View Workout (Liam Albrittain)

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DCCLXXVI

January 24, 2015 (Morning)

Exercise Type: Run

Weather: 30s, thick cloud cover, slight winds, warm in the fieldhouse

Comments:
I finally had the opportunity to run at the Last Track to Philly Invitational, leaving with two PRs. Strong performances from almost everyone, especially Zeke, Katherine (who won the 3200m) and Aidan. I knew going in that I would run the second leg of 4x200m at 9:30 with Peter, Jackson and Silas and the mile at 11:50. My ankle had bothered me during the 4-lap warmup, but I was fine by the time we finished drills. When I received the baton from Jackson, I had no one near me, but felt rather fresh as soon as I started: 27.8. After another cool down and some ice on my ankle, learning that the meet was running 30 minutes ahead of schedule, I was ready to warmup for the mile. I had just a little soreness in my calves, but overall was looking forward to the race. I got over to the corral with plenty of time and while my competitors chatted, I paced around silently and did striders. At the last moment, Anthony approached me and said, "Now, do you think this is going to be the fastest time you run this year?" "No." "Okay, so keep this tempo run mentally, I want you to be the calm, composed senior in the group; Don't get caught up in the strategy." We waited for a few more minutes then were off. I was in fourth for the first 100m, then fifth and by the 400m mark, I found myself in dead last, but still attached to the pack. In the third lap I passed one and started to move up to two people who were close together. On the following back straightaway, Anthony said, "No gap or go around before the curve." It was here that I realized that they were not running particularly fast and quickly stepped past someone in blue, passing his counterpart on the curve; I started to approach the first three. From my perspective they looked spread out, but by the fifth lap they were a consolidated group. I dispatched the 2 and 3 on the back straightaway then ran right behind 1st place for half of the curve then decisively passed him, winning the heat. I don't how far ahead I was, but it was enough. What made me most happy about this race was my confidence to kick with 400m to go, rather than waiting for 250m or 200m to speed things up. 200m splits all took 36.x with one 37.1 and a 34.3--ran it like a senior. Silas scratched the 4x400m so I was next in line and able to mitigate my soreness and coughing enough to do a 400m faster than last week, 62.1. Spent the rest of the day watching the team and went home on the bus. I logged total time for all warmups and cooldowns.