The daily log of ekadrofske for Wednesday, January 02, 2019

Where The Streets Have No Ice

Run

: 9.40 Mile(s) : 01:02:39 : 00:06:39.89 /mile : Brooks Pure Flow 7 : 0.0

Daily Note

Woke up earlier at 8:15am to finish packing. By 9:40am I was heading out for my run from the house when the weather was 28 degrees, 5 mph winds, and cloudy. Very dreary day outside. Freezing rain fell last night, resulting in some very slippery sidewalks and roads. Thankfully the salt trucks were out in full force and helped make the main roads clear and runnable! After sliding my way down Dobie sidewalk, took a left on Kinawa so as to hopefully find a spot appropriate for working out. Decided Hulett (like last week) would be the place and this ended up being a good choice...not too much traffic and a clear shoulder. One big note of concern today and something that occupied my mind for most of things was my achilles that was really bothering me. Came out of nowhere this morning...maybe from icy strides yesterday?? Either way, I need to make sure I keep a close eye on this these next couple of days. I seem to remember something similar happening in the summer and it ended up just being the recurring right ankle issue again, so hopefully that's all that this is. On to more positives, real glad to have gotten the run in this morning, as it's always nice to things finished early on travel days (flight left GR at 1:25pm). The workout was: 10x1' (1' rest). Things went decently. Reps two and three were slower than I would've liked and one was far too fast (per usual), but otherwise about right. Finished strong which I was very happy with...really wanted to focus on that today. Hamstrings were the driving force and legs didn't get too tired, but need to make sure to focus on the arms! Covered .21-.23 on pretty much all reps. Ran back home and came inside from the light mist that was falling (and had subsequently frozen onto the outside of my sweatshirt and gloves). Did calf raises, toe tappers, rolled (this felt fantastic!), hamstring/calf focused stretching, 50 push-ups, 20 squats, and 20x core circuit. Broke out a pair of Pure Flows from the summer that had ~493 miles on them...decided to take 'em up past 500 today. Once I got to Olaf, went to Skog at 5pm to stretch and do some upper body lifting. Today went pretty well...got back into the good mindset of weight over reps. Did chest press, pullovers, lat pulldown, shoulder press, tri pulldown, dumbbell curl, variety of sit-ups and 10 PUs.

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