Last week I was suffering from allergies, so between that and the Thanksgiving Holiday I found myself not running from Tuesday until Saturday. I got back to an easy run Saturday, and really enjoyed a long run on Sunday. Today, I did another PACE run as part of my speed training.

On the long run, I found I started off for the warmup with my old slow loping pace. After 10 minutes, I was fully warmed up, but found it was too difficult to adjust to a fast turnover, so I kept a slow stride rat...