AM: 4.25 PM: 6.25 including 9x400 with 1min recovery in 69, 72, 72, 72, 73, 74, 72, 71, 72... So I lead out the first one and feel pretty good, but henry wanted to lead the next few so I let him and I ran fairly on the outside of the lane to stay close. After he hit 74 I started leading again because I knew I could go faster. Had to go around some people a few times but it wasn't too bad. I had planned on 10x400 but henry dropped after number 8 (which he lead and I needed to pass him). I knew that I would run a 71 or maybe 70 at that point. But since it is an indicator workout, there wasn't much point in doing it once I knew I could. And with nobody to run with I just said screw it. Excuses excuses I know. But I know what I could run, and that is the point of the workout. I don't think the last one has much if any physiological benefit and it might be detrimental to go that hard. Averaged 71.8 (but probably more like 72.2 considering I don't remember the tenths place for any of them). Should be good for a 4:48 or slightly better. The new goal is just to break 4:50 this race and then see if I can break that time next week.
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