A.M. Repeat of last week more or less, except I ran 13 miles total and did 2x400 towards the end of the run. The 3 mile tempo went like this: 5:37 - 5:44 - 5:44 - total 17:05.8. Last quarter was 84. Pretty much an identical repeat of last week except it was 3 seconds per mile faster. I'll take those 3 seconds. It also felt more manageable, even though I still slowed down after the first mile. The legs still were feeling weak in the last mile. The problem likely was low glycogen from the long run on Saturday. I ran with the kids - Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. In the last 1.5 I did 2x400 - 75.2 (rolling), 74.5 (down). I could really tell in those quarter that the legs were fatiguing fast and were in slow motion. A quick quarter surprisingly is a great test of fuel levels. Even though you theoretically have plenty of glycogen to run a fast quarter at almost any time, when the levels dip below a critical threshold there is some negative feedback mechanism that reduces the muscle activity to protect the supplies. So if we know the runner well enough we can check the muscle glycogen quite reliably without muscle biopsy by just running a quick quarter. If anybody has doubts about that, try this - warm up, do a few strides, and run a quick quarter. Then go out at the pace you optimistically hope to be able to finish the marathon in. After about 90 minutes it will become unsustainable. As soon as that happens, run a quarter all out and be done. Compare the times of the quarters. The second one will probably be about 10 seconds slower than the first. Now, rest a week, and try the same pace, except run your all out quarter after 45 minutes. It will probably be only 5 seconds slower than the first. You will see that the quarter speed very much correlates with the fuel levels.