5 miles@70% in 43:18

I slept over 8 hours last night. I finally woke up around 8 am totally missing the club workout. I still got over to Carrows for breakfast. I just figured I would run later on. I knew that I needed the rest more than the run.

I finally got out on the road around noon and ran a 5 mile 70% run. I did 43:18 which was better than I thought I would do given my recent training. That nagging "you are getting run down" cough I have had on and off for the past week was telling me that like it or not, I was over-training. On my old quarter mile shorter course this would have been around 41:08 which is marginal. But at least it another starting point and it tells me that what I was doing (the 1200's) were beating me up more than they were making me stronger.

So the good news. My legs generally never felt tired during any of my runs over the past 4-6 weeks. It was the links that were going. The achilles and knee.

I am re-learning the old lesson. In my case, speed and strength needs to come to me. I can't go to it. When I can run the 5 miler in 40-41 minutes at 70% (if ever) then I will simply be faster overall.