When it comes to bad runs, this one ranked right up there in the top 10 for me. Sometime this week I needed a 4 mile tempo with 6:52 being the target pace. When I saw that snow was coming in tomorrow, I decided to do it today. I still have a nasty cold, haven't slept well, and was tired, but stupid me decided to attempt it anyway. Big mistake. Warmed up 2.2, 9:32, 9:00, .2 at 8:59 pace, then started the tempo. I knew I was in trouble in the first mile. My legs were stiff and unresponsive, my form felt jerky and strained, and I was tired of it already. By the second mile my calves were burning. Lactic acid already? Really? Third mile I was falling apart, I knew I wasn't anywhere near target pace, and almost abandoned the tempo completely, but then decided that although it wasn't going to be what I wanted, I could at least get a sub-marathon pace tempo out of it. Fourth mile my legs were so stiff and acidy, it was hard to push. It couldn't be over soon enough. 6:59, 6:57, 7:01, 7:06. I slowed to a pathetic shuffle, and almost walked. Although my breathing had recovered within 1/2 mile, my stiff, sad legs really didn't recover at all. It was hard to run 9:00 pace. I kept jogging and jogging trying to loosen them up but it didn't work. Cooled down 2 and some change 9:19,8:57, .47 at 8:46 pace. Came in and did lots of gentle stretching. Awful run. The rest of my runs this week will be restful and easy until I am over this cold, a little more rested, and my legs get over this icky tight acid feeling. | 