30 July 2013

core | bike commute | Fleet Feet run

Nice! Tuesday shaped up splendidly.

I had a good core routine at the gym and then at the Fleet Feet Sports Tuesday night run I posted what I think is my fastest time ever. I attribute this to getting ample rest prior to today, starting out mellow, a solid hill climb on the way back home and still being able to close at 6:30 pace. The freaking awesome day sure didn't hurt and looking at my GPS data I only stopped three times for any reason including traffic. I came this close to going under 45 minutes...

The only bummer was my mouth was DRY during the run. I kept peeling my tongue off of the roof of my mouth and was seriously jonesing for some water the entire time.

As I was climbing out of the Interlaken ravine on the way back to the store Angel Rossi Mathis and Tim Mathis were heading down. Angel said, "Hi Martin!" and I could only gasp some super brief reply. How cool to see them out and about in their vests and bottles.

On the sock front I may have found a winner. Today is my second day in Injinji socks and so far I love them. I've been using the nuwool (TM) variety.

Sleep 7
Waking HR  
Body Weight 7:00 AM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 6:00 PM
Workout Type strengthening
tempo
Weather 80, sunny, dry, calm
Course
ball leg lifts 60 each side
plank 3 min, 2 min each side w/4 x 10 sec leg lifts 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 20/16/12
Results  
Time run - 45:01
Distance run - 6 miles
Pace run - 7:28 min/mile
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Launch, Garmin Fenix
Clothing run - Brooks Infinity Short III. Injinji Lightweight Mini-Crew

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