The daily log of ekadrofske for Wednesday, January 16, 2019

Another Excellent Wednesday

Run

: 4.20 Mile(s) : 00:29:50 : 00:07:06.19 /mile : Brooks Pure Flow 7 #5 : 0.0

Run

: 11.80 Mile(s) : 01:22:36 : 00:07:00 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @8:25am and headed down to Skog to get in my first run of the day. Started on the updoors track a bit after 8:50am. Even though I was solo, the run went by pretty quickly thanks to the Current morning radio show playing over the speakers. Legs and arms both felt a bit tired but managed to just cruise along, lowering the pace a bit each mile. Started at 7:24 and down to 6:54. Afterwards, did calf raises, toe tappers, 20 squats, 50 push-ups, 20x core circuit, ankle mobility, balancing, and rolling. Surprisingly sore in the quads and IT band while rolling out. Second effort left from Skog @3:30pm when the weather was 21 degrees, 7 mph winds, and partly cloudy. Pretty chilly when going into the wind (which was coming from the NE...kinda weird). Went on eight ball with Turtle, Justin, Plumb, Bill, Kojo, and Butters. Actually started the first two miles off with Trips, but he turned around to head back for a workout. In the middle portion of this run...in Sechler Park and through downtown, it was just Bill, Kojo, and I since we wanted to go faster. Added on the final four miles past the quack shack and on NW roads. This was a fantastic way to finish out an enjoyable effort...the solid conversation between Turtle and I was real nice. Legs got into a good rhythm and didn't feel the tiredness that has become the norm while walking around campus this past week or so. Cardio was also in a great place and was smooth. As was the case with last Wednesday, this was a real good day of running! Went a little farther than planned for this reason, but no big deal. Just means I can do a slightly shorter pre-meet tomorrow. Afterwards, did calf raises, stretching (I've felt tighter as of late), R8 rolling, and the Elliot Core Routine. I'm glad Henrik joined me for the grind today...always makes things easier. Lower core is still sore from the roller challenge that I tried on Sunday, which is ridiculous. Gotta hit that thing more often, especially since isolating the lower core can always be a challenge. PF7s @ 164.3 miles.

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