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sustained tempo and short hurdles

April 11, 2011 (Afternoon)

Exercise Type: Run

Comments:
for the first time in a while (since the day i ran with tim and ethan during VMI) we ran a sustained tempo, rather than a split tempo. the goal was to start on the slow end of the range, and speed up going along, but we got a little excited on mlk, and hit the first mile in 5:39. for the first two, i ran in a pack with corey, chris wade, and nate mercer, but since they were going longer, i ran back the last two alone. the second mile was 5 seconds slower (5:44) and the last two were 5:44 and 5:37. I was happy that i could pick up the pace even while running alone. a good tempo effort. ben and i headed over to nrv to run some 200s over hurdles. we started them on the curves to hit two hurdles on each interval. for some reason i was feeling uncomfortable leading right, so it had to be a conscious effort to lead right. out of 8 hurdles, i led right twice. apparently i'm getting lower to the hurdles, but one of the times, i grazed my trail knee on the hurdle--i think it was over-rotation of my knee. i got in another right lead as we left that felt good. cooled down through little italy for a total of 8ish miles.
"lift" - 4x pullups/dips (10/10, 10/10, 7/6, 6/6)
stretch, ibis x40, buddies from 10, hips x20.