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MLK workout

February 27, 2013 (Afternoon)

Exercise Type: Run

Comments:
Urgh tired today. Doin mad work during the day, but got to practice and legs felt kinda sore, especially after the rough run yesterday. Workouts got send out late, but for the longer guys it was a steady state tempo thing, pretty standard. Coach wanted people outside, so we decided that MLK would be legit. Weather was a little nicer today, but still pretty chilly and rainy. Even on the warmup, legs felt heavy. Did my usual turn around and then we did drills in the parking lot. WE had a 20:00 steady state on the agenda at around 5:55 to 6:00 pace. David and Timmy were going ahead so I grouped up with the rest of the freshmen. From the striders, I knew this was gonna be tough. I havnt done a workout since last Wed and not running at UW was definitely showing up. Felt good through the first mile, right on pace. Right after that Chippy and I drifted back. My shins were killin me, real real tight, kinda like they always are on MLK lately... The ground is so hard there it actually sucks. We fell off the pace a little. I still felt like I was working, but overall I felt awful. Turned around at 2 mi and slowed down even more. Legs were heavy, slow and cramped. Upper body felt good and I felt like I could go faster, just my legs werent having it today. Stopped at 20:00 near the playground by the half mile mark. Very very depleated at that point. HR was only 140 something, which is good showing I could go faster for a tempo. Fucking MLK though... its been really mean to my legs lately.

Slow painful cool down back through northside. Tired when I got back.

Down to lift

Essentials: Stretch, L7, roll, shins&calves, leg hang

Good stretch after, but legs are still sore. Its gonna be some tough start up before outdoor. Got to push through this again after I get back from spring break and race real hard at the next races. I wanna get in some good workouts these two weeks and be ready for that jump. I am already way ahead of where I was last year, I think its a good spot. Overall it doesnt matter because I got to work with what I got. Leg hang felt good though. Might run short or rest Saturday cause we have the first hurdle workout on Friday