KristenRuns

easy run to Ocean Beach bike path. Wore the new Dr. prescribed arch supports, and no hip pain. amazing what a little insole can do! 

Pull up workout - 2x4 pull ups - supinated grip (no assist); 3x15 pull downs - supinated grip (55 lbs); 3x13 upright rows (30 lbs); 3x13 close grip bench press (45 lbs)

3 x 1 mile at goal half marathon pace (7:00) - on treadmill.

legs / core

30 minutes elliptical.

pull up workout: 3x5 plyometric pushups; 3x15 single arm rows (20 lbs); 3x15 front raises w/ 10 lb plate; 3x20 push ups

Easy run at lunch in Balboa Park.

A news crew stopped me to interview me about a local runner who was recently assulted by a registered sex offender on the Bridle Trail, one of the trails in the park - a trail I've run on at least 100 times. He threw her to the ground, but she was able to fight him off. Two walkers also were there at the right time and helped her. The sex offender was later found and arrested. This happened about 2 weeks ago.

I told the news guy that I was surprised she was assaulted there. The trail runs parallel to the 163 - a busy freeway that cuts through the park. If you've ever run San Diego RnR, that's the freeway you ran on. There are always a lot of people on the trail too. It's not secluded. I said I sometimes saw suscipious people in the park but I just try to avoid them. 

He asked me if I ever thought about running with a buddy? I said I don't have any one to run with at this time of day. (But actually, even when Penny lived here, we rarely ran together. We've all got our own training plans to follow!) 

Tempo run before work this morning. 5 miles at 7:00 was the plan - I had hoped to do a few at 6:50. Had a good night's sleep. Not that many miles this week. Ate a good dinner - early last night.

But I could barely keep at 7:00. Splits were 7:09, and then four miles of 7:03. I thought I this would be easier. I was pretty much spent at the end.

Maybe I overestimated my fitness? Maybe it's just one of those days?

In Vegas doing the anti-workout - drinking, gambling, and lots of second hand smoke.