View Workout (Jake Avery)

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FLRC meet

February 21, 2016 (Morning)

Exercise Type: Run

Comments:
Overall happy where I am in my fitness. Yes I could've had a better race, but this is a good starting point for me and its motivating me to become better. Woke up at 6:15 for some breakfast. Got at the meet and saw Dan Shaffer and some other top guys there and didn't really know who was gonna be in my race but knew that I had to run my own race because everyone is at different training levels at this point and I know what level I am at as of now. Me and Silas did a little over a 2 mile warmup. Then got back for some drills and strides. It felt really good to get back into spikes again. Got to the line and felt no nerves at all. The race started out quick. I knew at some point I would have to make a descision as to whether or not I would stick with Dan or not. I made that descision fairly quickly when he came through 200 at 33 and I was at 34. Chill the pace down for myself after that as I saw Dan slowly move away from me. After that I really didn't care where anyone else was besides myself. The rest of the race went by very quickly, over the years races have gone by quicker and quicker and its so crazy. My arms were okay because I dropped them down but they were far from good. Even the entire Corning team was yelling "arms Jake" it was pretty annoying because there was nothing I could do about it. Since the 400 mark in the race I was running by myself. Came through the mile at 4:58 and Shaffer wasn't even in sight. I knew that pace was too slow and since there was only a mile left I decided to start pushing. It's gotten into my he'd that every 3rd quarter of a race no matter how long it is you have to push. At 800 I built more and more each lap. 600 was a little quicker and 400 also but I let it all go the last 200 where I plowed some guy out of my way so I could get around him. Closed my last 400 in 64 or so. And my last 200 in 31. That was definitely one positive of the race that my closing speed was definitely there. It's pretty much always there for my which is settling because if a race ever gets tactical I am confident. But between now and track I have to build fitness to be in the race through the it so I can use my closing speed. Finished the race in a 9:50, or a 9:47 3200. That's 32 seconds better shape than I was last year at the same time. That definitely gives me confidence that I'm in good shape and my fitness is progressing well. With a combination of me not doing anything besides speed work so far without tempos really do my lactate isn't built yet, my arms being stiff as ever(im working on it), running alone, and in stuffy Barton I know my time is gonna drop a ton this season. Last year it dropped 50 seconds off my town from Barton. That probably won't happen again but once I get used to racing again and get in an ideal race I should be all set. I also felt like I did have a lot left at the end I wasn't really too dead. My breathing was like back to normal in a minute or two afterwards. I know when I had a good race when I'm on the ground afterwards. Overall I'm excited for what the season hold for me as I transition from winter training to the official track season. After the race me and Silas got another 2 miles in. After Silas and Coach W left I just stayed and watched the track meet for another 1.5-2 hours. Got like 10 fast strides in(500m) and then did about an hour of stretching and rolling as the races went on. There were some fairly quick times in the 1500. Peter K ran 4:06-high which would be something like a 4:25 mile or so. They are in their top shape so we'll just have to see what happens when the rest of our guys are in our top shapes in outdoor season. Silas ran pretty well in the 2 mile, hopefully the nagging injury he has goes away soon. Anyways he ran like 8 seconds faster than me last year so he already has that step ahead of me from last year which is really good. It is definitely possible that he progresses as much as I did last year because that just came from the training we did and getting into a good fast race which he'll have both of those things. I wish more guys would've raced today to see where they were but I guess we'll just see where everyone is at in some workouts.