This morning I met up with another local runner - I've nicknamed him my Clone here on several occasions. He's about my height and age, and runs similar paces. Anyway, he's going for a BQ attempt in NJ this spring and asked if I'd train with him some. (I think my Columbus race inspired him!)
So we met up at 5AM for a planned 8.2 miles,Including 2.5 miles at half-marathon pace (7:59 or so). We ran 4 miles as a warm up, then the tempo miles (Actual 7:57, 7:52, 7:52), and 1.7 miles cool down. I think I worked him pretty good on this one. (I have a couple weeks worth of tempo head start on him.) I felt terrific this morning. Another perfecto running morning.
Bill
"Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong