The daily log of ekadrofske for Saturday, February 16, 2019

Finally Sub 4:30

Run

: 11.00 Mile(s) : 01:16:00 : 00:06:54.54 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @8:20pm, did 20 push-ups, and then headed to snag some breakfast in the caf. Began my warm-up at 11:35am on the updoors track. Good pacing with our lord and savior Joe Coffey leading the way. Ended up just going 'til I felt good, but no more. Ended up being 3.35 in 24:17. Legs felt relatively fresh but began to doubt myself a little before the race. Was thinking about everything that could go wrong. I feel like I've had this problem for the past two years or so, (every since coming back from injury). Just recently though, I've only started to fully realize this issue and tried to combat it with some more positive thoughts. This means I'm taking a step in the right direction and trusting my training more, but still lots of progress to make before I'm truly looking forward to races and confident I can go out there and steal some spots. Reflection aside, got in a solid active (had to hit up Zaggy for a spike wrench at the last minute when I realized during strides that one of my spikes was loose). Fast heat went off around 12:25. First lap was odd, with lots of speed up and slow down that resulted in a slow 35. Found myself at the back, but didn't have much issue with this. Kinda just tried to maintain pace for a while. Everything felt very average and that's what the final result ended up being: 4:29.60. Nothing special, I know, but still relatively pleased. After all, I've put in solely 5K/10K training these past two-and-a-half months and it was nice to finally dip below 4:30. (My senior year self would be shaking his head...oh well, different kind of runner now). That's honestly the thought that kept pushing me the final 400m..."I can't run above 4:30 again. Gotta go sub-4:30!" Would've been nice to stay fully latched onto Justin and finished two seconds faster, but just didn't quite have it. Two little weird occurrences. First was 500m in when I could distinctly feel track hack kicking in. For some reason, I'd never felt this occur during a race before. Unsurprisingly, this meant it was possibly the worst it's ever been after today's mile. Second weird thing was 1100m in when my shoe came untied. It got really loose and I completely thought it was gonna fall of during the final lap. Somehow stayed on though! Was a throwback to senior year regionals for track when I was trying to qualify for states and realized my shoe was untied 100m in. All in all though, a good faster stimulus that kept race volume low the week before conference. Headed upstairs to the Woodway afterwards to get in my cooldown. Between some conversation with Justin, listening to 'Modern Vampires of the City' album, and watching races, these 6.6 miles went by very quickly. Took 47:14 seconds. Love these Woodway treadmills and how soft they are. Meant my outer left foot wasn't too much of a bother. (Could notice it a good amount on strides...shoutout to my spikes). Overall on this thing, cardio was smooth and felt good as I worked down from 7:30 to 6:50. Interior of thighs were starting to get very annoying with the short shorts as chafing started to occur. Rolled, stretched, and ankle mobility to close out everything. Was debating a lift, but was really not feeling it, so well push it back to tomorrow. This will be final lift before conference. PF7s @ 530.9 miles.

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