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Ugly Monday

April 16, 2012 (Afternoon)

Exercise Type: Run

Weather: Very warm and windy

Comments:
Warmup to the outdoor track and from there to the tempo start with Dong, Mercer, CWade. Did a 20 minute tempo on MLK. 6,7,7 in progressing difficulty. I did not feel very good on this run and don't think I am in any kind of endurance shape. There was some extra ground covered between miles 2 and 3 and after mile three but I used them as gauges of how fast (or not) I was going. Hit 6:17, 6:14, 5:56. Felt pretty rough afterward. Back to the tempo start with the group, back to the outdoor track with Chris and Mercer. 4x200 goal of race pace. Felt terrible on the first 2 @ 33, 37, settled in at 36 on the third, visualized a race for the last and pushed it in from 80m out for 31. Cooldown straight to Veale with Chris and Mercer.

Hips:
30ea x slhr,
30ea x spread
30ea x extensor lift

Ice: Both hamstrings, right calf, right knee for 10 min since there was no ice bath and all of these were at least somewhat sore/ tight. I hope the new shoe order comes in soon.