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MLK Tempo

September 24, 2012 (Afternoon)

Exercise Type: Run

Comments:
Felt kinda sore after long run, calves still a little tight. Also ankle was a little tender, so I got to Veale early and got my ankle taped. It has been a while since I have been in one of those, and it felt kinda weird. We all warmed up and I kinda stuck to the back, on the way out, my Achilles was tightening up in the same place I usually feel it, on the left leg under the tape. I think it was pulling something out of whack. Did drills and all fine, but still it wasnt very comfortable. I grouped up with Gilad Brandon and Alex looking to go 5:45s again for 5 miles. We started out ok, but even at the half mile I wasnt feeling it and dropped back with Brandon. Cardio felt fine, legs were just really tight and uncomfortable. The Achilles kept nagging... at 1.5 miles I stopped briefly and loosened the tape to relieve some of the tightness. I then continued alone to the turn around (while staying a little slower than on pace) and then came back with Phil. I decided to stop at 4 since the 5th mile would have been shit and I wanted to get that tape off. Splits were:

5:55, 5:55, 6:00, 6:00

Last two were actually more like 5:55 since I waited for phil to catch up. HR after was like 156 so I know I can be up there, just got to run like it.

Took it back to the start with Dana and Alex. Another not so great tempo, better than last weeks though. Lower legs have been so crampy, especially on the side walks... Urg its important to remember the tempos arnt the race days though. Thats something I always keep with me.

Cooled down to the track and I was feeling a little looser, but the achilles was still nagging. The 300s went pretty good though, just focused on that last straight away. Cool down back to veale to finish up.

Essentials: Stretch, L7, roll, abs, hammies, ice bath

No lift today since we are only lifting once this week. That meant we could get straight to stretching, which I needed. Good stretch and all. I got in some med ball work with the hammies. Went down and ice bathed my lower legs too before heading out. Ice abth wasnt super cold and my achilles is still a little tight. See how it feels with the off day tomorrow.

Ibis 30