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7-mile tempo with pick-up

October 6, 2010 (Afternoon)

Exercise Type: Run

Comments:
back to the seven-mile tempo. this time coach put me with the second group. our goal time was 5:50 to 6:00. on the way out, phil and i led; we were hitting 6:00+ for a few. i think we just couldn't get the pace down. coach told us if we're feeling good, to pick up the pace on the way back. we did. it was too fast at first so i held back after we hit the first mile in 5:30. i decided i'd try to catch the four guys in front of me: paul, corey, nick, and aaron. i caught nick and aaron around 5.5, then dropped them. caught corey with about 300m to go, and finished just in front. it felt good to kick over three miles. i ran the last three in about 5:33 pace.
then we did 6x 200m striders on mlk. i was pretty exhausted already. cooled down to veale. skipped strength training and took a long icebath.