View Workout (Jake Avery)

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Mile repeats

April 28, 2016 (Morning)

Exercise Type: Run

Comments:
After a day of plane flights including one that I had to turn around while I was in the air and go back to the airport because the smoke detectors were off I finally got back to Ithaca. I was happy to be back for running reasons because there are actually hills and it not upper 80's all the time. Got home for 15 mins and turned around and went to Cornell for a workout with Neil and Hunter. My legs were pretty tight from sitting down all day. We did a 15 min warmup into the plantations. Then we got back and did a few strides before starting our workout. The workout was:
4x1600 slightly below tempo pace-
w/ 3 min recovery
4x200 at mile pace-
w/ 200 jog recovery
Almost all the Cornell guys were on the track during the workout and they were just watching us. I just felt off the entire workout because of the plane flights all morning but I got the effort it and hit my times and that's all that matters. The first mile I started out quick going out in 34 and then 69. I knew that was too quick and tried to slow it down. I felt it a little bit in the last 2 laps. Finished in 5:12 which was where I wanted to be. Jogged around for 3 mins then started the next mile. This mile was pretty much the same except I was feeling it a little earlier and was breathing harder. Also I picked it up a little bit with 400 left. I was breathing hard for the last 2 laps. Hit 5:08. The next mile was pretty much identical hit the same exact time 5:08. Felt bad for each of my miles, my arms were just tight. The last one I just wanted to focus on what I would do in a real mile. I did a pickup at 800m and focused on that third lap because that's the make or break lap. Hit 4:57 which was a good effort. I was breathing hard after the first lap. But for some reason this one felt easier than the last mile. Jogged for three mins then started our 200's. The first one I did was in 31. I changed up my form and felt a little better. The next one was also 31. The 200's felt hard after the miles. The last 2 I went I a little faster on. I wasn't going all out I was pushing just a little more. Hit 30-29 for the last 2. I was definitely tired afterwards but not dead tired. We went back to the plantations for our cool down to finish off the workout. It was good to be back with the guys doing a workout. My legs were sore after. Especially my quad. I took a much needed ice bath in the night. I haven't taken one in awhile and it should help.