Easy 8 miles in the morning with a short tempo in the middle. Originally wanted to do just a mile. Then I thought I'd be too far away from home when I ended the tempo, and this would tempt me to race the 7:00 mile guy for the entire cooldown. So I decided to make it 2.5 - this would put me ahead of the 7:00 mile guy, and would cut my cooldown to 1.34, on which I would not have to break 7:00 mile pace to beat the 7:00 mile guy. Also, even though it takes more effort, sometimes I feel more at peace with the ground moving at 5:40 pace, and today was the day.
So after running a bit over 4 miles, I started the tempo. Was a bit sluggish at first, first quarter in 1:29. Then settled into a nice 5:40 pace, and coasted. Felt tempted to beat the 5:40 guy, but decided to focus on maintaining a very honest marathon pace, and keeping HR in check. It maxed out at 156. Total time for the run was 14:12.
Finished 8 miles in 55:51 still showing the 7:00 mile guy who's the boss.
Ran with the kids in the evening. Total of 2.5 for the evening run.