The daily log of Frank Livolsi for Thursday, August 10, 2017

"It's not pretty, but it'll do"

Run

: 15.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

(10 miles, 5 miles)
AM:
3-mile warmup (3 miles)
4-mile threshold in 22:20 (5:35 average) on the 4-mile threshold loop (7 miles)
Mile 1: 5:34
Mile 2: 5:33
Mile 3: 5:38
Mile 4: 5:34
3-mile cooldown (10 miles)
Hot outside
Hydrated well
Core circuit (4X25 pushups and 5:00 plank [front, left, back, right, front - 1:00 each])
6 striders
During the warmup it was cool, shady, and not too humid, but after I went inside to get some water, I came outside to a much hotter and more humid environment. I was sweating a lot just from stretching. The loop is mostly flat with some shallow, but decently long uphills. For the first mile it didn't seem too bad, I came through the half-mile faster than I wanted to so I slowed it down. During the second mile I started to feel the heat and humidity and thought of calling it after 3 miles. In the third mile I started out strong, but then quickly started to slow down once I hit the uphill, I ended up finishing the mile strong and provided myself with some momentum for the next mile. The fourth mile had me feeling the worst I've felt during a threshold in a while, glad I was able to get the 4 miles in though. Cool down was even hotter and more humid than the threshold.
My first thoughts for this was that the times weren't pretty, but they'll do for now. It was my first threshold in about 4 months or so. I started comparing it to when I did this loop last winter. Relatively the same times, but worse conditions. And after comparing it to last week, it shows how much its possible to improve in just a weeks time. This has gotten me even more enthusiastic for the upcoming season, and even the next threshold.
PM:
Ran 5 at a good pace
Ran around the neighborhood
Hot outside
Hydrated well

Comments