Epic day

Run 8 miles with 5k race
[61 min total]
5k result: 21:25 as 6:59 (mile 1, gradual incline), 7:22 (mile 2, hilly), 7:04 (mile 3.1, gradual down, average HR 161, max HR 170.
 
I did a 2.5 mile warmup jog with some pickups to get my legs moving, then jumped into the Texas Independence Day 5k for my week 4 run time trial. The course was an out and back on Congress Ave with some hills around the Capitol building. I started out hard, went hard in the middle, and finished hard :) I was the first female finisher!

Although it feels like less of a victory since the competition wasn't too great, it was my first experience of being the first finisher of a running race. I was first for the entire second half and people were cheering for me "go first woman!" along the course. I felt fast and focused, and imagined that I was first in a big race. I imagined a close competitor trying to chase me down and pushed myself to the limit to stay in front. I couldn't have asked for a better scenario for my run test. After the race, I cooled down with 2.5 miles on the trail, happy and satisfied at the work done this morning.

Swim 1 mile
[29 minutes]
Moderate pace continuous pool swim. This swim wasn't on the training plan but I want to get more accustomed to swim volume so I added it. No big deal, just time in the water.

Pure Austin Fitness Expo
- Kettlebell class
- Agility and conditioning class (plyometrics) with ex-pro football player
- TRX System class
- Hip-hop dance cardio class

I look forward to this event each year because Pure Austin offers a sampling of back-to-back classes and workshops all day long, with free food and prizes. It's a fun time to hang out with all my gym friends, try some new things, and meet new people and instructors. The morning started off with a turkey and egg breakfast burrito which was perfect after my run. I had two cups of coffee, which I normally don't drink, so I was super pumped up and caffeinated all day.

The kettlebell session was more like a demo than a class, but I learned proper technique on KB swings and turkish getups. I asked the trainer about my KB clean form after the class and he proceeded to bash Crossfit for the way they teach people to do it. Arg - never can get away from the controversy of that place.

The conditioning class was a good workout - lots of jumping exercises, squat holds, burpee broad jumps, high knees running - the type of stuff that is bread and butter Crossfit warmup.

Next up: TRX class. The TRX is essentially a strap with handles attached to a fixed overhead anchor. You hold the handles and do a series of upper body and core exercises on it. It's all body weight, so it gets hard quick but everything can be scaled based on the angle that you hold yourself. I learned some new exercises in this class and look forward to incorporating these into my strength workouts. I won a free session with the TRX trainer so I will personally get my butt kicked on this stuff.

Danielle convinced me to try the hip hop dance class with her and I agreed. I secretly admire hip-hop dancers and have been thinking about taking a class anyway. I'm a bit uncoordinated and clumsy about body awareness so I have some fear about it. I decided to go in there, stand in the back away from the mirror and just have fun. It was outside my comfort zone for sure, but it wasn't as scary as I thought and now I feel like I want to give dance another try.

This was an epic day. It was not an epic day as in a painful 8 hour Ironman training brick where I come home dead and grumpy. It was an epic day of 5k victory, running fun, random fun, friends, new exercises, and free food. Days like this renew my love for all things fitness.