The daily log of Frank Livolsi for Sunday, March 24, 2019



: 12.00 Mile(s) : 00:00:00 : : : 0.0


: 3.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

Ran 12 at a good pace
3-mile warmup (3 miles)
Warmup 200 in 28.76
5X1k (8 miles)
2:54.94, 2:52.38, 2:51.18, 2:49.96, 2:43.36
4-mile cooldown (12 miles)
Hot outside
Hydrated well
Pre-run drills
2 striders
I felt alright during the warmup, I wanted a hard 200 before it to make the pace feel easier from the start. For the first one, I decided to just back off a tad from the pace over the last lap so I would have more in me throughout the workout. In the second interval I just decided to back off and run my own pace for the last lap as we came through the 600 much faster than the last one. For the rest I decided I would no longer drop the pace now, as I wanted the quality. So I just decided to play a mental game with it. I didn't focus on making it through the 1000, but instead I decided to make it to the end of the 200. Overall, I think it went well.
Ran 3 at a good pace
Ran through the cages
Hot outside
Hydrated well