The daily log of ekadrofske for Wednesday, April 10, 2019

Put Some Shoes On!


: 12.20 Mile(s) : 01:20:49 : 00:06:37.45 /mile : Brooks Pure Flow 7 #6 : 0.0

Daily Note

The snow arrived and put a solid four (if not more) inches of snow on the ground. This, combined with 15 mph winds, forced the team inside today. Entertaining watching Byv dig for his flats outside when in fact they were sitting inside Porter all along. Did 1.2 miles with Bing from Porter to Skog. First part sucked starting up the hill...was huffing and puffing. Did a slight little addition on the Quad since I thought I could maybe get in two or three miles outside before confining myself to the updoors track. Quickly realized though that even campus conditions were garbage, so just went down to Skog as quick as possible after that realization. I felt quite heavy during the first portion of this run, though I'm not sure why. Legs eventually got into a decent rhythm and cardio got evened out. Was debating doing today's workout today or tomorrow, but after 6.5 miles I decided to follow paper coach and get it done today. The updoors track had cleared off by then, so plentiful room to get in my 20 minute tempo. The biggest factor in my decision to get it done today, however, was the direction we were running. Opposite of the normal track, which I figured would be a good thing for my ankles/legs. (Not only considering Monday's grind, but also my tibial tendon, which felt it a little today, but nothing major). Got right into things, (no need for an active) and it ended up being a good decision to tempo this afternoon as things went well. Actually decided to extend the effort to four miles, just to get an accurate split for that last portion. 21:25 with 5:23, 5:26, 5:18, 5:18. Obviously the updoors track makes for easier and quicker pacing, but still relatively happy with this...especially the even nature of things. Nice to gain some confidence back after a week of poor WOs. Legs only started to get tired the last three minutes and cardio was at an appropriate tempo level throughout. Think I kept the form together for the most part. Short little ten minute 'cool down' since the miles were already high enough. Afterwards (nice to be back on the mats!) did calf raises, rolling (thanks Nobs), stretching, and Upper Body Lifting. I've been feeling pretty tight as of late while doing my normal stretching routine, especially hammies and inner glutes. Need to make sure this is consistent over the next week. Lifting today consisted of the usual: Chest press, pullovers, lat pulldown, torso rotation (x2), dumbbell shoulder press, tricep press, dumbbell curls, flies/delts, tri pulldown, & row. Felt weak, especially on chest press and flies. Might need to reincorporate the morning PUs. Some guy in the weight room not wearing shoes weirded me out. It sucked walking back to Porter afterwards. PF7s @ 236.1 miles.