25 February 2014

strengthening | bike commute | Fleet Feet run

I went to the gym this morning with no real plan and ended up doing some of my old rehab exercises. It felt good and they were HARD. Ironically, now that I am 'healthy' I am also weaker because I have stopped doing all these exercises. I guess this is more fuel to the theory that strength training year round is a good idea. All it takes is time; unlimited time.

I thought I was going to be super flat for the Fleet Feet Sports Tuesday night run but it turns out that was not the case! I had my best outing this year which was a really nice surprise. I ran with Andy Lin who is faster than I am but who also runs every day at lunch so he didn't have to wait for me much during this his second run of the day. It was great motivation being with Andy. We eased into the run and then went pretty hard/steady up the hill. At the top Andy had 100' on me but he waited - thanks Andy.

I think the yoga yesterday helped me today.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
run - 6:00 PM
Workout Type  
Weather run - mid 40s, dry, calm
Course
rapid step-ups 4 x 60 sec
walking lunges 5 min
donkey kick 3 x 15 each leg - 70 lb.
leg extensions 3 x 15 - 115 lb.
leg curls 3 x 15 - 120 lb.
wobble disk 2 min each leg
Results  
Time gym - 45 min
run - 42:07
Distance run - 5.4 miles
Pace run - 7:46 min/mile
Equipment run - Brooks Glycerin 11, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing run - Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

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