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Tempo Day

February 1, 2012 (Afternoon)

Exercise Type: Run

Comments:
Got ultrasound on my ankle and got it wrapped as well, hoping it would help. I think it ended up being more detrimental than helpful. I think the wrap made me compensate a little bit because other parts of my ankle/foot started hurting, in addition to the normal spot.

Warmed up a mile to MLK, drills in the parking lot. Coach told me to do the mile version of the workout, which was a 20 minute steady state, 3 minutes active recovery, and then a 10 minute steady state. I ended up running with Paul Z. and Mercer. We went out to the 2.5 and turned around, probably got about 3.25 or a little less on the 20, and probably a little more than 1.5 on the 10 minutes segment. My guess is we averaged between 6:05-6:15, probably closer to the 6:05 for the 10 minute. Ankle didn't really feel all that bad for the most part, although I could definitely feel it. Cooled down a mile back to Veale, then did the lift, only 2 sets, although I am still kinda sore typing this in physiology Thursday morning. My ankle is pretty sore this morning, I'll probably try a run and see how it feels.

Ended with static 3, rolling, acex60, ice bath