I've been staying up too late this week, and only got in a run Monday and swim Tuesday, snoozing today and yesterday. So I headed out at lunch for a quick 5K run today. Looking over my run history, which I keep in Excel because I'm a giant nerd, my 5K PR is 27:16 with an average pace of 8:48m/m. My goal was to match that. If I head out at 8:00, I'd blow up after 1 or 2 miles. I tried to head out at 8:45m/m and held onto this for about 2 miles, then dropped it to about 9:45 to finish in 29:06, which is an overall average pace of 9:12m/m. I'm still slow compared to most people I run with, but it was my second fastest run on the route so I am happy with it.
I had my usual breakfast of organic instant oatmeal (3 packets, 120 calories each), a 10:30 banana snack, a footlong sub with 450 calories and baked BBQ chips, and fajitas for dinner.
After work I did another 10 minutes of core work. Basically, toe raises, windshield wipers, and two legged bicycles for 10, 4 sets. I'm hoping to do the core work 4-5 days a week. Doing easy, short workouts like this will help strengthen my core and increase my flexibility, which will relieve my lower back pain (which I've had since my 20's due to poor form during heavy lifting, which I used to do for years before we had kids). Also, while riding a bike in the aero position I have a bad hunchback. This looks goofy, increases drag, but leads to severe back pain after long bike rides (2+ hours).
I'm shooting for a swim tomorrow before work, and maybe a long run this weekend.
I like adding photos or videos to my blog, so here's the photo of the day:
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