I had a wonderful run this morning. It was hard but it was not as hard as it was on Friday.

It might see hard to qualify what exactly is a good run and what is a bad run. A bad run is where you don't enjoy it, like when you can’t breath or are in pain- that's a sucky feeling. A good run is the absence of all that however it is still hard.

Hard is the sense that you feel you’re straining and stretching your comfort zone without stopping. So your legs gotta be heavy and you need to be tired but not enough to be in pain or to slow down substantially – it a maintainable challenge– i.e. you’ve got to be able to maintain or increase a good pace for the duration of the run – which is hard, especially if its a good pace. When I say a good pace, it mean a good pace for me which is around 4:30 give and take a bit.

A bad run is like you just want to stop.

So with that “expert” break down on what’s a good run and and bad run for me – here is the run:

Actually I remember one other thing about a “good” run – you feel that you are running faster than usual and you’re not feeling the effects that would normally be felt (like greater fatigue, leg soreness or being out of breath).