Wednesday: AM - 25 min treadmill + 6 min bike; PM - 6.5. began feeling sick Tuesday night / Wednesday morning
Thursday: 3, including 1 mile at 6:00 and a 0.25 mile "cooldown" at 5:20 pace. feeling sick so I ran short to not exacerbate anything
Friday: 4 easy + a few strides. felt back to normal
Saturday: 1 mile easy treadmill 6 hours before the meet; 18 minute warmup (12 minutes easy separated with drills, 4.5" steady to just slower than tempo, 2x30s at 5k effort), 3000m race in 8:34, 1.5 mile cooldown 1, 4x200 at 800 effort with walk back (30.0, 28.7, 28.8, 28.5), 0.75 cooldown
Thoughts: happy with this race - it's a 30 second PR when you convert it to the 3200 (using the 1.07 * 3000m time = 3200m time). Race went out very fast since there were a lot of people in the heat, and I think I came through 800 between 2:13-2:14, and that's including a very fast start to get out. I was clicking off 4:40 pace for the middle part, and ran the final ~300 at just over 4:00 pace. I think I could have gone faster with better pacing and beginning a slightly slower kick earlier, especially since there wasn't any point during the race where I truly felt a massive buildup of lactic acid, even with the very fast start.