The daily log of ekadrofske for Tuesday, January 22, 2019

Less Than Stellar Conditions

Run

: 12.80 Mile(s) : 01:30:14 : 00:07:02.96 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @9:45 for 50 push-ups, 20 squats, and 20x core circuit. I want and need to get out of this pattern of a late bedtime with an accompanying late wake-up call. I want to be able to get breakfast more often and simply get the day started. Today's run left from Skog @ 3:30pm when the weather was 18 degrees, cloudy, and 7 mph winds. Did Jeff with Birdo, Bill, and Turtle for portions. Isaac and Plumb were also present at times. The big group we started had splintered by mile two, and by mile three, four packs were distinctive. Conditions on the roads were poor. A half inch of snow had fallen during the day and made the roads super sloppy with minimal traction. Sidewalks weren't too bad, but many of the little steep hills were far from fun (right before Bryce and before the tracks coming back up 2nd). Pace was surprisingly decent considering this. During the first five miles there were times when the effort felt a bit much for a recovery day, but I think that was just the fact I hadn't gotten in a rhythm yet. The last eight miles of this run were decent thanks to legs finally becoming decently smooth and cardio getting easier. Calves were tight throughout, but similar to the overall feel of this run, improved slightly as things progressed. Added on by myself in the northern suburbs of Northfield and came back on S*%# Shack. This little half mile to finish things up was the best conditions I experienced all day. Nice little bonus to have Bretscher leaving right when I got back, so he was nice enough to hold the back door open for me. Trying to frontload some this week with the brutal temperatures forecasted for Thursday-Wednesday. To finish out the days running efforts, did 4x100m strides. First two were slower and more of a warm-up while the last two were quicker than usual and felt very good. Solid turnover! Calf raises, toe tappers, stretching, and upper body lifting. Switched up the order and did pullovers, lat pull down, shoulder press, torso rotation, chest press, tri dumbbells, dumbbell curls, ab coaster, & fly. Nice change of pace, but made certain lifts, especially curls, feel weaker. PF7s @ 234.2 miles.

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