The daily log of ekadrofske for Wednesday, January 23, 2019

Let's Go to the Hospital

Run

: 4.90 Mile(s) : 00:34:42 : 00:07:04.89 /mile : Brooks Pure Flow 7 #5 : 0.0

Run

: 12.10 Mile(s) : 01:20:19 : 00:06:38.26 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @8:35am and was running on the updoors track a tad after 9am. Wasn't looking forward to this bad boy but ended up enjoying myself. Got into a good rhythm and things went by quickly. Was nice that the calves weren't too sore. Also good having SchwockV join me for the middle miles. Arms felt oddly tired...probably from yesterday's lift. Afterwards was calf raises, toe tappers, 50 push-ups, 20 squats, 20x core circuit, and rolling. Made the decision to run the 3K this Friday. Simply was not looking forward to doing another mile, but the prospect of another 3000m kinda has me excited. Besides, I'll get another chance to throw down 8 laps in Tostrud come mid-February. Second run left from Skog @3:30pm when the weather was 21 degrees, 7 mph winds, and mostly sunny. Pretty nice afternoon out made for a solid workout. Started off with Turtle, Birdo, Justin, and Plumb, but Turtle left us at mile 1 and Birdo was doing another workout, so it was just Plumb, Justin, and I after the 3.6 mile warm-up. This amount of people ended up working out real well for 2x10' tempo (5' recovery jog). Any more would've been terrible for the Hospital Road (North Ave) since the shoulder was impossible to run fast on and there were lots of cars. Starting the first rep, I was an idiot and tried to use the lap function, but actually ended up stopping my watch...didn't notice 'til .13 miles later, so I don't have the exact deets on pace and stuff. Hopefully I'll get it from Justin at OTones tonight and update things. (Got the info: covered 1.83, then 1.82, which averages out to 5:28.8 pace) Felt pretty good. Got into a good rhythm and cruised along at a comfortable pace. Continued on through Eveleth (thankfully no cross traffic to hit us either time) so that we didn't have to turn around mid effort. This worked out excellently. Both bouts started uphill, with the second one being a bit tougher, especially with the combined wind. Nice to finish downhill though. All in all, legs didn't feel too tired or tight and Justin, Plumb, and I worked off each other quite well. Finished out the day's efforts with Justin on NW and back. Not much variety of road covered for the longer distance, but things went by very quickly...that's what I love about workout days I guess. Calves doing better, but legs are lacking energy when I'm not running. Ended with calf raises, R8 rolling (this felt fantastic), stretching, the Elliot Core Routine and balancing. Core routine tougher than normal today. PF7s @ 251.2 miles. Starting to get a little sick of high mileage. Gonna try and push through for at least three total weeks though, since that's how long it takes to form a habit...maybe that will improve things. That being said, 30% loves the volume, but another 70% is telling me my legs haven't felt good in over two weeks. That's the nature of grinding I guess.

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