Jan 26 - San Diego Run 2

Activity Route: -- Elev. Avg: 11 ft Location: San Diego, CA Elev. Gain: +0 ft Date: 01/26/08 Up/Downhill: [+150/-150] Time: 06:32 AM Difficulty: 1.8 / 5.0 Weather: Overcast 52 F temp; 56% humidity 52 F heat index; winds E 7 Performance Distance: 4.78 miles Goal: 5 miles Time: 0:42:51 Speed: 6.7 mph Attained: 96% Pace: 8' 58 /mi Calories: 665 Notes No trouble with knee. More stretching. Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 46 -0' 12 6.8 +0.1 0 ft 2 8' 53 -0' 05 6.8 +0.1 -3 ft 3 8' 58 +0' 00 6.7 -0.0 +3 ft 4 8' 54 -0' 04 6.7 +0.0 +3 ft end 9' 20 +0' 22 6.4 -0.3 -4 ft Versus average of 8' 58 min/mile

Posted from bimactive.com

No real pain

On this mornings easy run. Need to incorporate more stretching.

Update: a little sore after the flight from San Diego

Jan 25 - Strength

Good gym workout in the Marriott.

Jan 25 - San Diego Run

Activity Route: -- Elev. Avg: 12 ft Location: San Diego, CA Elev. Gain: +0 ft Date: 01/25/08 Up/Downhill: [+134/-134] Time: 05:31 AM Difficulty: 1.9 / 5.0 Weather: Mostly Cloudy 53 F temp; 54% humidity 53 F heat index; winds E 9 Performance Distance: 6.74 miles Time: 0:57:29 Speed: 7.0 mph Pace: 8' 31 /mi Calories: 948 Notes Rt leg very sore at the start, all down the shin and across the foot. Loosened up after a mile and stopping to stretch etc. Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 25 +0' 54 6.4 -0.7 0 ft 2 8' 28 -0' 03 7.1 +0.0 0 ft 3 8' 05 -0' 26 7.4 +0.4 0 ft 4 9' 07 +0' 36 6.6 -0.5 0 ft 5 8' 20 -0' 11 7.2 +0.1 0 ft 6 7' 51 -0' 40 7.6 +0.6 -7 ft end 8' 16 -0' 15 7.2 +0.2 +7 ft Versus average of 8' 31 min/mile

Posted from bimactive.com

Stretching

Brought immediate relief to the knee.   May be IT Band after all.

 

Jan 23 - Return of the Crossbow

Strength training

Chest press, military press, out-fly rotation and trunk rotation. Has potential and I need to reincorporate this. See if I’ll be sore tomorrow.

Techno podcast this morning’s sound track.

Greg's In

The Lemmings are going to Utah!

Also This Morning

Swift Potomac's Lovely Daughter

This Morning

Key Bridge from Flat Piss Rock

Thoughts on Knee

It doesn't hurt to run 12.4 miles in the snow.
It doesn't hurt to do Prehab/Movement Prep
It grew more tender as today went on.

Every injury of this nature has always been equipment related. I suspect my black business shoes. The heel on the right one has rounded on the outside considerably. I will try new shoes.

Jan 22 - PHT Run

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +4 ft Date: 01/22/08 Up/Downhill: [+328/-324] Time: 06:24 AM Difficulty: 3.0 / 5.0 Weather: Partly Cloudy 28 F temp; 52% humidity 28 F heat index; winds S 14 Performance Distance: 3.92 miles Time: 0:47:46 Speed: 4.9 mph Pace: 12' 11 /mi Calories: 542 Notes Very slow, no flow. Right leg/knee had a dull ache and tight in the shins. Tried to run with foot warmers - didn't work. Nice frozen waterfall. Pretty morning.

Posted from bimactive.com

Update: Core performance Prehab/Move Prep

Jan 22 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 01/22/08 Up/Downhill: [+101/-91] Time: 07:16 AM Difficulty: 2.3 / 5.0 Weather: Partly Cloudy 28 F temp; 52% humidity 28 F heat index; winds S 14 Performance Distance: 4.49 miles Time: 0:19:54 Speed: 13.5 mph Pace: 4' 27 /mi Calories: 244 Notes Post exercise - very tired legs. Rt knee dull ache on the outside and across the back.

Posted from bimactive.com

Jan 22 - Commute In A

Activity Route: -- Elev. Avg: 244 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 01/22/08 Up/Downhill: [+538/-866] Time: 05:39 AM Difficulty: 3.9 / 5.0 Weather: Fair 25 F temp; 62% humidity 25 F heat index; winds S 3 Performance Distance: 8.62 miles Time: 0:37:57 Speed: 13.6 mph Pace: 4' 25 /mi Calories: 467

Posted from bimactive.com

Scale

183.6/12.0

A setback. Need to count points more rigorously. Bad points weekend. Knee a bit sore this morning.

