Went up to the oval to do a workout with Garek and got to do the famous East warm up. 2 miles, mile of speed changes. Changes shoes, jogged a lap. The workout was 5x1k's with jogging about a lap and a half for rest. Bill had me do them at 4:40 pace, or 2:55. First two I hit 2:56 and 2:55. Then for 3 and 4 he had us do the first 200 faster, settle into the pace til about 100 left and pick it up a lil. I hit 2:54 and 2:55. For the 5th one he didn't have us start out faster, but we picked it up with 300 to go and each 100 picked it up more. I hit 2:52. Then we finished with 3x400's. I didn't know the pace for the first one so I just kinda went a lil behind Garek. Hit a 63. We were supposed to get 2 seconds faster each time and I did that getting a 61 and 59. Really good workout, especially since the last running I did before today was on the beach on Saturday after the race and I sat on a bus all day Sunday. My breathing was completely fine just my legs felt heavy. I feel totally ready to kill it at nationals and feel like I'm in the best shape of my life by far. Cool down half mile to 11.5
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