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Shoe Tree + 4 quarters

January 12, 2013 (Morning)

Exercise Type: Run

Comments:
Woke up and ran pretty early with Phil from the house. We wanted to get our speed stuff in today. I havnt done it in a while. Went out to the cemetery and the shoe tree on our way over to the track. It was really warm out today, in the 50s actually. Seriously weather? Its all muddy out now... Felt pretty good on our way to the track.

The track was pretty windy when we got there. Did some drills beforehand. Phil was doing 200s and I was doing 4s so we just did our own thing. did 4 400s with about 3min rest between, enough to get my HR back down. They were tough felt tight and on the first few, then really tired to loosen up and feel smooth at the end. I was very tired and depleted after the last one. Still, splits were right on pace. Splits were:

69 and 69 and 69 and 69

Got some water at Wade then ran back home through the quad and up Cedar. Feeling discouraged at first after the speed, but its early and this has set us up to get faster. Its actually pretty fun to go fast.

Essentials: Stretch, L7, roll

Stretching at home. Legs feeling ok for the break, looking toward a lot of self care once workouts start.