12 February 2014

core | Lake Union lunch run | CityLeague ski racing

Finally, a real core workout. And it was hard... I need to get back in the (core) game.

I thought the weather forecast was for crap so I took the bus to work and was getting mentally all geared up for a lunch treadmill run when boom! A sunny, dry, warm afternoon to the rescue. So instead I ran out side and was absolutely comfy in just shorts and a short sleeve shirt. It was 50 degrees! Awesome when that happens. I felt super slow during my run but the stats indicate I did okay so nice surprise. I just kept it steady and managed to finish a tad faster than I started. Before my knee injury I was able to easily cruise at 7:30 all damn day, now that pace is a struggle and I cruise at 8:00. But I'm running! Speed will come when I train for it.

As I was running north on Westlake I got a shout out from Trisha Steidl. Uli Steidl was there too. It was nice to be recognized.

After work Shelley and I headed up to The Summit at Snoqualmie. She skied and I raced. I have been getting a little faster each week and this night I was up against a 'real' opponent. I got late in turn four and that was all she wrote, he schooled me and won by about one second. In the second run I paid attention, stayed focused and beat him by .5 seconds. Whew. This stuff is fun. It was relatively warm and the snow was fun so I lapped the race hill for a bit and then zoomed back over to the summit to pick up Shelley after my second run. Good times.

There was a noticeable wind today and you can see it in my pace. I was slower going south and faster than going north. :)

My week of 'clean living' is going great! No alcohol, lots of water, no garbage food and my weight is already down a couple of pounds and I feel MUCH better. Go figure, right?

Sleep 7
Waking HR  
Body Weight 6:15 AM - 182 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 11:30 AM
skiing - 6:30 PM
Workout Type endurance
Weather run - 50 degrees, sunny, some wind, dry
Course
plank 4 min, 2 min each side w/3 x 20 sec leg lift each side
twisters 50 each side - 15 lb.
leg extensions 80/20
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 50/30 each side
clam knee lifts 80 each side
roman chair knee lifts 30
push-ups 14/14/12
Results  
Time run - 59:43
Distance run - 7.9 miles
Pace run - 7:33 min/mile
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt
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