Notes
NOTE THIS RUN: TREND. I AM FASTER AFTER A TEMPO WORKOUT AND AFTER A LAYOFF. Yesterday, I ran 3 miles above MAF. Then, I went back to low hr training. That will equal about 1/10th of the weekly volume, little less, or 10:1 ration. Van Aaken says speed or tempo should be 20:1 in volume ( one could calculate based on time or mileage I guess). Note the splits here: 11;29,11:05, 12:47,13:50,10:57,10:50(pace; .45 miles). So, overall faster pace. The third mile was due to trail and the fourth is uphill. 13:50 sounds really slow, may be due to snow. It's the other 4 that are exciting. Excellent.
Achilles barking, but not bad. Right nueroma a litte sore. Keep with shoes till both heal.
I felt really strong today. Legs felt springy whole run, bouncy. Zip and zest.