core | Lake Union lunch run | walk home from bus stop

Yep, after yesterday I am pretty sore... I never learn.

On the other hand when I had to run in order to catch the bus this morning the running movement felt super! And sure enough, from the very first step of my lunch run I felt really good. Funny how walking can be tough but running can be easier?

Today was my first attempt at a tempo run since my injury last August and it went okay. I did fade a bit toward the end and was hating life on all the inclines (which are totally tame on this route) so I still have a long way to go but fun nonetheless. Looking at my watch I saw 7:10 most of the time which was great. I started out thinking I would try for something under 7:15 but that dream faded right quick... I guess sub 7:30 is not bad right now considering I have done exactly zero fast running in the last five months.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water
Injuries
Therapy
Time of Day	gym - 5:30 AM run - 12:15 PM
Workout Type	run - tempo
Weather	run - low to mid 50s, sun, dry, light wind out of the south
Course	on the ball leg lifts 80/40 each leg 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 60 each side clam knee lifts 80 each side roman chair knee lifts 40 push-ups 16/14/10 wobble disk 2 min each leg
Results
Time	core - 45 min run - 1:02:10
Distance	run - 8.5 miles
Pace	run - 7:19
Equipment	run - Brooks Glycerin 11, Garmin Fenix walk - Garmin Fenix
Clothing	run - Brooks 5" Essential Run Short, Brooks Podium SS shirt