not hard, I didn't have too much time as I was trying to meet Jim K at the stairs later.
It's official, we are going up and down slower than in years past! We're also resting more at the top. To be clear, I guess only I am resting more as Jim had an off day and was quite a bit behind me every flight except the first one. :( This made the stairs relatively easy. As easy as this kind of exercise can get anyway.
Once again we alternated walking two at a time with running two at a time. As usual it took two runners for my legs to wake up but then I felt fine and my speed remained pretty constant.
The great thing about doing stairs with Jim is we talk about stuff other than cycling. It might be skiing, kids or like today it was all about cars; specifically the new Ferrari 458. Jesus, what an automobile!
After completing 11 flights we threw in a doubler (run up two sections, walk down one, repeat all the way to the top) for our last runner and then cooled off with a walker. One more week left! I am so ready to quit this…
Man did I get thirsty today at the stairs – I gotta remember to bring water bottle next time. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Tuesday, January 26, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:00 AM
stairs – 6:00 AM |
| Distance: | Lucky 13! Okay, 12.5 flights really… |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, mostly clear, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | Nothing, the water was shut off at the gym. :( |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was fine, the third set of Roman chair knee lifts are getting easier.
Jim K and I got it done today. Only two more weeks of this action. Yes, I am looking forward to no more stairs on Tuesday! :)
We alternated between walking and running for nine flights and then on our fifth runner we threw in a 'doubler' (read: up two sections, down one, repeat to the top). Then we walked one and finished with a regular runner.
Jim is playing games with me I think… :) He's strong on the first runner and then I leave him behind more and more as the morning progresses but the last time up he came on amazingly strong and I had to push for all I was worth. He was on front of me with just two sections to go and I barely beat him. Must be mental. |
| Equipment: | |
| Clothing: | shorts, Craft long sleeve undershirt, long sleeve running shirt |
Technorati Tags:
Howe Street,
stairs
Tuesday, January 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 11 flights |
| Time (total): | 45:40 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal, banana
9:45 AM – almonds |
| Lunch: | 12:30 PM – 3 pieces Pilot Bread w/peanut butter and apple butter, Stonewall's Jerquee, water |
| Dinner: | 7:00 PM – Judy Fu's, 2 beers, fortune cookie |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core went well! Especially since I have taken four days off from doing any exercises. The knee lifts were tough but they are never easy…
Stairs on the other hand were brutal. I was alone and my incredibly old playlist on the iPod is just not pepping me up like it used to.
I was still able to alternate walking with running but the runners were mighty pathetic and I was gasping for breath after the fourth and fifth one. And by gasping I mean it felt like someone was suffocating me. :( No joke, my throat felt so incredibly freaking small. And once you finish your effort, there isn't anything you can do to speed up the recovery process, you just have to sit/stand/walk and wait for the oxygen to get back into your system. It sucked.
I recall this happening a couple of times each year when I go really hard and each time I want to go have elective surgery and remove my tonsils. Mine have always been huge. Time to see the doctor perhaps? And what makes me wonder is I was not even going that hard. Dang.
Anyway, I was sorta hoping to get in 12 flights today but after eight I knew there was no way in hell that was happening. At least I got five runners plus the 'cool down' walker at the end.
On the bright side it was positively balmy out today. Two shirts was one too many today. And the stairs were 99 percent dry! That's a first since I started this winter. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, short sleeve running shirt |
Technorati Tags:
Howe Street,
stairs
Tuesday, January 12, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 178 |
| Body Fat: | 8 |
| Time of Day: | gym: 5:00 AM
stairs – 6:00 AM |
| Distance: | stairs – 11.5 flights |
| Time (total): | stairs – 51:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, light rain, calm |
| Workout Type: | water |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | incline cable punch | 2x20 – 20 lb | | cable cross pull | 2x20 – 20 lb | stairs - Howe Street |
| Results: | |
| Comments: | Well, that's two days in a row that I have been able to do sets of 40 knee lifts. Good for me.
At first I was bummed about the rain but after Jim shoed up and I got out of the car I realized that it was 1) not cold at all and 2) I was not on my bike in this so my mood rapidly improved.
At the bottom of the steps we met – surprise, surprise - Justin A. I guess he didn't want to ride in the wet and dark either.
Justin sure rests less than Jim and I usually do but it was fine. He was running one at a time so we actually got to the top before him, were able to catch our breath and then descend together. He also 'walks' much faster than we usually do. :)
Luckily I felt pretty good! I was able to walk with Justin and even towards the end when he started running two at a time we got to the top together.
Jim was a great sport! We never had to wait long at the top or bottom for him even though we were picking things up a sizable notch. I am so glad he shows up for these workouts. So VERY glad.
The weather turned out to be perfect really. The light rain kept us cool, it was not excessively slippery and the only slip was probably because there is a black hole of sorts on the bottom section and it's really hard to see the stairs this time of day.
We did nine flights and then our last runner was up two, down one. Then we finished with a walker. Nice. And then Jim and I drove home and Justin ran (5.5 miles) home. Oh yeah, he ran down here too. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, running t-shirt, cap |
Technorati Tags:
Howe Street,
stairs
Monday, January 04, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | 5:45 AM |
| Distance: | 10.5 flights |
| Time (total): | forgot to time myself… |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, rain, calm |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
9:30 AM – almonds
10:00 AM – 2 cookies |
| Lunch: | 11:45 AM – left over brown rice and veggies
1:00 PM – peanut butter and jam sandwich |
| Dinner: | 7:30 PM – coleslaw, corn and tofu soup, cheese and crackers, water |
| Workout Food: | Nothing… and man was I thirsty. |
| Course: | Howe Street |
| Results: | |
| Comments: | Jim K had to move stairs from Tuesday to Monday and knowing I needed company to get 'r done I agreed.
For a change my legs did not feel like cold rebar for the first runner! What a nice change of pace. Don't get me wrong, I was not setting anything on fire but I felt all right. And the second and third runner felt even better.
Today we started with the usual, alternating walkers and runners and then after flight number nine we did the old up-two-down-one for our last runner.
When the numbers hit double digits this is a nice way to change things up and you might be doing half a flight less than normal but you are actually running more so I'm not concerned.
