Northwest fields tempo today. I wanted to do just 6 and run it at 5:20, but the coaches talked me into doing 8 a little bit slower. It was a bit breezy today, but nothing terrible. Despite that, I ran a new PR for 8 miles of 43:31. I love running pr's in practice. We started at 5:41, then 5:30, 5:28, 5:28, 5:26, 5:22, 5:21, 5:09 (I'll have to check later if that adds up--Bill will send out a spreadsheet and I can update it). So I ran my last 4 miles in about 21:18 if I got those splits right. Dak started ratcheting down the pace a little after halfway, but I was really surprised on that 6th mile--the drop to 5:22 wasn't noticeable. I also ran the last 800m hard, trying to simulate a good finish in a race. 2:29 w/ a 72 last 400, hence the fast last mile. | 