Thursday workouts/training
Having officially fully recovered from my marathon, back in the swing of running just for fitness... so I did 4 miles at 9:30pace!
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.
OMG, where NOT to run?!?! DC is so full of awesome trails & views..... I'd def recommend running on the Mall itself: parts are cement walkways but parts are also packed gravel, which can be a bit easier on the joints. If you're venturing in the NW side, you can follow Ohio Dr up to the Kennedy Center and continuing north along the Potomac thru Georgetown you'll come to the Capitol Crescent trail, or you can veer right before the Kennedy Center to hook up with the Rock Creek Trail. Venturing a bit further north and running parallel to the CCT is the C&O Canal trail, which is all packed gravel. On the VA side of the Potomac, another really good trail is the Mount Vernon Trail.
You can google all the trails I mentioned and see maps of how to access them, where they are, etc. The Metro DC area is one of the most well-traveled and well-informed trail systems in the nation!
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.
Thursday was a trainer day
40 sec sprint, 20 sec recovery - 15 rounds; started at 6.0 and worked up to 8.3
then 3 rounds 10 reps each
BOSU Spiderman
BOSU Back extensions
Decline situps
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
