02 May 2013

Howe Street stairs | bike commute | cardio | treadmill run

Boom.

The big news is that I ran for TWENTY FIVE MINUTES on the treadmill today. With NO ANKLE PAIN. progress gentlemen, progress. All the rest is just ancillary.

I got to the stairs and 1) didn't feel very motivated and 2) was a bit foggy hung over so I opted to just walk them. I also go there kind of late so didn't have a ton of time so could only get in 30 min. What's interesting is that my pace was not that much slower than when I feel peppy. I guess I have my cruising pace and just sort of slot in when I get here.

At lunch I hit the IMA and again didn't have a ton of time so cut the elliptical trainer warm-up short and instead focused on the run. Today I dialed it up to a 7:26 pace and just kept it there. when I got close to 20 minutes (my original goal) I was feeling fine so just kept on going.

Yes, I have been told that pushing too much is dangerous and yes, I know that running until it hurts is bad but all of my recent runs have felt fine so I was confident. And today my confidence was not misplaced. I am so pumped that my ankle is healing up! Soon I will be able to run outside, I'm sure that will be a shock to the old fitness expectations...

Sleep 6
Waking HR
Body Weight 7:00 AM - 181 lb.
11:20 PM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food stairs - large bottle w/2 scoops Heed
Injuries
Therapy
Time of Day stairs - 5:40 AM
cardio - 11:20 AM
run - 11:40 AM
Workout Type endurance
Weather stairs - upper 40s, dry, calm
Course elliptical trainer - 13 incline, 13 resistance
treadmill run - flat, 7:26
Results
Time elliptical trainer - 20 min
treadmill run - 25 min
Distance elliptical trainer - 2.6 miles
treadmill run - 3.4 miles
Pace stairs - 3:40/flight
Equipment stairs - Brooks Cascadia 8, Garmin fenix
elliptical trainer, treadmill run - Brooks Launch
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt
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