I ran to school this morning, running a 5 mile tempo on the way. I had to stop a few times during the tempo because of stop lights (just after my approximate 2, 3, and 3.5 mile markers), stopping for about a minute after 2 miles, and for 10-15 seconds the other two times I stopped. There was a mild headwind for most of the run, which slowed me down a little, and I also struggled to push the pace and relax at the same time (when I would relax my HR would drop to about 150, and when I ran a marathon pace effort my quads felt like they were going to fall off). Total time for the 5 mile tempo was 27:18. I probably have not recovered completely after the hard workout I did last Saturday even though my legs feel fine. I imagine that I may still be experiencing some neural fatigue, or my quads may not have recovered completely despite feeling fine at slow speeds. Total time was 55:23 for 8.6 miles. Temperature was 81 degrees when I finished the run. PM: I ran home, running a total of 8.6 miles in 1:01:45.
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