02 January 2013

Green Lake tempo run | core

Since no one was able to make it out to Cougar Mountain today I joined Bill Huggins and Bradlaugh Robinson at Green Lake for some tempo running.

Ouch.

This run exposed my big weakness - going fast. I can't do it. We ran around the outer trail once to warm up and then hit it on the paved inner trail. I lasted about 1.25 miles and then was off the back. Dang.

I managed to finish the loop but was a couple of minutes behind by the end.

Bill had said we were doing doing three miles at pace so after three I turned around but never saw him or Brad. Turns out Bill meant he was just going to slow down after three and those guys ran a second lap. I have lots to learn.

At least I got to the IMA at lunch for some core. God was that hard, I have been gone a looooong time.

The warm up around the outer path felt fine. Then we rested a minute and started the tempo section. I'm guessing Bill and Brad were doing about 6:30 pace and pretty much right away that felt not so comfy. After one mile I was hanging on by a thread and after 1.25 miles I had to walk. Crap. I started running again and even accelerated in an attempt to catch these guys (they were only about 100 m ahead at this point) but no dice and I caved. I was walking again. I started jogging and I felt like that stupid little effort had totally blown me and all I cold muster to the finish was a tepid run. It's like one effort and I'm done for. Intervals anyone? Someone needs 'em.

Sleep 7
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast 4:15 AM - gel, orange, water
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day run - 5:30 AM
core - 12:00 PM
Workout Type tempo
Weather run - upper 20s, calm, frosty
Course
plank 2 min, 1 min each side
back extensions 3 x 30
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
push-ups 16
twisters 50 each side - 12 lb.
hip abductors 2 x 30 - 80 lb.
hip abductors 2 x 30 - 80 lb.
Results  
Time  
Distance  
Pace  
Equipment run - Brooks Launch
Clothing SmartWool socks, Under Armour briefs, Mountain Hardwear tights, Craft Active Classic Long Sleeve Baselayer, Brooks Podium LS shirt, short sleeve MTB cycling jersey, Patagonia Capilene 4 Expedition Weight Beanie, Patagonia Capilene gloves

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