Monday workouts!
My party-of-one turned into a two-fer.... running buddy texted me & we met up for 5 miles up a GINORMOUS hill - so pace was a bit slower than usual (11 min/mile) but hill-zilla made me happy I wore my compression socks today! My garmin said we had an elevation gain of 205ft..... whew!
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.
our fitness center had a one mile #BostonStrong in conjunction with "no power hour" for earthday... so we walked a mile around the pond / nature trails
Then I worked with the trainer:
TM - 3.5 speed, start at 5% incline and increase 2% every 30 seconds up to 15%, then walk 60 sec, then decrease 2 every 30 secs; started up again and the weight bar she wanted came free, so she wanted to go quicker.... I moved up 3% every 30 secs to 15%, then down 5% while she went and set up my stations to "claim" the equipment.
circuit - 10 reps, 4 rounds
suicide jump w/ 10lb med ball jump squats
65lb dip press
65lb reverse lunge
50lb kettle ball dead lift row
Then 30 min ABSolute Glutes class - TONS of legs - squats, lunges, elevated split squat, elevated forward lunge, squats with leg lifts, etc tec
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
