The best pace is a suicide pace

INJURY WARNING: Intense pain in left knee at beginning of run. Went away after a mile or so, but I'll have to watch that carefully. Other than that, this was a great day. Mile W/U, five mile run. The average pace was 6:53, but most of them were faster. Ran with Talon, who has pacing issues. He doesn't seem to have a training mode, and every time I run with him, it starts to feel like a race. We did 2 miles at a quick sub-6, then we both decided it was ridiculous, slowing to 7:20 for the 3rd. After that we said, "screw it, I wanna go fast." The rest were about 6:40. Don't know how Kenny does 6:00 for 13, so S/O to him. Good workout, nice to be getting distance again after so much speed at the end of the season.

knee felt fine today, don't know what was up with that. Today was a burnout. We did intervals on the track, with much less rest time than usual, and without pacing, we did them all at full speed, which made it much more difficult. We did 2x400m, 2x200m, 2x100m and 1x800m w/stadiums. Splits were 66.6 (yes, that was the real time), 68 for the 400's, 28, 30 for the 200's and 14, 13 for the 100's. PR'd in the 1 and 2 hundred. I will be very sore tomorrow, but great workout.

I was going to do a distance run, but the weather was disagreeable. I forgot how cold it is at 7:00 am right now. My plan was to do 8-10 miles, but the freezing air in my lungs disagreed. I decided I wouldn't make it very far, and cut the last 2-4 miles of my planned route off. I couldn't hold a steady pace today. The average was 6:45, but the fastest was 6:20, and the slowest was 7:02, and the others were all over in between, and there were no hills, up or down, so no consistency. Not bad for my first run in real cold, but could've been better.