Time to Compete

      12 miles  1:41:48       intermediate recovery run, felt ok overall   

           8:29 pace
 

Intermediate 8 miler at 7:47 pace

1st half  32:03:98   8:00 pace

2nd half  31:25:84   7:35 pace

Felt great, did not push myself, have speed work on track tomorrow morning. 

99/95    800   3:14

86/96    800   3:02

93/97    800   3:10

95/99    800   3:14

94/98    800   3:12

92/98    800   3:10

 Reason: strengthening

Focus:   Rhythm run

Feeling mildly under the weather.  Quads and hamstrings very tired after!!
 

1st 4 miles 7:37 pace recovery run, felt a lot of tightness and pain in right mid quads so slowed it down to 8:41 pace last 2 miles and stretched a lot.  Having a lot of mid-quad pain.  Going to take 3-5 days off to rest, stretch, anti-inflammatories, ice, massage.