core | walk | SRC XC workout

Hit the gym in the morning, got in my usual bus walk and then headed over to Woodland Park for the weekly Seattle Running Club Cross Country workout.

My left hip is still messed up and starting out running is quite uncomfortable. At least things are more pleasant once I warm up. As I tried to will my body to run I thought of this masking tape sign I saw on the sidewalk Monday.

Maxwell Ferguson has been my biggest fan at these XC workouts. He's always shouting encouragement which is fantastic. Today the guy that I usually run with (Herbert Sitz) was not there so motivation was a bit low and hearing Max was awesome.

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 - 6:30 PM
Workout Type	run - intervals
Weather	run - upper 50s, dry, windy
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 20/14/10 wobble disk 3 min each leg run - Woodland Park 8 x 200 m w/200 m jog rest 2 x 5 min tempo w/200 m jog rest
Results
Time	core - 40 min
Distance
Pace
Equipment	run - Brooks PureGrit, Garmin Fenix 2, BlackDiamond Sprinter Headlamp
Clothing	run - Fitsok CF2, Brooks 5" Essential Run Short, long sleeve Brooks shirt

Technorati Tags: Seattle Running Club,Cross Country workout,Woodland Park