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Melted MLk Tempo

January 28, 2013 (Afternoon)

Exercise Type: Run

Comments:
Getting a lot warmer haha funny because it was very cold at this time last week. I got to go out today on the tempo I did on the bike last monday (MLK Day). Went down and taped up then prepared to head out with the distance guys. Had on my badass camo running jacket to protect me from the rain. I wasnt expecting too much interms of pace today since the ground was all slush and I havnt done a running workout in a week. Felt good on the warm up though, ankle held up. We went through drills as well in the parking lot. There is a ton of construction around the start of MLK. All the wet snow made it shitty.

Packed up pretty well the first 15 min. Pack of me Alex Sergio Chippy Phil and Tony. I had to tie my shoe after the 800 and fix my taping, so the guys went ahead. I had to play catch up, but didnt actually catch up... Kept it around 6:10 pace, feeling pretty shitty running alone. Shin was super sore too, mostly cause I dont like running on MLK but the tape was pulling in a funny matter as well. Made it almost out to the 2.5, but the guys looped back for me. On the 10 min back, stuck with the whole time except for the last minute, where I was getting stomach cramps. The final 5 minutes sucked, didnt have much left in me. Tony and I kinda fell off from everyone. Ehh good to get back out there, but its gonna take a lot of progression to get where I want to be. 160ish HR at the end. Jogged a longer cool down around northside on the way back. I was tired there and we were going kinda faster than usual. (Had 3 min rest after the 15 and 2 min rest after the 10).

The weight room was packed when we got back. I think we were over fire capacity... The lift got changed, and I had no clue what was going on... I decided it was more important for me to get my ankle rehab in, so I went to the training room and did that.

Essentials: Stretch, roll, L7, shins&calves, abs, ice

Stretch out was really good. Nothing was too sore, hammy felt good today, and ankle is making progress. I am just not that used to going at a faster pace. I had to use snow in a bag to ice because the ice machine is getting low, and I am resourceful. Baller. Got class tomorrow, so I am gonna do a short bike then HM.

Ibis 20