The daily log of ekadrofske for Friday, January 04, 2019

Swine is Mighty Fine

Run

: 11.00 Mile(s) : 01:12:54 : 00:06:37.63 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @9am and did the usual 50 push-ups, 20 squats, and 20x core circuit. Ankle remains painful as I walk around, though not quite as bad as yesterday...hopefully the pain dissipates on the run as it has in the past. Took a very nice 30 minute nap from 2:20 to 2:50. Left from Skog @ 3:30pm when the weather was 42 degrees, 6 mph winds, and mostly sunny. A truly gorgeous day for working out...only had to go with light gloves and a long sleeve! Doing Swine for the first time also enhanced the workout experience. This flat road was fantastic for throwing down some two minute bouts on. Only issue was crossing Hwy 23...lots of traffic moving 60ish mph. Got honked at by a car, but it wasn't a terribly close call. Big group headed out on the roads to start, but many fell off for a simple indoor warm-up. By the time I started working out it was just Justin, Plumb, and Kojo left. Ended up looping back and meeting up with Justin and Plumb to finish out the day's miles. Did the first 3.5 around 7:10 pace and then did my active skips plus a quick pee break. 8x2' (1'rest) was the prescribed effort from paper coach today and it went really well. Definitely the best two minutes I've had this entire offseason. Distances covered were: .41, .41, .42, .41, .40, .41, .39, .41...very glad I was able to average sub five pace for things...this gives me some increased confidence for the 3K and especially the 5K entering the indoor competition season. Third rep ended up going a bit too far and covered .45 in 2:07. Legs had a good drive behind them and got into a pretty good rhythm. Can't say I ever felt relaxed, but perceived effort seemed appropriate until maybe the last two bouts. These were definitely tough and I noticed the slightly quicker pace than usual in the legs. Lactic acid in the quads made the last rep a good grind...Justin said he heard me panting when I was a quarter mile or so down the road...RIP. Checked the watch a bit more often in the final half of the day's WO, which made for some mental games those last two reps (time seemed to really slow down). All in all though a very solid effort today. Roads were pretty muddy on the way out, but thankfully they were not too bad the last seven miles or so. A couple sloppy patches on turns with one section of ice, but that was about it for the up tempo stuff. End of run conversation with Justin and Plumb was a nice way to finish things out. Achilles was a slight bother, but a bit better than yesterday and didn't notice it at all while doing the two minuters. Back inside did calf raises, toe tappers, rolled, MYRTL x 15, stretching, & Pillar GS x 12. PF7s @ 22 miles.

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