Monday 8.0 miles/1:10:41/8:50 average pace
Pfitz called for "8 + 4 LT" for the day, and that is what I done did. Goal LT pace: 7:50-8:00
2 miles warm up in 20:10 (10:05 average pace)
4 miles in 31:36 (7:54 average pace) PERFECT!
2 miles cool down in 18:55 (9:28 average pace)
I was definitely working hard during the tempo portion of the run. I tried to keep in control and keep my posture in check (that is, I tried to not flail around like an idiot). My lower back was pretty sore after, perhaps it was the good posture? Also my lower legs were pretty sore, so I iced them which should help. I'm glad today is a rest day!