The daily log of ekadrofske for Friday, January 11, 2019

Major Rust Buster

Run

: 4.30 Mile(s) : 00:30:18 : 00:07:02.79 /mile : Brooks Pure Flow 7 #5 : 0.0

Run

: 11.70 Mile(s) : 01:15:54 : 00:06:29.23 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @8am and was running at 8:35am when the weather was 20 degrees, mostly sunny, and 4 mph winds. Decided to head outside on NW Roads since it was such a beautiful morning. Figured I'd give the morning shakeout a shot today as I've felt great on the afternoon runs when I've done this is the past. First time ever trying it for a meet though, so fingers crossed. Felt ten times better than yesterday on this first effort. Was smooth and pacing was quicker than it felt...had to restrain self. Calves kinda tight, but tried to fix that with some rolling afterwards. Also did 50 push-ups and 20x core circuit. Got up to St. Thomas around 2pm and started the warm-up just a bit before 4pm. Should note that I napped intermittently for about an hour total on the bus and in the fieldhouse. My 3.5 mile warm-up in 25:15 felt pretty darn good. Light on the feet and in a good rhythm. Nice to switch it up in terms of scenery and head down Summit towards Macalester. Got back to the indoor track, threw on the spikes and got in a full active that included about five shorter strides...forgot how annoying these can be during indoor meets. Race itself was not good. 4:34.36, which is 2.5 seconds slower than last year. Started off decently, splitting 809 in a bit over 2:14 but things went downhill from here. About 100m later, I tried to pass Kozlowski but just barely failed. From that point on, my mentality was not there. Cardio wasn't overly stressed. Legs didn't feel that tired either, but certainly didn't have any speed in them. Turnover was probably abysmal as well, but don't remember any specifics from the race. Pretty frustrating way to get things started off, but gotta realize I'm not really training for a mile on January 11th. After watching the other two heats Justin and I went to the fantastic treadmills that St. Thomas has...makes me realize the poor situation of the St. Olaf weight room. Got in 7.2 miles 46:04 while using 1% incline the whole time. Started up a 17-minute tempo after 2.4 mile race recovery. Went down from 5:30 to 5:16 pace. This felt very smooth. Cruised along easily. Pretty fun watching reflection in the window. Hopefully calves won't be overly sore tomorrow from the indoor track and treadmill wambo combo. Closed out the day with toe tappers, calf raises, stretching, MYRTL x 15, and 20 squats. PF7s @ 99.9 miles.

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