am) 13 miles with a fartlek structured as 30" on/ 1' off/ 30" on/ 1' off/ 1:30 on/ 3:00 off. The 'on' efforts were 5k-10k/ the 'offs' were jogging. Then a 20:00 tempo uphill finish. I felt amazing on this run after resting yesterday.
pm) 5 miles of recovery jogging. I held back completely and just relaxed. Never hard breathing.
I posted a rant earlier today about the fact that the coach I want to hire hasn't returned my e-mail from Monday or my phone call from yesterday. I really don't like posting negative stuff and after I took a few breaths I deleted it. Within minutes of my posting it however- I got an anonymous comment saying that I have done the same thing. I'm fairly certain I have never blown off an athlete that I have been talking to about coaching and promised to coach them. Because it was an anonymous comment I have no reason to apologize because I won't apologize unless I'm wrong. If I am wrong I have no problem making my amends but the word of an anonymous commenter means nothing (of course it means "so little" that I'm posting about it! Maybe I am a hypocrite!?).
This is certainly an action of mine that I will be aware of in the future.. so thanks "coach" and Nancy Reagan! Hell, maybe it IS her?