Ran tempo run. I adjusted my threshold pace down about 10sec/mi. based on my 10K last Sunday. I decided to take splits every mile, which I think now, was a mistake. I would do better watching overall pace on my Garmin, rather than individual miles. Warmup of about 2.4mi and I sped up to tempo pace. The goal was to run 7:50-7:40 pace. Splits: 1mi - 7:49 1.03mi - 7:45 (7:30 pace. This is where I think I got too excited seeing low 7s and pushed too hard. I paid for it in the next mile) 1.07mi - 8:24 (7:51 pace) 0.8mi - 6:09 (7:39 pace. In my tired state of mind I miscalculated that last lap can be 0.8mi instead of 0.9 since earlier splits were a bit long. Wishful thinking). So, that gives me 30:09 for 3.9mi. (7:43 average). Jogged home very slowly 2.7 miles. Total time 1:19:08. My left foot has been bothering me for a few days now. I suspect it has something to do with PF, although the tender spot is not at the heel, but rather at the front inner side of my arch, a little below big toe joint. It's barely noticable when I run, but I feel it a bit more when I get out of bed in the morning, which is a classic symptom of PF, of course. I'm taking Ibuprofen 400mg 3-4 times/day and rolling my foot on a frozen water bottle, and stretching my calves a lot. If it's in fact PF, it would be very frustrating. I never had it before and I haven't done anything to bring it on, no increased mileage. The only contributing factor may be that both my pairs of shoes have about 300 mi. on them. That's when I usually replace them. I have 2 new pairs sitting in our container shipping from US, but we haven't gotten it yet. It's getting to customs this weekend, so maybe we'll have it next weekend. | 