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Chill Tempo Miles With a Kick

April 9, 2012 (Afternoon)

Exercise Type: Run

Weather: 55 Partly Cloudy/Windy

Comments:
WU: Veale to NRV via Little Italy
5x1600 @5:40 (5:34,5:35,5:34,5:32,5:33), 1:00 recovery, 2:00 after all 5
4x400 @5k pace (73,73,72,70) descending rest :30,:20,:10
Lifting: 3x(20 decline pushups, 20 bench dips, 10ea single leg lateral sand hops)
CD: Mile around field, NRV to Veale (with Chris, Corey, David)
2x 5lb Arm Runs to exhaustion

The printed workout said 2-5x mile with the top guys at 5:10-5:15 so I came expecting a rough day today, but Coach meant the 5k runners would be going that pace and most of them only doing two miles while I would run 5:40. I still did them on the track, but was super-relaxed after starting each interval in an 80. I guess I just can't help myself but start off faster than 85 on the track. I felt as though I could have continued running these miles all day. The 400s were a bit tougher and I felt the descending rest catch up to me toward the end. My legs felt kind of heavy and not as speedy as they have of late but I made them in under 5k pace with no problem. Coach had us lift at the outdoor track and gave us a really easy circuit.

I was a little thankful for the chill workout today because my stomach was upset and probably would not have done well if forced. The tempo felt really relaxed though my legs were a little heavier at the end than the beginning.