18 September 2013

core | stretching | bike commute | SRC Cross Country workout

Went to the gym this morning and had a great core workout. Followed that up with some dedicated stretching and foam roller.

ASIDE - the foam roller just never seems to get easy... it might get a little less painful but that's all.

The big news today is I participated in my first ever cross country workout. It was organized by Uli Steidl, a fellow Seattle Running Club member and not only did he plan the workout, he also marked the course and kept track of everyone's splits while encouraging folks and handing out technique tips. Awesome.

And HARD. My fitness was not exactly ready for this but the good news is my left knee/IT band didn't have a relapse.

Since the workout was close to home (Genesee Park) I figured why not run down for the warm-up? The workout was one mile repeats, 4-5 for the women and 6 for the men (because the men race 10 km). I managed to do four and then blew during my fifth repeat so threw in the towel.

My cool-down run back to home was SO slow. I even had to stop and walk twice(!). Yikes. Then again, this is just my third run since I aggravated my IT band so just not re-injuring/aggravating it was the primary goal.

The weather was perfect, the loop we ran was interesting and the company was fantastic and supportive. I'll be back.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 178 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
run - bottle w/1 scoop HEED
Injuries  
Therapy  
Time of Day  
Workout Type run - intervals
Weather mid 70s, sunny, dry, calm
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lift
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each side
clam knee lifts 60 each side
side leg lifts 50 each side
push-ups 20/17/12
wobble disk 2 min each leg
5 x 1 mile
mile #1 - 6:45
mile #2 - 6:50
mile #3 - 6:50
mile #4 - 6:55
mile #5 - 7:20
Results  
Time  
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Launch, Garmin Fenix
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, sleeveless active T

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