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Tempo for the C Team

September 10, 2012 (Afternoon)

Exercise Type: Run

Comments:
Practice today at 5. I felt a little better over the day, hammy was just kinda dull sore. Kinda tired going into practice, with all the things I got to do in the beginning of the week. The weather was really nice, so I was excited to get out there. Went down to heat my hammy before hand. That always seemed to help. I then got the sleeve on and headed out with the guys who were going to tempo today. Jeff joined us for the warm up lol. Felt fine on the warmup actually, no problems with the hammy. Just got to baby it. Did all the drills and such before kinda grouping up for the tempo. The tempo was pretty standard. Ended up being a group of me, Phil, Sergio, Alex and Gilad. We were looking to go a little quicker than last week. I got to set the pace. Went out a little fast, then settled in very nicely. THe 3rd mile was a little slow cause of the turn around and letting people catch back up to the group. I felt so smooth and easy and good until around the last mile, then Phil and Gilad pulled ahead. I knew it was a tempo though, and we are supposed to run smooth and on pace. No need to kill the last mile. This was a great tempo though felt so easy and it was over quick. Splits were:

5:44, 5:49, 5:55, 5:42, 5:45

I think I was around 5:45s last season, I can def cut it down I think. HR was 40 at the end, right on target. Hammy felt good the whole time too. Breathing got a little out of whack in the last 3/4 mile or so and I could sense my shoulders doing odd thinks. I took a note and tried to correct it though.

Cooled down to the track and then did our 300s. Those kinda made my hammies a little tight, and they felt kinda foreign. Got to work on that lol. Then a final cool down back to Veale. No digestive problems today though Yeah!

Down to lift right when we got back

Essentials: Stretch, hammies, L7, roll, pushups, Ice bath

Good stretch, and decided to do some hammy work since I didnt do squats downstairs. Phil and I got down for some buddies. We got to work on those, they were really tough though... The ice bath was great. I missed it on friday cause of the volleyball, so it felt so good to get in today.

Might run tomorrow since I took the weekend off. Dont have enough time to do the triathalon though lol. Got to focus on getting excited for PSB this weekend. I think its gonna be real positive for me and a lot of fun. Run fast, or else you might get Sandusky'ed! (not ok...)

Buddies (from 12)