After the disappointing race last weekend, I had at least a satisfactory training run last night. I ran 4 fast miles sandwiched between two easy miles. The time was 28:15, which is roughly 7:04/mile. That is quite good on the hilly terrain I ran. I was particularly pleased with the fact that this was not full effort, I didn't fall apart. It really does feel like I can maintain 7 minutes miles for a long time on relatively flat courses. I also think I am better at longer distances, 10 kilometers and up, I just virtually haven't raced those.