27 June 2012

core | Ravenna run | bike commute

Apparently I was inspired while at the gym this morning and managed to hold the plank for four minutes. Nice. And not bad considering I was up since 3:00 AM… What's with that? I hate not being able to sleep.
Then at lunch I went for a run. OUTSIDE. I know, I know… I'm crazy like that. Seriously, it was 70 degrees and sunny. As I left the IMA I smiled looking at all the folks on the treadmills because I was not one of them.

And my run was great! And then I got invited to ride some mountain passes down by Mt. Rainier! It was turning into a banner day.

My ride home was awesome. Awesome because it was still super nice out and because my chain came off but I did not hurt myself very badly. Whew. Sure looks tough though. It cracks me up that I took the time to stop, get out my phone and twist around to try and take a picture… :)

The dangers (and the badassness) of platform pedals.
Did I mention that my run was great!? It sure was. I felt rested, happy and fast. And by 'fast' I of course meant that I felt pretty good considering I have not been running much and not outdoors at all. And it was fabulous out.

I just went nice and steady and for some reason this pace did not feel too taxing. So I just enjoyed myself and the weather. Shirts off baby.

Here is my commute. The weather was still fabulous and I hardly felt the run at all. Throw in an iPod with great music, throw in tons of tourists at the Ballard Locks which made for some great people watching and I had a super ride home. And when my chain came off while climbing through Discovery Park I did not fall down and just ran my platform pedal into my calf. At first I did not even know I had broken the skin so just put the chain back on and kept riding. It wasn't until I went to scratch my calf with my hand and it came away red that I figured out what happened. Obviously I was not hurt.

On a whim I weighted myself before and after my run and I lost nearly two pounds of water weight! In just 40 minutes! That kinda drives home how much you need to hydrate when it gets toasty out.
Sleep 5
Waking HR
Body Weight 12:00 PM - 179.5 lb.
12:50 PM - 177.6 lb.
Body Fat
Workout Food water
Time of Day core - 5:45 AM
run - 12:00 PM
Workout Type endurance
Weather 70, sunny, dry, light breeze
plank 3 min, 2 min each side w/2 x 30 sec leg lifts each leg
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 22
hip abductors 3 x 30 - 100 lb.
Equipment run - Brooks Launch
commute - Town Bike
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