The daily log of ekadrofske for Monday, December 31, 2018

Out Around the Point

Run

: 13.40 Mile(s) : 01:35:21 : 00:07:06.94 /mile : : 0.0

Daily Note

Woke up @10:20am and promptly got ready for my run. Drove down to Suttons Bay High School and got started up by 11am. Weather was 31 degrees, 4 mph winds, and cloudy. Pretty nice morning out. Calves were feeling noticeably better today for some reason. Nowhere near as tight as they have been, though the legs did start to feel a tad tired by the end of the effort. Decided to get in the week's long run today so as to maximize recovery these next six days. Last couple of weeks have been focused on building up to higher mileage, so I think a down week would be prudent. Thinking anywhere from 70-72. Went out and all the way around Stony Point for the route today before heading up into the interior of the peninsula. It was pretty hilly in here, but that made for fantastic views of West Grand Traverse Bay and Suttons Bay at various points in the middle of the run...beautiful stuff! Needed to add-on some before heading back to the car, so ran through downtown and a bit on the TART trail. Cardio was decent today and really focused on making sure I felt comfortable. Only time this wasn't the case was coming up the Orchard Trail hill, which ended up being about 140 ft. in half a mile. (For reference Lando's is 180 in half a mile). Conditions were pretty comparable to yesterday with some very slippery spots intermixed with mostly clear roads. Tried to get some slightly softer surfaces under my legs by running in the snow on the side of the road. After finishing up, did calf raises, toe tappers, and stretching in the parking lot. Had some guy swing by me in a pick-up truck asking if I was okay...apparently it looked pretty weird for me to be doing toe tappers in the middle of a parking lot by myself. Came back up to my Grandma's for 50 push-ups, 20 squats, and 20x core circuit. At 6:30pm did the Elliot Core Routine as well as R8 rolling, ankle mobility, and balancing. Routine seems to be going better each time. Gray PFs @ 551 miles. Figured this is also an appropriate place to put in some yearly totals: 3503.4 total miles this year...very thankful for how incredibly lucky I've been in regards to my health. Knock on wood this continues on into 2019. Total time running: 401:31:33...avg ppm: 6:53

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