As good a run as I've had in a loooong time. Legs felt pretty good after last night's URD. Had planned to do 8-9 easy when I left the house, but soon decided it would be a shame to waste a favorable night like this on a slow run. Warmed up with 4 at a moderate pace, up to Shiloh Rehab and starting back, and cranked the pace on the return trip. Turned back into JBH, still at sub-GMP, and kept that going for four laps of the short loop, total of 5.6 or so at sub-GMP, almost fast enough to be considered a tempo run.. Slowed then for "recovery", briefly, but darn if the last three-tenths weren't back under GMP. Total of 11.95 at 8:24 average pace. An 8:24 average pace at Memphis would be sub-3:40 -- darn close to my 2011 BQ. And I would have easily broken two hours for a half-marathon. Again, it amazes me that I'm not out of breath in the least as I type this a couple of minutes after coming in the door. If my leg muscles were in as good a shape as my cardiovascular conditioning, I'd be going sub-3, much less BQ in the Ancient Flatus division. | 