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MLK Tempo

March 4, 2013 (Afternoon)

Exercise Type: Run

Comments:
Good practice today in gorgeous weather. The sun was out, but it was still chilly. Some guys were at the track, but the 3k-5kers headed out to MLK. Did the full 2 mile warm up then went right into drills (again, copying the girls). We didnt do striders today, people were feeling fresh I guess. Timmy and David went off ahead and Me Chippy and Mercer grouped up for a 4 mi tempo. I was kinda dreading it since I havnt been doing to well on MLK lately. Just went out and did it though. Shins were getting tight after the 800m mark, but I kept chugging along with the group. At a mile, I felt like falling off, but kept going to see how far I could go. Shins were pretty tight at that point, but cardio and upper legs were feeling good. Kinda took the lead on the last two miles and felt stronger than usual, and we came back in a negative split. A good turn around after a bunch of bad outings on MLK. Shins still sore, but I felt good. Paces were:

5:55, 6:00, 5:52, 5:48

Cool down through northside. People had to poop so we stopped for a while and waited around for them... Tired when I got back and legs were kinda sore, but a good workout today way better than last week.

Down to lift

Essentials: Stretch, L7, roll, shins&calves

Good stretch and such upstairs afterward. Probably just going to fit in HM tomorrow and do stuff in the afternoon. Then Wed and Thurs I can get all my work done, but Ill have to wake up early and run on Thursday. Its almost spring break though!