Early Bird

Due to the recent heat wave the north east has been experiencing, my dad and I were forced to wake up early to get our track workout in. The weather was surprisingly hot at 5am! 78 degrees and super humid. I definitely felt the humidity during the workout.


On the Schedule

*10-20 min warm up
*1200 @ 4:55
*1000@ 4:03
*800 @3:13
*600 @ 2:24
*400 @ 1:35
*10 min cool down

*All w/ a 200 meter RI

Actual Workout
4.5 miles
33:53
7:31 average pace
4:46 best pace

1.19 mile warm up (approx 10 min)

Distance Pace Time
.78 6:28 5:02
.65 6:22 4:07
.52 6:16 3:14
.39 6:09 2:23
.26 5:20 1:23

I was unable to run on the inside lane so some of the distances are longer than they should have been, thus the longer times. For example, a 1200 should have been .75 but I ran .78 so I was probably closer to the expected time. Fortunately, I was able to run the whole workout with negative splits, which I haven't been able to do when I was following the track workouts for the 5k plan.

We finished up at about 6:30 and since I don't have to be to work until 8:30 I headed to the gym. I haven't done a weights routine in awhile and I definitely felt it this morning but it felt good to get back there. I also really liked the mood of the gym at that hour. It wasn't too quiet, but it wasn't too crowded either. It was the perfect mix! Since I had just done a track workout, I decided to do an upper body weights routine.

Move Weight Sets x Reps
Chest Press 35 lbs 3 x 12
Lat Pull Down 40 lbs 3 x 10
Bicep Curl 30, 30, 25 3 x 10
Shoulder Press 2o lbs 3 x 10
Tricep Extension 15 lbs 3 x 10

I had planned to do a few more things but by the time I was done with this my stomach was growling and I seriously needed a shower. I had a few extra minutes so I sat in the steam room to relax before a long day at work. It was much needed :) After I showered up, I stopped at the LifeCafe for a Green Machine Smoothie and a small container of trail mix.

Getting my run in and making it to the gym all before work really started me off on the right foot today! I was surprisingly more awake on the job (although I am a bit tired now) and I was in a much better mood than I usually am arriving to work! I am really going to try to work this into my routine more consistently. It is much easier to do in the summer than in the winter when it is still cold and dark out and the benefits are so worth it!

Does anyone know how to publish tables in blogger? I made all these table in microsoft word and it wouldn't let me publish them, so I just typed the stats in and then the spacing gets all weird. Please help!