Yesterday I ran 73 minutes easy. Today is Sunday, and I hope to run longer. It doesn't seem as humid today. I just watched the end of the Olympic Marathon. A Ugandan won the Gold and Kenyan runners took the silver and bronze. The American (37 years old) came in 4th. He ran a very smart race.

I am going to ease up on my perceived efforts in my training. I am going to run my easy runs easier and my tempo runs like I used to run my fast aerobic runs, with the emphasis on feeling good. My first 8K tempo run will be maybe around 7:20 pace. If I feel good, I can always pick up the pace.

I am going to run intervals more like I used to run tempo. So instead of running 800s at 90-95% effort, I am going to run them controlled at maybe 80-85% effort. My first 6 x 800 workout will start out at not much faster than 3:30. I can always pick up he pace according to how I feel.

I want to above all, STAY HEALTHY. I want to feel good in my training and if I race, race WELL WITHIN MYSELF. The times aren't nearly as important as feeling good and enjoying the experience.