28 May 2013

Howe Street stairs | bike commute | Fleet Feet run

First day of the full meal deal weekday workout since returning from my vacation and it was not easy.

I knew the stairs would be hard so just opted for 30 minutes and luckily I made that. It took a couple of flights for my legs to warm up (which I guess is normal) but I got pretty winded today so it's obvious I have been gone a long time. It also felt like it took me longer than usual to catch my breath after each runner.

Since my running has ben pain free and since I love company and since the rain was supposed to hold off this afternoon I figured why not show up for the Tuesday night run at Fleet Feet Sports. I guess it was the holiday weekend or something but there were only like 10 people total in attendance! Lucky for me the guys started slow and kept it slow.

Even so I was reduced to walking up the last bit of the Interlaken climb. And I had to stop for a couple of seconds to catch my breath at the top of Galer too. Then as we ran from Volunteer Park back to the store the front bunch was doing 6:45 and I could only manage 7:00 so they eased away from me.

On the up side Bradlaugh Robinson showed up and it was great to chat and catch up. Sounds like he is on the verge of ramping up his running some so there will be many more opportunities for company.

My commute was just slow and easy both directions. On the way to work I had my messenger bag STUFFED with food and it weighed a TON. Amazing how much harder that makes the hills.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - half of a large bottle w/2 scoops HEED
commute - water
Injuries  
Therapy  
Time of Day stairs - 5:30 AM
run - 6:00 PM
Workout Type stairs - strength
run - endurance
Weather stairs - mid 50s, dry, calm
run - upper 50s, dry, some wind
Course stairs - alternated walking with running one-at-a-time
run - summer loop (Volunteer Park, down Galer, through Interlaken, Arboretum loop, back the same way)
Results  
Time stairs - 31:36
Distance stairs - 9 flights (1.5 miles)
Pace stairs - 3:31/flight
Equipment stairs - Brooks Cascadia 8, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Launch, Garmin Fenix
Clothing stairs - Brooks 5" Essential Run Short, Brooks Podium SS shirt
run - Brooks 5" Essential Run Short, Patagonia Capilene 1 Silkweight Stretch T-Shirt

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