The daily log of ekadrofske for Friday, February 01, 2019

Lesson Learned

Run

: 15.70 Mile(s) : 01:45:26 : 00:06:42.92 /mile : Brooks Pure Flow 7 #5 : 0.0

Run

: 4.30 Mile(s) : 00:30:13 : 00:07:01.62 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up at 9am initially but felt back asleep until 9:30am. Really procrastinated on getting out for this thing. After how I felt at the end of yesterday's effort, I was very worried tendinitis had returned. For this reason I was apprehensive and didn't want to take the first few steps this morning and have the pain return. Decided to loosen up with a full roll out, something I rarely do before running, but it seemed to do the trick. Felt some slight twinges of pain the first three miles, but stayed back on the heels and waited for it to get loosened out. After that, I was able to get up on my toes and run like normal with that mid-foot strike. Got into a solid rhythm, even with the warmer temp up above 70 and pretty humid (75%). Actually pretty sunny throughout the effort and per usual, it ended up being the week's impulse long run. Legs never felt too tired, but arms kinda heavy from time to time. This might be due to some dehydration near the end of things. Went out around the far cul-de-sac then to the yellow loop, around some subdivisions and finished with a three mile out and back on Tamiami plus loops around the pond. (Realized that Tamiami is probably a combo of Tampa and Miami and that this road, US 41, connects the two cities). Outer left foot had some light pain, but more 'buzzing'/dull than sharp pain, which is improvement. Afterwards, stretched, 50 push-ups, 20 squats, and 20x core circuit. Nice to hop into the cold shower and pool afterwards. Considering I was out there for 1.75 hours, it went by pretty quickly, especially since the whole thing was solo. After coming back from the beach this evening, I was really wanted to get a two-a-day in, plus the weather was beautiful out...73 degrees, 70% humidity, and 10 mph winds. The guys wanted to snag some dinner, but were nice enough to wait and let me get in my second effort. Very glad I got this one in. Things felt great all around. Per usual the afternoon effort felt a lot better than the morning one...never a morning run guy! Lots of bounce and pep in my step, even though the mileage got up to my all-time record of twenty for the day! Got back and was able to fit in some quick R8 rolling before walking to dinner with the boys (and then getting drenched on the way back by a surprise downpour). All in all, a good day gettin' in the miles. PF7s @ 362.4

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