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tempo miles in florida

March 12, 2012 (Afternoon)

Exercise Type: Run

Comments:
ran a workout after a long bus ride. it ended up going pretty well, since i slept well last night and got a little sleep on the bus today. we got to the national training center, which is apparently where tyson gay trains, and went down to the track to warm up. i ran in my flats cause my trainers are kinda dying. warmed up about two. i was worried about proper hydration, because it was more hot and humid than i'm used to.
warmed up two around the perimeter of the track facility, then went down, drilled, and started.
did 4x 1600 with 2' rest btwn(200 jog recovery)
ran 5:17, 5:12, 5:12, 5:05. the first one felt easy-- and it was. i led the second one, starting out a bit fast, then settling in a bit. the 5k saturday shouldn't be too much faster, so hopefully i can stay relaxed. the last one was fast, but still felt good, so that's positive.
800m recovery, then 3x400. coach told us to run 73-75, but that didn't really happen. ran 67, 69, 70. felt comfortable, relaxed. chafed a bit, but it was ok. got a little burnt too. ran about 2.5mi cooldown, then stretched on the track. a good workout.