Did some intervals today. Started with a 15 minute jog warm up with Brittany 7:30 out and 7:30 back. Then did 3 10 minute intervals with 2 minute rest in between. The first mile went out in about 6:05 and then felt pretty good. Had a hill in the middle of it. The middle section was hard too felt good though. Came back a bit faster. Last interval the last mile was 5:59 and ended up being back 55 seconds faster than going out. Then did a 10 minute cool down. My confidence went back up which is good. I am glad I ran good today not to mention it was in 88 degree weather and high humidity. Its thunderstorming now.
Next week I start with Drew. Thinking of a plan. Sundays long run..Monday 40 min...Tuesday hill run...Wednesday interval work like today...Thursday 45min...Friday 30 min with strides...Saturdays off. That is for June so July maybe at 5 min to runs and then August 5 more min. Sounds like a plan to me.
Thursday, May 31, 2007
Wednesday, May 30, 2007
Short Bike
I biked for a short time outside cuz I didnt want to not be active today. It was about 30 minutes maybe a little bit longer. Just a bunch of times around the yard and it was really hot out so maybe about 3 miles biking. Knee felt a little funny but I will be running tomorrow so its all good.
Tuesday, May 29, 2007
Ugh
Its the only way to describe this run today.
Time: 43:25
Well Sunday I set the tone with my first mile being around 6:45 and felt good the entire way through. Today started out and went about 7:30-40s and I knew that I did not feel that good obviously the first mile sets my tone for the rest of the run. I had a nice run planned out would have taken me about 45 min but then I did not feel it at all so I decided to trim it up a bit and run about a 35 min run and that did not work out so good. I went up my road and then took the left out to 43. Then took that up Gettle and then cut the corner so I did not have to go all the way out to Jiffy. Then came back in the wind. Was about 25 minutes there and I already felt like I was not good. Took that all the way back to my road and took a left and then up my street to my house. Just did not feel good at all. I felt like I was out of rhythmn and I just could not get in tune with my body at all. Felt like I was jerky and I kept checking my turnover like I always do and that was still the usual. It might be cuz I did not run yesterday but I dont know. Just felt out of sorts I cant even explain hence the title. Once I knew I was not feeling so hot I made sure I did not make attempts to go faster so that I was to be all over the place and feel terrible while trying to go faster. Felt I needed to be mature and just run. At times I felt like I was just shuffling my feet. I dont know cant explain. First day I felt like my legs were just not under me and my cardio was fine. Normally its the other way around that slows me down. Just was an off day but it happens. Kinda got hot toward the end but still didnt bother me.
Plus got that email from Greg this morning. I am in absolutely shock to say the least. I feel like I want to do something to have him come back but I dont know. I want the four of us Rob, Alex, Tim, and me to make him proud and show him where we started and how we end up becuz of him. I just feel like I wanna not let him down and show him we were the turning point and the foundation and pull through with his trust and belief in us. I am almost kinda heartbroken I guess becuz he helped me pick this college. I came to him a couple of times and visited him and he made me want to be here and it was just always so great to talk to him. No matter what he was always there to talk to. He really had a huge impact on me picking New Paltz and that isnt going to change. I learned a lot from him and all this with just one year under my belt. I just really wish there was something I could do....
Time: 43:25
Well Sunday I set the tone with my first mile being around 6:45 and felt good the entire way through. Today started out and went about 7:30-40s and I knew that I did not feel that good obviously the first mile sets my tone for the rest of the run. I had a nice run planned out would have taken me about 45 min but then I did not feel it at all so I decided to trim it up a bit and run about a 35 min run and that did not work out so good. I went up my road and then took the left out to 43. Then took that up Gettle and then cut the corner so I did not have to go all the way out to Jiffy. Then came back in the wind. Was about 25 minutes there and I already felt like I was not good. Took that all the way back to my road and took a left and then up my street to my house. Just did not feel good at all. I felt like I was out of rhythmn and I just could not get in tune with my body at all. Felt like I was jerky and I kept checking my turnover like I always do and that was still the usual. It might be cuz I did not run yesterday but I dont know. Just felt out of sorts I cant even explain hence the title. Once I knew I was not feeling so hot I made sure I did not make attempts to go faster so that I was to be all over the place and feel terrible while trying to go faster. Felt I needed to be mature and just run. At times I felt like I was just shuffling my feet. I dont know cant explain. First day I felt like my legs were just not under me and my cardio was fine. Normally its the other way around that slows me down. Just was an off day but it happens. Kinda got hot toward the end but still didnt bother me.
