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MLK tempo: hrm...

September 19, 2011 (Morning)

Exercise Type: Run

Comments:
Man it was raining most of the day today. A lot different than the tempo last week. Legs are still pretty sore from the race. Long run yesterday wasnt that bad though. My calves were real tight. I noticed that alot. Also today, I tried to break free from the taping and jsut wore my braces. A lot of these factors affected my workout.

Felt stiff on the warm up. We got pretty wet. Anyways went out to the 1.5 as usual, then did the drills. Coach suggested I go with the 5:45 group. Sounded reasonable with the race and the people I have been running with. This was 5 miles, same as last week. We started out well, I felt kinda cramped in the group. Me Brandon and J Frey ened up falling off at the 1 mile, and then just kept the pace we were going. The rest of the guys held 5:42, which I would have loved to do, but it just wasnt gonna fly today.

I dont want to make excuses, because there are no excuses. I was subcontiously nervous about hitting something I think, and I couldnt see very well. Also, my legs felt pretty shocked. Ended up at the same speed as last week, but HR was lower (156 compared to 164) so I think that is a big improvement. Packing up matters so much and I would have loved to stay up there.

Anfter collecting the odd thoughts, we went over to the track for 300s. Coach thought I looked heavy, which was probably true because I felt heavy. Definitely tried to lighten up on the last one, and it felt so much better.

Back to Veale for a new lift, which I liked a lot. Took it a little easy on the shin things because of the ankles, but I will work up to that. Went hard on pretty much everything else. Then Static 1 stretch, roll, and ankles too even. L7 and planks before an ice bath. Hopefully that will help. Miles repeats on Wed will help with the foot speed I am looking for.

Last ones out of Fribs today. So legit.

Also, talked to myself about how critical that 26:30 is and how speeding up will help with the steeple. I want to do more research in that conversion. I know I can go faster, especially with the help of my teammates.

Planks 3 x 1:30