22 October 2014

core | walk | SRC XC workout

Gosh, my hip is not right. Sometimes I wonder why it takes me so long to figure things out? It's hard not to do the things you want to.

The Seattle Running Club XC workout called for 4-6 x 1200 m efforts on a loop around the Genesee Park playfield. It was about 95% pavement with one wet, greasy, sloppy, soft, grass descent back to the start of the loop.

  • My 1st interval felt okay.
  • My 2nd was not comfortable.
  • I pulled the plug just 200 m into my 3rd.

After that I just jogged around the loop feeling sorry for myself. But I did enjoy the grass descent each time. :) It was SO slick, you were pretty much doing a controlled surf down this hill and I was sinking in several inches the grass was so saturated. FUN. Another thing that made this evening fun was the fact that although it was wet on the ground, the rain let up right about when the workout started and it never got cold. I could have easily worn a short sleeve or sleeveless shirt today.

After the workout we all headed over to Flying Lion Brewing for a couple of beers, Yum.

flb

Sleep 7
Waking HR 4:30 AM - 44
Body Weight 6:30 AM - 186 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 6:30 PM
Workout Type  
Weather run - upper 50s (60?), wet ground, calm
Course
on the ball leg lifts 3 x 60
twisters 50 each side
leg extensions 80/20
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/10
wobble disk 3 min each leg
XC workout
4-6 x 1200 m w/2 min jog between efforts
Results  
Time core - 45 min
Distance  
Pace  
Equipment run - Brooks PureGrit, Garmin Fenix 2
Clothing Brooks 5" Essential Run Short, Brooks long sleeve top

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