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We go hard

October 3, 2012 (Afternoon)

Exercise Type: Run

Weather: Cool, nice day

Comments:
Split tempos started today. Time to take the intensity up a bit. As Ethan said we were finally unleashed. David, he, and I did a 4-2-1 tempo. Still 7 miles but with the split things were faster. We were to do 5:25 for the 4, 5:20 for the 2, and 5:15 for the last one.

We got into it pretty well. In addition to the three mentioned Phil and Tim were with us. They were doing a 3-2 so they waited at 3 miles a bit extra so we could do their whole workout with them. Felt pretty smooth through the 4 mile segment. The wind was rough for the last mile along the lake. Still feeling pretty good when we stopped for our first rest period.
Jogged around a bit them got into the 2 mile segment. Was a little aggressive the first half mile. It was down hill and with the wind but it was still a little fast. This made the mile fast. We settled a little too much and had to work the last half mile. Ended up right on pace though, I felt the pick up though.
Talked to the coaches a bit but then went into the last mile. Just kinda pushed this one out. Ran 5:12. Felt that as well. I'm just not used to this type of efforts yet as we really haven't hit it this hard yet this season except for races and 1 workout. I'm excited to keep going with this. I think its great. We've got less than 6 weeks till regionals. Just gotta stay focused and ready to do what we came to do that day.
3x45sec pickups on the cooldown
Lift upstairs, Static 3, roll, ibis, hips, swim before