The daily log of ekadrofske for Thursday, April 04, 2019



: 5.00 Mile(s) : 00:35:40 : 00:07:08 /mile : : 0.0


: 12.30 Mile(s) : 01:23:45 : 00:06:48.53 /mile : Brooks Pure Flow 7 #6 : 0.0

Daily Note

Woke up @ 9:30am and was planning on hitting a two-a-day this morning, but really was not feeling heading down to Skog or Porter. Decided instead to throw together a haphazard bub outfit with old shoes and left from Ytterboe at 9:50am. Weather was 39 degrees, 13 mph winds, and cloudy. Really glad I opted for outdoors this morning, as it was super nice to get some fresh air to start the day. Also great to run on the softer surfaces provided by the natural lands. They're almost completely clear, but the back side of Pond loop was surprisingly icy and squishy. ToT, Thumb, and most of Prairie are solid though. Pond is doable as well. Legs quite sore and tight to start, but got loosened up relatively fast. Cardio took three miles to start feeling good. Left ankle an annoyance for the first mile, but then didn't notice it for the remainder of the effort. Finished out with calf raises, toe tappers, rolling, and the Elliot Core Routine. Afternoon effort left from Porter @ 3:50pm when the weather was 40 degrees, 15 mph winds, and cloudy. A light drizzle accompanied the first six miles. Conditions were certainly not great, but honestly not all that bad. Tolerable. Left just a tad late and ended up trailing a big group of boys all the way to the Lower Arb entrance. I went straight at this point to do Jeff. Did some little add-ons to get the mileage up, including a left on short Bryce, dirt road Jeff extension, and Plum(b)/Orchard. Today's workout seemed moderate on paper, 4x4' @ 10K effort, but this ended up being a grind, more mentally than anything. Was frustrated as my cardio was off and couldn't get the legs to move any faster. Pacing was honestly closer to tempo, but the perceived effort definitely felt like 10K if not harder...oof! Certainly felt three workouts in four days. Going solo and a strong cross wind on the first three reps also might have played a role. Mentality wasn't great and pretty much right from the onset was focused on just getting things done, rather than putting forth my best effort and getting something out of this bad boy. Kinda realized the bouts were gonna be tough on my four mile warm-up since the heart rate was getting up way too easily for 7:23 pace. Was eventually feeling decent by the end of my cool down as the legs could actually move naturally. Also had some GI worry from miles nine to eleven. Can't tell what it's been the last couple of days...stomach still feels off while typing this post dinner. Maybe the return to caf food? Afterwards, did R8 rolling (shoutout Justin for tightening the roller), stretching, and 20 squats. Left ankle still feeling something, though it's not keeping me from running (knock on wood) so just gonna push through. Seems to be something with the posterior tibial tendon. Hammie and shin both improving. PF7s @ 190.6 miles.