15 October 2014

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  
Workout Food core - water
Time of Day core - 5:30 AM
run - 6:30 PM
Workout Type run - intervals
Weather run - upper 50s, dry, windy
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
Time core - 40 min
Equipment run - Brooks PureGrit, Garmin Fenix 2, BlackDiamond Sprinter Headlamp
Clothing run - Fitsok CF2, Brooks 5" Essential Run Short, long sleeve Brooks shirt

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