03 November 2011

core | run | commute

Got in a full core routine today; it felt good from the perspective that I needed it but it was not easy in that I had not done this in a while. Got it? Good.

I also managed to squeeze in a run this AM and discovered - for the umpteenth time - that exercising without food is no fun. Lesson learned? Hardly.

But I did check out some nice trails just above Interlaken, that was fun.

Then I hit up Mobility+ Healthcare for a massage and some chiropractic adjustments. It's the first time I have been back here since my two wrecks on on the mountain bike and holy cow did I need it. You know when you think you are stretching and are fairly limber…? Right. I was not. Not only did I get a message and a lower back adjustment, I also got a neck adjustment AND a hand/thumb adjustment. Turns out my left thumb is all jammed up and I'm so glad they could diagnose this. Never before have I felt such noticeable relief after an appointment.

It really does take a village.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:00 AM - banana
Workout Food water
Therapy massage, chiropractic
Time of Day gym - 5:30 AM
run - 8:00 AM
Workout Type  
Weather low 40s, dry, partly cloudy, calm
plank 3 min, 1:30 each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
knee push-ups 30
twister machine 40 each side - 90 lb.
hip abductors 3 x 30 - 100 lb.
Time run - 37 min
Distance run - 4.5 miles
commute - 12 miles
Pace run - 8:13 min/mile
Equipment run - Brooks Defyance
commute - Town Bike

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