# Monday, February 08, 2010
posted by: Martin Criminale
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
Technorati Tags:
core | stairs
Monday, February 08, 2010 10:14:09 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [1]  | 

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# Saturday, February 06, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 AM
Distance: 64 miles
Time (total): 4:30
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: mid 40s to low 50s, partly sunny, dry, calm
Workout Type:  

Breakfast: 6:30 AM – cereal, 2 bananas
Lunch: 2:00 PM – indoor picnic (marinated veggies, greens, noodles, watermelon, 2 beers)
Dinner: 6:00 PM – 2 mini cheese pizzas, tea
Workout Food: 2 large bottles each w/3 scoops Endurox R4

Course: Leschi, Seward, Renton, McDonalds Hill, May Valley, Tiger, Squak, Newport, home
Results:  
Comments: What a great day! And accordingly everyone except for Greg K and Alex T were on their A rides. Made me feel a bit insecure on my winter rig I must say; nothing but carbon as far as the eye could see.

We eased down to Seward but then on Rainier the pace hotted up right away complete with a sprint at the 'finish'.

Lyle was having a crap day. He got one flat on the way down to Rainer, his tire blew while standing around at Coulon and then he pinched one tube and snapped the valve stem off of another. :( He ended up calling for a ride home. I felt pretty bad for him. On the other hand he was not well prepared at all… he only had one tube with him and no tire levers or pump and needed to work on his flat fixing technique. Still, no fun that. All this must have accounted for about 20-30 minutes of our total time.

Climbing up McDonalds Hill was mellow and the pace down May Valley very reasonable. When we turned right on Issaquah-Hobart everyone stopped for some reason and I just kept on going; and took my gloves off – it was getting nice out! This gave me a head start climbing Tiger and I needed it. Not even half way up Olivier, Alex and Edgardo came zooming by. A few seconds later there was Aaron S.

From the top of the hill Mt Rainier was HUGE, it was an amazing day out.

Climbing back over Tiger we all stuck together until I surged at the top where it flattened out. That got a few folks moving and we leapfrogged each other on the descent. I love going downhill when the roads are dry and today was the first time this has been the case on a twisty road so it was a real thrill. Yes!

After a quick stop in Issaquah for water and for me to remove one more layer (the long sleeve undershirt) Greg, Olivier, Alex, Edgardo and I went up Squak. The bottom is so steep but it does level off a bit later on and I started to feel better on that less steep section which was a moral boost. From here Alex and Edgardo went their own way and suddenly the group that had been almost 20 to start was down to three.

And what a difference that made! Riding home with Greg and Olivier was a dream. You don't think about it very often but the experience levels on our team are actually very diverse and suddenly when it was just three guys who are used to riding in close quarters we clicked. Exchanges were intuitive, the speed was constant, the flows was great. It was such a marked difference I found myself proclaiming this to these guys when we were stopped at a light.
Equipment: Bianchi Volpe, 38/50, 12-25
Clothing: knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, Craft wind front short sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap
Saturday, February 06, 2010 2:37:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, February 05, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
run – 5:45 PM
Distance: run – 5.8 miles
Time (total): 49 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 8:30 minutes/mile
Power:  
Total Ascent:  
Weather: low 50s, dry, calm, partly cloudy
Workout Type:  

Breakfast: 7:00 AM – smoothie 
Lunch:  
Dinner:  
Workout Food: water

Course:
rubber band walk 3x across aerobics studio
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 60 lb
Results:  
Comments: So… Cycle University sent me a note today informing me that the indoor TT was cancelled because of lack of interest. Seems I'm the only person wanting to get in a good cycling workout on a Friday night? What a rip.

Not really knowing what to do but knowing I was not going to ride a trainer alone at home I figured why not try running again. Heck, it's only been one month since I have run even one step, what could be so hard? Jesus, I'm an idiot.

For the first 2.5 miles my core felt all tingly like I was about to get a side ache. And did I mention I was crawling along? Oh yes, I was. Definitely a shock to the old system.

It was sorta trippy running at night. I had to watch my footing at times and avoid things like curbs, piles of leaves, manhole covers and one fire hydrant that I saw only a split second before I nearly piled into it. At least I had on my reflective sash so that others could see me.

On the way home I got a little crazy and headed up the Howe Street stairs. That'll take the wind out of you. I had to walk for half a block after that but then slowly got going again.

At the end I actually felt okay. It felt like I was going super slow the whole time but that's all right I guess. What was I expecting, right? And hey, I got the workout in. That felt good.
Equipment: iPod, ridiculous feeling/looking reflective sash
Clothing: shorts, Craft short sleeve undershirt, long sleeve running shirt
core | run
Friday, February 05, 2010 7:07:44 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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