Bret

AM - 4 miles very easy this morning.  Quite tired getting up today - noticed my RHR was a little elavated so I decided to keep things short and easy.  Really felt refreshed afterwards - not too far and not too hard - Will play it by ear as to my second workout today.  May do some LT work or may continue to keep it aerobic and light. 

PM - had a great workout at lunch.  20 min warm up then 25 mins at sub AT; then 1.5 miles cool down.  Though I had not read Bam's suggestion before I headed to the gym to consider doing another recovery run, I had in my mind that if I felt reasonably rested and relaxed in the warm up I would go for it, otherwise I would just keep it easy.  

I would describe this as a "time trial" of sorts, because I really have not tested what I can do since starting this aerobic build-up a few months ago.  So I started out at what I thought was my threshold pace at 6:20 but within a few minutes I realized that this was not fast enough and gradually settled in at 6:03 which is what I ran at for basically 4 miles.  Wore the heartrate monitor and never exceeded my anaerobic threshold number of.  Also wore my Ascics Tarther racing flats.  Felt very excited with this and fairly confident I could run just about sub 6 min pace for a 10k based on this effort.