The daily log of ekadrofske for Monday, April 15, 2019

The Track is Clear!

Run

: 14.00 Mile(s) : 01:33:21 : 00:06:40.07 /mile : NB Hanzo : 0.0

Daily Note

Ran from Porter @3:30pm when the weather was 51 degrees, 14 mph winds, and mostly cloudy. Hit up Burner with a big group of boys for the warm-up. Decided it would be prudent to keep things shorter and did 2.5 miles in 17:50. My legs felt Saturday's long run more today, but even though the legs were sore, they somehow managed to have a sturdy feel to them as well. Cardio was decent on the warm-up, but as seen with last week, that can be deceptive. Got back to Porter and threw on the Hanzo flats. I figured with the shorter and slightly quicker reps today, I wanted a more aggressive flat. Also, I was a little superstitious regarding the poor quality of last Monday and my old flats. Got in a decent active, but certainly dilly-dallied a bit before finally getting started at 4:15pm. Absolutely shocked and very thankful that the track was already completely clear after Wednesday's snow storm. Things went: 8 x broken K...600m, 200 jog, 200m (400m recovery). 600 splits: 1:48, 1:48, 1:48, 1:47, 1:44, 1:45, 1:45, 1:45. 200s were 35.7, 32.2, 32.3, 32.9, 32.1, 32.5, 32.2, 32.1. Did it with Plumb and Crispy, plus Turtle for portions, but he left us after five. For rests, we covered the 200 in 55sec and 400 in the 1:50-1:55 range. Recovery jog pace was picked up some by Turtle after the third and fourth reps. Pacing was on point, with the exception of the first 200. Really nice getting back to working out with the boys. (Especially when we've got the blue shorts). Makes it much easier to grind and hang on. Lactic hit pretty hard the final two 600s and cardio was average, but still made for a pretty solid workout. 200s were pretty fun...nice to get in some shorter faster reps. Surprisingly the lactic I felt on the last half of those previously mentioned sixes, dissipated during the twos. Additionally, a nice added bonus was the wind that I thought was gonna be bad ended up not being much of a bother. I think I was able to change paces quite well today, and responded better when things got tough around the fifth rep. Afterwards, headed up to the NE suburbs for a longer (4.8 mile) cool down. I started with Mike Finn, Plumb, Crispy, and Bing. They wanted to go slower and my legs were getting frustrated with that pace, so Bing and I moved ahead and ran between 7:20 and 7:30. Hate doing that, especially on something as inconsequential as a cool-down, but the high 7s pace just didn't feel right or natural. Bing turned off when we hit Burner, so I added on with a quick Dilly Bar prep. Legs got progressively better as this CD progressed, which was real nice as it hopefully helped flush out the lactic and get me ready for the remaining weekly mileage. The tibial tendon and top of left foot thankfully weren't noticed during the workout, but did flare up during the final mile of the CD. Got it all done though and then did calf raises, toe tappers, R8 rolling, stretching, 20x core circuit, 20 squats, 50 push-ups, and Pedestal GS x 15. Those carpets in Porter are nasty...got a nice welt on my back from crunches. PF7s @ 299 miles and Hanzos @ 12.5 miles. Ks went: 3:16.8, 3:16.1, 3:13.2, 3:11.1, 3:11.4, 3:15.5, 3:12.5, 3:16.5

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