KristenRuns

Took a rest day because (1) I was feeling a deep sore spot in my left quad, (2) it was hot (80F at the coast), and (3) I had to work all weekend...again!

Made it to Coronado beach for a 3 or 4 mile walk to enjoy the warm temps in the evening. And also a gorgeous sunset over Point Loma!

Leg/core workout with Brandon

Threshold Workout (at the Embarcadero) - 2 x 15 minutes at goal HM pace (6:50) with attempts to accellerate to 10K pace (6:30). Never quite made it down to 6:30 though.

First interval was 6:38 average pace for 2.26 miles.

Second interval was 6:46 pace for 2.22 miles.

20 minutes on stair mill at easy to moderate effort. Read in Runners World artilce that stairs are good cross training for running. It builds stabilizer strength (if you don't hang on the arm rests)  and muscular strength because it is like a seep incline (I think a 65% grade or something like that).

pull-up workout - 9 weeks ago, I started a series of 18 workouts designed by US Marines for female marines to develop strength to pass the physical test requiring 3 pull-ups. I finished the series today. When I started I could do 1 pull up only 1 time. Today, I did 3 sets of pull-ups - 5, then 4, then 3. Now what? I guess I do a mud run while I have this strength...

pullups (5, 4, 3 - unassisted), cable rows (3x12 - 55 lbs), dips (5x8 unassisted), 3-way shoulder raises (3x10 - 10 lbs).

Fartlek run in Balboa Park. Easy miles with 8x40 seconds at hard effort (probably 1-mile pace) with 90 second rest intervals. I was running slow during these recoveries. Wonder if it is worth running a little faster during the rest interval?

No workout today. I've had lots of inconsistent weeks of training already this year due to work. But gotta pay the bills I guess!

Came down with the flu!!!