At least I got something in....

We tried to get all the moving parts together for a ride late yesterday, but the overcast weather and time got the best of us and we just didn't do it. By the time we picked up my brother's rented road bike, it would have been dark about 20 minutes from the end of our Lake Merced Loop. So we bagged.

Luckily, yesterday morning, I did motivate with middle brother to Gold's SOMA and I put in a run. I haven't run in ANY capacity in quite a while. I am not surprised at how sore parts of my body are. What I am pleasantly surprised over is just how far I went and how well I managed on the intervals DURING the run. Clearly my conditioning on the bike is translating off of it as well - which is quite exciting. Without the biking, the run I did yesterday would have been something I would have had to work up to over a course of probably 4-6 weeks of running 2-3x/week. So that in and of itself is a small victory. I wore my heart rate monitor and took my cyclometer with me - and I ran intervals. I used the Carmichael interval hour I've used a few times thus far on the bike and modified it for the treadmill and then just put in what I could for as long as I could.

Warm up - 6 mins (3.8 mph, 2.0 incline)
Run - 2 mins (5.5 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.0 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.5 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.8 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (7.0 mph, 0.5 incline)
Recover - 6 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.5 mph, 1.0 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.8 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (7.0 mph, 0.5 incline)
Cool-down - 10 mins

And here are my stats:

Day - Monday, 12/17
Run Type - Interval Training
Run Distance - 3.75 miles
Run Length - 0:50:34
Avg Speed - 4.5 mph
Avg Heart Rate - 158
Time in zone - 00:18:11
Time above zone - 00:26:12
Calories burned - 766
Total Running Distance To-Date: 3.75 miles