12 March 2014

core | Lake Union lunch run | walk home from bus stop

Yep, after yesterday I am pretty sore... I never learn.

On the other hand when I had to run in order to catch the bus this morning the running movement felt super! And sure enough, from the very first step of my lunch run I felt really good. Funny how walking can be tough but running can be easier?

Today was my first attempt at a tempo run since my injury last August and it went okay. I did fade a bit toward the end and was hating life on all the inclines (which are totally tame on this route) so I still have a long way to go but fun nonetheless. Looking at my watch I saw 7:10 most of the time which was great. I started out thinking I would try for something under 7:15 but that dream faded right quick... I guess sub 7:30 is not bad right now considering I have done exactly zero fast running in the last five months.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food gym - water
Time of Day gym - 5:30 AM
run - 12:15 PM
Workout Type run - tempo
Weather run - low to mid 50s, sun, dry, light wind out of the south
on the ball leg lifts 80/40 each leg
twisters 50 each side - 15 lb.
leg extensions 80/20
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 16/14/10
wobble disk 2 min each leg
Time core - 45 min
run - 1:02:10
Distance run - 8.5 miles
Pace run - 7:19
Equipment run - Brooks Glycerin 11, Garmin Fenix
walk - Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

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