Sunday afternoon
4-5 miles bike commute & Zone 4 ST, mid & lower back.
I was going to do intervals down at the jhs track, cycling back home from my office, but when I got there I saw it was filled with soccer and baseball players and their kinfolk, so I cycled up two of my neighborhood's steepest hills on the way home, to get a little quad burn, and then did the strength training workout I missed last week. My wife and son watched me for half of it. My son, just two and four months old, startled a bit when I grunted while doing my landmines. (Nick, btw, that platform I bought works fine now. I just needed to loosen up a bolt.)
Overall, a great pump.
Then I had a nice barefoot stroll with my son to the local mom & pop shop to buy some pork ribs and other dinner supplies, splashed around a bit with him in the kiddie pool, and then had dinner out on the deck, as it had cooled down a lot over the weekend.
Hmmn, I just realized I did a triathlon Sunday.
Monday morning.
Slept in until 6am. Did my hills workout. I call it the Bourne Verticality, because it's just running up my neighborhood's steepest hill, down the other side, and then back over again, on a street named Bourne. I did five repeats, running in the 10-11 mm range going up the steep, long side, which is about 800 feet with a 9% grade, and then running 8-8:30 pace going up the shallow, shorter side, which is about 300 feet. Then I ran up the shallow side 6-7 more times at close to an all-out sprint, which for me, is about 6-6:30mm pace. Man, did that feel good. That's the first time I've really opened it up since getting back into running this time around. I can't believe people run even faster than that for the length of a marathon.
3.17 miles total, felt like doing more, but I want to see how my feet and legs react to the 'sprinting'. I like the way this workout combines hill repeats and sprints without really having to think about it. Maybe I'll just do this workout twice a week, in addition to my regular runs, and forgo intervals down on the track altogether . . .
4-5 miles bike commute & Zone 4 ST, mid & lower back.
I was going to do intervals down at the jhs track, cycling back home from my office, but when I got there I saw it was filled with soccer and baseball players and their kinfolk, so I cycled up two of my neighborhood's steepest hills on the way home, to get a little quad burn, and then did the strength training workout I missed last week. My wife and son watched me for half of it. My son, just two and four months old, startled a bit when I grunted while doing my landmines. (Nick, btw, that platform I bought works fine now. I just needed to loosen up a bolt.)
Overall, a great pump.
Then I had a nice barefoot stroll with my son to the local mom & pop shop to buy some pork ribs and other dinner supplies, splashed around a bit with him in the kiddie pool, and then had dinner out on the deck, as it had cooled down a lot over the weekend.
Hmmn, I just realized I did a triathlon Sunday.
Monday morning.
Slept in until 6am. Did my hills workout. I call it the Bourne Verticality, because it's just running up my neighborhood's steepest hill, down the other side, and then back over again, on a street named Bourne. I did five repeats, running in the 10-11 mm range going up the steep, long side, which is about 800 feet with a 9% grade, and then running 8-8:30 pace going up the shallow, shorter side, which is about 300 feet. Then I ran up the shallow side 6-7 more times at close to an all-out sprint, which for me, is about 6-6:30mm pace. Man, did that feel good. That's the first time I've really opened it up since getting back into running this time around. I can't believe people run even faster than that for the length of a marathon.
3.17 miles total, felt like doing more, but I want to see how my feet and legs react to the 'sprinting'. I like the way this workout combines hill repeats and sprints without really having to think about it. Maybe I'll just do this workout twice a week, in addition to my regular runs, and forgo intervals down on the track altogether . . .