The daily log of Frank Livolsi for Tuesday, January 08, 2019

Pre, 2X(4, 8), 4, 2X2


: 11.00 Mile(s) : 00:00:00 : : : 0.0


: 4.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

Ran 11 at a good pace
3-mile warmup (3 miles)
Warmup 200 in 29.7 with 4:32 rest
Pre in 4:42 (4 miles)
30.2/41.9, 30.7/39.9, 30.8/39.9, 30.7/38.2
10:00 rest (5 miles)
2X(4, 8), 4, 2X2 (8 miles)
70.1, 2:26.9, 69.1, 2:23.9, 66.6, 30.6, 29.9
Hot outside
Hydrated well
Pre-run drills
6 striders
Going into it, I really didn't want to do a pre, I knew that it would hurt and it was early in the morning. I was giving myself every excuse to not do it, but I knew that I had to. If not now, when? The past few weeks I've been doubting my foot speed, but today I learned that I was starting to get back into it. Between the pre and the faster stuff at the end, I felt smooth. Taking away lessons from each interval. Lift the knees more, utilize the shoulders more, lean forward a bit, etc. The first two 4s and 8s after the pre felt relaxed, not easy, but relaxed. I then decided to crank up the pace with the last 4 and decided to run it as a relaxed "sprint" it felt very relaxed. Next up with the 2s, I just wanted to get after them, I learned that with them I have to get off the line harder too, not just work into it. After reflecting on this, I realized that I was digging it for these paces for the past 2 weeks, and now they come with relative ease. I now hope to continue this progression and stay healthy.
Ran 4 at a good pace
Ran around the neighborhood
Hot outside
Hydrated well
Core circuit (4X25 pushups and 5:00 plank [front, left, back, right, front - 1:00 each])