AM
6 am wake up. I work today but my kids are home so I had some morning flexibility for a nice easy run not too early. Went out on 600 W/700 W to 1300 S and back. It's a nicer run in the dark but still not a nice run. I am also glad I couldn't see the icky sky.
Hold on to your hats for this pace. 8:29 - 8 in 1:07:48. Nice unintentional day off yesterday. Other than taking my boy to cc ski lessons, I stayed home and did nothing. I even watched NFL football for the first time in ages, family be darned. "Daddy - I wanna watch Doya." "Go play." I used to think I liked the 49ers but I haven't truly cared for about 20 years. Charlie cried because SF lost because he is a proud SF native, though he could care less about football. Good day.
Lunch
6 more on the treadmill. The air is looking gross even up here. I have had some congestion for the past few days and I've been running outside constantly so perhaps a correlation.
Started at 8.5 mph and a 1 incline and moved up .1mph and .5 degress every half mile. So mile 2.5-3 was at 9 mph and 3.5 degress and HR got into low 140s. Then back down but with the speed going up. After 5 miles of that, 1 mile doing 6x80 steps at 5:00 pace with a brief rest at 9.5 mph.Nice workout without getting into the moderate range much. 39:20 total. Then some stretching and pt.
| 