The daily log of ekadrofske for Monday, April 29, 2019

This Kinda Slaps

Run

: 10.00 Mile(s) : 01:09:18 : 00:06:55.8 /mile : NB Hanzo : 0.0

Daily Note

Ran from Porter @3:30pm when the weather was 55 degrees, 4 mph winds, and cloudy. Some ideal conditions for a workout. Warmed-up on Burner plus a tad extra with a big group of boys that splintered into two packs with the horsemen of the WU-pocalypse at the head of the first group (copyright Crispy). Decided to hang back with the 5K guys at seven flat pace and keep the pace appropriate. Was 3.1 miles in 22:06. Got back and put in a solid active that included three 60m strides. I often get apprehensive before workouts, but I was looking forward to this one. It's easier shorter nature was part of the reason, but it was also nice to get back with Turtle, Plumb, and Crispy. My expectations of the workout were matched by the thing itself as it was an enjoyable one. Fun to go out and work to hit paces that felt slightly quick, but very comfortable. Running on legs that aren't tired certainly helps and contributed to quality turnover. Cardio was in a good spot and was never strained. Stayed smooth and relaxed and just tried to focus on race simulation for Wednesday. Again...a short WO, but good way to spin the legs. Things went:
3x400m (200 jog): 69.8, 70.5, 69.8
3x300m (200 jog): 52.6, 52.3, 51.9
2x200m (200 jog): 33.0, 31.6
2x100m (100 jog): 14.9, 15.2
We averaged 61.5 seconds for the jog recoveries. Pacing even, other than the second two hundred I lead...oops! Was still in the 1500m mindset from last week I guess. One final positive from this effort was the playlist the women's team had going over the speakers. Alt rock and pop often helps me settle into a good groove. I was a little worried the tibial tendon would bother me, but thankfully it wasn't too present. It has felt tighter throughout the day though. Cooled down on reverse burner with the 5K guys for the first mile, and Bill and Nobs for the first 2.5 miles. Then added on solo in Lashbrook Park. First time running there. Not all that exciting, but good to hit the soft (sometimes too soft) surfaces. Ended up being 4.2 miles in 30:47. Afterwards was calf raises, R8 rolling (left quad especially tight), toe tappers, stretching, the Elliot Core Routine, and balancing. Nice to have the sun come out while out on the field. Core went well. Really honed in on my form. PF7s @ 429.9 miles and Hanzos @ 28.5 miles.

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