16 January 2013

treadmill run | bike commute | core

After two days off of running [Stairs don't count as 'running', right...?] I figured it was time to give it a go again.


Oh man, my right hamstring/glute/IT band was one big shooting pain. I started off relatively mellow and came this close to walking but managed to run through this. At the end I felt better than when I started but I did NOT feel good. I obviously need to get help so once I got to work I promptly scheduled a massage and an appointment with my PT.

On a humorous note, when I was about 20 minutes into my run the guy from the front desk at my gym comes up to me and wants to say something. I had my iPod in and it was cranked so I had to take the ear buds out to hear what he had to say. "Hey, I'm really sorry to ask but I think your treadmill isn't balanced or something and we just had a guy from another building call to complain about the noise... would you mind moving one to the left or right?"


I did notice the treadmill was not as solid feeling as I am used to and it kinda rocked when I landed on it but I had no idea it was making so much noise. I shut it down and moved left for my last ten minutes. Sorry everyone...

Core was still just as hard as Monday but I checked the box. Progress.

On the way home I had to run some errands and it was a blast to be able to do them on the bike.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 182 lb.
Body Fat  
Workout Food water
Time of Day run - 5:15 AM
core - 12:00 PM
Workout Type endurance
Weather low to mid 30s, super foggy, dry, calm
Course run - treadmill, 1% incline
plank 3 min, 2 min each side
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 15
hip abductors 3 x 30 - 100 lb.
hip adductors 3 x 30 - 80 lb.
Time run - 30 min
Distance run - 4.2 miles
Pace run - 5 min at 7:30, 25 min at 7:00
Equipment run - Brooks Launch
commute - Raleigh Mojave 8.0

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