The daily log of ekadrofske for Wednesday, January 09, 2019

Running Is Therapy


: 4.30 Mile(s) : 00:31:00 : 00:07:12.55 /mile : Brooks Pure Flow 7 #5 : 0.0


: 12.00 Mile(s) : 01:21:07 : 00:06:45.58 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @7:55am and headed down to Skog for the first two-a-day since October 6th. Was looking forward to getting in a nice run to start things off. Did some lighter, easier mileage on the updoors track with Bill and Justin. Legs weren't sore from yesterday, which certainly surprised me. Was nice to go the reverse direction this morning...think that's good for the legs, especially after doing over twelve miles with all left hand turns yesterday. Finished out the first effort with rolling, 50 push-ups, 20 squats, and 20x core circuit. Second run was from Skog @ 3:30pm when the weather was 14 degrees, 11 mph winds, and sunny. Although the MN frigid temperatures are back (real feel zero) it was actually beautiful out. Started off with Cumpiss, Justin, and Cian (who was comically bundled in four layers, three 'hats', and both tights and pants on...good grief). Around the second mile, I pulled away from these guys because I really wanted this afternoon's effort to be a faster, solo effort on Jeff. Needed to blow off some steam and reflect on the past 24 hours which were stressful and very frustrating thanks to forming collaborative groups in my writing class. Kinda just wanted to clear my mind and let myself go. The run served its purpose beautifully. This was one of my most enjoyable solo efforts in a long while. Cardio was very smooth and legs were solid. Some tightness in the right calf, but nothing like two weeks ago. In addition, the outer part of my left foot near the pinky toe has felt some slight pain the last couple of days, but this usually subsides a few miles in. Was planning on doing 11 for the second run, but was in a great rhythm and positive place mentally, so got in 12. (Part of the day's add on was down a road I've always been intrigued by. Instead of turning right at Jefferson Pkwy, I kept going straight down that dirt road and did a little out and back). After seeing how good I felt this afternoon I'm heavily considering doing the week's second double on Friday, plus a couple experiences in the summer have me starting to believe in the shakeout mantra. Afterwards, did calf raises, toe tappers, R8 rolled, stretched, and upper body lifting. Went pretty well...nice switching up the lifts a bit. Pull-ups, chest press, tricep dumbbell, lat pulldown, sit-up variations, shoulder dumbbell, tri pulldown, dumbbell curls, & flies. PF7s @ 75.7 miles.