4 mile tempo on the Urb. Did my usual warmup and got underway. The first mile was a little hot (5:15), and I got nervous about still being tired, so I wimped out a little and backed off. I don't remember what the turnaround time was. I reached 3 miles in 16:02 and decided I'd make sure I went under 5:20 pace. 2:38 and 2:32 for the last 2 halves for a 5:10 final mile. 21:12 total time. The last half is ever so slightly downhill, but that was still a surprise. I think it's time to go back to the fearless training mode, embracing the discomfort rather than shying away from it. I've given myself a couple workouts to recover from the race, and I should be good to go now. I took about 4 minutes rest and then did 6x30s with 1:00 rests at roughly mile pace. | 