15 January 2014

treadmill run | core | bike commute

Went to the gym this morning for my treadmill run.

ASIDE - next week the goal is to get outside some and see how that goes...

For the first time I was able to dial up the speed a bit at the end instead of slow it down. Nice.

Then it was off to see Neal Goldberg at FootWorks PT for another session. Once again he had me do some core work for 30 minutes and then worked my knee. According to Neal the inflamed tissue is now much smaller/less inflamed and I'm making some real progress. I told him about my trail run last weekend and that I have run four times since I saw him last and that I planned on doing six miles outdoors this coming weekend and he said, "Go ahead and try 6.5 or 7." I love it!

Riding to work was okay but riding home I was pooped. It has been ages since I have done this much activity or two-a-day workouts and I am NOT used to it. On the other hand it's awesome that I am finally able to exercise until I'm tired. This is a good tired, for sure.

Sleep 7
Waking HR  
Body Weight 7:00 AM - 184 lb.
Body Fat 7
Workout Food run - water
Therapy 20 minutes of knee manipulation and tissue stimulation
Time of Day run - 5:45 AM
core - 8:00 AM
Workout Type  
Weather upper 40s, cloudy, dry, calm
Course run - treadmill, 1% incline
Time run - 40 min
core - 30 min
Distance run - 5.7 miles (according to the treadmill)
Pace run
5 min at 7:30
30 min at 6:58
1 min at 6:49
1 min at 6:40
1 min at 6:42
1 min at 6:24
1 min at 6:15
Equipment run - Brooks Glycerin 11, Garmin Fenix
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

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