The daily log of ekadrofske for Wednesday, February 13, 2019

Let's Try This Out

Run

: 11.10 Mile(s) : 01:16:35 : 00:06:53.96 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @8;20am and did 60 push-ups, 20 squats, and 20x core circuit. Got down to Skog earlier than usual today (I'm liking this class ending at 2:55 in the Theater Building). Began my warm-up at 3:30pm. Started off with a big group on the updoors track, but per usual things thinned out until it was just Alden and I for the final mile. Covered 4.3 miles in 30:21. Was feeling very good by the end of things, thanks to a good rhythm and smooth cardio. None of the foot pain I described yesterday was present, and the outer left thing that has unfortunately been a 'staple' as of late wasn't noticed. Don't know where my 5K boys went today! Heard rumors of morning stuff and it looks like Mike Finn went outside. This left me going solo. Soggy decided to do the same thing, but kept the pace around 73-74. No big deal, as this allowed me to do my own sorta thing with this workout's paces. Solid active with two strides and all the skips/stretches. Paper coach called for 8x1' (1' rest), but I didn't think the road conditions would be the best for this. Talked to Phil yesterday and we decided that 8x400m with a 200m jog would be a good substitute. Pretty much kept consistent pacing on these rest jogs and hit a perfect 90" for recovery, which was satisfying to be honest. Track wasn't crowded at all which was nice, but still decided to go in lane 6 to minimize stress on my legs. (Looks like Turtle's rubbing off on me a bit). I talked to Cathy before starting things and told him my idea was to start at 5K GP and work things down to around mile GP. He said that'd be fine as long as I was feeling good, so away I went. Pacing was as follows: 72.3, 71.4, 70.0, 68.9, 68.5, 66.7, 65.9, 65.1. Pretty darn pleased with how I was able to cut every single bout down. Would've been nice to go just a tad slower on four and seven to make the perfect descent, but no big deal. The last two were decently tough as lactic acid began to kick in and the cardio became strained. This was honestly my plan going in...I think it's beneficial to put in some tougher workouts, especially with Monday being easier and two days of recovery upcoming. Turnover was decent throughout and had a good mindset. Some of the 200 splits were too fast, (especially the first) but I adjusted just fine. All in all, a real solid solo effort that I think sets me up well for Saturday. Back to the updoors track to cooldown (at least it was the reverse direction as yesterday?). First 1.5 were with Woody and final 2 were with Soggy. Even with solid and consistent conversation, this thing seemed to take forever. Kept the pace very reasonable and covered 3.65 miles in 26:22. Afterwards, did calf raises, toe tappers, stretched, R8 rolled, ankle mobility, balancing, and Upper Body Lifting. Same exact thing as Monday, reps and all. Chest press, pullover, lat pulldown, torso rotation, shoulder dumbbells, tri pulldown, dumbbell curls, sit-up variations, flies, & delts. Side note: Really starting to feel like these shoes are starting to loose their bounce. PF7s @ 498 miles. Additional side note: looks like Alden, Mike Finn, and I are on the same page right now...feeling in a bit of a funk and slightly out of it. Hopefully two upcoming days of lighter class load and the weekend will help.

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