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Solo DeFazio 5K "race"

January 1, 2018 (Afternoon)

Exercise Type: Run

Weather: 40s, nice

Comments:
Slept in with CA, then did the entirety of my coaching, what was backed up from yesterday. All that work took forever, so finally at 4ish, I got out for a run.

I thought about doing a 5K race this AM, but I was too tired and stiff. But racing more - including the short-stuff - is a New Year's resolution, so I decided I'd just run my own hard 5K, on the tried-and-true, super-honest DeFazio-Autzen loop.

Ran easy from the house, a good 3+ miles, to EWED. I felt sluggish and heavy from weights, and all the damn moving! But no matter.

The air was also shitty: stagnant, smoggy.

Major form-focus once again, namely on what worked so well on Friday:

- Arch
- Forward
- HINGE (sinking into the hips, just a bit)
- Strong foot push (required, easy-to-do, when forward and hinged)
- Pawback (some, but not a ton)

I intentionally went harder than tempo, and the breathing soon got pretty hard. No matter. I pushed, and felt pretty strong.

When I got to the bridge and hit the mile - pretty accurately - it was a gut-punch to see:

6:03

KIDDING ME?

All I could do was smile, and keep churning.

Tall - forward - hinge - feet. Nail the posture, then add that strong foot. The calves were super-sore, but OK. The ankle was stiff, but pretty good.

Didn't look at the two-mile. Wound through the park, pushing hard, then legitimately "kicked" the final flat 200m after the bridge, to the finish.

Final time: 18:25

Splits:

6:02
6:02
6:02
- change

Lolz. Nice consistency.

Yeesh. So. Slow. Plenty of excuses I guess:

- fatigued from moving
- super-sore from weights
- bad air
- "new form"
- two+ months away from this gear

No matter. Execute, do the work, do it the best you can.

From there, I jogged easy home. I was surprised to have gut rot (off of no food). I think it was from the bad air (as it bugged me the rest of the night).