core | bike commute | SRC track workout

I was still a bit sleepy tired this morning but ended up having a good core workout.

Even better, I had really good track workout! Here (I think) are my keys to success.

• Get enough sleep. Duh.
• Jog to the tack slowly! Those first three blocks from our house are straight up...
• Start the workout at a reasonable speed. I'm still learning what that is and today I got it pretty much spot on. Previously I was perhaps starting too fast - easy to do when you are the slowest person at the workout!
• Don't let the workout get inside your head too much. It's going to be long so just take it one interval or set of intervals at a time.

The goal was 3 x 200 m followed by 3 x 400/800/400 m followed by 3 x 200 m.

Ran my first 200s in 43/42/41 and my last 200s in 42/41/38 and all my other intervals were pretty consistent. I think I am slowly getting the hang of this.

I should have brought some water, it was 80 degrees!

Sleep	7
Waking HR
Body Weight	6:15 AM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water
Injuries
Therapy
Time of Day	core - 5:30 AM track workout - 6:30 PM
Workout Type
Weather	80, sunny, dry
Course	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 leg clam knee lifts 80 each leg roman chair knee lifts 50 push-ups 20/14/10 wobble disk 2 min each leg track 200 m on, 200 m off 200 m on, 200 m off 200 m on, 200 m off 400 m on, 400 m off 800 m on, 400 m off 400 m on, 400 m off 400 m on, 400 m off 800 m on, 400 m off 400 m on, 400 m off 400 m on, 400 m off 800 m on, 400 m off 400 m on, 400 m off 200 m on, 200 m off 200 m on, 200 m off 200 m on
Results
Time	core - 45 min
Distance
Pace
Equipment	commute - Raleigh Mojave 8.0, Garmin Edge 500 run - Brooks Glycerin 11, Garmin Fenix
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III

Technorati Tags: Seattle Running Club,track workout