Fatigue from the weekend was noticeable but not so much that I was crushed or anything, far from it actually. Of course at work when I walked up two flights of stairs to my office it was another story but that's kinda normal. It's okay, tomorrow is for rest. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, North Face fleece, cap |
Tuesday, December 29, 2009
| Hours Sleeping: | 5? I woke up at 3:30. :( |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 30s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | shoulder press | 3x15 – 40 lb | stairs - Howe Street |
| Results: | |
| Comments: | It's been a few days since I have done my core routine. :( Luckily it felt okay. My PT told me to do the leg lift stuff faster and guess what, that's harder. Now I also need to figure out how to work in the extra exercises he told me to do. This shit takes time!
On an up note I was able to add a tiny bit of weight to the pull-downs and up the reps by one. ONE. I know, impressive stuff.
At the stairs it's down to just Jim K and me now. RC has decided to stick to the bike from now on which is cool. As long as Jim shows up that is. :)
The first runner (it's back to alternating walking and running) felt like absolute crap. I'm pretty sure I have said that before but today was exceptional. If I had been alone I would have headed straight for the car and driven home. Thank goodness I was with someone because the second runner was a world of difference. And the third was even better. Then I was cruising.
About half way into the workout these four high school footballers show up and hit it hard. And by hard I mean that the two reasonably fit guys yelled like crazy to try and encourage the other two up each flight. At first it was funny and then it just go annoying.
"C'mon bitch, don't you walk, don't you WALK…! We're in this together. NO other school is doing this; not Eastside Catholic, not [insert several more high schools here] not anyone!"
You get the idea. At one point Jim turns to me and says, "Oh to be 18 again." Totally. |
| Equipment: | |
| Clothing: | shorts, long sleeve running shirt, long sleeve Capeline shirt, short sleeve running shirt, SmartWool cap, gloves
It was too cold for shorts today. |
Tuesday, December 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:05 AM |
| Distance: | 10 flights |
| Time (total): | 39 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, mostly dry ground, dry sky, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Last week Jim K said he would not be here (but I forgot that) and this AM I got a note from RC R who also could not show. So thinking Jim was still going to arrive 'any second' I sat in my car…
At 6:05 I said screw it, if I don't get cracking I'll just head home and so got busy.
Boy, with no one else around I had LOW motivation… After my first walker I just kept right on walking. :) No runners for me today.
On the up side the flights kept getting easier and easier and I hardly paused at all at the top or the bottom. |
| Equipment: | |
| Clothing: | |
Tuesday, December 15, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 48:31 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, wet ground, dry sky, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Jim K, RC R and I hit it hard today. I just like saying that… :)
RC had already finished 1.5 walkers by the time Jim and I started walking down and he joined us for the descent and our first walker.
As usual my first runner felt like dog poo. I'm always impressed with Jim, he's so smooth and his only limitation is his fitness. He casually cruised by both RC and I on the way up the first time.
The second runner was better and during the third I actually felt held up and tried to squirt by as we crossed Broadway so I could speed up on the last bit. On the fourth runner I kind of blew the proverbial wad by the time I got to the top but I was able to gas it on the way up. I started at the front this time and went as hard as I could from the bottom. It was a fast flight but man was I out of breath at the top… sheesh!
The last runner was okay, I did all right and was not as blown as I thought I would be.
I think that we are resting more after each flight this year than previous years… I guess that's okay, as long as I can hit it each time up. And no matter how you slice stairs, the are never easy. |
| Equipment: | |
| Clothing: | Craft long sleeve undershirt, long sleeve Capeline shirt, short sleeve technical t-shirt, shorts |
Tuesday, December 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 9 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 20s or low 30s, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | In spite of the cold RC R and Jim K showed up! Nice. We did the usual alternating between walking and running and although the first runner felt like garbage (totally expected because of the weather and my run on Sunday!) the rest were all right.
The only place there was any ice was the usual wet spot crossing Broadway. |
| Equipment: | |
| Clothing: | wool socks, hi-tech underwear, tights, hi-tech t-shirt, long sleeve Capeline shirt, long sleeve fleece, gloves, SmartWool hat |
Thursday, December 03, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 11 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core – 3 sets leg lifts (5 lb), 3 sets sit-ups on incline board, 3 sets crunch machine
stairs – Howe Street |
| Results: | |
| Comments: | Core (read: abs) with Thom and then stairs with Ryan D.
Today Ryan and I just walked the stairs as he had crippled himself last time and I was ‘tapering’ for my race Sunday. Whatever. Regardless of the reason, it was super to be out with great company and we chatted about everything. I love that. |
| Equipment: | |
| Clothing: | |
Tuesday, November 24, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM
stairs - 6:00 AM |
| Distance: | stairs - 8 flights |
| Time (total): | stairs - 33 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, wet ground, dry sky, mostly cloudy, light wind |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds
9:30 AM - Stonewall's Jerquee |
| Lunch: | 11:30 AM - 3 pieces pizza, water
3:00 PM - 10 chocolate covered almonds |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side | | back extensions | 30 straight, 30 twisting | stairs - Howe Street |
| Results: | |
| Comments: | Okay, the plank was slightly more tolerable this morning than yesterday morning because I knew what to expect so was able to steel myself for the effort. That first set of three minutes is still kicking my ass and I think it's because I have been so irregular about this exercise. We'll see if I can change that as my back is not getting any better. In fact, it's getting slightly worse. :(
The rest of my core routine was just fine.
I got to the top of the Howe Street stairs knowing that Jim K would not be there this week but hoping that RC R would. I started my stop watch and headed down. He was nowhere to be seen. Rats. What followed can only be described as Martin playing mind games with himself.
Seven flights (4 walkers and 3 runner) were scheduled and last week I did six so today should have been a piece of cake… But no.
After my second runner I started entertaining the thought of quitting after six flights. Why do I do this to myself? So the next two were even harder because I was distracting myself with the angel/devil in my head trying to decide what to do. In the end I got to the top of flight number six and hardly hesitated, I just spun around and started walking down thus committing myself to flight number seven. Whew. Then at the top of seven I glanced at my watch and noticed I had not even been working out for 30 minutes! I think that shamed me into heading down yet again and because my runners were pretty slow today and I was not super tired I ended up running the last one.
What a head case I am.
All said and done I've had harder workouts, I think being solo gave me WAY too much time to think about shit.
On the up side the weather was quite mild and most of the steps were dry! If I was not such a head case it would have been rather enjoyable. |
| Equipment: | |
| Clothing: | long sleeve Capeline undershirt, short sleeve wicking t-shirt |
Tuesday, November 17, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 6 flights |
| Time (total): | 28 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, wet ground, dry sky, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today it was just Jim K and me and six flights of deliciousness. As usual we alternated walking with running and this time (as opposed to last week) we actually ran.
