View Workout (Keith Behrman)

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Midwest Open

September 11, 2010 (Morning)

Exercise Type: Run

Weather: Thunderstorm

Comments:
Legs didn't feel that great the day before, and after my run ins with my mega-deuce virus, I didn't have high hopes for today. Woke up early, had some oatmeal squares, morning tea and pre-run tea. Got to the course at 9AM and started my warm up right at 9:40 or so. Course seemed in decent condition, not a lot of rain yet. Some light misting during the girls race. Finished a 20 minute warm up and the rain started to pour at a steady rate. Stretched by the side of the shelter (the rain was coming from an angle, so putting my back against the wall allowed me to stay moderately dry). Did the usual routine; flexibility, spikes, strides, etc. Legs still felt a little heavy.

Got out and settled in. 73 through the 400M. Took it very easy up the large hill, making sure I didn't blow-up in the first mile. Came through the 800M in 2:40 or so. Stayed behind Limoni, I figured I wouldn't be beating him today, so staying behind him would be a good idea. Once we got into the woods, I tried to find a rhythm , but the trail was very crowded and muddy at this point. The rain was still coming strong, but I didn't notice it. Jeremy rolled up along side of me and I knew that meant I was going to slow. I figured I was in better shape than him, and he is a very smart racer, so I knew that I should be going faster. Got stuck behind the UW-Oshkosh pack. Their entire team got out hard and ran together in one large pack. Still stuck behind them, came through the mile in 5:28. About what I was expecting with the slow first mile. Jeremy opened up a hole and I followed him through. Finally it was me, Jeremy and Limoni with room to breath. I started pulling away from the almost immediately because I felt the pace was too slow. Rolled up and down the hills and came through the 2 mile in 10:40. so 5:12 last mile, not bad. Kept doing work on the trails, grabbing one guy at a time. I recovered from hills almost instantly, I was feeling very good. Came out into the opening and I took the large hill much more aggressively this time. 3 mile was about 15:46. So 5:06 or so for the middle mile. I didn't try to pass anyone up this, just to keep form and stay relaxed. Once I hit the top of the hill, I ROR'd HARD and kept pace. The next 400M were difficult, but I recovered. Caught more people on the winding trails in the back and HAMMERED the down hills hard. Don't remember my 4mile time. Came around the back and Caught the last guy on the top of the little hill going back into the woods with about 1K to go. Legs were feeling it a bit here. ROR'd again and hammered the downhill stretch. Got ready for the final uphill kick and I started to push myself with about 500M to go and kept picking it up every 100M or so. Gapped the guy by a little bit and no one was ahead of me to catch. Finished in 26:18!

I was very happy with this. I had no idea I was this fit. Especially seeing how I went out in ~5:30 and essentially rolled 5:12s for the last 4 miles. I really never felt fatigued until 7K either, meaning, I think I can shave at least 30s off of that time right now by just racing a bit more aggressively. I'm excited for Griak in two weeks!

Easy 4 mile cool down with Joel. Legs felt great (pretty good runner's high).