AM - 19.3 miles. Ran 5 miles w/ Andrea, changed shoes, got a drink, then got going on the workout - 15K Tempo in 48:35 (~5:13 / mile average). I mapped out a nice loop of about 5K from my parent's house that didn't cross any major streets, did that 3 times... breezy and 50 degrees - pretty much perfect conditions for this workout. Splits were 5:18, 5:12, 5:20, 5:15, 5:11, 5:13, 5:14, 5:12, 5:09, and 1:32 for the last 0.32 miles. Changed shoes again, then ran another 5 miles... I was hungry by the time the cooldown was over! I was very tempted to stretch this out to 20K or a half-marathon tempo since I was in a good rhythm. But I was reading Ryan Hall's book last night and he was talking about how there is a fine line between workouts that are a fitness deposit and ones that are a withdrawal. I wanted to make sure I pulled the plug early enough to make sure it was the former. Pleased with how this workout went considering the volume of miles I have in my legs right now. PM - 4 miles easy on the dirt along the canal. Andrea gave me a 30 minute leg massage this afternoon, working out all the kinks / knots / etc. I'm pretty sure I owe her some $$ for that, she did an awesome job. I'm such a baby - I handle the tempo run better than the massage... but it was definitely helpful!
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