core | walk home from bus stop | SRC track workout

Got into the gym this morning and had a pretty good core workout even though it was a chore getting started.

After work I headed up to Garfield High School for another session at the track with the Seattle Running Club. Let me tell you, these are not easy. I sure hope they help.

The goal at the track was 16 x 400 m with 200 m of easy running (that means faster than a jog) between efforts. I managed 14 x 400 but only my first eight were quality and then the speed dropped off. Plus I had to jog really slow just to recover. Here's to improving!

As you can see, not only did my speed drop off after eight intervals, I also had to walk a little just to recover after 12. Oops... That little bit of running after my 12th interval is just some cooling down.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water
Injuries
Therapy
Time of Day	core - 5:30 AM run - 6:10 PM
Workout Type	run - intervals
Weather	run - low 50s, light rain, light wind
Course	on the ball leg lifts 2 x 30 each leg twisters 50 each side - 15 lb. leg extensions 110 back extensions 3 x 40 hip raisers 3 x 12 each leg fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side roman chair knee lifts 40 push-ups 20/16/12 wobble disk 2 min each leg
Results
Time	run 1:36 1:36 1:36 1:38 1:38 1:39 Then the guy who had the watch that I was running with dropped me.
Distance
Pace
Equipment	Brooks Glycerin 11, Garmin Fenix
Clothing	Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Adidas undershirt, long sleeve Patagonia Capilene shirt, Patagonia Nine Trails Jacket, Patagonia Capilene 4 Expedition Weight Beanie

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