18 February 2014

core | Fleet Feet run | walk home from bus stop

Finally got to the gym for some core and the plank sucked. Hard. It was so hard... I recall looking at my watch when I thought that I had finished at least three minutes and it was like 2:10. Damn.

After work I headed up to Fleet Feet Sports and joined the Tuesday night run that is frequented by so many or my Seattle Running Club club mates. This course is great in that it has a substantial hill and then about 1.5 miles of flat after to see if you still have any wind/leg speed left. Today was the first time that I tried to go a little harder and it sort of worked. I guess it did work, I just want to be able to go even harder. :) Gotta give it time.

Last week I ended up running with two guys one of which was named Ned. This week Ned found me before the start and was asking all the usual questions posed by someone that wants to pick up the tempo like, "What pace are you going to run tonight?" and, "How fast do you usually run this route?" Okay Ned, lets go.

We cruised into Interlaken but I could tell Ned was itching to go as he got a bit aggravated when we had to wait for the light at 10th and Roanoke. By this point we had separated ourselves from the main bunch but they caught us right at the light and once it turned green Ned was off like a shot. He even warned me just before it was going to turn, "Are you ready...?!"

As we hit the climb on Interlaken I was determined to do well. Ned had been leading up till now but here I went to the front and tired not to let our pace drop too much. as we headed up Galer I was sucking wind for sure but never walked and ran straight through 15th and up into Volunteer Park. Today I was not able to hit the gas as soon as we got on the descent as I had to catch my breath! But slowly I was able to speed up and by the time I exited the park I was striding pretty well.

The last couple of blocks are always a challenge as you sometimes have to stop for traffic and you (meaning me) are tired. Today I did okay and cruised into Cal Anderson Park without slowing down much. Whew. This is just what I need more of. Thanks for the push Ned.

After the run I walked to the bus, rode the bus and then walked home from the bus. Not a bad cool down.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 6:00 PM
Workout Type run - tempo
Weather mid 40s, some wind, dry
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lifts each side
twisters 50 each side - 15 lb.
leg extensions 70/30
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 40/30 each leg
clam knee lifts 80 each leg
roman chair knee lifts 40
push-ups 16/14/10
Results  
Time core - 40 min
run - 43:48
Distance run - 5.5 miles
Pace run - 8:01 min/mile
Equipment run - Brooks Glycerin 11, Garmin Fenix
walk - Brooks Glycerin 11, Garmin Fenix
Clothing run - Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

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