23 July 2013

core | bike commute | Fleet Feet run

After yet another two-day gap in activity I got out for my second run post Mt. Hood. And just like Saturday it felt pretty darn good. Obviously rest is key but I can't just continue to go hard, take several days off and then expect to be able to go hard again... that only lasts so long and then you lose fitness. But for now I'm okay with this.

Today I was running with this kid in a Blue Rooster Cycling Team kit (he had on a jersey and baggy shorts over his cycling shorts) who kept telling me how much he loved the cycling team and how much he loved running as it was such efficient cross-training) and as the front bunch slowly pulled away he finally said, "I'm going to catch those guys, they really pushed me last week and it was great!" And so he did. And all I could do was watch him go. Nice. I'm pretty sure it was this guy and because my mind is a sieve I have forgotten his name by now.

Blue_Rooster_roster

Core went well, it's still a struggle to actually get into the gym but once I am there the workouts are of a reasonable quality. Today - for no reason that I know of - instead of starting out with three sets of leg lifts I did all the reps at once in one set! Wow, we'll see if I can do that again tomorrow...

At the Fleet Feet Sports Tuesday night run we started and right away I knew I was feeling good. As the pace slowly ramped up my breathing didn't get ragged and on the descent I hung with the front group. They pulled away in the Arboretum but that's all I can expect - and I still felt good!

But I didn't slow down on this stretch like I usually do when I start too fast (which means I finally didn't start too fast and/or just felt great) and today I ran the entire climb without even stopping for traffic. I have never done that before. AND I closed doing 6:30 pace where I usually am only able to manage 6:45 or so. Bonus.

Rest obviously matters.

As usual the ride home from Fleet Feet was awesome and my legs really liked the spin. Good times.

One other bonus - the blister on my foot appears to be healed! Finally. Thank goodness.

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 run - tempo
Weather run - upper 70s, sunny, dry, calm
Course
ball leg lifts 60 each leg
plank 3 min, 2 min each side w/3 x 10 sec leg lift each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 50
fire hydrants 30 each side
push-ups 20/17/10
Results  
Time  
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Launch, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short

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