23 April 2014

core | walk | SRC hill workout

Nice. I just did my first ever running hill workout. And for the first time I finished the entire 'recommended' workout. We (read: Seattle Running Club) did it on a road that I have used numerous times for cycling intervals - Alder. The speed was obviously very different but the overall experience was not so strange. The flatter sections were still there and the wall at the end was still there.

My core workout in the morning felt pretty good! Seems like skipping one stair workout is helping my whole week fall into place?
The goal was five times up Alder at a pace you could maintain for all five repetitions with no rest at the top or bottom but you could jog/run down as fast/slow as you wanted to. I didn't time myself but this guy that was just a bit faster than me was clocking roughly 5:00 so I'm guessing I was in the 5:30 neighborhood. We started one block from the water and went all the way to the physical summit at 29th.

It was a big group! Super fun to have so many people out cheering each other on.

Sleep 6
Waking HR
Body Weight 6:00 AM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food core - water
Injuries
Therapy
Time of Day core - 5:15 AM
run - 6:30 PM
Workout Type
Weather run - 50, damp ground, occasional sprinkles
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 10 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 20/16/12
wobble disk 2 min each leg
Results
Time core - 45 min
Distance
Pace
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks short sleeve EZ T III

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