From James:

“The middle is part of the race” – running legend Jim Coll

As I have mentioned a couple of time, the volume portion of my running plan is over. I have switched to the intensity phase. I had a solid tempo run on Thursday – 6 @ 6:31 pace. That was strong for me. It was a hard effort but not a race effort. My heart rate for this tempo run averaged 174 BPM. For reference, my heart rate at the Steam Whistle 12 (7.45 miles) the prior weekend averaged 176. In addition, at the Ole Man River Half my heart rate also averaged 176 BPM. READ MORE HERE