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VRC + DeFazio/Autzen tempo

December 12, 2011 (Night)

Exercise Type: Run

Comments:
Tempo day. Had some gut rot + extra poops today, which meant a total of 3 deuces surrounding this run: pre-, mid-run (South Bank trail) and post-run. Started the tempo a mile from EWEB, then the usual loop. No headlamp.

Felt very strong, working form (chin level, trunk motion, quick feet). Wound up splitting 5:37 on the straight, lit trail, then slowed to an 18:18 5K, mostly due to not being able to see (5:50s/mile). Fine. Breathing was strong.

Ran in the Ronins.

Had pretty nasty gut rot the rest of the night.