Just like last week, my one run is a long one on Beach Drive. I met Henry this time (he's training for Victoria Marathon) and we headed out for 12. Kept a good even pace (between 7:15 and 7:25, with just one fast mile) all the way out to 6 and most of the way back. By mile 8 my legs were killing me. Either my lack of running and then jumping into a 12-miler, or all the sitting during the week, or riding my bike to/from work the past few days and not stretching, or a combination. But it was odd to be breaking down in the quads and calves that early, I really was feeling spent. Like 'mile 18 of a marathon' spent. So it was kind of a surprise that I decided to push in on the last mile. Henry doesn't do speed work and isn't real experienced with pushing on long runs or races, and I want to help him learn that. So we steadily sped up into a pace that was faster than Tinman Tempo, and ended with a 6:40. Even as pooped as I was it felt good to strain a bit. I was sore afterward though, limping when I got home. Legs aren't too bad today though, maybe I was just shaking some rust off from a heavy few weeks of work. 1:22:30 supernova glide -- 413
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