This morning I had a bad headache so I really didn't feel like getting up and running. Kellie is going running with some friends in the morning so she asked if I knew of a good 11 mile route. I mapped a route and so I had to go and run it to see how the course was. It was a good course and I felt really good. I don't know if it was the warm temp's (34 deg) or the fact that I was able to wear shorts and a short sleeve shirt with sleeves. I decided early in the run that I would treat this as a long tempo run with 3 quick miles between 7 and 10. I am running long tomorrow morning but it will be cold and slower so I decided to tempo this run. Splits 1 - 6:52 (down hill) 2 - 6:58 3 - 7:03 4 - 7:01 5 - 6:58 6 - 6:58 7 - 6:59 8 - 6:49 9 - 6:50 10 - 6:40 11 - 7:04 total running time 1:16:13 - ave pace 6:56 Got home and rolled the legs with the roller stick and about 20 minutes of stretching. I love dry roads and cool temps!
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