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Tempo with Mustang

April 8, 2023 (Afternoon)

Exercise Type: Run

Weather: nice

Comments:
After coaching the STA meet, I agreed to run with Matt for his tempo run as he tapers for Boston. He jogged to my house and collected me. Dorsett to Crescent to Bethesda, to Old Georgetown Rd to NIH and Trolley Trail. Turned back at Beltway bridge and formally built into the tempo. Pace on the way out dropped down to about 7 flat. After turning we probably got down to 6:40 or quicker until I bailed southbound on Old Georgetown Rd while Matt accelerated and hugged the trail and NIH. I was back to 7:00 or maybe even 7:15 until a bathroom break at Paul. Spotted Matt already ahead of me on Crescent and took off after him. He doubled back and the half mile to Little Falls marker was 2:56 with me accelerating once by his side, 200 meters after the mile post. We relaxed for a bit after that, but were building back a strong pace by the Dorsett hill when I sent him ahead. Labored up that trying to to overdo it and finished up in his distant wake with a 4:31 stretch from Wisc up the brick path to home. Didn't feel fresh, but did feel decent enough to do this fairly challenging run. I took a bad step off the curb at Wisc on the return which strained something in the center of my lower back. Very painful after and for most of Monday, but improved by Tuesday and fine by Wednesday.