Sunday July 29, 2018

[kevin871]

4 miles

[Handsome Jack]

8 miles +45 min spin class

[Fast Eddie]

31K.  Almost perfect conditions for a mid day sunny summer's long run.

[Arrojo]

Sprint workout today! Jog 800M.  Then 20 minutes of dynamic stretching/plyo warm-ups ( hi knees, butt kicks, Mach A and B skips, grapevines).  4 x 40m strides of increasing intensity,  last one at top speed. Then the workout:

2 sets of 100m, 200m, 300m at 95%. 10 minute break in between sets.

Jog 800m, static stretching.

Had the whole track to myself this morning.

[Richard21142]

Weights

[Plugging Along]

waited until dark
57 degrees, full moon, calm, beautiful

10 miles at 8:35 pace.

Season bests for 7,8,9 and 10 miles
3 walking water breaks cost me about a minute

foot was good, effort was steady and decent, but not hard

spent about 15 minutes beforehand coughing up crap out of my throat,
flu still isn't completely gone.
could have gone to half marathon in an SB of about 1:52, but
there is a quarter marathon race next saturday so didn't overextend.

Despite 57 and no sun I broke a pretty decent sweat,
that's what big guys do.
222 on the scale afterwards, within 8 lbs of my lightest running weight ever,
a BQ is 1:48 halfs back to back, so no chance this year.