Run Intervals, ISOs, and Dinner

After this lunch time's 6-6-6 EDI workout, I told Will that my body was feeling so tired. I wasn't expecting much during my post-work run.

• Lunge w/Russian Lunge with bar on back (I used a 45-lb bar): rest, and visualize recovery after first leg. I said I didn't know how to "visualize recovery"; all I could come up with was sleeping. Will said to think about your blood flowing, your muscles lengthening and relaxing, and your muscle fibers becoming more dense. Actually, he said to use my imagination. Hah! He knows I like black and white and someone telling me what to do so I don't have to think about it.
  
• Glute ham: The ISO felt great; the reps, not so much. I didn't feel like I was using my hamstrings at all.
• Bench press with bar only: Not much to report.
• Plate front delt raise: 10-lb plate. On this one, the ISO is at the bottom and then you raise the plate to eye height. It's possible I did 10-10-6 EDI on this one.

The last two weeks' run intervals:

7-14-09:

• Totals: 43:03, 593 cals, 5.00 miles, 8:37 pace, 165 HR
• Warm up: 10 min, 1.10 mi, 9:06 pace, 145 HR
• Lap 1: 6 min, 0.82 mi, 7:20 pace, 172 HR, 6:06 best pace; Rest 0.18 mi, 160 HR
  
• Lap 2: 6 min, 0.80 mi, 7:28 pace, 176 HR, 6:18 best pace; Rest 0.16 mi, 160 HR
  
• Lap 3: 6 min, 0.80 mi, 7:30 pace, 179 HR, 5:57 best pace; Rest 0.17 mi, 163 HR
  
• Cool down: 9:03, 0.97 mi, 9:21 pace, 173 HR

7-21-09:

• Totals: 1:00:00, 887 cals, 7.44 miles, 8:04 pace, 178 HR
• Warm up: 10 min, 1.18 mi, 8:31 pace, 156 HR
• Lap 1: 6 min, 0.90 mi, 6:42 pace, 183 HR, 6:00 best pace; Rest 0.21 mi, 180 HR
• Lap 2: 6 min, 0.80 mi, 7:28 pace, 183 HR, 6:19 best pace; Rest 0.22 mi, 180 HR
  
• Lap 3: 6 min, 0.83 mi, 7:12 pace, 186 HR, 6:21 best pace; Rest 0.21 mi, 180 HR
• Lap 4: 6 min, 0.83 mi, 7:15 pace, 187 HR, 6:22 best pace; Rest 0.21 mi, 184 HR
  
• Cool down: 18 min, 2.06 mi, 8:45 pace, 180 HR

Today: I wanted to beat what I had done last time. Let's see if I succeeded:

• Totals: 1:00:00, 867 cals, 7.40 miles, 8:20 pace, 168 HR. Nope, didn't succeed. But it was close!
  
• Warm up: 10 min, 1.19 mi, 8:25 pace, 138 HR.
  
• Lap 1: 6 min, 0.84 miles, 7:08 pace, 174 HR, 5:26 best pace; Rest 0.22 mi, 157 HR
  
• Lap 2: 6 min, 0.81 miles, 7:23 pace, 177 HR, 6:20 best pace; Rest 0.20 mi, 166 HR
• Lap 3: 6 min, 0.80 miles, 7:32 pace, 177 HR, 6:31 best pace; Rest 0.17 mi, 165 HR
• Lap 4: 6 min, 0.81 miles, 7:23 pace, 181 HR, 5:42 best pace; Rest 0.14 mi, 165 HR
• Lap 5: 6 min, 0.80 miles, 7:28 pace, 179 HR, 6:31 best pace; Rest 0.12 mi, 160 HR
• Cool down: 10 min, 1.19 mi, 8:21 pace, 175 HR

The longer MFY loop

OK, so I didn't exactly succeed, but they weren't the junk miles I was expecting, either. Obviously my rest interval distance got shorter and shorter because I was actually trying to recover.

After the run, I met Grandpa Bob, Luke, and Lauren and Cozymels for dinner and 9Fruits for dessert...yum!