AM - Green Valley. Early morning long run with some tempo. Rai y throughout, so the temps were nice, but I was soaked. Went over the paved trail on the Red Hills Parkway, connected that over to the trail down GV and started into my tempo. Started at Tinman (6:00) and planned on working down to low range of AT/upper LT. As usual felt tied and didn't think I would hit, but worked into easy and was soon pushing low 5:40. Connect to the River Trail and started back up toward home. After a few miles I was feeling very good and thinking how this is probably the most fit I have ever been, but as I tried to work down into the :30's and hopefully mid :20's, I felt the fatigue of the run and last week's race still hanging a bit and I stayed where I was. Then struggled the last 2 to keep them in the AT range. But no stress - 11 solid tempo miles and a good long run. (Mana 287.25) Hopefully mostly recovered now as I move into next week. Goals for next week: continue to focus on marathon specific AT work and sharpen up a bit. Want to keep the mileage around 110 - don't want it to get too much higher than that. | 