Ran 14 miles w/ 8 miles @ tempo pace (5:20). 

6:30-6:30-6:30- (felt very slow and easy)

5:18-5:19(l)-5:06(s)-5:17-(felt comfortable and very little strain) (turn around and ran back)

5:20-5:10(s)-5:26(l)-5:12-(felt slightly tougher with a moderate headwind)

6:30-6:30-6:30-(felt nice to run slow)

Was very happy that I could handle a long run like that, let alone a hard tempo effort as well.  This helps my confidence for my summer racing.  Haven't run that far in 2 months, so a least I know I haven't lost any threshhold endurance.

(s) short mile

(l) long mile