02 April 2014

core | bike commute | lunch walk | SRC track workout

Another full day, no doubt I will collapse tomorrow.

Went to the gym in the AM, rode to work, went for a walk at lunch and then joined the Seattle Running Club weekly track workout at the Garfield High School track.

Man, these workouts are killing me. I sure hope I reap some benefit down the road. And I guess it can only get better as I am sucking all kinds of wind currently. It sure is impressive to watch all these super fast runners... the goal today was 4 or 5 x 1 mile. I managed three miles and then blew/caved on the 4th so pulled the plug. Some of these guys were clocking low 5s and the second group was doing something around 5:45. Nice. Guys like Uli Steidl were leading the way and in spite of saying she was super tired Trisha Steidl was dropping me handily. There was a third group doing low 6s and then there was me.

The weather was beautiful again, it's so great to be outside! On days like this, running to and from the track does not suck.

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
walk - 12:00 PM
run - 6:00 PM
Workout Type run - intervals
Weather run - mid 50s, dry, partly cloudy, light breeze
Course
on the ball leg lifts 2 x 30 each leg
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each leg
side leg lifts 60 each leg
clam knee lifts 80 each leg
roman chair knee lifts 40
push-ups 14/14/12
wobble disk 2 min each leg
track - 4 x 1 mile
Results  
Time core - 45 min
Distance  
Pace track
6:40
6:25
6:30
7:01
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Glycerin 11, Garmin Edge 500
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

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