The daily log of Frank Livolsi for Wednesday, March 20, 2019

Pre, 2XMile-Thresh, 2X1200-Thresh

Run

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

Run

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

Daily Note

AM:
Ran 4 at a good pace
Ran through the cages
Hot outside
Hydrated well
PM:
Ran 11 at a good pace
3-mile warmup (3 miles)
Warmup 200 in 28.12
Pre in 4:35.8 (4 miles)
29.5/41.5,
29.6/38.9,
30.1/39.2,
30.5/36.5
1-mile rest (5 miles)
2XMile-Thresh, 2X1200-Thresh (9 miles)
5:10.4, 5:06.3,
3:45.1, 3:42.8
2-mile cooldown (11 miles)
Hot outside
Hydrated well
Pre-run drills
2 striders
I felt alright going into it, then the warmup 200 showed me what my legs had, so the 29s at the beginning didn't feel too bad. As the pre went on I kept feeling smooth even though I slowed down throughout it. I was also planning on doing 2X800-Thresh after the other stuff, but coach called the workout because I started running 74s pretty consistently.

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