14K done at a mostly 5:10 pace with 200m fartleks at a 4:57 pace starting at 5K through 12K. Mentally doubling up is tough getting through the the first 7K then the rest was a breeze. At 12K I did a 600m 4:57 fartlek leading up to a 1.4K cool down. Running at a 5:00 pace or quicker just feels different. Anything over a 5:00 pace is jogging and under its running. There is a tempo to going faster thats just plain additive. After tomorrows last mid I am off for a few days and when I return I am going to increase the lunch runs to a 5:05 pace.
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