The first runner was tough but isn't it always? The second and third were better but then we were done. I feel like six flights is not really enough then again I know that in a month or two I will be looking back on these early weeks with fond memories. :)
The weather was STORMING one hour before we began so thanks for that weather window! |
| Equipment: | |
| Clothing: | shorts, short sleeve wicking t-shirt, long sleeve fleece |
Tuesday, November 10, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
stairs - 6:00 AM |
| Distance: | 7 flights |
| Time (total): | 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | stairs - Howe Street |
| Results: | |
| Comments: | I actually drug myself out of bed and got to the gym BEFORE Meeting Jim K and RC R at the stairs. Hooray for me.
After the scheduling confusion last week, today RC, Jim and I did meet. I walked one flight with RC and then Jim showed up so we walked one more and then alternated running and walking.
The runners were very mellow today, it was Jim's second time and RC's first? Anyway, it was great to have the company! Three runners today. |
| Equipment: | |
| Clothing: | |
Tuesday, November 03, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | AM stairs - 6:00 AM
walk - 12:00 PM
PM stairs - 5:50 PM |
| Distance: | AM stairs - 6 flights
walk - 2.5 miles
PM stairs - 13 flights? |
| Time (total): | AM stairs - 24 min
walk - 45 min
PM stairs - 59 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | AM stairs - mid 40s, clear, dry, calm
walk - low 50s, sunny, dry, calm
PM stairs - upper 40s, maybe 50, clear, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
8:30 AM - almonds |
| Lunch: | 11:00 AM - left over tuna casserole, Stonewall's Jerquee, water
1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Superfood, water |
| Dinner: | mixed green salad, veggie brat, Spatzle, sour kraut, water, too much Halloween candy |
| Workout Food: | |
| Course: | stairs - Howe Street
walk - along Montlake ship canal |
| Results: | |
| Comments: | Today was the first day of the traditional off-season AM stair workouts for cyclists and my friend Jim K did not show up… I waited until 6:05 and then decided to get to it or I risked blowing it off entirely. :) As usual I alternated flights walking two-at-a-time with running two-at-a-time.
The first walker was okay, I mean how hard can walking one flight of stairs be…? The first runner on the other hand made me feel crippled. Like someone had forced pieces of rebar down my legs. Good night. I can thank my long run on Sunday for that. And bonking hard while doing it. And not stretching after. Whatever.
I started the second walker DREADING the next runner but when it came to time I had very good sensations. Okay, not really, but at least the sensations were better compared to the first time up. The third runner was a tad worse but I have to admit that today I was just looking for the path of least resistance and only wanted to check the box and bail. Had Jim been there perhaps I cold have been talked into a couple more but not alone.
The noon walk at work was fine, pretty mellow and not so fast. The weather is really holding out and it was super nice again. Yep, I've just jinxed myself and now it will rain for months. So what's new.
After work I, you heard me right, went back to Howe Street for round two. I was hoping to hook up with the crew from adventX.com at 6 but there was only one person there and he was walking… I did three walkers trying to hold out for company and then realized better pick it up so started alternating running and walking.
Six flights later Martin, Heather and their son showed up. We walked three more and finally I ran one with Martin who loves to time everything and told me I got to the top in 1:05. Then it was dinner time. |
| Equipment: | |
| Clothing: | I had a long sleeve fleece on in the AM but after work I just needed a short sleeve shirt. Still living the dream! |
Tuesday, October 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM
stairs - 6:05 PM |
| Distance: | walk - 3 miles
stairs - 10 flights |
| Time (total): | cardio - 30 min
walk - 50 min
stairs - 48:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | walk - upper 50s, partly sunny, calm, dry
stairs - mid 50s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds |
| Lunch: | 1:30 PM - rice, stir fry veggies, 2 fortune cookies, water
4:00 PM - 4 ginger snaps |
| Dinner: | 8:00 PM - stuffed peppers, salad, water, juice, wine |
| Workout Food: | gym - water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb, 2x50 crunch machine - 90/80 lb, 2x20 leg lifts on bench | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
walk - marsh loop with the iWalk gang
stairs - Howe Street |
| Results: | |
| Comments: | After I finished my usual core routine I found out that Thom was going to do some cardio in a bit so I waited for him and did some more core. Nice.
Cardio was okay, it still does not feel stellar but today was decent. What a non-descriptive word…
At lunch I hit the bricks with the iWalk gang again and it was surprisingly warm! I had on two shirts and long pants and wanted to be in shorts and a t-shirt by the end. A pleasant surprise.
I was SUPER worried how I would feel on the stairs today. It has been two weeks and I have not done much else in that time and when I showed up a bit after 6 there was Martin, the guy that always kicks my butt on the adventX Sunday runs.
The adventX group had already done one warm-up flight and wanted to do another so I joined them for a walker. Then we started alternating running and walking. And guess what, I felt pretty good and was the first to the top each time we ran. :)
Martin was timing each run and I was right around one minute each time, my last runner was 1:03 or something if I remember what he said correctly.
After three runners we walked two flights and then ran one last one and did a 'cool-down' flight (read: another walker). Alone I would have walked faster, ran slower and finished in less time overall but it was fantastic having the company. And I'm totally stoked that I felt as good as I did. |
| Equipment: | |
| Clothing: | stairs - shorts, wicking t-shirt, running shoes |
Tuesday, October 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 5:30 PM |
| Distance: | stairs - 11 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal, banana
8:00 AM - almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
stairs - Howe Street |
| Results: | |
| Comments: | Core was okay and cardio was pretty good. I had some motivation and was able to maintain 75 rpm all the way from the very beginning to the end.
After work I walked to the Howe Street stairs (2 miles), stashed my bag in a super secret bush because none of my friends with a car were there (I'm not going to mention anybody but his first name starts with an A) and got busy.
I did 10 flights alternating walking two at a time and running two at a time. And when I say 'running' I of course mean loping up at a pitiful pace. :( I actually timed myself and discovered that it takes me roughly two minutes to walk up, two minutes to walk down (one step at a time) and one minute to run up. So put that in your pipe and smoke it. Or whatever.
I brought along some water - thank god - and took a tiny sip just to wet my mouth after every walker. Runner one was VERY hard. I was all stiff and ultra slow. Runner two was a bit better and number three was my best. I started to slow down on the fourth runner and number five was a struggle again. Oh well, today was not an 'on' day I guess.
