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MLK Tempo: split that tempo

October 5, 2011 (Afternoon)

Exercise Type: Run

Comments:
Moved the tempo to this glorious sunny day. Weather is looking so different. Anyways went at 4, got ankle taped by one of the volleyball players, she did way better than last time. We also did a relaxation drill before heading out which was nice. I dont know that I have been paying attention to that in the races, but whatever I am doing seems to be working so I am just going to keep going out there and running my best.

Warm up to MLK. I only went 1 because this would be my longest tempo yet. Didnt know what to expect with the ankle and not running yesterday. Me Drew John E and Aaron grouped up to try and hit 5:40 through 2 x 3 miles. Drilled in the parking lot since the geese took over, then hit it up. Went out kinda fast, but settled in. First 2 miles were good. Legs got heavy with about .75 to go in the first one, and I slowed down. (5:38, 5:41,5:48) Regrouped, the headed back with John E, Drew caught up after bathroom break. Drew kinda dropped us, and I crawled in on the last mile. It was a tough transition from last week. (5:40,5:53,6:02). 168 at the end which seems good. Legs just felt heavy at the end. Still a faster tempo than other weeks, and I didnt feel that fast.

Jog over tot he track for 6x200 w/ 200 rest. These were tough, I was trying to wheel them. you can tell who the distance kids are from these workouts. Hit them from 32-35. Jog back to veale after. Legs decent. No one was Signing Aarons Documents...

Went right down to lift. It was a good one did everything, and I bumped up on a lot of stuff again. Felt pretty sore after. Stretch (static 3) then roll and L7 before maxing out on high crunches. Also squeezed into the ice bath. Decent day tired. Gonna sleep in tomorrow, then run after the career fair probs since I took tuesday off. Legs feel good though.

crunches to the MAX