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Mile repeats

March 25, 2016 (Afternoon)

Exercise Type: Run

Comments:
First workout on the track and I'm glad to be back. The workout was:
4xmile with 9 min rotations where whatever time you didn't use running the mile would be you're recovery
Then 1 200m at the end
During the recoveries I probably jogged back and forth 50m 4 times so recovery would be like 200 meters. Before practice they named captains. I'm honored to be a captain again and I feel like I've stepped up lately. I feel like I've had to because there are more kids so not every coach can see what they're doing all the time and I feel the need to take a leadership role. Ian, Derran, Abe, and Steven were the rest of the captains. Derran being the only senior with 4 juniors will be good experience for next year as well. We didn't do the team warmup today and got right into a full boynton mile~1.47 miles. Then we got back to the track and did 4 50m strides with 4 50m jog backs~400m. Let's just say the wind was crazy today. Every time you hit the back stretch you were hit with a wall of wind that you just had to push through. That was definitely a factor during the workout. For half of each lap the wind was killer. The first mile was very controlled. We were just supposed to start out at tempo pace and get a feel for everything. Plus the wind took off maybe 10 sec each time so the pace for the first one was fine. My breathing was steady and I wasn't breathing hard. Silas and I were up in the front the entire time taking the wind which sucked but I realized someone would have to do it. The next one and the ones after that I didn't check my watch once until the end of the rep. I was doing each mile strictly on feel. Something I will have to learn sooner rather than later because if I'm running by myself in races I will have to know what paces to go. The second one I felt almost as good as the first one but just a little faster. My breathing was a little heavier but not bad. I was aiming for 5:30 for this one and almost hit it on point without checking my watch at all. I was still with the pack for this one. The next one I didn't care if anyone wanted to stick with me but I wanted to run my own pace. I was going to wearing flats but my hands were so cold that I couldn't put them on so I just wore trainers. I was aiming for about 5:15 but ended up going a little quick. Took off from the start and didn't look back. Felt some harder breathing on this one that I needed to feel, because I'm gonna be feeling it during races. Was by myself for these last two just taking the wind and practicing on pushing myself when I was alone but it turns out that I learned I really don't need to focus on that. My competitive instinct kicks in and I just push myself without really thinking about it. I made sure to push the 3rd lap to keep the pace consistent. Finished in 5:05 then went back with the guys. Held back a little on this one cause I knew that the last one needed to be quicker than this one. The last one I didn't care what pace I was going to hit but I knew it needed to be faster than my last one and my goal was sub 5. I took it out hard and was really working this one. It almost felt like a race but only because I was working so hard in the wind that I felt more tired than usual. Even by the second lap my legs had some significant fatigue but I knew it was just in my head and wanted to work the second and third lap. The fourth would come easily because it's always easy to just finish. I did drive home the last 200 pretty quickly probably like a 34 or so. Got done and didn't know we had a 200 at the end. So we jogged over there and hopped right into it. My legs were tying up a little bit because of the cold. But hit a 26. Good to know my legs still have that range of speed and endurance. Did a full boynton mile cool down then headed back it. Stetched for awhile. The workout was a good one all around for our team. Neil was hitting his times. Silas and Hunter had a good pack and Ian was grinding it out. For some reason the mile repeats felt so short. I have a feeling like the long runs that I have been doing that are like 12 miles make certain distances feel very short especially races. Anyways if we can keep the level of intensity that we had in that workout that is this early in the season up then we'll be looking at some solid all around times and a lot of point scoring that our team needs from the distance guys. I'm pretty excited for the red and gold meet its always so fun to go up against your team and see where everyone else stands on your team like which sprinters are in good shape. Overall hit some good times considering the bad conditions(windy and cold) but gotta keep pushing forward and getting better, felt a little off at some points with my arms but they are getting better now which is good.