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Fartlek to cass

April 5, 2016 (Afternoon)

Exercise Type: Run

Comments:
First day back from being sick for the past two days. I hate missing days but getting better now will be much better for me in the long run. Today on the workout my body felt good but I just felt overall tired today because I'm fighting this sickness. I should be all set for the meet Thursday though. We started today with a team warmup then we met with Weishaar and he told us today's workout. It was:
6'-5'-4'-3'-2'-1'-30" getting progressively faster with 2' in between 6'-3' and then only 1' in between 2'-30". Our group was the normal top 5. We did a 10 min warmup into Stewart then started the workout near the golf course. I kept the first 6' at tempo pace. I was able to help set a good pace for the rest of the guys to follow while running my own pace. Overtime I. These past few workout by running by myself I have learned a lot more about pacing and what paces feel good and when I'm pushing too much or too little this will defintely help me in my races where I might be alone or even if I'm not alone to know when to hold back and when to surge. The 5 min one wash lot of the same. Pretty much the same pace maybe a little faster. We made it out to the bridge on this one. Silas was like 15 meters behind and the rest of the pack was behind him. Ian was a falling off which was concerning. I was about to start the next one but I had to rush to island to make a stop. I let the guys go off on their own. Silas already knows this but if he had a tougher time pushing himself when I'm not there he just has to keep practicing at it. I just try to find the littlest things to motivate myself. If there's a car besides me I try to push a little more(that won't be like that in a race but it's just an example). He'll get it but it's gonna happen in some races where any of our top 5 could be running alone and we are gonna have to find our own pace and different techniques to motivate ourselves that work for us. Once I got done with my stop I started the 4 min one after a little bit of jogging I was ready to kill these ones. I pushed the 4 min one a lot harder than the last one. I made it back to the farmers market. I saw the guys across the way near Newman. The 3 min one I went faster than the 4 min one. This one was probably 2 mile pace. I saw the guys finishing up and getting their stuff. Then I did the 2min one at maybe a little slower than mile pace. The next one was the 1 min one where I went faster than mile pace but slower than 800. It felt fast and I was out of breath. The last one I held back just a little bit from all out. Maybe a full 200 meters for the last 30 seconds but I'm not sure. It was a solid workout. I finished with a cool down into fall creek then did abs and stretching. Discussed with Weishaar about the duel meet. Some of the guys want to race which is understandable but the season is so long and rest will be key so it's good not to race too much. Coach wants us to get a lot of mileage in. We will be jogging/staying on our feet for pretty much the entire meet. I am doing a 1600/3200 double because why not. I've always wanted to do it. Coach W just said win as easily as possible. I'll just have some fun with this meet, it'll be a good time and I'm excited to use it as a workout.