A pretty easy week. I am back to using my Brooks with the fixed insoles and they feel good. No pain and my legs are not feeling tired at all.

Speedwork this week kind of kicked my *** however. I am having difficulty with pacing. The interval times seem very quick to me, so I have been pushing a little too hard. Because of this I have actually been beating my desired interval time by 15-20 seconds!! The pace seemed okay for my first mile interval, but on the second one my body didn't recover and my legs were like lead. I still beat my interval time by about 15 seconds though.

I think the problem has to do with my Nike + system. I have it calibrated for about a 7:30 min/mile pace, and it seems to lose accuracy when you get away from that pace by a minute either faster or slower. Because of this when I am trying to judge a quick pace based on my iPod readings I actually have to shoot for a little faster (i.e. 6:20 to get 6:30). This coupled with the fact that I set my interval distances based on Google maps readings means that when I finish an interval the pace seems correct but the time is actually 15-20 seconds quick.

I still can't manage to slow my pace enough on easy/long runs, but I feel like I am recovering completely so for now I won't worry about it too much.

Last weeks training:

• Tuesday - 4.98 Mile Easy Run - 37:54 Min, 7:36 pace

• Thursday - 5.37 Mile Speedwork - 37:02 Min, 6:54 pace - Warmup, 2x1600 @ 6:35 pace with 800 jogs, Cool down

• Friday - 4.91 Mile Easy Run - 40:00 Min, 8:08 pace - iPod was dead so timing is a guess

• Saturday - 4.04 Mile Easy Run - 31:58 Min, 7:54 pace

• Sunday - 8.98 Mile Long Run - 1:07:17 Min, 7:29 pace - Included 2 ~1 mile intervals at 7:00 pace