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Amazon 3-mile tempo

June 4, 2013 (Afternoon)

Exercise Type: Run

Weather: 80? Nice, breezy.

Comments:
Debated what to do today: jam in a tempo at noon or make the fellas run one with me tonight? I also had to go pay rent, so I was worried I wouldn't have enough time at lunch. But, despite a JAMMED morning (zero openings for 5.5hr), I got out a minute early (as opposed to 7min late), so I went for it.

Ran about 2mi warm-up and strides - very form focused, working my best "Nick Symmonds" stride (big high hips, that "hockey skate" pushoff) as well as working "the firecracker". Felt stiff, but not terrible.

Timed these again, just to be sure there wasn't any fall-off. A year ago? I was seriously running 6:20 pace for a tempo, for fuck's sake. It went much better today: Felt a little slow early, but finished well without a big effort.

Very focused on:

- Firecracker
- Strong R hip push off and wide L LE landing/push
- elbows and "pulling the ground" with them, which really helped in the last mile.

Splits:

5:30, 5:30, 5:27

Solid. A little windy, a little warm, but neither too bad. Felt STRONG.