The daily log of ekadrofske for Sunday, January 06, 2019

Well...That's One Way to Pace a Tempo

Run

: 10.00 Mile(s) : 01:02:13 : 00:06:13.3 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @5:30am after an incredibly poor night of sleep. Didn't get to bed 'til midnight, and even then, I wasn't that tired. Early wake up call due to Zoom Yah Yah volunteering. Really glad I decided to do this. Had a lot of fun cheering on my boy Troy as well as the ~70 other runners whose name's I eventually memorized in the four hours I was down there. Would definitely do it again next year if the opportunity arises. Napped from 2:25 to 3:00pm and then was late to practice after watching the end of Chargers/Ravens. Had a real difficult time getting motivated to head out for today's effort, which only expounded my leaving later. Eventually got going from Skog @3:55pm when the weather was 35 degrees, cloudy, and 18 mph winds. Did the first seven miles of Jeff solo. Beginning three were a warm-up for the day's workout of a twenty minute tempo. (Was debating 18 v. 20 going in, but after feeling good near the end decided to push through). Although the legs felt fresh on this WU, cardio was kinda gassed. HR seemed high when I got straight into things at the 2.92 mile mark. Right before this, saw that at least some of the Carls are back in town as Tris and some other worm ran by. Overall, today's tempo was very polarizing. Averaged 5:21 pace which is right in the ideal range, but the pacing, if you can even call it that, was abysmal. Real disappointed with myself. Very different conditions for first half v. second half were the cause. First two were up and down those hills on Spring Creek/Hall Ave and a brutal cross wind did not help. Although the splits were 5:36 and 5:39 I was honestly a little worried I was working too hard for a tempo effort the first half mile or so. Might have slowed down a little too much in response to these thoughts, but regardless these miles felt much tougher than the pace says they were. Things got a bit absurd after turning onto Jeff. Not only was there consistent pavement under my feet, but the detrimental cross wind had now become a very helpful tailwind. The third mile honestly felt easier than the first two, even though I split a 5:05. Ended up finishing out the effort covering 3.74 miles in total, with that final .74 having an average pace of 4:57. Right at the end of the effort ran into Bones and Henrik who were finishing up Lando's. Didn't realize they were going so fast. My confusion with not catching them faster on the final portion of my tempo also might have contributed to the quicker pace. I let them go for a bit, but met back up with them half a mile later when they got stopped at the Woodley intersection. Finishing up those two resulted in a pretty fast pace (6:13ppm for final three), but this was pretty comfortable. For some odd reason, going 6:05 pace feels a lot more comfortable than 6:25, something I suspected long ago during the pre-camp long run, but was confirmed today. After getting back, did calf raises, toe tappers, 20 squats, 50 push-ups, 20x core circuit, stretched, R8 rolled, and the Elliot Core Routine. All in all very glad I managed to fit in three WOs this week, even though first one didn't even occur until Wednesday. Solid down week that has the legs feeling a lot less tight and sore...can't wait to see what fiterim has in store. Sorry for the long and rambling log...don't know what got into me today! PF7s @ 40 miles.

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