Plus got that email from Greg this morning. I am in absolutely shock to say the least. I feel like I want to do something to have him come back but I dont know. I want the four of us Rob, Alex, Tim, and me to make him proud and show him where we started and how we end up becuz of him. I just feel like I wanna not let him down and show him we were the turning point and the foundation and pull through with his trust and belief in us. I am almost kinda heartbroken I guess becuz he helped me pick this college. I came to him a couple of times and visited him and he made me want to be here and it was just always so great to talk to him. No matter what he was always there to talk to. He really had a huge impact on me picking New Paltz and that isnt going to change. I learned a lot from him and all this with just one year under my belt. I just really wish there was something I could do....
Sunday, May 27, 2007
Long Run
Time: 59:30
I ran up the road to Burden Lake Road and then took a left to 43. I crossed over and past the church and headed to 66. Then went to the intersection and took 351 all the way back down to 43. Then took 43 down to my house and then take a left. The first mile has only one hill in it. The 2nd mile has no hills and the third has two hard hills. The 4th mile has a hard hill. The rest of the miles have one hill. Rode in the car to map out how long it was and ended up being 8.5 miles so it averaged exactly 7 minute miles. The goal is to break an hour in the Boilermaker 15K 9.3 miles. Felt good and definitely could have gone faster but this isn't the time to be blowing out the fast runs.
I ran up the road to Burden Lake Road and then took a left to 43. I crossed over and past the church and headed to 66. Then went to the intersection and took 351 all the way back down to 43. Then took 43 down to my house and then take a left. The first mile has only one hill in it. The 2nd mile has no hills and the third has two hard hills. The 4th mile has a hard hill. The rest of the miles have one hill. Rode in the car to map out how long it was and ended up being 8.5 miles so it averaged exactly 7 minute miles. The goal is to break an hour in the Boilermaker 15K 9.3 miles. Felt good and definitely could have gone faster but this isn't the time to be blowing out the fast runs.
Friday, May 25, 2007
Ultimate Frisbee Day
Well since sectionals was yesterday and that lasted until 10 last night that makes today the first day of no practice for the rest of the school year which means Ultimate Frisbee Day. Everyone from the track team and alumni and anyone else who wants to play comes out and plays ultimate frisbee for the day. It was about 90 degrees and we played about 2 hours so it was good. A fun time.
Thursday, May 24, 2007
Basketball
Had an off day yesterday because of work and other stuff throughout the day. Today I decided to play basketball and I played over an hour maybe an hour and a half. Then I am going to sectionals class A at 2 and that runs until about 9 and its at our track so that should be fun. Its amazing out too 80 something.
Tuesday, May 22, 2007
Hill Repeats
Time: 30:00
Went up my road about 5:30 minutes then did repeats up this hill. Did that about 12 times and it takes about a 1:15 to get to the top and 30 seconds back down. Then ran back a bit faster and did one loop around my yard. It was a bit hot out but still felt good. Didn't feel like the hills were bothering me at all until the 9th or 10th time.
Went up my road about 5:30 minutes then did repeats up this hill. Did that about 12 times and it takes about a 1:15 to get to the top and 30 seconds back down. Then ran back a bit faster and did one loop around my yard. It was a bit hot out but still felt good. Didn't feel like the hills were bothering me at all until the 9th or 10th time.
Monday, May 21, 2007
Nice Day Run
Time: 43:20
Ran out 22:30 down my road with the wind and ran back 1:40 faster into the wind on the way back. Really did not feel like i was going that much faster. I felt really comfortable. Definitely 6 miles maybe a little bit more. It was a nice run and it helps that Brittany biked while I ran. Its a lot easier to run when someone else is around you either biking or running. It was a really nice day out went out at about 2:45 too and it probably was about 70 degrees. Felt really good throughout.
Ran out 22:30 down my road with the wind and ran back 1:40 faster into the wind on the way back. Really did not feel like i was going that much faster. I felt really comfortable. Definitely 6 miles maybe a little bit more. It was a nice run and it helps that Brittany biked while I ran. Its a lot easier to run when someone else is around you either biking or running. It was a really nice day out went out at about 2:45 too and it probably was about 70 degrees. Felt really good throughout.
