21 May 2014

core | bike commute | SRC hill workout

Each week when I show up to the Seattle Running Club Wednesday night workout we do something different. Today it was short hills. The goal? 20 minutes of work meaning if it takes you one minute to run up the hill, you do 20 repetitions.

It was taking me about 1:30, one fast group (Joe Creighton, Evan Williams, Brett) was clocking 1:10 consistently and the two fastest (Uli Steidl, Erik Barkhaus) were around 1:05. Wow.

As a special treat David Longdon showed up! Sounds like he wants to round out his fitness with a spot of running and perhaps he even has some 5k time goals that he would like to realize. Very fun to have another friend out here - and a cycling friend at that.

Core was okay but nothing else. Ditto for my commute. I was a bit late leaving home for the run and had to run a bit instead of my usual jog to get there in time.

The running workout was a bit less in terms of time and distance than usual. Including warm up and cool down I usually get in 10+ miles and today it was 'only' nine. Today we ran the last three blocks of the longer hills we did one month ago. It's a potent three blocks!

Interestingly my heart rate never climbed above the low 150s for these hills! And yes, I was working hard. I guess just like on a bicycle, going up in a big gear isn't the best way to spike your heart rate.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 183 lb.
Body Fat  
Workout Food core - water
Time of Day core - 5:30 AM
run - 6:15 PM
Workout Type run - hill intervals
Weather run - upper 60s, dry, sunny
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/18/14
wobble disk 2 min each leg
run - E Yesler Way from 32nd up to 29th
Time core - 45 min
Distance run - 15 hills [So that's roughly 22.5 minutes of work? Goal accomplished.]
Pace run - Not exactly sure what my first hill was but it felt too fast. I slowed down a touch and was doing 1:27-1:28 after that. After a while I slowed to 1:30 but then managed to post 1:25 for me last two.
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Transcend, Garmin Fenix
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III, Brooks Podium SS shirt

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