Wednesday workouts
I ran 4 miles at 9:45 m/m pace this morning - and SOOO glad warm weather has come up to DC! - and this evening I'll be meeting up on the track with some running buddies... possibly speedwork or just some trail running, whatever we feel up to.
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
on 4/10/13 4:07 am
I ran 4.5 miles this morning and waited way too long to run.
I was warm at the beginning and felt like I was melting at the end - Hopefully I'll acclimate some as It went from freezing to down right toasty (85 degrees today) in less than a week!
At any rate, the heat is a motivator to get the run in first thing in the morning!
Core and upper body class today - 6 stations, 30 sec work / 10 rest, 5 rounds before next station
double arm battle rope slams
low row w/ resistance band
side plank to oblique taps (elbow topside taps mat)
decline mountain climbers
hand release pushups
burpees
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
