I fixed my orthotics Tuesday night in prepration to run Wednesday
evening. I've prepared mentally for this run on the bus ride home
from work by reading some of Jack Daniels' Running Formula to refresh
my memory on some training principles and a couple of chapters
in "Sub 4:00 - Alan Webb and the Quest for the Fastest Mile". By the
time I got home I was primed and ready to go.

I planned to run a mile w/u, 4x800's hard with 400 recoveries, and
finish with a mile c/d.

I new I was in for a really exciting run or a miserable crash and
burn after my warm-up split was 7:48 at 64%PE.

My 800's went really well despite running into a cold windchill half
the time:

800 in 3:19 81/84/82%PE (AHR/MHR/FHR)
800 in 3:20 81/86/86%PE
800 in 3:23 81/87/86%PE
800 in 3:17 84/87/86%PE

After my last 400 recovery I finished up with a c/d in 7:46 at 76%
PE. It ended up being a great workout, maybe the best one I've had
in a very long time. I did some light stretching and then sat down
and ate dinner.

I couldn't help but feel satisfied about how the run went considering
I was getting a little frustrated and depressed about how my training
has gone as of late with the lack of sleep, interuptions, and minor
shoe/foot challenges.

(I'm ready to) keep running...
- BK.