Plan was 25-30k with a 12-14k MP tempo in the middle. My current MP is about 4:00/k, probably about a 2:50. I went to bed with a little sore throat and woke up with it. My legs felt good as I ran to the MTR station, but as Roberto and I warmed up we both felt pretty dead. Perhaps Thursday was still with us. I wasn't sure I would do the tempo at all, but I knew that I tend to need a warm up before feeling good so gave myself the space to warm up nice and slow. Our first 5k was 4:52/k pace, but the first 3k were slower than 5:00 pace, so we were starting to warm up. Second 5k was 4:24/k pace, feeling much better. Took an ANS gu at around 10.5k, then at 11.83k we started our tempo (4:29/k for the 1.83k). We were going right into headwind for about 4k, so the pace was off. Roberto was also feeling awful and dropped out of the tempo after 4k so I put in music. First 5k of tempo was 4:03/k ave pace, second was 3:56/k pace, and last 2 k were in 7:49, so exactly 3:59/k ave pace for the whole tempo and slightly progressive. My legs felt shot for the approx 6k cool down. It very much felt like how a 20 miler felt at the end when you are just starting to do them, even though this wasn't a 20 miler. The tempo and the mileage in this week have added a bit of wear and tear on the legs. Had a great weigh in, I know some of that is dehydration but some of it is real. It's been over a month of no sweets. It matters. It feels like a game now. I will be breaking my no sweet fast on Nov 6th when I am in charge of desserts for a friends baby shower: choc raspberry cake, cream puffs, and homemade english toffee and peanut brittle :D
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