The daily log of Frank Livolsi for Thursday, January 03, 2019

5-Mile Thresh

Run

: 10.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

Ran Memorial Park Loop
3-mile warmup (3 miles)
5-mile thresh in 26:51, 5:22.2 pace (8 miles)
Mile 1 - 5:32.5
Mile 2 - 5:25.2
Mile 3 - 5:24.7
Mile 4 - 5:18.9
Mile 5 - 5:09.7
2-mile cooldown (10 miles)
Hot outside
Hydrated well
Shoulder circuit with intervals of 15 and 20 second static holds
Same thing as last week, I decided to try and hit 5:30-35 for the first mile and just work it down from there. I ran my first mile a bit faster than I was aiming, but I think that was from the adrenaline rush of almost getting hit by 2 cars in the first mile. The second mile was also quicker than I expected, but it still felt smooth. I started to cramp up, getting a side stitch, in the third mile. I decided to just keep the pace the same for that mile, then used the fourth mile as a smooth transition between the two paces. Felt pretty good during it too.

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