The daily log of ekadrofske for Tuesday, January 15, 2019

Avoiding Tiredness on 200s

Run

: 12.50 Mile(s) : 01:26:48 : 00:06:56.64 /mile : New Balance 1500v3 : 0.0

Daily Note

Woke up @9:45am and did 50 push-ups and 20 squats. Muscles feel very achy today and also physically tired out and sleepy. Makes me think I may be getting sick, so the sleep grind will again be the focus tonight. A little concerned to see how this workout goes. Started the warm-up on the updoors track around 3:30pm and went 4 miles in 27:46. Did it with Justin after Bill, Birdo, and Butters pulled away. This felt surprisingly good. A little out of it the first mile, but got into a good rhythm and eventually was looking forward to the workout with the increased confidence in my physical condition. The time I spent running today was the best I felt all day...kinda wild, but I'm certainly not complaining! Workout today wasn't anything too stressful, but still a good stimulus that really tried to get the body feeling relaxed at a quicker pace and having the legs use good turnover. WO was 2x(8x200) with Justin and Plumb. Took 200 jog recovery between each rep which ended up being ~80 seconds. After the eighth rep, did a 400 jog recovery. Legs never felt lactic acid which was great considering the amount they felt on Sunday. Pacing was decent: (34, 34, 35, 33, 33, 33, 33, 32); (33, 33, 33, 32, 32, 32, 32, 31). To be completely honest, the fifth thru eighth two hundreds are a little foggy in my memory and I'm not entirely sure on their accuracy, though I think their pretty close. Although this was an easier effort, I think this is just what my body needed. I've been doing three decently difficult workouts consistently for the last six weeks. Ratcheting this week down a little in terms of harder efforts might not be a terrible idea...especially with a great opportunity on Friday to run a solid 3K. Total time for workout was 29:22 per Justin's watch...for the second straight week in a row I was an idiot and forgot to stop my watch until right before cooling down. For the cool down, I ran on the upstairs track with Bill and Liban. Pace was decently fast, but felt good and smooth. Cruised a little faster on the final mile with Northern Lights by Death Cab for Cutie playing over the speakers...a surprisingly solid song to run to. Went 4.3 miles in 29:40. After that, did calf raises, toe tappers, stretched, 20x core circuit, and upper body lifting. Today was surprisingly decent considering how weak I felt earlier today. That being said lat pulldown and curls were worse than usual. Did chest press, tri dumbbell, lat pulldown, torso rotation, dumbbell shoulder, tri pulldown, dumbbell curls, and 10 PUs. PF7s @ 148.3 miles and NB flats @ 398 miles.

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