core | stairs

Two days in a row for core! Out. Of. Control.

I almost did not make it honestly… this morning was a very sleepy morning and I did not leap out of bed with my usual vigor when the alarm went off at 4:45. Which some of you might say is perfectly normal.

But I did. And I managed to do the plank for three minutes again so I must be truly back in that department. It feels good. Not that three minutes is easy mind you but I can do it.

After work Shelley and I had agreed to hit the stairs but when she got home her motivation was waning and I was having one of those days where doing any form or exercise alone was feeling really difficult. I finally went anyway and of course I had a good workout. :)

It was WINDY at the stairs. And it was blowing straight up the flight so a tail wind of sorts although I defy the wind to actually help me up something as steep as the Howe Street steps. The ground was wet and I got dumped on driving there but once I got out of the car it stopped raining and stayed dry until the end. Nice. It was one of those idyllic Halloween nights with the clouds racing across the sky and bright, yellow full moon and all the wind… very cool.

I started out thinking it was going to be hard but it was not. After two flights I was fairly warmed up and started to go a little faster. Half way in I saw I was only 15 seconds slower than doing these at a 3:30 pace so picked it up a little and my last two flights were around 3:20. And I was just walking them two-at-a-time! Fast walking for sure but still…

This may have been the fastest I have ever done 10 flights. Even when I alternate running and walking I have to recover so much from each runner that my average is slower. Is there a lesson to be learned about pacing hidden in there somewhere?

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:30 AM stairs - 6:30 PM
Workout Type
Weather	low to mid 50s, windy, wet ground but it stayed dry during stairs
Course	plank 3 min back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twister machine 50 each side - 80 lb. hip abductors 3 x 30 - 100 lb. stairs - Howe Street
Results
Time	stairs - 34:45
Distance	stairs - 10 flights
Pace	just under 3:30 per flight!
Equipment	Brooks Cascadia
Clothing	shorts, short sleeve active T, long sleeve active T

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