Todays run i decided to slow the long run down alittle bit by 30 to 45 seconds slower then goal MP and it was hard to do,as i kept wanting to pick up the pace and had to hold back. It kept going through my mind the quote that Ryan Hall said once was (it takes self discipline to run slower) and it helped. 16 miles in 2:18:10 at a pace of 8:38 and average HR of 131.
I set out to run this run between an 8:30 and an 8:40 and i actally feel good right now and not sore. I am also going to try to do 2 a day only on my recovery run days to break it up and to reduce the fitigue and hope to have better Speedwork and tempo runs. | 