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Long temop

January 23, 2012 (Night)

Exercise Type: Run

Weather: It was really dark

Comments:
Ran at MLK for a long tempo today. This is the first time during track that I've run a significantly long tempo so this is definitely where my training begins to differ from past years. Definitely pumped to be making this change and working toward a really strong aerobic base this indoors to build off of for outdoors when the weather gets nice.
Did a 30 minute tempo. Although I dislike doing workouts for time I think this will really help me to relax during the run and really focus on hitting the effort that is being prescribed rather than pushing hard on intervals and trying to wow people with splits that I ran. In that vein I felt really good on the tempo. Definitely really smooth throughout. Definitely what was prescribed.
Did 2x400 after at the outdoor track. Ran faster than the prescribed splits or on pace but didn't really feel good at all due to the wind. Definitely had to remind myself that I've got 20 weeks before I need to run that pace for 12.5 laps.
Lift was good. Definitely feeling strong
Static 1, Ibisx42, roll, hips, ice bath
Knee is feeling great. It was definitely sore after the workout but its the best its ever been.
Also found out I'll be opening the season with a 5k on Friday night. Should be fun.
Workout: 30min tempo, 2x400 at goal 5k race pace with 100m walk between.
Splits from quarters: 70.14, 68.32
Heart rate after tempo: 168