After descending from the last runner I grabbed my bag and walked back up for the last time and then headed home (2 miles). Walking along Broadway was great! It did not get cold and I cut through Cal Anderson Park on the way home which is always pretty (water feature, green grass, etc.) and entertaining (hippie wanna-bes, street kids, couples, etc.). |
| Equipment: | |
| Clothing: | |
Wednesday, September 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:45 AM
stairs - 5:45 PM |
| Distance: | stairs - 14 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry, calm, f'n fantastic is what it was today |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 40, 34 sit-ups on incline board, 2x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym a little late today and so did not have time for my usual core routine so adlibbed.
Cardio felt okay but not stellar. I think doing this stuff indoors for so long is getting boring… Hello, right? You'd think I would catch a clue or something.
After work I met Andy G from work and we hit the Howe Street stairs and I had a surprisingly good session! It was all kinds of awesome outside so I decided to walk to the stairs and home after. It was the right call for sure.
When I go there Nick S from work was also there finishing up so I did two mellow flights with him with my messenger bag on just warm up. Then Andy showed up so I stowed my bag in his car and we hit out.
The next 10 flights I alternated walking 2 at a time and running. Last week I managed to run four flights so being able to do five today was a good feeling. My running is not as fast as when I hit these in the winter with my cycling friends but still, it's only the second time I have run them this year so not bad…
After I finished my 10 flights I walked one more with Andy to 'cool down' and then got my bag and went up one last time on my way home.
It's almost two miles to the stairs from work and tad over two miles home from the stairs and I could not have picked a better night for this walk. It was warm, people were out in droves and it felt like the middle of summer in every way.
While on the stairs we saw this guy with obvious physical problems walking up them with a cane. I recognized him from the winter last year and am totally impressed that he tackles what is damn hard for someone that has no disability! On my way home I walked down Broadway and there he was at Vivace! I stopped, said hi and discovered his name is Tom. He recognized me from the stairs too. Nice.
On the way home I crossed through Cal Anderson Park and it was a surreal experience. People were picnicking, making out on benches, playing Ultimate and soccer, hanging out with their children and getting stoned all over the place. I mean, this is what parks are for, right? Right, that was rhetorical. It was so cool to walk through this scene. |
| Equipment: | |
| Clothing: | |
Tuesday, September 15, 2009
| Hours Sleeping: | 4 maybe… |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 4:30 PM |
| Distance: | stairs - 10 flights
walk - 2 miles |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry, calm |
| Workout Type: | stairs |
| Breakfast: | 8:30 AM - 3 pastries, fruit, tea |
| Lunch: | 12:30 PM - 2 Boca burgers, 1 bun, pasta salad, veggies, water |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Andy G and I got out of a work retreat early and so decided to hit the stairs. Nice.
I got all ambitious today and tried to alternate walking and running. I managed to do that for eight flights and got those done in 29 minutes on the nose.
Then I collapsed in a heap at the top, caught my breath and walked down and up to meet Andy. We went back to his car, I grabbed my bag and we did one more flight (the south one this time) and I walked home.
It was GREAT having Andy there, I really like company for this kind of workout. And the weather was fantastic - I really enjoyed the walk home. |
| Equipment: | |
| Clothing: | |
Tuesday, September 08, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 6:00 PM |
| Distance: | stairs - 9 flights
walk - 2.2 miles |
| Time (total): | cardio - 30 min
stairs - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, dry, sunny, calm |
| Workout Type: | core | cardio | stairs |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | 7:30 PM - 3 pieces pizza, apple pie with ice cream |
| Workout Food: | gym - water |
| Course: | core - 2x35 sit-ups on incline bench, 2x60 leg extensions, back extensions - 30 straight and 30 twisting
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Massive b-day party at Jason and KyLynn's last night and I woke up this morning pretty hung over…
I was blown away by my ability to do 2x35 sit-ups on the top notch of the incline bench so that was great. Unfortunately cardio did nothing to relieve my hangover. At least it felt all right.
After work Andy G and I hit the Howe Street stairs for my first time this fall. We did six flights together walking two at a time. It was taking us almost exactly five minutes per flight (up and down once).
After that I grabbed my bag out of his car and did two more with the adventX crowd. The last one I ran with John C and got to the top in 57 seconds! Then it was back down to grab my bag and up one last time so I could walk home.
I felt great! The stair pace while walking was very moderate and so except for that last runner I was definitely within myself. Probably a really good thing for the first time as I have overdone it WAY too often on these damn stairs. |
| Equipment: | |
| Clothing: | |
Tuesday, January 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 15 flights |
| Time (total): | 1:10 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 30s, dry, windy, snow flurries at the end |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | 9:30 AM - 6 Girl Scout almond caramel clusters |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | YES. I swear, stairs can mess with your head. And the more you hope to do the messier it gets.
Today we wrapped up the stair season that started in October with 15 massive flights. It was Jim K, RC R, Ryan D and Nelson J. Jim, RC and Ryan have been there from the beginning and without them I would not have been able to finish myself.
Once again we alternated walking with running. And as usual the first runner felt like dirt. The second was only marginally better but by the third I was hitting my stride and I felt pretty good (as good as you can feel running up an immense flight of stairs) on the 4th and 5th.
Not so on the 6th. Oh boy... I came to a grinding halt on number six and almost had to walk up those last four sections.
ASIDE after we finished I was joking with RC and Ryan that I felt like I was being filmed with high-speed film and then when I tried to tun up, the director would slow down the action. :(
Ryan managed to slay all on number six and although I rallied a bit for number seven, RC reached down inside and came up with I don't know what...! He started out in last place and in NO time was in the lead and just kept pulling away. Fantastic.
Jim had missed the last two weeks because of a bad cold but like the trooper that he is he showed up today. And it hurt him. But to his credit he stuck it out; he had to walk a few in the middle but he came back at the end and ran the last two. Fighting spirit!
After the last runner was over we sat on the stone wall at the top and gasped for oxygen. Then we walked our last flight, had a group hug, shook hands and went home. I'm pretty certain that Everyone else was as happy as me that this phase is finished. |
| Equipment: | |
Tuesday, January 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 14 flights |
| Time (total): | 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 30s, foggy, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water (thank you Ryan!) |
| Course: | Howe Street |
| Results: | |
| Comments: | Oh MAN, 14 flights is hard. And we're only running every other flight.
The first runner felt like utter garbage - I could feel the weekend and spinning (NOT active recovery) from yesterday for sure. the second runner was marginally better and the third felt okay.
On the fourth (or was it the fifth?) I was the first one to the top but then I hit the wall on the sixth flight. Violently.
