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River path + DeFazio/Autzen 2x5K

May 11, 2013 (Morning)

Exercise Type: Run

Comments:
Slept in 'til 8 and didn't get out for the run 'til 9:15. Felt tired and stiff, but it was a beautiful morning - and already >70 - so that carried me through. The idea was to do a longer warm-up, then 3-4x5K...but I knew in my head I'd do only 3, at most. That was confirmed when I wound up doing 8.5 miles of warm-up along the river (9min pace the first mile, then 7:15 --> 6:45 pace, very gradually). The stride felt OK, but - wearing the adizeros - I was feeling soreness in the L lateral foot. I stopped at Alton Baker to deuce, and I stretched and stomped my foot; thankfully it felt better and was a non-issue. The heat, was though! Huh...sweating pretty hard on the warm-up!

Did the classic Autzen/DeFazio loop that I've done for years. I did some strides at EWEB, then got after it. I got out pretty quickly - 5:48 in the first mile - then really relaxed so I'd have some room for improvement. Breathing was relaxed/normal pattern as I rolled through the park. Total form-focused: the idea that I must be efficient so I don't beat up myself - namely the L ankle and foot. I felt the stride was pretty spot-on: good forward engagement, getting the L foot beneath/slight outside. Hit the 5K in 18:18, feeling very comfortable! Rested 3min, and doused my head in the large water fountain sprayer thing (not a drinking fountain - a big shooting water thingy). Then went after it again.

Same effort on the first mile, but I pushed it just a bit more. Hit the "2 mile" (estimated) -0:10 compared to the first rep, feeling good...but the breathing and effort began to get more labored. Held it together well to the finish, but decided I'd be done. Again, form over effort - I was worried I'd break down and beat up myself. Cut a 17:59, which was a nice improvement. Overall, the stride felt $$$ - the 5:5x felt completely effortless, and the 5:4x pretty close. Really coming around...

Another fountain douse, then I jogged home.

Ate, relaxed a bit, then went to work to work on my elite woman (my freebie - she's going to cut my hair, pre-WS, in exchange!). Shit, her stride looks SOOO much better! Then finished my column. But by mid-afternoon I was SOOO tired! Ugh!