Sunday, May 20, 2007
The Back Way To Brittany's Run
Time: 49:34
I went the back way from my house to Brittany's house through the hills and all of the pavement this morning around 7:30. It was raining for the first 2 miles and then it stopped. It was a lot of hills. My dad made a description and mapped out the miles its exactly a 7 mile run.
1st Mile- 7:25 and it is slightly inclined for the first half mile and then 1/10 of a mile is a steep hill, slight decline. Felt really good just going out conservative because I know there are hills coming.
2nd Mile-7:20 Total time-14:45 It is a steady decline for 4/10 of a mile, slight incline for 2/10 of a mile then slight decline for 1/10 and incline for 2/10 and 1/10 decline. Still felt good staying consistent.
3rd Mile-7:04 Total time-21:49 Steady steep hill for 3/10 of a mile, slight decline for 2/10, steep decline for 2/10, steep uphill for 2/10 and level for 1/10. Went through 2 big hills and had a nice drop off and felt really good so far.
4th Mile-6:49 Total time-28:38 Slight decline for 4/10 of a mile and level for 6/10. Felt really good and could have gone faster but knew that there were big hills that were coming up. Felt really comfy.
5th Mile-7:56 Total time-36:34 Steep hill for 5/10 of a mile gradual decline for 1/10 and steep hill for 4/10. This is where it was though. Started right at the bottom of a steep hill and then finished at the top of a 2nd steep hill farther down. It is a steep incline and I felt and just increased my turnover and worked on my breathing and just kept at it between the hills.
6th Mile-7:00 Total time-43:34 Steep decline for 2/10, small hill for 1/10, level for 1/10, incline for 1/10, decline for 1/10, small hill for 1/10, decline for 1/10, and incline for 2/10. Felt like I got a second wind after those two big hills. Ran the downhills really smoothly and powered up the other hills cuz they were nothing compared to the ones I already ran over.
7th Mile-6:00 Total time-49:34 Incline for 1/10, decline for 1/10, steep decline for 2/10, level for 1/10, decline for 3/10, and steep incline for 2/10. Pavement switched over to a dirt driveway half way through this mile and most of it was down hill. Once I got on the dirt driveway I felt like I was going faster and those last two hills were pretty easy. Overall I felt like I could have gone longer, but it was a good workout and I will probably do this run again so I am leaving the description here.
Was a great day for running.
I went the back way from my house to Brittany's house through the hills and all of the pavement this morning around 7:30. It was raining for the first 2 miles and then it stopped. It was a lot of hills. My dad made a description and mapped out the miles its exactly a 7 mile run.
1st Mile- 7:25 and it is slightly inclined for the first half mile and then 1/10 of a mile is a steep hill, slight decline. Felt really good just going out conservative because I know there are hills coming.
2nd Mile-7:20 Total time-14:45 It is a steady decline for 4/10 of a mile, slight incline for 2/10 of a mile then slight decline for 1/10 and incline for 2/10 and 1/10 decline. Still felt good staying consistent.
3rd Mile-7:04 Total time-21:49 Steady steep hill for 3/10 of a mile, slight decline for 2/10, steep decline for 2/10, steep uphill for 2/10 and level for 1/10. Went through 2 big hills and had a nice drop off and felt really good so far.
4th Mile-6:49 Total time-28:38 Slight decline for 4/10 of a mile and level for 6/10. Felt really good and could have gone faster but knew that there were big hills that were coming up. Felt really comfy.
5th Mile-7:56 Total time-36:34 Steep hill for 5/10 of a mile gradual decline for 1/10 and steep hill for 4/10. This is where it was though. Started right at the bottom of a steep hill and then finished at the top of a 2nd steep hill farther down. It is a steep incline and I felt and just increased my turnover and worked on my breathing and just kept at it between the hills.
6th Mile-7:00 Total time-43:34 Steep decline for 2/10, small hill for 1/10, level for 1/10, incline for 1/10, decline for 1/10, small hill for 1/10, decline for 1/10, and incline for 2/10. Felt like I got a second wind after those two big hills. Ran the downhills really smoothly and powered up the other hills cuz they were nothing compared to the ones I already ran over.
