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Intervals outdoor: Up a notch

March 21, 2011 (Afternoon)

Exercise Type: Run

Comments:
Didnt really know what workout was in store today (whether it be tempo or intervals) so I didnt bring my spikes. I actually forgot my watch too but ran back during the day to get that. It turned out to be intervals. I jogged back to top of the hill, got my spikes, jogged back, then headed out on our warm up pretty soon after that.

Did just a warm up with Dixon over to track, the straight way. Then a bit more warm up on the infield while others trickled in. Did Medium warm up, then stretched around before getting spikes on. Apparnetly everyone had to pee, so we all went into the stairwell because the bathrooms were closed.

We took it up a notch today. Moved the hurdles to race height and went a little further and harder. Work out was 2 sets of : 800, 400, 200, 200. The 2s wernt over hurdles everything else was. Splits were:

2:20, 66, 31, 30, 2:24, 67, 29, 29

Felt confident, the hurdles didnt seem like that big of a deal. Approach was good, landing were kind weak and not synchronized. I was strong inbetween thought. My legs definitely felt it on the last part of the 800. All I could picture was the finish of a race, and how important that part is. This time is when I should be thinking about that. This might have been the first time breaking 30 in a 200. If not, it has definitely been a while. Coach was also talking about practicing water pits, but I think Ill be fine. Its the race thats gonna matter.

Cool down back to Veale with Nick and Peter. We were pretty beat. Went down to lift. It went by quickly and wasnt that bad, upped the weights a little too. Back upstairs to stretch, roll, L7, abs and ice. We got out of practice real late today. Thought that Langford was going to lock me in the shower.

Once I started running today, I honestly couldn't feel a thing. It was nice. I have been working for this for a long time. Just to be back with the team would be enough, but this time, Im going to the next level.

3 x 1:30 plank alt with 10 pushups.