April 25 2007

Type of run: 15 min warm up > 3x 10 min tempo at 6:15 pace> 15 min cool down. I felt comfortable and able to hold a sub 6:00 min mile pace but I couldn't keep my heart rate up. I did feel the ability to hold it up better than the work out the day before. Rob felt awesome. He has been consistently on top of Greg's practice and at least running Greg's times.
Time: 1:02~
Description: Ran from coaches elting gym exit to rail trail north. 1 min rest intervals in between tempo intervals. We ran past mikes road. The trail was repaved it must have washed out during the flood. Turned around after 5 min into the second 10 min at tempo. At 36 mins. at 42 mins Alex and I started the last tempo. Nick was able to hold Rob's pace. And only fell off with 3 min left of tempo. Tim was able to stay ahead of nick and hold onto rob fairly well. Alex and I cooled down for ~15 mins on the return to elting gym. I showed Alex some stretches that could potentially help him. We all stretched in the lower main lodge outside of athletic training room.
Additional notes: I am still in a caloric deficit. I ate lunch but not early enough before practice. I ate a very filling and good breakfast. I couldn't get my heart rate up and keep it there. I couldn't hold onto the second tempo run with rob and nick. I stuck with Alex and tried to encourage him to keep an elevated pace that he couldn't maintain easily
Result: I had a good strong effort. I got to talk with Alex and understand him better. I got the idea to eat a lot of food. I want to get a head of my caloric usage. I felt more confident in my solid effort because I could put the times in with greater consistency then in the workout the day before.