7th Mile-6:00 Total time-49:34 Incline for 1/10, decline for 1/10, steep decline for 2/10, level for 1/10, decline for 3/10, and steep incline for 2/10. Pavement switched over to a dirt driveway half way through this mile and most of it was down hill. Once I got on the dirt driveway I felt like I was going faster and those last two hills were pretty easy. Overall I felt like I could have gone longer, but it was a good workout and I will probably do this run again so I am leaving the description here.
Was a great day for running.
Friday, May 18, 2007
First Run Back in AP
Went to the high school for track practices and got to see everyone that I missed so much. Got to see Rachael, Sandy, Roxanne, Elise, Taylor, Drew, and Emily. I really missed everyone a lot. Well I went on a 2.5 mile tempo run around the Jiffy Loop and it was really nice. Ran it in about 19:00 minutes. Its got a nice hill at the beginning about 1000m up and pretty inclined and then the rest of the way is flat or gradual downhill felt really good even though its a bit cold. Had a little bit of a rest for frisbee then was bored and ran another 10 laps on the track which is about 2.5 miles in about 16:10. It felt really good the wind was on the back stretch and I ran the opposite direction cuz everyone else was. Just felt good to be running and back again nice and refreshing.
Tuesday, May 15, 2007
Adventure Run
Went up to overcliff undercliff and split rock today. Rob, Alex, Harry, and me went about 5 minutes on the trail then headed trailblazing up off the train and ontop of the cliff. We spent about a half an hour climbing up to the other side over the edge and then back. Got a few scratches of blood. Then ran another 15 minutes and stopped at this place where it was cold. Like another rock scramble and stuff. Then ran another 20 minutes down a rocky trail to split rock. Took a nice dip in the water and went under a few times. It was freezing. Matt and Laura came too and they were there once we were about to leave and drove us up to the parking lot. I was a bit exhausted from climbing and everything but I felt good running. It was a very accomplishing day and everything. Felt really good. Was going pretty fast with Rob to split rock after the second stop. It was great.
Monday, May 14, 2007
Nice Run
Time: 51:18
Ran with Harry at about 7:45ish at night. We went down to 32 and saw his old apartment he used to have. Then kept going out about 20:15 and then we turned around. We then went down Boces to Hugenot street. From there we went through the gardens and then back Hugenot again. We then went up Main Street and back over toward ours dorms to stretch outside. Felt really good the entire time. I have not rain since the race so it was good to be fresh and everything. We went a nice pace the entire time and then up main street we went a bit hard and then over to the school at a nice cool down pace. Just felt really good to keep going and it was so nice out. Love sunset runs and sunrise runs its amazing stuff.
Ran with Harry at about 7:45ish at night. We went down to 32 and saw his old apartment he used to have. Then kept going out about 20:15 and then we turned around. We then went down Boces to Hugenot street. From there we went through the gardens and then back Hugenot again. We then went up Main Street and back over toward ours dorms to stretch outside. Felt really good the entire time. I have not rain since the race so it was good to be fresh and everything. We went a nice pace the entire time and then up main street we went a bit hard and then over to the school at a nice cool down pace. Just felt really good to keep going and it was so nice out. Love sunset runs and sunrise runs its amazing stuff.
Saturday, May 12, 2007
Hike up to Sky Top
Went for a hike up to sky top with Matt and Laura. It was really nice and everything. Nice walk and everything else. It was my workout and it was good something to keep the legs going and the exercise up. It was still really nice overall.
Thursday, May 10, 2007
5k Race
Hence the title today was the 5k Race on Hugenot street. I remember running it back in August in about 19:10s or something around that. It is not a fast course but is pretty much completely flat.
Time was 18:10 and I had a 5:22 mile to start it off then a 6:00 mile. First mile I stayed a couple of seconds behind Rob and Harry and Mike ran it too. I was in 6th. Felt aggressive at the beginning it was tough. Rail trail killed me. Harry was about 40 something seconds in front of me at about the 2nd mile and I had fallen to 7th and by myself. No one else was going to pass me and I was catching up on the last mile. I managed to come in 7th. Cut the lead of Harry down to 8 seconds so about 30 something seconds I cut off in the last mile and more like 20 something seconds to Rob who finished 5th. Mike won the race and then another strong runner who runs fast miles that Mike knows. A pro triathalon girl finished 3rd and then another guy that I did not know. I feel pretty beat now. Did about 25 minute cool down just did the course nice and easy once more. The rail trail part was really slow and I felt really slow there. Just felt that I could not run well that part of the race. Tim and Alex had strong runs I think Tim was low 19s and Alex was just under 20. It was a hot day too had a nice breeze here and there probably 83 or something before the race. Otherwise I am satisfied and beat. Girls finished strong too. Steph, Lisa, Becca, Kelly, and everyone else ran great.
