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Towpath Tempo on Labor Day

September 3, 2012 (Morning)

Exercise Type: Run

Comments:
No classes today so we headed off campus to do the tempo. We drove down to the Towpath, leaving kinda late (10ish) this meant that it was gonna be super hot out when we ran... Ugh. It was, even on the drive down. I drove so I got a lot of wind action near the window. It was so warm that we did a shorter warm up, just a mile. My bee sting still felt stiff on the warm up. Not great, but runable still. It took a while to get into our groups and figure out distances and paces. It eventually fell into me heading out with Freshman Phil, Gilad and Chris E. We were aiming to hit what we did last week, since the heat was bound to slow us down a lot. We started a little less than half a mile up the path, at the actual mile mark. Our group was slightly behind the 4 milers who were going quicker, so it felt like we were on our own. It ended up being me and Phil packing up and pacing very nicely. We held straigh 5:55 through the whole time. He was doing 4, so I kinda fell off on the 4th mile as he was finishing and came in a little slow, but got right back on pace for the last mile (which I ran completely solo). Felt smooth and great on the way out, no problems. Didnt really start to feel any fatigue until 1.5 left or so. The last mile was pretty tough since I was alone. Splits were about the same as last week:

5:54, 5:55, 5:52, 6:00, 5:55.

HR at the end was also right on target, 42 (probably around 166). Again, good sign for a tempo, I think I can start picking up the pace and moving into another pack. We will see how my HR changes with that, but I felt really strong and easy overall today, even in the hot heat (I sweat so much it was borderline ridiculous). My tempo pace usually picks up as the season goes on.

Did a pretty short cool down, lead to a shorter day (fit in more on wed/thurs) but hey, it was so dang hot that cool down felt like a slog.

Essentials: Stretch, hips, L7, abs, roll

Got a great stretch afterward though. Everything feels stretched out an nice. We didnt lift today, IDK when we are gonna fit that in. I am actually kinda bumbed... Bee sting still swollen, but it looks to be getting better and not bothering me very much. We did a fair amount of work for it being labor day today lol. Now to prepare for classes tomorrow.

Eagle 20ish