11 June 2013

treadmill run | bike commute | Fleet Feet run

Nice.

After just one day of recovery I was able to put in some quality training and as a bonus, I felt exponentially better during the Tuesday night Fleet Feet Sports run than I did last week.

In the AM I hit the treadmill to try and get my legs turning over again and it felt reasonable. I was able to slowly dial up the pace (some at least) and not feel stressed.

At lunch I went to the IMA and did some dedicated stretching and spent some time in the sauna after. I was worried the sauna might leave me wasted but luckily that was not the case.

Attendance at the Fleet Feet run was pretty low again but that was fine with me. One bonus, I finally met up with Andy Lin who had connected with on Strava ages ago. It was good to put a face to the name. As we rolled out four people immediately separated themselves from the rest of us and I just let them go knowing that starting too fast has been the Martin killer lately.

On the descent from Volunteer Park I pulled the leaders back but as soon as the road flattened out they moved away again. One of the Fleet Feet employees - Natalie - was in the lead group. She had beat me last week but this week I was a  little closer to her. Another participant - Mike - had dropped me like a rock last week and this time we were running side-by-side. As we got to 24th Ave. E Natalie had to stop for traffic and so Mike and I caught up to her.

From here it's basically straight up back to the park and I tried like heck to hang with Natalie but at the top of the stairs (which I was able to run this time!) she kept going and I had to pause to gasp for air. I made the excuse of waiting for Mike and when he caught up we carried on.

As we ran up E Galer St I again tried to catch Natalie but only got to within 20'. And I again had to stop for oxygen at the top. When Mike caught up we ran through the park and as I was feeling decidedly better than last week I attempted to pick up the pace on the flats back to the shop. Once again I was chasing Natalie and once again I was not quite able to catch her. I also had to slow down as we ran through Cal Anderson Park and Natalie didn't.

Still, I was able to increase the pace!

It was a good day.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 182 lb.
12:00 PM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day treadmill run - 5:45 AM
stretching/sauna - 12:00 PM
Fleet Feet run - 6:00 PM
Workout Type endurance
tempo
Weather upper 60s, sunny, dry, light breeze
Course treadmill run - 1% incline
Results  
Time treadmill run - 30 min
stretching - 20 min
sauna - 20 min
Fleet Feet run - 46:59
Distance treadmill run - 3.9 miles
Fleet Feet run - 6.1 miles
Pace treadmill run - 10 min at 8:00, 10 min at 7:30, 10 min at 7:00
Fleet Feet run - 7:39
Equipment treadmill run - Brooks Launch
Fleet Feet run - Brooks Launch, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing Fleet Feet run - Brooks 5" Essential Run Short, sleeveless top
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