Time was 18:10 and I had a 5:22 mile to start it off then a 6:00 mile. First mile I stayed a couple of seconds behind Rob and Harry and Mike ran it too. I was in 6th. Felt aggressive at the beginning it was tough. Rail trail killed me. Harry was about 40 something seconds in front of me at about the 2nd mile and I had fallen to 7th and by myself. No one else was going to pass me and I was catching up on the last mile. I managed to come in 7th. Cut the lead of Harry down to 8 seconds so about 30 something seconds I cut off in the last mile and more like 20 something seconds to Rob who finished 5th. Mike won the race and then another strong runner who runs fast miles that Mike knows. A pro triathalon girl finished 3rd and then another guy that I did not know. I feel pretty beat now. Did about 25 minute cool down just did the course nice and easy once more. The rail trail part was really slow and I felt really slow there. Just felt that I could not run well that part of the race. Tim and Alex had strong runs I think Tim was low 19s and Alex was just under 20. It was a hot day too had a nice breeze here and there probably 83 or something before the race. Otherwise I am satisfied and beat. Girls finished strong too. Steph, Lisa, Becca, Kelly, and everyone else ran great.
Wednesday, May 9, 2007
Athletic Banquet Day
Time: 30:01
Did a run with Harry it was about 86 degrees outside so we did the NPHS loop. It was really hot and felt really comfy and everything just sweated a lot that is about it. Just going to spend a lot of time hydrating for tomorrow's race. Stretch was good too.
Did a run with Harry it was about 86 degrees outside so we did the NPHS loop. It was really hot and felt really comfy and everything just sweated a lot that is about it. Just going to spend a lot of time hydrating for tomorrow's race. Stretch was good too.
Tuesday, May 8, 2007
Hot Run Today
Time: 39.02
It was a hot day and a nice easy slow run was in order. Used to going hard these days, but today was a nice day coming up the race thursday. Everything felt good although a bit sluggish cuz of the heat but besides that it was a good run. We all felt the heat and I felt pretty comfy toward the end so it is all good. Banquet tomorrow woot woot!
It was a hot day and a nice easy slow run was in order. Used to going hard these days, but today was a nice day coming up the race thursday. Everything felt good although a bit sluggish cuz of the heat but besides that it was a good run. We all felt the heat and I felt pretty comfy toward the end so it is all good. Banquet tomorrow woot woot!
Monday, May 7, 2007
Nice Easy Run
Time: 39:03
Did a nice short easy run today. Went out about 19 minutes just passed the bridge rail trail south. Felt like a really nice pace. Felt pretty comfortable with everyone Alex, Rob, and Tim. We all seemed comfy running. It was a nice day outside anyways and was a good time. Had a good stretch and that is about it.
Did a nice short easy run today. Went out about 19 minutes just passed the bridge rail trail south. Felt like a really nice pace. Felt pretty comfortable with everyone Alex, Rob, and Tim. We all seemed comfy running. It was a nice day outside anyways and was a good time. Had a good stretch and that is about it.
Sunday, May 6, 2007
Workout I did yesterday
Went out on the track with matt and did a mile about 8:40 at his pace then did 4 by 200 and 2 by 400. Later went and played a lil frisbee and then played some softball. 200s were a bit fast around 37 and the 400 were around 1:15 so I know I need to tone that back a lil bit. Felt really good though.
Thursday, May 3, 2007
Duck Pond run last practice
Time: 51:33
Was a sweet day perfect weather outside. Went up the hills at duck pond and then came down it was a really nice run. Stayed up with Rob, Harry, and Greg the entire way up and then we went down hill and it was just Harry and me and then Greg was a little bit farther back. I felt amazing just going up the hills then going down hill just freed everything up and I felt great. We came down fast cuz it was down hill so Greg had us run on the aquaduct for a lil bit to get up to 50 minutes and then went back. I guess the rest of the guys just went straight back so they finished before we did and probably before the 50 minutes but thats alright. Felt really good I think Greg said we were averaging a 6:50 mile pace and that is a good sign with the hills and with the long run. Just felt really good sad its the last practice.
