The daily log of ekadrofske for Tuesday, February 19, 2019

Post-Lab Prepping

Run

: 10.00 Mile(s) : 01:08:13 : 00:06:49.3 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Lab forced me to get to practice late, as will be the unfortunate pattern for Tuesdays this second semester. This actually worked to my benefit today since we didn't have access to the track until 5pm. Began my warm-up at 4:30pm on the updoors track and did 3.8 miles in 27:33. Started off with a very slow 7:35 first mile. Was just trotting along since it took me awhile to get going for some reason. Upper back was oddly tight and legs were somewhat rubbery. Active warm-up was decent with all the usual stuff and two strides. Was a little concerned how I would hold up going into this workout, even though its relatively low volume. Been feeling some twinges of illness (tiredness, lighter headaches, and achy muscles) the past few days. Felt better this morning, so hoping I'm able to fend things off. Today's effort went: 2x800m (300m jog): 2:22.8, 2:24.4, 2x400m (250m jog ~ 90 sec): 68.3, 68.6, & 4x200m (225m jog ~ 80sec): 32.3, 31.8, 32.9, 31.9. First two sets were in lane 6, but after some hurdles were placed in lane 6, had to shift over to lane 5. No big deal, but would've liked a heads up! All in all I felt average, if not a bit below average on the 8s. 400s were fine and 200s were a piece of cake. Felt very smooth on these and had great turnover. Tried to focused on remaining relaxed. Had to go solo today, though Soggy trailed behind by about three to four seconds. Did a 3.1 miles cool-down on updoors in 21:00. I was feeling very fresh and legs had a good bounce, so I just went with what was natural, which ended up being a quicker 6:46 pace average. Not worried at all by this...in fact, gave me some confidence considering how tired I felt on the WU. My left calf was tighter than it usual is after things were all said and done. Afterwards, did calf raises, toe tappers, R8 rolled, stretched, Pillar GS x 12, donkey kicks/clam shells/side legs lifts x 12, 20 out&back PUs, & 15x PT side-ups. PF7s @ 557.8 miles.

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