LM warmup (10 reps), 11.1 miles in 1:21:53, 7:22/mi, HR 157, w/ 3 mile warmup, 2 x Drills, 6 x Strides, 5 Tempo miles in 7:01, 7:15, 7:27, 7:29, 6:15 (4 uphill, 1 downhill), 3 mile cooldown. PU/SU/Leg ladder (7/7/4) & stretching. Mostly cloudy, humid, breezy and fairly pleasant (65F). Even with yesterday's easy effort, legs still a bit fatigued. Drills very uninspired. Strides loosened things up. Happy with the tempo effort today....instead of killing myself trying to maintain an unreasonable pace headed uphill, I truly went by effort today and was rewarded with a "comfortably hard" tempo run. Glad when I reached the turnaround to head back downhill, and moreso when the tempo portion was over, but it was manageable and not completely unpleasant. Tomorrow's my short day for the week...another chance for the legs to recover. | 