Was a sweet day perfect weather outside. Went up the hills at duck pond and then came down it was a really nice run. Stayed up with Rob, Harry, and Greg the entire way up and then we went down hill and it was just Harry and me and then Greg was a little bit farther back. I felt amazing just going up the hills then going down hill just freed everything up and I felt great. We came down fast cuz it was down hill so Greg had us run on the aquaduct for a lil bit to get up to 50 minutes and then went back. I guess the rest of the guys just went straight back so they finished before we did and probably before the 50 minutes but thats alright. Felt really good I think Greg said we were averaging a 6:50 mile pace and that is a good sign with the hills and with the long run. Just felt really good sad its the last practice.
Wednesday, May 2, 2007
Hard Tempo Day
Time:58.29
That was the full time of the run. We did a 15 min warmup down to the rail trail and rail trail south and back then started right at the steps. We did 30 minute interval trying to hold our pace. The first two miles were good about 6:06 pace and then hit about the 16-17 minute mark and started to feel uncomfortable and turned around at about the 18 and a half minute mark. On the way back was able to keep the pace I think about in the 6:10-6:20 range. I felt like crap once I hit about 6-7 minutes to go. Rob had a good day and then I was a bit farther back. Harry was farther back from me and Tim was somewhere probably turned around a bit sooner and Alex was recovering from his hip problems. Then we just headed back down the rail trail and up to the gym to stretch. My guess is that it was between 7 and a half to 8 mile run with about 5 mile 30 minute interval in there just around an 8K. Right now I feel pretty dead the heat was a bit much too. I sweated a lot and have a lot of salt deposits all over me but other than that I feel very accomplished. Tomorrow is the last practice gonna miss it so much.
That was the full time of the run. We did a 15 min warmup down to the rail trail and rail trail south and back then started right at the steps. We did 30 minute interval trying to hold our pace. The first two miles were good about 6:06 pace and then hit about the 16-17 minute mark and started to feel uncomfortable and turned around at about the 18 and a half minute mark. On the way back was able to keep the pace I think about in the 6:10-6:20 range. I felt like crap once I hit about 6-7 minutes to go. Rob had a good day and then I was a bit farther back. Harry was farther back from me and Tim was somewhere probably turned around a bit sooner and Alex was recovering from his hip problems. Then we just headed back down the rail trail and up to the gym to stretch. My guess is that it was between 7 and a half to 8 mile run with about 5 mile 30 minute interval in there just around an 8K. Right now I feel pretty dead the heat was a bit much too. I sweated a lot and have a lot of salt deposits all over me but other than that I feel very accomplished. Tomorrow is the last practice gonna miss it so much.
Tuesday, May 1, 2007
Track workout Tuesdays
Had a nice patterned workout today. Did a 15 minutes warmup with 4 by 100 strides at the end. Then doing 4 by 200 to find that target pace ended up being between 40-42 the entire time. Then we did an 800-2 minute 30 second rest-600-1 minute 30 second rest-400-30 second rest-200 5 minute rest between sets and we repeated that.
Splits were:
800-2:45
600-2:06
400-1:23
200-40
800-2:43
600-1:59
400-1:16
200-35
Felt really good throughout stayed on Rob and Harry's back shoulder the entire time and toward the end would fan out next to them. The wind was mostly on the back stretch too and it was not that hot today. I felt that it was a really good effort because we hit those target paces and then went below because we knew we could. Then we finished with a 10 minute cool down and then a nice up to the stomach ice bath which felt really good. I have been feeling really strong since that 6 by 1000 workout the past week which I was able to hold 3:28-3:30 pace actually descending from 3:30 to 3:28. Was a big confidence booster to have a workout like that. Can not wait to run tomorrow already.
Splits were:
800-2:45
600-2:06
400-1:23
200-40
800-2:43
600-1:59
400-1:16
200-35
Felt really good throughout stayed on Rob and Harry's back shoulder the entire time and toward the end would fan out next to them. The wind was mostly on the back stretch too and it was not that hot today. I felt that it was a really good effort because we hit those target paces and then went below because we knew we could. Then we finished with a 10 minute cool down and then a nice up to the stomach ice bath which felt really good. I have been feeling really strong since that 6 by 1000 workout the past week which I was able to hold 3:28-3:30 pace actually descending from 3:30 to 3:28. Was a big confidence booster to have a workout like that. Can not wait to run tomorrow already.
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