29 December 2013

core | neighborhood run

Tried to sleep in, no dice. I seem to be in the midst of another cycle of terrible sleep.

Core was okay by my run was not. It seems my honeymoon of running is over as today my knee started to hurt after three miles and I still had two to go. I ran as gingerly as possible and made it home and I don't think there will be any ill after-effects but it did hurt more than it has in several weeks. Rats.

Sleep 4
Waking HR  
Body Weight 9:00 AM - 185 lb.
Body Fat  
Workout Food core - water
Time of Day core - 8:15 AM
run - 1:00 PM
Workout Type  
Weather run - low 40s, overcast, calm
plank 4 min, 2 min each side w/3 x 20 sec leg lifts each side
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 60 each side
roman chair leg lifts 30
push-ups 14/14/9
wobble disk 2 min each side
Time core - 45 min
Equipment run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt, SmartWool cap, Polypropylene gloves

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