The daily log of ekadrofske for Saturday, February 02, 2019

Tempo and Twilight


: 12.40 Mile(s) : 01:23:35 : 00:06:44.43 /mile : Brooks Pure Flow 7 #5 : 0.0


: 4.30 Mile(s) : 00:30:52 : 00:07:10.69 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @9:15am and was running at 9:55am. Weather started off at 74 degrees, but rose to 80 by the time things were over. This, combined with sun and 75% humidity resulted in a very toasty run. Felt incredibly flat and tired this morning. Legs were heavy and cardio was tight. Route took me around green loop, out around the cul-de-sac, past the biggest houses in Bonita Bay, and then pretty much back to the condo. I wanted to try and get some sort of stimulus in since the last up tempo effort I'd put in was Wednesday morning. Put things off for as long as possible but at mile 9.26 started a 12' tempo. Exactly 5:30 pace, but felt harder. Conditions played a role in this, as well as the twenty miles yesterday. Legs felt a bit better than expected, but cardio was the worst part. Don't want to make excuses but the morning nature of the run also might have had something to do with this. Never feel as good in the AM. Did really feel the achilles, but outer right foot was present at times, but not as bad as earlier in the week. Afterwards, did calf raises, toe tappers, stretched, rolled, 50 push-ups, 20 squats, and 20x core circuit. This was followed by some pool volleyball...good stuff. Evening run began a tad after 6pm. Was not looking forward to this one earlier in the afternoon because I felt so physically drained. A rousing session of tennis with Pael and Mowgli was lots of fun and had me feeling more energized! Felt ten times better out there than I did this morning. Legs were lighter and cardio wasn't restricted at all. Simply smoother all around. Was lucky enough to run into Alden about a mile in. Required a quick two minute or so push to catch up. Nice being able to actually run with someone! This afternoon run was all about getting the miles in, so kept it easy. Route was from the tennis courts, around green loop, and back to Crete's with a slight add-on. Should mention I thought I had really tweaked my achilles while playing tennis, but surprisingly enough, afterwards it felt looser than before and actually might have been a positive! R8 rolled beforehand, so only some light stretching afterwards. PF7s @ 374.8 miles.