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prog run

October 31, 2011 (Morning)

Exercise Type: Run

Comments:
another progressive long run. coach told us to take it down a notch this week, i'm dropping mileage to 52. so the long run was shooting for 11. the progression came out to 3easy, 3steady-state, 4tempo-ish. we were running for time, so it was all effort-based. ran with all the guys out for the first three, then started the pickup with chris wade, wyatt, and ben. i took it out a little hard because i was kind of dissatisfied with our medium pace last week. low 6ish, wyatt and chris thought it was faster-- went out shaker past warrensville a bit, then turned around. picked it up a bit more for the tempo. felt really good, relaxed and strong. tempoed into the xcfh, then took a little break. easy jog back to veale. the tempo section ended up being a little short, because the other sections were a little long, maybe, but it was a solid effort throughout, so it was ok. it was pretty close to 11 total.
back to veale-- 3x20 pushups and dips, static 1, ibisx30, hipsx10. icebath.

today's run was good because a fast pace for the middle and end felt really comfortable.