Finally I'm satisfied with my tempo. This morning I managed 3.5 miles at 7:00/mile, and I didn't even have to turn myself inside out to do it. True, the weather was PERFECT, 50 F (10 C), sunny, no wind. But only about 13 hour elapsed since my 4.4 mile easy run last night.

Tomorrow another 4.2 miles and the week's plan is fulfilled sucessfully.

Week of 10/03:

33 miles, including:
13 miles long.
6 miles tempo (3.5 or 4 miles fast at 7:00)
5 + 5 + 4 miles of easy runs.
Easy and long runs at 8:17.