The daily log of Stan Melkumian for Tuesday, March 21, 2023

Tempo + 8 x 400, 4 x 200


: 10.00 Mile(s) : 00:00:00 : : Saucony Freedom 3 Grey/Blue I : 0.0

Daily Note


1.5 mi. WU
15 min. tempo - 2.66 mi. @ 5:39 pace
8 x 400 w/ 200 jog
4 x 200 w/ 200 jog
2 mi. CD


legs: 3 x 10 calf raise, hamstring curl, RDL, squat, jumping split squat

Definitely felt a bit off today. Got the work in regardless. Hit 5:41, 5:39, 3:41 (5:35 pace) on the tempo, which itself didn't feel great. Felt easy but also uncomfortable at the same time if that makes sense. Legs were just off. 400s in 1:14, 1:15, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16. Started off feeling really bad but by the end I felt a bit better and sort of found somewhat of a rhythm. 200s in 32, 34, 33, 33. Felt like I was running slower than the times said but still didn't feel amazing. 3' rest between sets. Overall a subpar premeet workout in terms of feel. The mileage is certainly catching up now, so thankfully I'm effectively at the end of the stacking phase and I can slowly scale the volume back. It looks to be rainy this weekend but hoping for a fast time. Going to recover well the rest of the week to keep my legs fresh.