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monday, january 11, 2010

Running Log/Track Work

Distance: 5:05 miles
Time: 46:32

Comments:The run on the concrete last week seemed to really mess me up. I was pretty sore right afterward and for several days on as well. I spoke with coach and he thought it was likely a mix of both the surface and the intensity. Things didn't bode well for this evening either. I felt pretty yukky today for some reason. Not sick or injured or anything, just tired and drained. Very BLAH.

The workout was a full ladder starting at 100 meters and increasing to 600 meters before going back down - a collection of relatively short but very intense efforts. Coach wanted me hitting at least mile pace for the shorter distances and no worse than 5K for the longer ones. The break between each effort was to be no longer than the time of the preceding run.

As usual, I burst out way too fast. By the time I got up to a full lap I could feel the effort take it's toll. As a result, the middle three runs were pretty rough. A good part of these were just holding together to finish rather than continuous control. As the distances shortened, I was able to bring the pace back up. The last 100m and 200m were about the same as the first ones.

Conditions:

Hour: 6:00 p.m.
Surface: track
Weather: clear
Temperature: 50 degrees
Humidity: 30 percent
Wind: none
Location:Corona del Sol High School, Chandler, Arizona
Shoes: Pearl iZUMi Surge+
Sin Musica

Injury update: Hip extra achy today.

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