The daily log of ekadrofske for Monday, February 11, 2019

The Ants Went Marching

Run

: 11.30 Mile(s) : 01:18:18 : 00:06:55.75 /mile : New Balance 1500v3 : 0.0

Daily Note

Woke up @8:20am and did 20 push-ups and 20 squats. Always nice to simply do something to get the day started and get the HR up. Started the day's efforts with a 4.2 mile warm-up on the upstairs track. Big group of boys for the first two miles with a real good meme of the classic kids song, 'the ants go marching'. Good idea for counting laps in the future, plus it's pretty darn funny. The pacing was faster than usual, especially once I latched onto Bill, Butters, and Nobs. I felt good though, so didn't really think much of it. Outer left foot pain went away quickly. Overall time was 29:05. Slightly abbreviated active since I had to swing by the bathroom, leaving no time for strides. Skips, side shuffle, kareoka, dynamic stretched, high knees, and butt kicks all got done though. Nice to get back in the flats as this makes the workout seem like more of a race simulation. Good group of boyos today: Crispy, Justin, Turtle, and Plumb. Nice to have Chris back in the fold! The workout went: 1x1000m (500m jog): 2:59, 1x800m (400m jog): 2:23, 4x400m (225m jog): 70.3, 69.5, 67.8, 68.9. Overall paces are solid, but some of the four hundos were negative gear shifters (think 33, 36). No big deal though as we adjusted appropriately. Happy that I was finally able to pace one of the reps that I lead well...I feel like I've been off in regards to that this interim. 71, 72 for my 800. All in all these bouts went very well and were much easier than last week. Felt very smooth thanks to the cardio and legs not feeling overly stressed. Never had any lactic acid, which was nice. Workout wasn't overly difficult, but still another good stimulus and actually quite fun. CD was back to the updoors track. Was 4 miles in 28:53. The watch was hilariously inaccurate for wucd as it totaled the 8.2 miles at 4.2. Some slight feelings of the recurring right ankle issue, but nothing major. First two miles were slower, before settling into around 7:05 for the final two. I'm getting pretty sick of all the indoor miles as of late. The last 31.8 I've run have all been in Tostrud. I'm really hoping to get outside tomorrow, but with 3-5 inches of snow predicted and me arriving late to practice (thanks to BIO 347 lab), my hopes aren't high. Also makes me feel somewhat unnatural...the first mile of today's WU was weird since the previous 15 miles I'd done had been on the treadmill. Finished off the day's efforts with calf raises, toe tappers, rolling, stretching, and upper body lifting. We're back to spooky, scary baseball mats. Hate it. The lift went surprisingly well, considering the soreness I've had the last couple of days. Chest press, pullover, lat pulldown, 30 sit-ups, shoulder dumbbells, tri pulldown, dumbbell curls, torso rotation, flies, & delts. PF7s @ 478.3 miles and NB flats @ 411 miles.

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