1 h Ride and 1 h Run

• Ride totals: 1:00:00; 18 miles; 18.4 average; 1,024 cal; 147 HR
• Up to Mack Hatcher and Franklin: 15.27 miles; 18.4 avg; 30.6 max; 147 HR;
• Franklin Road home: 10 min; 2.79 miles; 16.7 average; 151 HR
• Cool down: 1:15; 0.20 miles; 136 HR

You'd think I would have learned by now that I need to eat something and/or drink something while running. I had about 2 hours between my ride and my run. During that time I drank a little more of the Gatorade from my water bottle (I still haven't finished it) and had some almonds. I wasn't really hungry. When I started, I considered taking my apricots/raisins with me but wasn't hungry and figured that I shouldn't need it in an hour. Wrong!

• Run totals: 1:00:17; 7.10 miles; 8:30 pace; 840 calories; 168 HR; 195 max (5:12 best pace)
• Lap 1: 35:37; 4.23 miles; 8:26 pace; 170 HR
  
• Lap 2: Here I got some water, walked a little, and felt much better; 2:23; 0.13 miles; 18:32 pace; 131 HR
• Lap 3: 22:17; 2.74 miles; 8:07 pace; 169 HR

I drank about 48 oz of water and then headed to the Y for the rest of the workout: 6-6-6 EDI

• Lunge with Russian lunge: Do all on the first leg, then rest on the wall and visualize recovering, then do all on the second leg. I really tried to make each one the same as the previous and the last the same as the first. I succeeded in making a few people look at me strangely.
• Glute ham raise: Reps to the top. I really don't feel like my hamstrings have gotten any stronger. Oh, I'm sure they have, because I used to not be able to go all the way to the top. But I still feel like I'm using my arms a lot.
• Bench press: Use 65 lb. I did this with 65 lb, but I could not move the weight quickly. More on this below.
• Plate front delt raise: Use 10 lb. No notes...
• Bench press: Used 45 lb (bar only). I had to repeat this. I wanted to do it fast, and I wasn't able to do so with 65 lb. So I repeated.

It was absolutely beautiful today, so I spent the afternoon sitting at a picnic table in my backyard reading the paper and clipping coupons. It paid off: I spent $15 at Publix and saved $40! Definitely my best trip yet.