Practice To Suffer So Racing Becomes Easy

AM:  3.01 miles w/6x30 sec pickups and 30 sec jogging recovery.  Avg pickup pace 5:31 and Avg run pace 8:15 

PM:  Big Workout 15 miles w/5x1mile at 5K pace + 30 sec./90sec jogging rec. (last rep can be 5K+10-12 sec depending on how I'm feeling.  The temps were a perfect 58.  This morning I ran with a long sleeve for the 1st time since spring, but tonight I was just warm enough to go short sleeve :)  Started with 5 miles of easy running by the end of the 5th mile it was already dark :(  Since it was dark I decided to stay off the road and go to the Middle School track where the surface is a little more predictable and they have a flood light by the gym doors that shines just enough light.  The legs were feeling okay, but the calves were tight tonight, probably due to yesterday's 15x20sec intervals, cooler temps today, and the stiff wind.  My first rep was 6:08 (ouch - 14 sec. too slow, thinking it's going to be a long workout).  The 2nd rep was much better 5:50 (convinced myself it wasn't that bad, but in all reality it felt terrible).  The 3rd rep 5:53 (shooting for 5:54, so this was almost perfect - still convincing myself it wasn't hard).  The 4th was 4:48, and there was no convincing on this one.  The final one was 5:36 (5K + 12 sec - this took a 99% effort - Whew!).  Finished with about a 4 mile cooldown.  Average run pace 7:06.  I can tell the calves are really beat up, ice bath, massage stick, and plenty of ibuprofen should do the trick.