Feeling wiped out today
6:15am did my 30minute core workout before I started work at 7am, followed up with a foam roller to treat sore quads after last nights spin class at 3Sports spin barn in the back of Running Free.
Part of me routine include front and side planks rotating every 30seconds.
30 leg lifts using the foam roller to add weight, this creates a core burn, followed by 50 1/2 sit-ups with no strain on the neck. 1minute of holding in a reverse plank position and then I roll on my side and do 45 side leg lifts and then rotate to the other side.
I follow up with two different glute stretches and one stretch to help open my hips up due to an injury that causes ankle kicking while running. I will follow up with some deep lunges
I hour of pain with an average heart rate of 81% or 146bpm, max heart rate was 108% at 194bpm burning 617 calories. Stayed in the max zone 5 for 20% of the time while 41% of the time was in Zone 4.
Later tonight I would join lifetime fitness for a group run.
I Ran with Lifetime Fitness tonight and did some hill repeats, the first time in two years.
If I had known that my first run with this group would be doing hills I may have not participated.
The group plan was to do a total of 5 repeats. We ran as a group and started a spread out as the paces changed, I was just behind the lead pack. It was about a 2km run to the base of the hill. I was starting out slow to focus on my form as it’s been two years since I played on the hills.
Each rise was .62 of a kilometer over a 27mt climb with a pace from 5.5 to 6.21 on my last repeat. My heart rate went from 158-175bpm at the peak of the hills. I was struggling.
I decided I would only attempt 3.5 hill repeats and call it a day, glad I did as on my return run back to the start I noticed my left hip tingling, could be the stress of the hill and combination of the cold.
