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Road to Perdition

October 20, 2015 (Morning)

Exercise Type: Run

Comments:
Great overall workout. We began the day with a warmup into fall creek we went out to the end of Matthew LINN street then took a right and went down Cayuga all the way back to his then under the bridge thru the bird sanctuary and to stewart. Weather was ideal for running. Spiked up and did a few drills and strides during the warmup my legs felt really tired and heavy again so I was just gonna try my best on the workout. Another one of my goal for the workout was to try to keep the guys as close to me as possible while still hitting my times I wanted to motivate them to run faster. A few times during the workout I would say stay right on me, or don't fall off keep this pace right with me.
Workout:
12x400 at AT pace(goal 72) with a 200m jogging recovery
The first one was a little quick Neil pushed it a little but it was fine it felt goo. The next few were sane keeping it at a nice solid pace which was a little quicker than our pace but was good. It felt pretty relaxed except my arms were a little stiff. My legs felt fine. The felt pretty heavy until here but after the 5th rep they started to feel good. On the 6th I was thinking about coach saying the last 6 should be faster but I didn't realize that the 6th rep wasn't actually part of the last 6 so I pushed it for no reason. That was my bad. We kept a good controlled pace after this, I actually said I wonder if I can keep it at 68 for the next few and after that we hit 68 three times in a row. After those for the last 3 we definitely picked it up. But it hardly felt like it we just got out a lot faster for the first 200 of each of them. We switched direction for the last 3 so it was a straight out start for the first 200 which was a lot like a race so the pace was a lot quicker. Even though we were going that fast I could still talk to the guys and tell them to stay right with me. The last three were just naturally quicker no one was racing. The last one we came through the first 200 in 29 and I told the guys stay right with me and they put on some speed and finished it right with me. I was pumped because of that at the end. We may have gone too fast but this gave us all confidence that we are fit. We de-spiked then did a extended codlin the opposite way as we did before. We got back and did hurdles then a tough set of abs. I am happy where I am and especially where the team is but I'm definitely not satisfied I can work as hard as ever in these workouts but it doesn't mean anything if it doesn't translate to races. I gotta put all this work together and race hard. That's all I can do.