View Workout (Jake Avery)

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Last workout of the year

June 14, 2016 (Morning)

Exercise Type: Run

Comments:
Great workout today. I felt great and I really liked the workout overall. Met Weishaar at the track and then went on a longer warmup into fall creek for close to 3 miles. Pace was a little quick at some points because I was feeling good but at times I would catch myself and slow it down. Got back and saw coach putting hurdles all around the track. At first I thought it was one of those workouts where we ran from the hurdles to the 400 mark. After I did 1' at 3200 pace he told me what the workout was. It was to get me used to race pace and the racing environment. All the paces were at 1600 pace and it was segmented so that I could focus on different strategies at different points in the race. The hurdles were to keep me close to the rail or further away from the rail at different points because they acted as people that I had to pass. I told coach at one point that I've never really thought of racing like that. I've never really thought about placement in the lane while I'm racing. This workout I was supposed to hug the rail on the turns and on the straightaways move out further from the rail to the outside of lane one so its easier and more efficient to make moves. Each time you do this to make a move it save a few feet and more energy, which equates to time. The workout was:
109 m
500 m
400m
300m
200m
100m
All at race paces and the total workout was 1609 m or 1 full mile
Started out from the starting line, and acted if I on the middle of the pack getting out hard. I got out but not hard enough on this rep. And I eased into my pace a little too early. I really gotta get out hard, coach said like 400 pace. This will set me up for the rest of the race. I'll make sure I focus on that during race day. Hopped right into the 500 after that. This rep was about finding my rhythm and just conserving energy. Got out slower than I wanted in this one, was trying to conserve a little too much energy. Had to negative split it. Was aiming for 80 and got 81. So only a little off. Jogged about 400 meters and then waited for a little bit before getting into the next rep. The next lap was about choosing when to make moves. It was 400 meters and I started from the 200. I could either make the move coming out of the turn on the second lap or 700 meters into the race, or I could also have made it coming out of the turn which is the 900 meter mark. On this rep I forgot to start the watch so it was all instinctive running. I put on surges at both the points where I could make the move and pretended like I was in a racing environment, swinging out a little bit and surging around a person at both points. Hit a 63, so right on pace. Jogged around the track once then started the next rep at the 200 mark again. This rep was about building and squeezing it down. In the race in planning on sneezing the pace down coming out of the turn with 500 left. I'll keep lowering the pace for the rest of the race from there. I was supposed to imaging the competition and moving up as I lowered the pace on this rep. Went a little too fast but I was thinking about the race environment so the pace was inevitably fast. Hit 44 and was aiming for 47. Felt fine though. Jogged another 400 meters and then started the 200 from the 100 mark. This was about starting to build up to the final kick. I was supposed to power through the back stretch and around the turn and prepare for the all out sprint at the end. I decelerated at the end. Hit 29 so it was a little faster that the 31 I was aiming for. Was just in the zone. The last rep was just finishing the last 100 I was supposed to keep good form, be smooth and just go right through the line. Last race I let up a little before the line and I don't wanna do that again. Just flew on this last one leaned through the line and kept going, finished at the fence. Finished with a cooldown into the bird sanctuary. This workout really showed me that I'm ready for the race and anything it throws at me on Friday. Still feeling competitive and ready for an ever faster time. Learned a lot more about race tactics today. Effort level the workout wasn't too tough just giving me a feel for race pace, the hay's in the barn so no need to kill it. Just ran this workout by feel pretty much, when I chose to make surges. Besides this, I had the captains meeting in the afternoon, a chiro appointment and then I took an Epsom salt bath.