Bret

AM - got up early and headed to the gym to get the last long-ish run/workout in the books.  Had a decently solid effort.  2 miles warm up, then miles 2-8 at just under 7 mins per mile; then 10k at 6:23 pace with about a mile cool down.  Very comfortable at the 7 min pace as expected - so that's a reassurance each time I go out when I know I have much more to give.  I think the 6:23 pace was on the edge of things for me as I got to the last couple of miles.  I was working, not straining, but working hard enough that I know, that pace is slightly out of reach of my current fitness to expect it to be marathon pace. So, all in all a good workout.  May need some massage on the the left calf as it was quite tender afterwards.

Interesting read -  Runner uses EPO -- I did not realize when I posted this, it was a point of discussion over on Let's Run.

 PM - 5 miles ponderously easy at lunchtime.  Calves were sore and tight from the workout this morning.  Used the foam roller on my legs afterwards.  Seems to have improved somewhat.