Tempo went surprisingly well. It was fairly cool, 78 F, and cloudy, so quite ideal circumstances, and I ran in Seneca Park, a good course. Fast splits were 6:23, 6:36, 6:33, 6:23, and for an average of 6:28.85. Still slower than in my peak, but much better than recently. I guess it does matter that my weight came down nicely below 150 lbs. I don't need to lose any more. I need more VO2 max and LT training. My base seems solid. I need 8.63 easy miles tomorrow with some strides to get to 62 this week.

Next week:
Total: 66 miles.
VO2 max: 5 x 800 meters.
Long runs: 15 and 10 miles.
Daily average is 10.25 miles for non-long runs. That is so much that it will probably be easier to throw in a 5-miler on my rest day and run only 9/day on the remaining days.