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Downward Ladder

October 17, 2024 (Morning)

Exercise Type: Run

Weather: 30's; Partly Cloudy

Comments:
Jogged extended way to track, drills, strides, then got into the workout of a downward ladder, 2-mile, 1-mile, half mile, quarter mile, then 2x200m. Goals were ~11:50, 5:40, 2:40, 75, and ~34, respectively. Lap cooldown between each rep, then 200m between 2s and a cooldown lap at the end. I did in fact add on the extra bits to get the reps to proper distances, for no apparent reason. Splits ended up being 11:50, 5:40, 2:38, 74.5, and 33.4 & 33.8.

Happy with the pacing, and I remember doing this workout 2 years ago, where my splits were 11:58, 5:46, 2:38, 71, 33 lo, 33 hi, so it seems like I have the endurance and I might have to start pivoting to shorter faster stuff ahead of regionals and certainly before nationals. Maybe I need to be a little more ambitious and trust that my training has led me to better fitness than I am giving myself credit for. Either way, good mileage. Strength before, stretch after a long cooldown home. Will do 4-6 tomorrow, then similar on Saturday before a local charity 5k on Sunday. Might try and go off and do a tempo for that OR just pace my friend who's running it.