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mlk intervals

February 16, 2011 (Afternoon)

Exercise Type: Run

Comments:
A very nice day out today. I thought that more people would want to run outside. I knew I wasnt running on the track. Took a while to figure out what I was doing, but I headed out with everyone to MLK. At first coach didnt know I was racing, but she entered me eventually.

I went out to MLK to do the modified version of the workout. It was 8 400's with 2 min rest. Everyone else did medium warm u, and I tried to do as many as I could remember in the MLK parking lot. I was feeling pretty loose and good to go. Ran to the 400 mark and back 8 times. The way out is down hill, and the way back is up and has wind, so the times were different, but I tried to throw down the same effort on each one.

69, 76, 72, 75, 72, 72, 69, 72

It was supposed to be Date pace, but I havnt raced yet, so I just went hard. I could feel it (180 HR at the end) I just wanted to give it all and let my legs know how fast they need to go. That was the point. I have the cardio endurance, just not the muscle memory yet. My legs were flailing by the end, and I was pretty tired. On my cool down back, my left IT tightened up a lot. Roll and ice later to let it cool down. Other side was fine through.

Got back, did some stretching while trying to talk to coach. Down to lift and then back up to stretch and abs. On the lift, we added weight on the shorter reps, and I was feeling the weight. It was tough. I iced and L7 a bit too after most people had left.

Ill do steeple stuff tomorrow, and then do a 4 mile pre meet. Should be goods. Then its time for the debut. At the championships. Who does that?

160 high crunches, 50 scissors