The daily log of ekadrofske for Friday, January 18, 2019

Cruising at Carleton

Run

: 4.00 Mile(s) : 00:28:26 : 00:07:06.5 /mile : Brooks Pure Flow 7 #5 : 0.0

Run

: 11.70 Mile(s) : 01:14:13 : 00:06:20.59 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @ 8am and was running by 8:35am. Went solo outside on a route that took me down Cannon Valley Road and back. Pretty darn chilly with the weather at 11 degrees, cloudy, and 9 mph winds (real feel -1). Decided to give shakeouts one more try for the 3K at Carleton tonight. Should be a good smack with only eight guys in the second heat, but all fantastic competition. Legs a bit tired, but cardio felt good. Afterwards, did calf raises and rolling. Lower right calf still very sore. The race prep began at 7:25pm, which was 45 minutes out from the gun. As it seems with most Carleton meets as of late, the snow was coming down in Northfield today, and four inches or so were on the ground. Made for a cold, yet beautiful warm-up, but pretty inefficient for sure, as I trounced around the Carl's campus plus some loops of second and third street. 2.7 miles in 20:41 for a blistering 7:40 pace. Felt decent on the warm-up, but was pretty hard to tell with the poor conditions. Things went off at 8:10pm. Heat only had eight people including myself, but this ended up working out phenomenally. Had a squad of boys out there in Turtle, Justin, Bill, and Plumb. Also had Tris, Cameron, and Wilkinson from Carleton. I've really started to enjoy racing with these guys. Great sportsmanship/respect all around, and the competitive nature of the races is awesome. Felt like I was cruising pretty much this entire 3K. Clicked off 35s for pretty much every lap. This consistency felt very good and helped me build confidence as the race progressed. Legs were thankfully not too tired and cardio was incredibly smooth and never all that stressed. Although I'm very pleased with the effort, I'm confident I could go faster. Really tried to focus on sticking on Cameron, Turtle, and Justin. Was able to pass Cameron with 600 to go, but wasn't quite able to reel in Turt and Justin. All in all, one of the more fun track races I've run. Today also confirmed that I really have turned into a 3k/5k guy. I'll leave the fast miles to my high school self. These longer/tactical races just feel so much more natural and competitive to me. Finished off the day's miles by heading down to the Carleton weight room (which I was thankfully able to slide into) and hopped on a treadmill (pretty quick turnaround from race ~9 min). Did a 3.2 mile CD at 7:20 pace before starting up a 17-minute tempo...same as last week. Averaged 5:24 pace with the usual 1% incline. Not too difficult, but a solid stimulus for sure. Nice to get in more 'hard' mileage, especially in a week with only two tough days. Tempo felt smooth and quite easy, though the legs started tire some near the end. Additionally, felt like a blister might have been forming on outside of my left foot. Cooled down .7 miles or so as everyone was packing up getting ready to go. Seven miles on the treadmill overall. After staring at a reflection of myself in the window for the 45 minutes I realized my arms still need some more work. Get moving side to side too much. Finished out the day with stretching. PF7s @ 187.7 miles.

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