Long May You Run

10 miles on the track, recovery run.  very slow pace  1:36:27  9:39 ave

4.65 am miles 42:09   9:04 ave

9 pm miles 1:15:51  8:26 ave  4 miles at the track at marathon goal pace 8:00 

4.65 am miles 42:06 9:03 ave

10 pm miles  1:27:37  8:46 ave  felt pretty good

4.65 am miles 9:13 pace

9 pm miles 1:10:22   four miles on the track at marathon goal pace 7:56 8:00  7:50  7:46

average for the pm run was 7:49.  This seems very fast.  I double checked everything I could, the remaining miles of this run must have been run much faster than I thought.  It sure didn't feel like I was running sub eights when I left the track.   

5 miles slow and easy.  Had a hard time leaving the house for a run.  I almost didn't do it.  I felt tired and broken down.  It's hard to listen to your body when your body usually is lying.  I did the 5 miles in 45:01, 9:00 average.  During the first mile all I wanted to do was stop, but I took it one mile at a time, felt a little better with each mile.  I was sure glad when it was over.  Amazing how such a short little slow run can be one of the hardest runs of the year.  I'm glad it's over.

12 miles behind the Capitol and along 11th Avenue.  1:47:44  8:56 ave.