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A split Tempo

October 3, 2012 (Afternoon)

Exercise Type: Run

Comments:
First split tempo of the year. I guess I used to love these, but I really go used to the 5 mi tempo this year, so it wasnt a huge lifesaver. We had a nice talk before, finally got ROW and big balls out. I was kinda concerned for the warm up. Shins were a little sore yesterday, and I had a cramp in my left foot all day. Once we started running it was fine, and I was determined to go out there and put in some work. Warm up was ok, I was kinda hungry, but legs felt good. I felt pretty spry throught drills and such. I still dont really know what group to go with in the tempos. I kinda of do them in a different style, which seems to work for me. I jsut grouped up with Gilad and Chris E, who I have run most of the tempos with. We were shooting for 5:40s, 10 seconds faster than the last few. This was way faster than my last one, since I kinda had a stinky tempo. We started out great and on pace. I felt not that great, shins were tightening up again. Legs felt heavy and more taxed than they should feel on a tempo. Gilad and I kinda got dropped at the turn around, and we got yelled at by the coaches. We kinda caught up and still finished the first 3 miles on pace. We did a 3-2 split, so got 3 mins to rest inbetween. I needed it to loosen my shins out. Its obviously the pavement, cause the only feel tight when I am running and running quickly. I pushed all that negative feeling out as we started the 4th mile, and started to focus on running forward and strong. It worked, felt great there. Right as we passed 4, Gilad and Chris kinda dropped me and my legs started to go to shit. Real heavy, and I started to slow down, a lot. Not to happy about that. Still took my HR at the end and it was 156... I dont know it was just my legs feeling so heavy, everything else was strong. I have learned so well that tempos arnt the race day, and the tempos should be run like a tempo. I still try to practice that every time we go out there cause it is smart. Splits were:

5:37, 5:42, 5:43
5:38, 5:54

Jogged over to the track for 300s. Felt fine jogging over and the 300s felt really good actually. I cooled down to veale alone since Chris was waiting for the van to stop by.

Essentials: Stretch, L7, roll, hips, abs, pushups, ice bath

After lifting upstairs, got a great stretch in. I also did a max out on pushups, which was pretty tough. I wanted to see how many I could do. Havnt had an ice bath in a while either, and it was great to get in there. Legs needed it for sure.

#VL

Pick 4 30
75 pushups