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Tempo + broken 15 workout

April 28, 2014 (Afternoon)

Exercise Type: Run

Comments:
Wasn't sure what I wanted to do today. Two issues:

1. fatigue, from Friday tempo, Sat big vert, and Sunday long + progression (3hr runs both Sat and Sun).
2. SIGNIFICANT L ankle pain: it's locked up and needs work.

I had Taylor work on my ankle at lunch, which helped, so I figured I'd give the hard workout a go. I taped it, and it felt pretty good.

Warmed up a good 2+ miles before team pictures, then another 2 miles pre-workout. LOVE that Jeff gives the kids a TON of time to jog and do a dynamic warm-up before hard sessions.

The workout:

2mi tempo, then:

2x(400, 500, 400, 200 - all with :60 rest in between...10min between sets).

The idea is that this IS 1500m race pace, and as I told the kids, "as fast as you can [for 1500m race effort], as RELAXED as you can".

I hung back a bit on the tempo, but felt AWESOME! Ran 5:50, and 5:43 for the continuous tempo, and my HR was LOWER than Friday (about 165 for the first, and avg of 170 for the 2nd!!!). Ankle was fine.

From there, we hit the track. I wasn't sure how I'd feel being non-carb'd, so I just nestled in and wound up running a :71. So from there I ran the rest of it with our top two frosh guys. The rest of the splits:

71, 88, 70, 31

Felt GREAT! Couldn't believe how strong I felt. Worked hard to get those guys (Spencer and Vince) to be super-relaxed and I did the work on the 500.

After the jog, I had the guys work together: Spencer led the first 4, then me on the 5, then Vince on the 4.

Splits:

69,90,70,31

Felt GOOD. A little worn, but otherwise GREAT! What an awesome workout: for me, but those guys, especially! I had the fellas let me go 1-2 sec early on the 2s, then "reel in Grandpa Joe", which was fun. I got dusted! :)

After that, jogged a mile with them, then a mile back to the clinic. Ankle was CRANKY after that. Damn. But I did some stretching with a belt on my ankle, which was key.