The daily log of ekadrofske for Friday, February 22, 2019

Day One of the Double


: 11.00 Mile(s) : 01:12:04 : 00:06:33.09 /mile : Brooks Pure Flow 7 #5 : 0.0

Daily Note

Woke up @8:25am and did 20 PUs to get the HR going. Finished lunch at 11:35am and had a PBJ bagel as a snack around 1:20. Cardio has been feeling more restricted as the day has progressed, but hopefully this doesn't mean anything for the race. Started the warm-up @3:35pm on the updoors track with Turtle, Plumb, and Crispy. Kept the pace comfortable and tried to get things loosened up. Felt very average. It was 3.1 miles in 22:08. Got in a solid active with 5 strides and the race went off at 4:25pm. Settled into eighth position for the first K and was perfectly content there as the pace sat just below 3 flat. Kept cruising along at this pace, but guys kept dropping off, so eventually I found my way into fourth. By the 3K mark I was in no man's land and pretty much had to grind out the remainder alone. (Though I had a bunch of boys out there cheering me on which definitely helped! Thanks guys!) Was really starting to think sub-15 was possible as I split about 8:57 at the 3K, but an abysmal fourth kilometer had me far behind. Still quite please with how I ran and competed though. In the first half of the race, I always tried to respond to the moves that were being made up front, and made passes at appropriate times. Overall, set my PR with a 15:07.31. Afterwards, eventually worked my way up to the Woodway treadmill. This was after getting a warning from Dick Daymont that I would get DQed the next time I was caught on the infield without a shirt on...oops. Threw in the headphones with Lord Huron's 'Vide Noir' album playing and tried to get the race out of my legs and ready for tomorrow. Actually had some decent bounce and cardio was surprisingly good considering I didn't experience any track hack! Legs started feeling a tad flat near the end, so I'm glad I called it when I did. Watched the women's 5K and 60m dash prelims. Overall, it was 4.8 miles in 34:49. Tried to just go with whatever felt comfortable and that ended up being 7:13-7:19. Got down to the infield and rolled out, plus stretching. PF7s @ 580.7 miles.