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ladder workout

January 27, 2014 (Afternoon)

Exercise Type: Run

Weather: 46 dropping to 40 and wind picking up

Comments:
After doing some work at school and driving to Arlington for treatment on my hamstring, i parked off the Custis Trail and ended up with a pretty decent workout, I think. Jogged for mile and a half to the merger of the trail alongside 66. /did leg swings and started at the 4 mile mark. Ladder was intended to be 30 sec, 60, 90, 120, 90, 60, 30. I was going into the wind and felt like I was running through sludge for the first half of the workout. Finally on the 2 min pick up, I got a stretch without wind near the 5 mile mark and I actually got into a decent stride. I turned back after the 2 min pick up and had the wind at my back for the rest of them, which made all the difference. On the way back my legs were still slow (in a heavy-set, old man sort of way), but at least I wasn't being completely discouraged by the wind in my face. I talked myself into adding 4 extra 30 second pick ups. These finally seemed productive as I was able to get up on my toes and stay up and focus for the entire sprint. The cool-down for everything was always 60 seconds. The final mile and a half back to the car was at 7:30 pace as opposed to the first half mile which had dropped slowly from near 8:00 to 7:20 on the final downhill. Hamstring felt good and loose during the workout thanks to the ART beforehand.