Beautiful fall morning... but cold ! Got down into the 30's last night... this morning low 40's.
Got up and going ... breakfast: eggs, english muffin: butter/peanut butter, french toast.
Went to Rail Trail to run a couple mile intervals. Gillian came with me to pace and push me on her bike. Set out on the first mile and was really feeling having taken 3 days essentially off and almost a whole week without any real running. The first quarter mile was surprising slow despite the fact that it is usually my best quarter of the mile - like to go out fast, back off a little in the middle then hammer home the last quarter. The time off, cold air and having gain a pound or two from heavy interval progressions were all FELT :(
The first mile was 30 secs slower than expected - planned on 6'30" and came in around 7mins :( ... left calf got mega tight...
rested 4 minutes then did another... The second mile felt a bit better from a stride, pace perspective but fatigue from the first set in by half mile... my first quarter mile was better but still not what I expected... middle went better but still felt slow... hammered the last quarter hard... made up a few seconds and finished around 6'45" ... not great but better...
Gave myself about 5-7mins recovery, then did 4, 1min 50lb kettlebell swings with 90 second rest/recovery between.
Was sucking wind running and swings... but felt good to get back to it...
Gillian was so funny... she was like, "dad you sound funny when you are weezing" ... OMG LMAO !!!
Protein shake after the workout... 40g protein with bcaa's / aminos ... multi vitamin, fish oil
Late lunch... ham sandwich : veggie ham, cheese, lettuce, tomatoes on whole grain organic bread. Small side of pasta.
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.