Brians Head Utah Flight Info

UTAH!

From: UNITED-CONFIRMATION@UNITED.COM [mailto:UNITED-CONFIRMATION@UNITED.COM]
Sent: Monday, January 21, 2008 1:03 PM
To: LEWISMARKR@YAHOO.COM; JKMANSFIELD@YAHOO.COM
Subject: Your United flight confirmation - June 29, 2008 - Washington to Las Vegas

Reservation complete: See ticket details below

Your ticket(s) have been issued as an E-Ticket

Your confirmation number is Z4SRM2

EasyCheck-in Online

Total award miles: 25,000 miles

Total taxes, fees and surcharges: USD 7.50

Sun, Jun 29, 2008 - IAD to LAS
United 1549 Operated by: United For Ted	Depart: IAD 8:20 Arrive: LAS 10:35	Non-stop 5h 15m Airbus A320 2,060 miles traveled	Economy No Meal Service	13C

Sat, Jul 05, 2008 - LAS to DCA
United 1562 Operated by: United For Ted	Depart: LAS 23:55 Arrive: ORD 5:18 Next day Jul 6	Non-stop 3h 23m Airbus A320 1,511 miles traveled	Economy No Meal Service	13A
<<< connecting to >>>
United 0600	Depart: ORD 6:00 Arrive: DCA 8:45	Non-stop 1h 45m Airbus A319 610 miles traveled	Economy No Meal Service	13A

Additional information:

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Passenger(s)

Name MARK R LEWIS Type Adult Mileage Plus number 00242163338 Email LEWISMARKR@YAHOO.COM Phone 7032083359

Flight Seat 1549 13C 1562 13A 0600 13A

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MARK R LEWIS
7013 KENFIG PLACE
FALLS CHURCH VA 22042
USA

United Airlines Contract of Carriage.

Your Reservation with Western Spirit

We're going to UTAH!
-----Original Message-----
From: biking@westernspirit.com [mailto:biking@westernspirit.com]
Sent: Friday, January 18, 2008 5:45 AM
To: lewismarkr@yahoo.com
Subject: Your Reservation with Western Spirit

Thanks for requesting a trip with Western Spirit! Below is a copy of your request. Please print a copy and keep it for your records.
Reference Number: 1200653079315
Deposit: $ 400
Trip Date: Jun 30, 2008 - Jul 04, 2008
Trip Name: Brian Head Mountain Singletrack
Received From:
Mark Lewis
7013 Kenfig Place
Falls Church, VA  22042
United States
Day Phone:
Night Phone:
Received on January 18, 2008.
If you have any questions, please contact us at the address below.
Regards,
Western Spirit Cycling Adventures
478 Mill Creek Drive
Moab, Utah 84532
800-845-2453
435-259-8732
biking@westernspirit.com

Jan 21 - Commute Out

Activity Route: -- Elev. Avg: 163 ft Location: Anacostia Annex, VA Elev. Gain: +325 ft Date: 01/21/08 Up/Downhill: [+964/-639] Time: 02:49 PM Difficulty: 4.4 / 5.0 Weather: A Few Clouds 31 F temp; 19% humidity 31 F heat index; winds W 5 Performance Distance: 13.59 miles Time: 1:08:20 Speed: 11.9 mph Pace: 5' 03 /mi Calories: 736 Notes MLK Day - commute out to set up communte in. Knee slightly sore. Very cold. Slow, strenuous. 17T may be too big for the winter.

Posted from bimactive.com

Jan 21 - Wakefield MTB

Activity Route: -- Elev. Avg: 234 ft Location: Annandale, VA Elev. Gain: +0 ft Date: 01/21/08 Up/Downhill: [+469/-469] Time: 11:07 AM Difficulty: 3.8 / 5.0 Weather: Fair 26 F temp; 24% humidity 26 F heat index; winds NW 12 Performance Distance: 8.17 miles Time: 1:08:44 Speed: 7.1 mph Pace: 8' 27 /mi Calories: 456 Notes Extremely cold. Rig. Knee did not hurt. Map Elevation (ft)

Posted from bimactive.com

Race Registration - Camp Hilbert MTB

From: support@raceit.com [mailto:support@raceit.com]
Sent: Sunday, January 20, 2008 9:01 AM
To: lewismarkr@yahoo.com
Subject: Transaction Confirmation

This is your confirmation for the Camp Hilbert race series.
Please arrive one hour or more prior to the posted start time to your race.

This email confirms your transaction completed successfully and your
confirmation number is 'VPCO1F208457'.

You completed the following:
*Camp Hilbert Race Series (Mountain Bike Series) Registration (Lewis, Mark)