The daily log of ekadrofske for Saturday, February 09, 2019

It's Dangerous Out There!

Run

: 14.10 Mile(s) : 01:40:07 : 00:07:06.02 /mile : Brooks Pure Flow 7 #5 : 0.0

Run

: 4.40 Mile(s) : 00:32:07 : 00:07:17.95 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @ 8:45am and then was running from Skog @9:20am. Did the first five miles with Mike Finn as we were the only two who ventured outside. Weather was -20 real feel. Conditions weren't terrible, but certainly less than ideal. Some patches on NW roads were sheer ice. 1.6 miles in (at the T) we came upon this guy who had run his car straight off the road and into a snowy ditch. Thankfully a pick-up stopped and with us pushing and him pulling, we were able to get the thing out. Definitely an eventful addition to the day's efforts! Continued on NW and turned around at 2.5 to head back. These next couple of miles were painfully cold. Was worried about frostbite on the cheeks. Somehow, things got better and I decided to stay outside for longer. Managed to keep going back and forth on hospital road (this gave me intermittent breaks from the wind) for 9 total outdoor miles. Legs started to feel a bit rubbery. Think this was due to the poor conditions, but also getting the legs adjusted to running hills again, as I pretty much haven't touched them for two weeks. (Yes, even the small ones on NW are far more than I've gotten accustomed to). Cardio was mediocre. Per usual, the impulse long run occurred because five more miles on the updoors track didn't sound all that bad. Pacing outdoors was 7:18, but inside I dropped things down a bit and covered the final two in 13:00. This felt very smooth. Rare occurrence in which I had to stop and use the bathroom with two miles to go...things simply were not going to wait. Pretty sick getting passed by a twelve year old girl multiple times while she did a workout up there. All in all, a decent long run that was kept at a nice, appropriate pace. Probably could have planned my timing better though, since I had to go straight from updoors to the showers in order to make it to Carleton to watch the Meet of Hearts. Wasn't planning on a double, but I ate way too much at Carleton for lunch and felt like garbage. Figured a run would help straighten me out. Hit up the Woodway treadmill and kept things low and slow. Just gettin' in some more miles while trying to feel better. Worked decently well, though didn't feel fully better until after upper body lift. This consisted of chest press, pullover, lat pulldown, torso rotation, shoulder press, tri pulldown, dumbbell curls, flies, delts, 20 sit-up variations. Also calf raises, toe tappers, rolled, stretched. For the run, legs weren't all that tired, though didn't have tons of bounce. Cardio was alright, though had some side cramp issues. Was pretty impressed by the Woodway treadmill. I've always avoided these since I didn't think I'd like them, but actually quite soft...nice! PF7s @ 459.1 miles.

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