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Rail Trail Tempo

September 9, 2014 (Afternoon)

Exercise Type: Run

Comments:
Another fairly productive day. I am kinda at a dead end with my research, dont know how to proceed. Its frustrating, but part of the journey. I have been doing a lot but I dont know what the direction is, so its time to regroup and reset my goals. After filling my brain up with all that, I needed a good run. Came home dropped my stuff off and headed out. I could feel the crispiness in the air, it feels a bit more like fall each and every day. Instantly felt better than yesterday, knew my legs were ready for a workout. Thats a good feeling. Warmed up over to the drill area. Drills were pretty good IT still kinda tight, but felt way better than yesterday. Stretched out a little more then headed over to the 7 mile mark. Plan was to up the tempo, head out 2 and back one and get in a longer cool down. Path was pretty clear, so I got out to a nice start.

Took it out a little easier today since last week I struggled in the second half. Pace felt even, stride was a little tight and forced, mostly from the hard surface. Kept it under control though and cruized along. Came through at the same pace as last week actually, and from there I just started to feel even better. IDK if its sloped down hill after that, but I felt great on the second mile and picked it up, held the pace real even. Had to stop at the road by the mall, but traffic wasnt that bad and I flew through. Turn around (5 mile mark) is right at the parking lot behind Wal Mart. Coming back, it felt like it was a little uphill, but naturally I still held the pace and kept flying along. In some sense it felt effortless, but I knew I was working. As I came up on the end, I could see the mile marker and began to slow down a little, but oddly enough had the exact same split as on the way out. Splits were

6:23, 6:06, 6:06

Pretty impressive that could put me at a sub 19:00 5k, which is embarrassing, but I would be pretty pumped if I could do that. HR was 156 right on target at the end. Walked it out a little catching my breath, then cooled down slowly back to the house. IDK if its exactly 2 back home but its close. Cool down was real easy shins and knee felt good.

Essentials: Stretch, hips, roll

Good stretch while I just sat outside and watched the traffic. I really needed to get in the hips and the rolling as well to loosen things up. That felt much better.