20 August 2013

core | stretching | bike commute | Fleet Feet run

Today was my last full day of exercise prior to the Cascade Crest 100. From here I ease into the weekend.

At the gym my first exercise was really tough but everything else went okay. Ironically, that first one sometimes kills my back (which it is supposed to strengthen)...

My bike commute was nice, my legs still feel good and fresh. Bonus. That's exactly how they should feel.

At the Fleet Feet Sports Tuesday night run I resolved to try and hang with the leaders (which was just Joe Creighton today) and it worked until we got to the Arboretum. Then Joe proceeded to run at least 30 seconds per mile faster than I could and pulled away to finish about three minutes faster than me. Oh well, I have done zero intervals/speed work/tempo runs and today was still one of my better times for this loop.

On the upside I got to run with Brian Morrison once Joe dropped me and we chatted about Cascade Crest pretty much all the way back to the shop. He wished me well which was very nice.

Because of my early efforts in the run I had to slow down a little more than I would have liked on the hill and was pretty gassed cresting in Volunteer Park but still managed a reasonable closing speed. I did get my heart rate up to 169 on the hill which means I was working pretty good.

Sleep 6
Waking HR  
Body Weight 6:00 AM - 179 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
stretching - 6:15 AM
run - 6:00 PM
Workout Type core - strength
run - tempo
Weather upper 70s, sunny, dry, light wind
Course
ball leg lifts 60 each side
plank 3 min, 2 min each side w/3 x 20 sec leg lifts each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each leg
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time run - 45:20
Distance 6.1 miles
Pace 7:25 min/mile
Equipment run - Brooks Launch, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III, sleeveless active T

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