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Fartlek tempos

February 21, 2011 (Afternoon)

Exercise Type: Run

Weather: Veale track

Comments:
Ran a tempo fartlek type deal today in Veale. Really easy everything felt good. Did 8x1min tempo efforts then 4x200 the first 100 controled mile pace and the second rolling. Felt good and fast on those.
The tempo parts were really good. Its good to be back working with Grogan. Ran really controled in rythum and feeling good. Nothing bad at all. Ran the 200's good as well. Consistantly a little fast on the first 100 which is okay and then busting out over the last 100 meters. Tried to imagine kicking past Turlip or Holgate or Bussier when I was running these.
This weekend it our/my best shot at Nationals. The competation is the best we've seen by far and everything seems to be falling into place workout wise. Its just time to get it done Saturday and Sunday. I know we/I can we just need to go out there and compete and the times will come.
Another sign thats pointing to I'm ready for something big. Shane Brandt the guy I outkicked to win the All-Ohio mile ran 4:13.50 on an oversize track. He got screwed on the conversion but this has to be worth sub 4:15 on a flat track. The kicker: I beat him straight up on my second race of the day and he was fresh. Its time to go!
Splts: 28,29,29,28
Static 2, roll, ibisx40, buddies from 10, hips, pullups and dips