AM - 6.5 miles. Easy morning. PM - 12.5 miles. Warmed up 3 miles, then 8 mile tempo run - splits were 5:14, 5:17, 5:16, 5:13, 5:16, 5:14, 5:13, 5:10 (Average pace = 5:14 / mile). Cooled down 1.5 miles w/ Andrea, who was running by as I was finishing up. Did this run on the new extended (1.3 mile) version of the Winder Loop, where I've done my last couple tempos. Today was one of those days where I just didn't feel like doing a workout. Everyone knows what that feels like. I tried to justify my sickness as an excuse. When I got out the door, I told myself I'd just do a short tempo and see how it felt... well, I'm glad I decided to suck it up and do the tempo, because once I started it felt nice and smooth. I got in a great rhythm right off the bat and felt like I could have kept it up quite a bit longer. Right now it feels very natural to lock into that "5:15 +/- a few seconds" pace. ------------------------ Functional path training is an interesting blog to follow. Its not necessarily about running - but some of the lessons and thoughts can most certainly be applied to our sport. I won't copy and paste the whole thing - but their recent post on "Level of Expectation" was especially good.
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