I had to give blood and urine samples this morning, and had to fast. So, no running this morning. Off to the gym late morning. Since I was stuck on the treadmill, I ran a tempo workout. It was one that Camille Heron does. It was perfect for boring treadmill running. 3 minute a little slower than marathon pace, three at marathon pace, three faster than marathon pace. 6 sets. Continuous, no rest between sets. I did them at 9.5, 9.7, and 10.0 mph. After I got to nine miles, I ran until 63 minutes at 10.0 mph. So, I ran the equivalent of seven sets. I felt good, and could have run longer. I hit 9.74 miles in an hour, so about 6:09 average. (Probably closer to 6:15 to 6:20 average.) My legs finally felt like they had a little spring in them. I think I need about ten day taper to race really well. I will have to keep that in mind. How about that Nike Oregon Project? | 