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).
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
9.51 Miles | 18:25 | |||
3.2 Miles | Warmup | PI N1 Road - Blue (V1 - fall '17) | ||
5.0 Kilometers | 18:25 | 5:55 / Mile | PI N1 Road - Blue (V1 - fall '17) | |
3.2 Miles | PI N1 Road - Blue (V1 - fall '17) |