The daily log of Frank Livolsi for Wednesday, January 02, 2019

4X200, 3X400, 800, 3X400, 4X200


: 9.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

Ran at a good pace
2-mile warmup (2 miles)
4X200, 3X400, 800, 3X400, 4X200 (5 miles)
30.4, 31.9, 31.3, 31.2,
68.0, 67.5, 67.6,
67.6, 67.6, 67.5,
32.2, 32.4, 31.7, and 30.3
2-mile cooldown (9 miles)
Hot outside
Hydrated well
Pre-run drills
6 striders
Felt odd going into it starting off with some 200s, I didn't know what to expect out of them because doing striders I had not felt speed in my legs. I basically did a pre aiming for 30s/60s, however I ended up being closer to 55-56 on the rests, which may not seem like they make a difference at first, but I soon noticed it as it seemed to add up, just like in a pre. I felt fine and smooth on the 400s, the first one felt weird shifting from a faster pace to a slower pace, and I encountered that same feeling with going from the 400s to the 800. Another thing that I want to take note of is that throughout the whole thing, I didn't really open up my stride, which after reflecting on my past workouts, I haven't opened up my stride at all. I'm still running with that "cross country shuffle" but I noticed how smooth the last 200 felt and how it was my fastest 200, all because I made the switch of just focusing on opening up my stride, something I have to work on in the future. This has been a wake up call for that.