I recovered just a tiny bit for the last one. This was one fantastic workout. Both RC and Ryan were killing it. Every flight. |
| Equipment: | |
Tuesday, January 13, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 PM |
| Distance: | 12 flights |
| Time (total): | 46:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | lower 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I can't believe it - Martin sleeps through is alarm and misses the morning stair workout!
Oh man, I woke up at 6:50 with a huge start and instantly realized that I had blown it... To top it off, Ryan sent me a message that said, "We were missing our spiritual leader today and it wasn't as fun!" Ha! Anyway, it was a nice thing to say.
I figured that I better hit it after work but man, my motivation really declines as the day draws to an end and I almost did not go.
But I did. And I took my iPod with me which was great. And you know what? By myself I did not rest as much at the top or bottom of each flight and I actually cranked out these 12 flights faster than I think I ever have.
Now I know that I was not running quite as fast as when I'm with Ryan and RC and Jim but we do loiter a bit at the top after each runner and even at the bottom to catch our breath. I did not stop at all until after flight number eight (the fourth runner) and then I had to hang my head, grab my knees and suck some wind before descending again.
After seven flights I figured I would try and do 10. After nine flights I thought I would give 12 a go. Thank goodness I made it. That last runner (I was alternating walking with running) was nothing to write home about and I was kind of laughing at how I must have looked pumping my arms as hard as I cold to try and compensate for my spent leg... :)
Whew. |
| Equipment: | |
Thursday, January 08, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 182 lb [Yeah! I'm not a huge porker... And this is after breakfast.] |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | 10 flights |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | breezy, dry sky but wet ground, low 40s |
| Workout Type: | stairs |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I took the CamelBak along today with what I think is about 15 lb inside.
ASIDE - I'm using two dumbbells that Cameron wrapped in duct tape so I have to guess at the weight. :| That plus a full 100 oz bladder.
Boy - I could really feel the weight today. The first couple of flights were very labored (and I'm just walking - no running). At least it got slightly easier as I went along.
I had a watch on today and could not help noticing that it was taking me almost exactly two minutes to go up and two minutes to go down EVERY TIME. I mean I was within five seconds of two minutes on every single flight.
In the beginning my legs felt bad but I was not breathing so hard and by the end my legs were moving faster (at least it felt that way - the clock does not lie) but I was breathing much harder.
It sure is nice to have water along for this workout. |
| Equipment: | |
Tuesday, January 06, 2009
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | getting scared to check... |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 12 flights |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 40s, calm, essentially dry |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Oof... 12 flights (more accurately six runners) is hard!
Today it was the full crew: Ryan D, Nelson J, Jim K and RC R. These clown started a bit early and on my way down I met them coming up and they were practically all the way to the top of their first walker already. :( That being the case I hit the first runner pretty darn cold. Not that it makes a huge difference, that first runner is always a killer.
Boy, my legs felt positively broken. I was lurching up the steps and everyone finished ahead of me on this one.
The second runner was slightly better and the third was good. And by 'good' I of course mean hard, it was just that my legs were moving under my own control now and no longer simply felt like wooden pegs attached to my torso.
After three runners it sadly does not continue to get easier, you just get more tired. Our fourth runner was the old up two, down one which is a really good way to break up the routine I must say. On the fifth runner I tried my damndest to beat Ryan and came close but that only counts in, well, you know the tired cliche.
Finally, on number six I started behind Ryan and finished ahead of him. [small victory whoop!] Now I'm laughing, we are not racing but I guess I need some level of competition to stay motivated. :) I mean, I'm not exactly coming down here and hitting these stairs on my own so there is something to be said for the testosterone-laden camaraderie that we man call 'training'. |
| Equipment: | |
Tuesday, December 30, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 11 flights |
| Time (total): | 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 37, dry, calm |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | sushi, Triscuit crackers, Swiss cheese, carrots, quart of Kafir |
| Dinner: | salad, a shit load of onion rings, 1.5 pints of beer |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Oh man... last night was Shelley's office holiday party and I had too much red wine. I'm convinced the wines with more tannins have a wicked kick and this experience does nothing to convince me otherwise. My mouth was totally dry, my head felt pretty delicate and my stomach was not the most stable it has ever been.
Anyway, today it was Jim K, RC R, Ryan D and Greg K. Greg had THIRTY FIVE pounds of weight in his backpack. Jesus.
As usual we alternated walking with running and on flight number eight we did the old up two, down one. Just mixing it up. :) I felt like dog doo on the first runner but it did slowly get better. By the third runner I was feeling as good as I was going to today; maybe 70 or 80 percent? We paused quite a bit between flights today, probably because we all needed it. The last runner was pretty weak.
Once again Ryan was leading the way at the end of the workout - nice going Ryan. |
| Equipment: | |
Tuesday, December 16, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 11 flights |
| Time (total): | 46 minutes? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 30s, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Just Jim K at the start today and we decided since it had snowed recently and was kinda icy that walking was prudent. We finished eight flights and then saw Ryan D who was running! Way to go.
Jim and I were able to talk the entire time so it was not a phenomenal workout but good to stay in the routine for sure. And Jim is great company, we usually never talk about cycling. |
| Equipment: | |
Thursday, December 11, 2008
| Hrs. Sleeping: | 6 |
| 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: | mid 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | veggie wrap, potato chips, giant molasses cookie, fruit, water, piece of pizza, 3 peanut butter cookies |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | One word: power
One more: tired
Today I took the CamelBak with a full 100 oz bladder and two five lb weights to the stairs and just walked them. I could tell right away that I was not 'fresh' but it got slightly better after two flights and then got harder again after four. :( Luckily it did not keep getting too much harder.
I was solo until number eight when I spied Ryan D running up - way to go!
My iPod died after four flights, I hope it just ran out of juice. |
| Equipment: | |
Tuesday, December 09, 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: | low 40s, dry, calm |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | LOTS of almonds, chocolate coated almonds, 8 oz yogurt, cookies, chocolate, help me god it's holiday season at work... |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | The weather was great and someone even swept the stairs! Nice.
Today it was Jim, K, RC R, Ryan D, Nelson J and myself. We did seven flights alternating walking and running and then on number eight we did Jim's patented 'two up down one' routine which is kinda like doing two flights in one. Then we walked one more.
