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Amazon 3-Mile Tempo

April 23, 2013 (Morning)

Exercise Type: Run

Weather: mid-high 60s, breezy

Comments:
Felt a little ugh-tastic today, but what else is new. We're in the throws of pollen tyme. Had an OK morning, then TWO pool visits, so I was essentially out of the office from 11-2, which was nice.

I've decided to roll to Amazon from the pool (1mi) for a tempo run. Track sessions are now going to be Thu nights, so I'm not rushing them. Short tempos are going to return on Tueday lunch-hour.

Felt GOOD doing strides: again, I just think I've found it, namely the "Bow to your Sensei" posture: That slight crouched/hip hinged butt out. Doing that is the difference between being a wound-up firecracker vs one already exploded (= "too tall") or a dud ("Grandpa Joe"). Trunk forward, butt out. Huge power!

Thought about doing sort of what BGD did: but do 2x2mi. But decided on simply doing a 3-mi continuous tempo instead, as I'm doing 17 hard Sunday.

Felt GOOD; breezy so a hard headwind the opening half. Really focused on the "butt bow" and working the elbows. Felt effortless the first 3K, then it got hard! I'm just not used to running that...efficient, so I fatigued into the last mile.

Still held it together for a VERY SOLID 3-mile tempo:

5:28, 5:28, 5:31

Bark mulch was pretty solid - right in between soggy and dry/dusty. This was the fastest bark mulch tempo of this length in a lonnnng time, so that's promising.

1.5mi cooldown and 2x10 pull-ups. TONS O' POLLEN, so feeling a little rough now...