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155. QUALITY 1 WORKOUT.

March 12, 2013 (Afternoon)

Exercise Type: Run

Weather: snowy, cold, low 30s.

Comments:
warmup alone, cooldown alone, workout one interval with cynthia the rest alone. todays workout was okay. it was just as tough as the 500s last week. anyway, so my shins were sore in the warmup but felt okay on the workout. my right hip started to feel sore as hell on the second one. i was just trying to stretch on each rest. my left ankle felt sore on the cooldown, nothing too bad. just the hip again today. icing icing again tonight. missed my pace by 10 seconds on the first one then got back on pace. decent workout overall. on the last 300 all out on the 800 interval, idk why i could kick so well on a workout but not on a race. just need to be mentally stronger in races.

1000 goal: 4:20, splits: 4:30, 4:24, 4:20. 800 (500 on pace, 300 all out): 3:29.

extra: vern (x2), calf raises, squat matrix, hip stretching, calf rehab.