After my run on Sunday I was tired but did all right. I could definitely feel my knees a little on the way down and on the runners I was able to go about 80 percent but that was all. At least I did not fade too much near the top. :) Man, keeping up with Ryan is a chore - that guy has long legs. |
| Equipment: | |
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: | |
Tuesday, November 11, 2008
| Hrs. Sleeping: | 6 |
| 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: | 49, wet ground, dry sky, calm |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today I started out with Jim K and RC R, we did six flights alternating walking and running and then Jim went home and RC and I finished up with four more walkers.
The pace seemed a tad slow today (not that I minded much...). RC was carrying a 5 lb dumbbell in each hand for the walkers and I gave them a try for two flights towards the end; it made a difference for sure but not so much that you were dying.
I'm still amazed at how reasonable the weather is. I started out with two shirts and a cap and was over dressed. Then again, stairs will heat you up pronto. |
| 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 |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
Today was my first day this fall to run the stairs...! And when I say run I of course mean loped or jogged leisurely. So per the Jim K routine, I alternated walking two at a time with running two at a time.
Hello lungs! Oh man, this just makes me suck down the oxygen; my throat feels like it is about the size of a pencil by the third runner. I suppose that is why these are so good for you...
Riding to and from work today was great, what beautiful weather. At times like these it just feels right to be out on a bike instead of in a car. |
| Equipment: |
Raleigh town bike |
Thursday, September 11, 2008
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
6:30 PM |
| Distance: |
8 flights |
| Time (total): |
28 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70s, dry, sunny |
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
Howe Street |
| Results: |
|
| Comments: |
Nice. Today Shelley suggested that we ride to and from the stairs! So we did. And it was such a fantastic day.
I walked them 2 at a time and the first couple of flights were all about warming up but then it got better and better. This place is busy when the weather is nice...!
Putting on my helmet when my head was drenched in sweat was not fun but the ride home was relaxing and probably a good thing. |
| Equipment: |
|
Friday, September 05, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
stairs - 6:30 PM |
| Distance: |
|
| Time (total): |
gym - 45 min
stairs - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70, sunny, calm, dry |
| Workout Type: |
weights | core | commute | stairs |
| Breakfast: |
smoothie |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
15, 12 - 105 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions |
| back extensions |
20 straight, 20 twisting - 25 lb | Howe Street |
| Results: |
|
| Comments: |
What a day of fitness! I went to the gym, I ride to work and then Shelley and I did some stairs after work.
Today we shot for (and achieved!) 30 minutes and in that amount of time I was able to walk eight flights (2 at a time) and it felt okay. The initial soreness from last Tuesday is gone and a week or so I should be ready to start running some flights. |
| Equipment: |
Raleigh town bike |
Thursday, September 04, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
stairs - 6:00 AM |
| Distance: |
4 flights |
| Time (total): |
20 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
stairs - low 50s, calm, dry |
| Workout Type: |
stairs | Madison clinic |
| Breakfast: |
cereal |
| Lunch: |
about 10 red vines, hand full of almonds and I forgot what else |
| Dinner: |
Builder's bar at the track, crackers and humus at home |
| Workout Food: |
water |
| Course: |
Howe Street |
| Results: |
|
| Comments: |
I walked the stairs two at a time again, I could really feel Tuesday. Yikes...!
In the evening I went to the track for a madison clinic. It's a catch 22 for sure, I want to ride more but have difficulty finding partners because I don't have any experience... hopefully this will help.
It was a lot of dry-land stuff, walking through the exchanges and the like but overall it was good. And we did get some time on the track too. The hardest thing for me by far is timing the drop down the track when I'm coming off of relief. That's what next year is for. :) |
| Equipment: |
Raleigh Rush Hour Pro, regular old spoked wheels, 52x15 |
Tuesday, September 02, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | I'm too scared to check...! :( It's been two months since I weighed myself. I'm such a f'n GIRL about this, I can't believe it. |
| Body Fat: | LA, LA, LA! I'm not listening, I'm not listening...!!! I wonder if the latest issue of US Weekly is out yet? Better hit the news stand and check. OMG! |
| Time of Day: | 6:00 AM |
| Distance: | 4 flights |
| Time (total): | 20 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, dry |
| Workout Type: | stairs |
| Breakfast: | 6:30 AM - 2 waffles with non-fat Quark and apple butter
8:00 AM - big-ass piece of extremely average, store-bought mix chocolate cake and similar frosting |
| Lunch: | lots of pistachio nuts, candied ginger, Builder's bar, almonds, tea |
| Dinner: | 6:00 PM - 2 open face tuna sandwiches, 2 ears corn
7:30 PM - cheese, crackers, humus, beer |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | The first time on the stairs baby! And to make sure I did not overdo it I just did four flights. Typing this now I'm not sore so I think it was a wise decision. I just walked them two at a time, running can come later. :)
Shelley came along as well, bravo! |
| Equipment: | |
Technorati Tags:
Howe Street,
stairs
Tuesday, January 29, 2008
| Hrs. Sleeping: | 4 |
| 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 30s, light drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | yogurt, jam, fruit, bran cereal, banana, 2 bagels with cream cheese, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Okay, first of all I need to sleep more. I was out of bed at about 2:30 or 3 and never went back. That can't be too good. I wish I definitively knew that I was one of those people that only needed like three or four hours of sleep per night but no, I just don't get enough and then I'm tired. Shelley suggested I stay up later but how easy is that when you've been up for 20 hours already?
It's been so cold lately that when I saw the rain this morning I freaked. I put on long pants which is something that I have not done for stairs even when there was snow on the ground. Top it off with a fleece hat and I'm good to go. Of course after two flights I was nice and cozy...
I was there with Greg K who is on a rest week so we just walked all of the flights. To be perfectly honest I was dreading running... especially after such a short nap. When I heard that this was a rest week for Greg I was all innocent and accommodating like and said, "Hey, if you just want to walk 'em today that's fine with me. I'm just here for the company and don't have an agenda..." Nice. He bought it.
We did walk them kind of fast and although I think we might have only done nine flights (I lost count around six) we did make pretty good time. |
| Equipment: | |
Wednesday, January 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 lb |
| Body Fat: | 9 |
| Time of Day: | 6:00 am |
| Distance: | 15 flights |
| Time (total): | 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 20s, calm, clear, dry |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | 15 flights! Now that's what I'm talking about...
This was the stated goal of Jim K when we started doing stairs way back in November... I can't believe we made it.
