The daily log of ekadrofske for Sunday, February 10, 2019

The Ultimate Survey

Run

: 11.00 Mile(s) : 01:17:43 : 00:07:03.90 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

The conditions outside were less than ideal. Temperature wise, things felt balmy, but I was really not feeling the two inches of snow that had freshly fallen throughout the day. For this reason, (or maybe I'm just soft?!), I decided to stick to the sure footing of the treadmill and hit up the same Woodway as yesterday. Started at 3:40pm. Took advantage of the crappy little pair of headphones I received on our Delta flight down to Florida and listened to music. Two solid albums from two of my favorite bands: 'How to Be A Human Being' by Glass Animals and the self titled Vampire Weekend debut album. Perfect timing to make it through both of these bad boys. Women's Ultimate was practicing down in Tostrud at this time and watching them go through their drills provided additional entertainment. The first five miles were a bit of a mental grind, but after that, things went by relatively quickly. Got into a solid rhythm as I worked my way down from 7:13 to 6:58. (Maxed out at 6:53 during A-Punk because the pacing was spot on to the song's beat...very satisfying). Cardio and legs were both average. Felt a little heavy going into things, but didn't bother me much during the run. This was also the case with the outside of left foot which was a nuisance throughout the day. Was planning on ten going in, but my usual mileage minded self decided one more couldn't hurt. Weirdest part of today's effort was my arms. Certainly felt yesterday's lift (which was the first in over a week). Left shoulder got especially sore and overall arm movement was restricted. As mentioned yesterday I'm a big fan of these Woodways as they've got a much softer feel than the other treadmills in Skog. Finished my running for the day with 4x100m strides. The first two were some of the most unnatural feeling strides I've ever done...shoutout treadmill! Second two weren't terrible. Closed the day out with calf raises, toe tappers, rolling, stretching, ankle mobility, the Elliot Core Routine, balancing, 20 PUs, 20 squats, & 15x PT side-ups. PF7s @ 470.1 miles.

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