The daily log of ekadrofske for Saturday, January 05, 2019

The Tortoise & the Hares


: 8.00 Mile(s) : 00:56:16 : 00:07:02 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up around 10am and did 50 push-ups, 20x core circuit, and 20 squats. Took another nap before running today from about 2:35 to 3. Headed out from Skog @3:30pm when the weather was 42 degrees, mostly sunny, and 10 mph winds. Started out winter routes with Trips, Turtle, Pael, and Birdo. Turtle picked up the pace heading up highway hill and dropped us, and Isaac left us by going straight at Jeff. So it was the trio of Birdo, Pael, and I finishing it out on Bryce. Only felt the ankle when I woke up this morning. After that, no pain at all on the run which was great! Felt quite light on my feet for today's run. Cardio was smooth and legs got into a good rhythm. Pacing was sporadic, ranging from 7:15 to 6:45. Good recovery day overall. Afterwards, did 4x100m strides. These felt far from good...surprising since run felt so fresh. No speed in legs and very flat overall. Finished the day out with calf raises, toe tappers, rolling, balancing, ankle mobility, foot mobility, and upper body lifting. Today was solid. Chest press, pullovers, lat pulldown, shoulder press, tri pulldown, dumbbell curls, sit-ups varieties, fly, and 10 PUs. Starting to feel like I'm getting a bit stronger. PF7s @ 30 miles.