Greg K and RC R were both there so with four people it was great. We started alternating walking and running and then around number eight we did Jim's little "up down" number where we run up two sections, walk down one and repeat all the way to the top. So basically you get 1.5 runners but tiny rests all the way along. Then we did three more, another up down flight and one walker to wrap it up. Nice. |
| Equipment: | long sleeve undershirt, long sleeve fleece top, shorts, cycling cap, no gloves! |
Tuesday, January 15, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 14 flights |
| Time (total): | 65 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 30s, calm, dry, ICY |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | giant bowl of potato leek soup, 8 oz yogurt, grapefruit juice |
| Dinner: | french onion soup, salad, hummus, pita bread, regular bread, cheese, roasted garlic, roasted veggies, 2 beers, several pieces of caramel |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Last night it snowed about three inches. Then it froze. At 6 this morning the stairs were still covered in loads of snow and ice so Jim K and I erred on the side of caution and just walked up each flight. It was actually quite nice to not be sucking wind; we carried on a conversation the entire time. |
| Equipment: | |
Tuesday, January 08, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 12 flights |
| Time (total): | 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 30s, damp |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | kale, lentils, 8 oz yogurt, toasted soy nuts, lots of carrot juice |
| Dinner: | bulger wheat, tofu, veggies, salad, crystallized ginger |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Boy was I worried about today... I Had missed the last two weeks of stairs and by now Jim was up to 12 flights! For a change RC did not show and instead Greg K dropped by; that was really nice. That Greg was there that is, not that RC was gone. :)
Anyway, I made it, all the way to the end of the work out. And I'm not sore. But I was sure sucking wind after those last few runners - sheesh! I hate that feeling. |
| Equipment: | 2 long sleeve tops, cycling cap |
Tuesday, December 18, 2007
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 11 flights |
| Total Time: | 50 min? |
| Total Ascent: | |
| Weather: | low 40s, occaisional drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | ELEVEN BABY! I think this is the most flights I have ever done... And today my breathing was better than last week, not quite so lung cancer patient-esque. I think it was because we rested a fair bit between flights. JIm K and RC R were there again, Jim wants to keep increasing until we get to 15 flights. Go Jim. |
| Equipment: | |
Wednesday, December 12, 2007
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:00 am
stairs - 4:40 pm |
| Distance: |
|
| Total Time: |
stairs - 40 min |
| Total Ascent: |
|
| Weather: |
40, calm, dry |
| Workout Type: |
weights | stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| plank |
180 sec |
| incline leg press |
20x90 lb, 20x180 lb, 15x360 lb, 12x410 lb, 12x410 lb |
| hack squat |
15x90 lb, 15x120 lb, 15x140 lb |
| lunges |
20x70 lb, 20x90 lb, 20x100 lb |
| leg extension |
15x175 lb, 15x195 lb, 15x215 lb |
| leg curl |
15x120 lb, 15x120 lb, 15x120 lb | |
| Results: |
|
| Comments: |
Having a workout partner is great! You lift heavier weights, someone is there to motivate you and you actually show up to the gym in the first place. Once Again Thom W and I assaulted our legs as only two relatively weak, average, not super obsessed about going to the gym guys can.
And it was actually a super workout. My back is feeling a little better these days and I can go slightly deeper on all the presses which is giving me some confidence. For a while there when I got anywhere near 90 degrees in my knee angle my back would speak to me. Usually it was saying stuff like, "Dude, you're a fool for trying to lift this weight..." or similar but now it's saying stuff like, "C'mon, I dare ya..." It's a nice change.
Thom is a tiny bit stronger so that is good for me - motivation and all that.
At the Howe Street stairs I just walked up fast two at a time for 40 minutes and called it good. The first two flights were sluggish, believeyoume. Then it got better. I had my iPod with me today, that must have helped. |
| Equipment: |
I forgot my running shoes today so I had to roll with the Vans on Howe Street.
 |
Tuesday, December 11, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 10 flights |
| Total Time: | 40 min? |
| Total Ascent: | |
| Weather: | clear, cold (upper 30s), dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I showed up and no Jim... :( So I started down and luckily met RC at the bottom. Turns out Jim was feeling like crap and had sent me a text but I didn't see it in time.
Oh well, the workout must go on.
At first I felt pretty fresh. And that stands to reason as I had done squat for the past two days. But then as the workout went along I got slower and more out of breath. We alternate waling up and running up and by the 4th runner (which is flight number 8) I was hating life. By the top my breathing was extremely labored... On the way down from number 9 RC was saying that sometimes it's easier for him to do stuff fast to get it over with quickly. Martin did not catch that clue...
Starting up the 10th flight RC exploded out of the starting gate. Usually it's me that gains on RC and Jim as the workout gets longer but not today. Half way up I was already a little behind and for the first time ever I had to stop running and walk the last three sections of the upper part. Ouch.
By the time I got to the top my wind pipe felt like it was the size of one of those stirring straws you get at coffee shops. I sat down on the wall but started having a panic attack as my breathing was not getting any easier.In fact, it felt like I was asphyxiating! I had to lie down on my back to open up my throat and get some air - that was the only thing that helped.
Man, I hate that feeling of gasping for breath and not getting any. Big time. I'm hoping it was some freak thing and won't hit me that hard again. |
| Equipment: | |
Tuesday, December 04, 2007
| Hrs. Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 |
| Body Fat: | 9 |
| Time of Day: | |
| Distance: | 8 flights |
| Total Time: | 35 min |
| Total Ascent: | |
| Weather: | mid 40s? damp at times, light wind |
| Workout Type: | stairs |
| Breakfast: | yogurt, protein powder, jam, granola, banana |
| Lunch: | artichoke dip, pita chips, carrots, piece of pizza, 2 handfuls of almonds |
| Dinner: | sautéed veggies, pot stickers, veggie shau mai, glass of wine |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today Jim K, RC R and I were going to do nine flights and instead Jim decided to mix it up a little... On our eighth flight we ran up two sections and then came back down one, repeat until you get to the top. It was a nice change of pace.
And it was comparatively balmy out today! What a change from Saturday when it dumped snow and then Sunday and most of Monday when it dumped rain.
