The daily log of Frank Livolsi for Tuesday, January 22, 2019

4X8

Run

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

Daily Note

Ran at a good pace
3-mile warmup (3 miles)
8X4 w/ 2:00 rest after the first two and 3:00 rest after the third one (6 miles)
Warmup 200 - 29.8,
800s - 2:20.4, 2:15.5, 2:10.3, 2:10.2
4-mile cooldown (10 miles)
Hot outside
Hydrated well
Pre-run drills
Core circuit (4X25 pushups and 5:00 plank [front, left, back, right, front - 1:00 each])
6 striders
The goal of this workout was originally to tune up for the 3k this weekend, but plans change. It was then decided that I would be cutting these down from 2:20, to 2:15, to 2:10, then to 2:05. Things went mostly as planned. For the first three I was hitting the times consistently, but then as I was going into the last one, I was unsure if I would be able to hit the time. I went out hard in 63, but my legs just didn't seem to have it no matter how hard I dug. Looking back on it, it makes sense. 2:05 is 62.5 per 400. The first time I ran that pace for a 400 was last week. I hadn't run this fast for this long before and I needed to start somewhere. My hope is that between this, the mile this weekend, the threshold, and next week's workout I will be prepared enough to run a fast 3k.

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