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I want it to kick your ass

October 3, 2011 (Afternoon)

Exercise Type: Run

Weather: Rain but warmer than its been the last few days

Comments:
Ran down MLK to Rockefeller park for the workout today. This week is filled with tough workouts which should be good. I'm meeting with Coach tomorrow to talk about stuff going forward.
Workout was 8x1000 with 3 minutes rest between. When asked for the effort level CoachL responded with "I want it to kick your ass" nuff said right there. Pretty much just tried to tell myself never to be comfortable the entire time. Any time I felt myself settling into a rhythm I pushed harder against that. And I paid for this. This hurt a lot early (from like the 3rd one in) and I had to take one easier so that I could pick up the last intervals back to where they started. The surface got worse as the workout went on since it rained a lot and people trampled stuff down.

WU 3.5 miles to the park. Some drills, a few strides and we were off

8x1000 with 3min rest
3:04, 3:03, 3:02, 3:05, 3:08, 3:11, 3:09, 3:02

CD 3.5 miles back to Veale

Shout out to Wyatt who really put it out there today. He definitely paid the price but it was very inspiring to see someone put their shit on the line like that. I feel like we need more people to step up like this. Its go time now. This week will be hard.
Also props to David for answering the call on the last interval

Static 1, roll, ibis x 40, hips, pushups, pullups and dips, ice bathx10min at the house
RHR: 41