I was so groggy this morning. five hours of sleep two nights ago and four last night... not good. |
| Equipment: | |
Tuesday, November 27, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
179 |
| Body Fat: |
8 |
| Time of Day: |
|
| Distance: |
8 flights |
| Total Time: |
35 min |
| Total Ascent: |
|
| Weather: |
upper 30s, dry, calm |
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
Martin gets another weather window! The sky was mostly clear, it was not as cold as the previous couple of days, everything was good. And I felt okay too; the runners were not as crippling as before. :) |
| Equipment: |
|
Tuesday, November 20, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
6:00 am |
| Distance: |
8 flights |
| Total Time: |
30 min |
| Weather: |
50? At least it was dry - the view of downtown Seattle is always amazing. |
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
Jim K had to miss today but RC R showed up. It was great, we ran a little slower than usual and I was not gassed after the second flight! :) We also stood around less at the top and bottom which was nice. All in all a super workout. |
| Equipment: |
|
Friday, November 16, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:30 am
stairs - 4:45 pm |
| Distance: |
|
| Total Time: |
stairs - 30 min |
| Weather: |
Low to mid 50s? But it felt fine and I just wore a short sleeve shirt. |
| Workout Type: |
weights | core | stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 155 lb |
| leg extensions |
3x15 - 135 lb |
| incline leg press |
4x20 - 270 lb |
| push-ups |
3x12 |
| bent over row |
3x12 - 70 lb barbell |
| shoulder press |
3x12 - 15 lb dumbbells |
| upright row |
3x15 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
2x3 min, 1 min on the right, 1 min on the left, 30 sec rest between sets |
| other core |
NOTHING! |
| back extensions |
DITTO | |
| Results: |
|
| Comments: |
While at the gym I could feel the motivation being steadily leached out of me... I started off fine but when I got to the push-ups (which I obviously suck at) I was not so pumped, even more so for the last couple of exercises and then when it was time for core all I could muster was the plank.
I was so done. |
| Equipment: |
|
Wednesday, November 14, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 am
stairs - 5:00 pm |
| Distance: |
|
| Total Time: |
weights - 60 min
stairs - 30 min |
| Weather: |
It was NOT as cold as this morning for sure! Quite pleasant in fact considering the time of year... 50 maybe? |
| Workout Type: |
weights | core | stairs |
| Breakfast: |
cereal
9:30 am - big handful of almonds |
| Lunch: |
grilled tuna panini, bagel, Odwalla juice |
| Dinner: |
assorted greens, lentils, onions, wine, ginger snaps, ice cream |
| Workout Food: |
water at the gym |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
20x270 lb, 20x315 lb, 3x15 - 360 lb |
| push-ups |
15, 15, 12 |
| bent over row |
3x12 - 70 lb |
| shoulder press |
3x12 - 15 lb dumbbells |
| upright row |
3x12 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
3x2 min straight, 60 sec each side, 30 sec rest between sets |
| other core |
30 ball passes, 20 bicycles, 10 twisters (I was rapidly losing motivation today...) |
| back extensions | |
| Results: |
|
| Comments: |
The gym felt good until it cam time for core work, then I kinda lost steam and tapered off dramatically. It felt odd being here today and then I realized the last time I was at the gym was one week ago!
Today I just walked the Howe Street stairs two at a time. And although I walked them all faster than when we were walking them yesterday morning it felt 100 times easier. Running these is SO hard. Or I am SUCH a wimp and just like to whine.
I was hoping Tony C would join me today but no, Martin goes solo.
Note to self - remember to bring my iPod. |
| Equipment: |
|
Tuesday, November 13, 2007
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
6:00 am |
| Distance: |
|
| Total Time: |
30 min |
| Weather: |
upper 40s |
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street - 7 flights |
| Results: |
|
| Comments: |
Crippled. That's how I felt on the first runner... Jim K is captain of this train and his deal is we start with a walking flight and then alternate running and walking until done. Each week we add one flight and each week the first running flight just slays me. Today was no different.
Howe Street goes up (and up and up and up...), crosses a street and then goes up some more. Only this last part is steeper and each step is longer. I swear, each time I start up that last section I feel like I'm on a leash and someone is holding me back or something. It's like I'm in the Matrix only I just get to move slowly and I don't have any special powers.
RC was there again - bless his heart. Doing these solo would blow. The more the merrier I say.
Today Jim timed us and I was amazed. We were doing the running flight in one minute flat and the walking flight in just a hair under two minutes. That's just up mind you, we're not super men. |
| Equipment: |
running shoes, shorts and two wicking shirts |
Tuesday, November 06, 2007
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
6:00 am |
| Distance: |
|
| Total Time: |
30 min |
| Weather: |
|
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street - 6 flights |
| Results: |
|
| Comments: |
This was great! Not only was Jim K there but Steve B and RC R showed up as well. Per Jim's routine we are alternating walking the stairs two at a time and running them two at a time.
Boy, Jim can just kill that first running flight and leaves me in the dust! My legs are screaming for mercy and he just bounds up. But then on the second runner are more-or-less equal and on the third I finished ahead of him. Sucking wind but ahead. :) This has GOT to do me some good. |
| Equipment: |
|
Wednesday, October 31, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am - gym
5:00 pm - stairs |
| Distance: |
|
| Total Time: |
gym - 60 min
stairs - 30 min |
| Weather: |
A little cold today... something like 50? I started the stairs in short sleeves and it took me at least three flights to feel comfy. |
| Workout Type: |
weights | core | stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
weights - all over with five sets of leg press today
core - the usual 5 sets of plank plus extras
stairs - walk, run, repeat |
| Results: |
|
| Comments: |
The gym felt good - I am well rested if nothing else. But then the stairs felt hard, like I had just done them or something... I guess it was just one day ago but still.
The bar was set kinda high from the stair session with Jim K yesterday so today I had to alternate walking and running again. :( I made it but boy, not easy... |
| Equipment: |
|
Tuesday, October 30, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
6:00 am |
| Distance: |
|
| Total Time: |
30 min |
| Weather: |
Surprisingly nice! Maybe 50 degrees, dry and no wind. The sky was pretty clear too so you could see downtown. |
| Workout Type: |
stairs |
| Breakfast: |
6:45 am - smoothie
10:00 am - big handful of almonds |
| Lunch: |
rice, veggies, peanut sauce, tofu, about 10 Fig Newtons, too much carmel corn that a co-worker brought in to the office... :( |
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
No matter how you slice it, these stairs are hard. Today I met Jim K and it's _so_ nice to have company let me tell you... :) Jim was there for his first day so did five flights. I've been doing these for three weeks already and so did three more.
ASIDE - I think I'm doing one flight (down and up) in just under four minutes or so... I got in eight flights today; four walking and four running.
But, when I have done them previously I would just walk up two at a time; not so with Jim... He alternates walking with running. Man, running that second flight was KILLER. Right away I was gasping for breath. Somehow I managed to finish those extra flights after he left. |
| Equipment: |
Uh, running shoes and a shirt. I took off my long sleeve fleece top after Jim stopped. It was just not that cold. Or doing stairs gets you just that hot. |