core | bike commute | SRC track workout

Got to the gym in the AM, rode my bike to and from work and then jogged up to the Garfield High School track for the weekly Seattle Running Club workout.

Yikes.

These track workouts are tough.

The goal was 8-10 x 800 m with 400 m easy jog between efforts. I lasted eight. Still, this workout - my 3rd track workout - felt better than the previous two.

Including the two women that showed up I am still the slowest person at these workouts! Yes. Trisha Steidl was clocking steady at 2:50-2:52. I think my pace was pretty consistent? My last four efforts were all in the 3:10-3:12 range.

Man, it is hard for me to get my ass in gear after work. I really prefer working out in the morning.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:30 AM track - 6:30 PM
Workout Type	track - 800 m intervals
Weather	upper 50s, sunny, dry
Course	on the ball leg lifts 2 x 30 each leg 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 leg clam knee lifts 80 each leg roman chair knee lifts 40 push-ups 16/14/10 wobble disk 2 min each leg
Results
Time	core - 45 min track - 3:10-3:12
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 track - Brooks Glycerin 11, Garmin Edge 500
Clothing	track - Brooks 5" Essential Run Short, Brooks Podium SS shirt

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