12 myles - 1.25:00

Daniels Park out/back - 12:30
clear, low 20's, North wind, frozen road
body felt great
no Achilles issues
hard effort

I'm calling this a tempo run because I pushed the pace every mile.... on second thought, this is the first of any speed work so maybe it should be considered a "increased leg turnover" run rather than a "tempo" run. At any rate with all the snow creating the slow and go runs I felt like I had to do something.

Going out my splits didn't match my effort primarily because of the head wind - a little discouraging. But coming back I was running pretty effortlessly except for mile 7. Mile 7 is the Sanctuary hill which is a nasty climb for 1/4 of a mile, adding to the total climbing for this route of just over 1400 ft. In the last few runs my breathing has been very relaxed but my legs feel out of sorts, almost as if I'm running out of control at times. All in all I feel very composed and strong about my running right now. Here are my splits for today:

1. 6:40
2. 7:10
3. 7:37
4. 7:27
5. 7:46
6. 6:46
7. 8:00 (Sanctuary hill)
   
8. 6:35
9. 6:49
10. 6:34
11. 6:42
12. 6:48

Avg. 7:04