09 July 2013

core | bike commute | Fleet Feet run

Nice.

Today was a good day. I got to the gym, had a good core workout (and didn't forget to do any exercises!) and then went for a run after work. I felt pretty fresh for the run and managed to go a bit quicker than usual. Bonus.

At the Fleet Feet Sports run we started out very mellow but once you hit Volunteer Park the pace always picks up. I got gapped running through the park, caught back up on the descent and even passed a few going down through the Interlaken ravine but then once we hit the flats the lead pack pulled away from me. Oh well, that's to be expected.

So I ran alone for a while until we started climbing again on the way home at which point I was caught and passed by one of the faster guys that must have been separated early on for some reason. Near the top I decided to put in an effort and closed to within 15' as we crested the hill in Volunteer Park but then I promptly blew and had to walk for a bit. By the time I got settled and started running again it was none other than Trisha Steidl who closing ME down.

When I got home it looked like I had aggravated my blister from Sunday just a bit but hopefully nothing too serious. I was pretty pumped to put in a solid effort on this day.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 6:00 PM
Workout Type tempo
Weather 70s, sunny, dry, calm
Course
ball leg lifts 3 x 20 each leg
plank 3 min, 2 min each side w/3 x 10 sec leg lifts each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 40
fire hydrants 25 each side
push-ups 20/16/12
Results  
Time  
Distance  
Pace  
Equipment run - Brooks Launch, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing run - Brooks 5" Essential Run Short

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