45F, N 16-24 mph. 7:04 AP. I dumped Pfitz for the time being and am following Mark Hadley's training methods for awhile. Today's run was 15 @ steady state pace (zone 5). What does that mean? For me it's about 7:05-7:10 -- a pace that I always thought was kind of "no-man's land" but this guy uses it in the fundamental phase of training, before the marathon specific stuff starts. Once I get 11 or 12 weeks out from Boston, these basically get replaced with MP work.
I enjoyed the run, and suppose I can even call it a "workout," which is part of the reason I like this guy. Splts were 7:26, 7:00, 7:02, 6:58, 7:05, 6:57, 7:07, 7:05, 7:01, 7:09, 7:04, 7:06, 7:00, 7:02, 6:54.
I was not surprised to be able to complete it, but I was surprised how comfortable it was, 3 weeks after a full marathon in which I only ran 13 sec/mile faster. Normally I still have marathon stink on my legs for 5 or 6 weeks, before I'm back to normal. Maybe it was supposed to be somewhat easy though, I've never really tried anything similar. Maybe the extended break after the race actually got me ready to roll sooner. Either way, I'm feeling good about where I'm at right now; 2013 will hopefully the year of a bunch of big PRs. | 
