core | bike commute | SRC XC workout

Well, sometimes you just have to double check to be sure you really are tired. Turns out I am tired.

Tuesday I felt a bit sluggish and had to slow down during my run. Today I just could not go 100% and kept running out of steam during the intervals. I don't regret trying, sometimes you start out feeling bad and you end up coming good. Not today.

Regardless, these Seattle Running Club Cross Country workouts are super. I just need to show up a bit better rested.

I jogged down to Genesee Park, did the workout on grass and gravel and jogged home. Today I could not keep up with the group (Herbert Sitz, etc.) that I usually run with. It was kind of fun running home on the little dirt trail next to Lake WA in the dark with my headlamp.

Sleep	7
Waking HR
Body Weight	6:15 Am - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:30 AM run - 6:10 PM
Workout Type	run - intervals
Weather	run - upper 60s, dry, calm
Course	on the ball leg lifts 2 x 60 twisters 50 each side - 15 lb. back extensions 3 x 40 hip raisers 3 x 20 each leg fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/14/12 wobble disk 3 min each leg run - Genesee Park 6 x 800 m w/2:30 jog between efforts 4 x 200 m w/200 m jog between efforts
Results
Time
Distance
Pace	run 3:18 --- 3:18 3:15 3:15 3:14 --- 44 44 42 41
Equipment	commute - Kona Paddy Wagon, Garmin Edge 500 run - Brooks PureGrit, Garmin Fenix 2
Clothing	run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

Technorati Tags: Seattle Running Club,Cross Country workout